Coaching Resources & Glossary

    Clear, practical definitions of the concepts coaches and athletes use every day — from RPE and ACWR to periodisation, macros and return-to-play frameworks.

    Programming

    What is RPE? Rate of Perceived Exertion in Strength Training

    RPE is a 1–10 self-rated measure of how hard a set felt, used to autoregulate training intensity.

    Read the full guide on What is RPE? Rate of Perceived Exertion in Strength Training

    Periodisation: A Coach's Guide to Long-Term Programming

    Periodisation is the structured variation of training variables across days, weeks and months to maximise adaptation and avoid overtraining.

    Read the full guide on Periodisation: A Coach's Guide to Long-Term Programming

    1RM: One Rep Max Estimation and Testing

    A 1RM is the maximum load an athlete can lift once; it can be tested directly or estimated from sub-maximal sets.

    Read the full guide on 1RM: One Rep Max Estimation and Testing

    Progressive Overload: The Foundation of Strength Adaptation

    Progressive overload is the gradual increase of training stress over time to drive continued adaptation.

    Read the full guide on Progressive Overload: The Foundation of Strength Adaptation

    MEV and MRV: Volume Landmarks for Hypertrophy

    MEV is the minimum effective volume to drive growth; MRV is the maximum recoverable volume before fatigue exceeds adaptation.

    Read the full guide on MEV and MRV: Volume Landmarks for Hypertrophy

    Velocity-Based Training (VBT): A Practical Coach's Guide

    VBT uses bar-speed measurements to autoregulate load, manage fatigue and target specific neuromuscular qualities.

    Read the full guide on Velocity-Based Training (VBT): A Practical Coach's Guide

    The Conjugate Method (Westside Barbell) Explained

    The Conjugate Method rotates max-effort and dynamic-effort exercises weekly to develop multiple qualities simultaneously.

    Read the full guide on The Conjugate Method (Westside Barbell) Explained

    Block Periodisation: Issurin's Sequential Model

    Block Periodisation sequences focused blocks (Accumulation → Transmutation → Realisation) to peak advanced athletes.

    Read the full guide on Block Periodisation: Issurin's Sequential Model

    Concurrent Training: Combining Strength and Endurance

    Concurrent training combines strength and endurance work in the same plan, with potential interference effects.

    Read the full guide on Concurrent Training: Combining Strength and Endurance

    Macrocycle, Mesocycle and Microcycle Defined

    The three nested time-frames coaches use to plan training: a macrocycle is the year, a mesocycle is ~4 weeks, a microcycle is one week.

    Read the full guide on Macrocycle, Mesocycle and Microcycle Defined

    Training Around the Menstrual Cycle

    Menstrual cycle phases (follicular, ovulatory, luteal) influence performance, recovery and nutrition needs and can inform programming.

    Read the full guide on Training Around the Menstrual Cycle

    Deceleration Training for Athletes: A Guide for S&C Coaches

    Deceleration training develops an athlete's ability to absorb and dissipate force when slowing down or changing direction, the phase where most non-contact injuries occur.

    Read the full guide on Deceleration Training for Athletes: A Guide for S&C Coaches

    Monitoring

    sRPE: Session RPE for Training Load Monitoring

    Session RPE multiplies session duration by perceived effort to quantify daily training load.

    Read the full guide on sRPE: Session RPE for Training Load Monitoring

    ACWR: Acute:Chronic Workload Ratio Explained

    ACWR compares the last 7 days of training load to the trailing 28-day average to flag injury risk.

    Read the full guide on ACWR: Acute:Chronic Workload Ratio Explained

    Client Check-Ins: A System That Drives Adherence

    Check-ins are recurring touchpoints (daily, weekly, monthly) that track progress, surface friction and keep clients engaged.

    Read the full guide on Client Check-Ins: A System That Drives Adherence

    Heart Rate Variability (HRV) for Coaches

    HRV measures beat-to-beat variation in heart rate; higher and more stable HRV suggests better recovery status.

    Read the full guide on Heart Rate Variability (HRV) for Coaches

    DEXA vs Skinfolds for Body Composition

    DEXA is the gold standard but expensive; skinfolds (ISAK) are cheap, repeatable and the practical coach's tool.

    Read the full guide on DEXA vs Skinfolds for Body Composition

    Nutrition

    Macros Explained: Protein, Carbs and Fat for Athletes

    Macronutrients (protein, carbohydrates and fat) provide the calories and building blocks athletes need for performance and recovery.

    Read the full guide on Macros Explained: Protein, Carbs and Fat for Athletes

    TDEE: Total Daily Energy Expenditure

    TDEE is the total calories an athlete burns per day, including resting metabolism, daily activity and training.

    Read the full guide on TDEE: Total Daily Energy Expenditure

    Protein Timing for Athletes

    Spreading protein evenly across 4–5 meals at 0.3–0.4 g/kg per meal maximises muscle protein synthesis.

    Read the full guide on Protein Timing for Athletes

    Creatine Monohydrate: Coach's Quick Reference

    Creatine monohydrate is the most-researched ergogenic supplement; 3–5 g/day improves strength, power and lean mass.

    Read the full guide on Creatine Monohydrate: Coach's Quick Reference

    Caffeine and Performance

    3–6 mg/kg of caffeine 30–60 minutes pre-exercise improves endurance, sprint and strength performance.

    Read the full guide on Caffeine and Performance

    Hydration for Athletes

    Athletes should aim for ~35 ml/kg base intake plus 500–750 ml per training hour, with electrolytes for sessions over 60 minutes.

    Read the full guide on Hydration for Athletes

    Recovery

    Deload Weeks: Why and How to Programme Them

    A deload is a planned reduction in training volume or intensity to dissipate fatigue and consolidate adaptation.

    Read the full guide on Deload Weeks: Why and How to Programme Them

    Sleep Architecture: REM, Deep Sleep and Recovery

    Sleep architecture describes the staged cycles of REM and non-REM sleep that drive recovery and adaptation.

    Read the full guide on Sleep Architecture: REM, Deep Sleep and Recovery

    Clinical

    Return-to-Play: Stages and Decision Criteria

    Return-to-play is the structured progression from injury through rehab back to full competition, gated by objective criteria.

    Read the full guide on Return-to-Play: Stages and Decision Criteria

    Movement Screening: FMS and Beyond

    Movement screens identify mobility, stability and asymmetry deficits to guide programming and reduce injury risk.

    Read the full guide on Movement Screening: FMS and Beyond