PUYJ-workout-type-definitions Archives |

Baseline Test

This is the fitness test you’ll complete on the first and last day of the program to record your progress. All the details are found here: www.rollerderbyathletics.com/fitness-test…

HIIT

High Intensity Interval Training sessions are shorter but very intense workouts with 20-60 second work periods and shorter rest periods. You should aim to leave nothing behind during these workouts – give it 100% of your effort during each interval. Opt…

Steady State

This is a long slow cardio workout. The intent is to keep your heart rate at a relatively low and consistent level for 45 minutes or more. You should be training in the range of 65-75% of your Max Heart Rate (see above for info on how to calculate your M…

Sprint Interval Workout

A specific interval workout provided for you in the weekly plans. Just follow along! These involve short sprints with active rest periods. These are ideally done: running on a hill or stairs (sprint up, jog/walk down), sprinting on a track, or on an exerc…

Practice

Your on-skate roller derby practices count as workouts, of course! If your practices are less than 90 minutes long, try to top up with some additional time working out (add some strength or cardio to your day). …

Bouts

If you have a bout or a tough scrimmage during the program, you can count it either as a practice, HIIT, or Sprint Interval workout (your choice). Do make sure you complete most of the Sprint Intervals in the program though! …

A.M. Strength

These are short, foundation-building workouts that I recommend you do right after rolling out of bed. They will take less than 20 minutes to complete, and you can do them in your jammies. The routines are described in the weekly plans and exercises are sh…

Core Routine

Your core consists of all the major and minor stabilizing muscles from your hips to your shoulders, front and back. Core Routines are described in your weekly plan. These can be tacked on to other workouts or done on their own. Watch the How-To videos for…

Plyometrics

Exercises intended to build explosive power. They generally involve elongating a muscle, followed by explosively contracting it (e.g. Squat, then jump). You get exclusive plyo routines to follow with this program, and you’ll find them in the weekly plan…

Rest Days

You can either bliss out and do no exercise whatsoever, or you may choose to do a restful yoga class like Yin or Hatha style. Power Yoga (ashtanga, bikram/”hot”/etc.) is not what you’re looking for here. If you want to use this as a stretching day, …

Category: PUYJ-workout-type-definitions