FAQs & Support

What features are available in each ‘session box’?

There are few features of how the sessions are displayed that are worth mentioning.

The title at the top tells you what type of session it is. The number in brackets after the session type is the session code. You don’t really need to worry about the session code, it’s just a way that we can identify exactly what session you’ve done.

After the session type and the session code, you’ll see a speech bubble (this won’t be present in all sessions). Clicking on the speech bubble will take you to the Session Notes for that session.

The number in the top right hand corner is the number of the session in your cycle of 18 sessions. In the image, this is the 14th session. The number will be displayed in green if you’ve logged the session, blue if it’s the next session to do in your program, and red if it hasn’t yet been completed.

At the top of the session description you can see the words ‘Session Flow Columns’, followed by a series of letters. These letters tell you which movements you do in that session, which correspond to the ‘Session Flow Chart’ on the wall at Range of Motion. If you haven’t learnt about how this works let, don’t worry, your Personal Coach will teach you soon.

Below the ‘Session Flow Columns’ is the actual training session you’ll be completing.

At the bottom of the session you have three boxes, ‘Ex. Demos’, ‘View’ and ‘Log Result’.

What are the ‘Session Notes’ that I access by clicking on the speech bubble?

You can click on the speech bubble to read the Session Notes for that session. This will take you to a page where you can learn the science and benefits of the session, as well as some tips on how to get the most out of it.

How can I view demo videos of the exercises in my session?

By clicking on the ‘Ex. Demos’ button you will get a drop-down of the exercises in that session. Clicking on each exercise will show you a demo video of how to complete that movement.

Is there any way to see the results from last time I completed this session?

By clicking on the 'view' button, and 'previous results', you can view your previous results (if you have completed that session in the past).

What if I’ve got an injury? How can I work around it?

You can check out a list of alternative movements you can do if you have an injury by clicking on 'view' and then ‘Injury Alternatives’.

To use this resource, simply click on the drop down menu, and select the exercise you need to modify, and the injured body part. ROM Programming will then provide you with a list of exercises you can substitute in, in place of the back squat. You should choose the closest item to the top of the list that doesn’t aggravate your injury.

How do I log a session?

The final item to look at on your session is the ‘Log result’ button. Clicking this button will take you to a page where you can enter the results of your session.

Select the date, enter your score (this may be a time, a number of reps, or the amount of weight you lifted) and write in any thoughts, comments or key take-aways from the session.

There is also an option to take a photo (using your phone or smart device, simply click on ‘choose file’ and follow the prompts) which will be stored with your saved session. This photo can include the session itself, your results, and any key take-aways. A lot of our clients will take a photo of their session on the glassboard at Range of Motion. If the photo contains all the session details, including your results, you don’t need to put your score in the ‘Score’ box, though you will need to write something in this field (we suggest, ‘see photo’).

What if I do a session that’s not in ROM Programming, can I log that too?

Sometimes, you might do some exercise that isn’t part of your program. While we don’t recommend you do this as a very regular thing (as it dilutes the bias of your program), you can log this session through ROM Programming.

Simply click on the ‘My Training Log’ menu, then ‘Log extra session’. There, you’ll be able to log this session as normal.

How do I choose and log a session with a training buddy at Range of Motion?

One of the great advantages of training at Range of Motion is the ability to train with a ‘buddy’. We actually have a Facebook group where you can make a time for this.

There are a few guidelines to follow.

As you know, it’s important for your health, fitness and performance that you stick with your ROM Programming, but this does allow some wriggle room.

There are certain ‘interchangeable sessions’ that we're happy for you to mix and match with your training buddies. These are the sessions that are randomised in ROM Programming.

For the sessions that are listed below, you can do another person’s session, then log it in ROM Programming under the ‘Log Extra Sessions’ button in your training log. Then, when you log the session you’ve replaced, just explain that you did another session in its place. Please note that you can only replace like with like – for example, you can’t replace a Complete Relative Stamina session with a Multi-Modal.

The following sessions can be mix-and-matched with your training buddies: Heavy Barbell Conditioning, Moderate Barbell Conditioning, Energy System Intervals, Multi-Modals, Continuous Cardiovascular, Relative, Stamina, Gymnastics, Swimming and Plyo/Sprint/Agility.

The following sessions can not be mix-and-matched with you training buddies as they come in a predetermined order of progression: Olympic Lifting Drills, Olympic Lifting, Absolute Strength, Relative Strength and Trainable Weaknesses.

How can I view all the sessions I’ve logged?

Once you’ve logged a session, it will be displayed in your ‘Training Log’ (which you can access through the menu).

Why do the sessions tell me a percentage to use, instead of exactly what weight?

You’ll notice in a lot of your sessions, your program will indicate a certain percentage that you should be lifting. This is a percentage of your ‘one rep max’ (or the heaviest weight you could lift once, for that exercise). Sometimes, you may not know your one rep max, so calculate based off what you predict you could do.

The reason the session calls for a percentage, rather than an actual weight is that everyone has different abilities, and each session has a certain intent (a reason you’re doing it). By calculating your weight based on a percentage, we’re able to ensure you get the intended benefit of the session.

I notice some sessions tell me to increase weight from a certain previous session. Why is this?

Some of your sessions will give you a guide as to what weight you should be lifting based off what you have done in a previous session.

The reason for this is that we are working on what is called ‘progressive overload’. As your body adapts to the training, we need to slightly increase the amount of work you’re doing to cause it to continue to improve. This increase might be time, intensity, reps, or (in this case), weight.

Referring back to a previous session will help ensure you’re consistently getting this slight increase in work, and therefore, will continue improving.

What do the different icons mean?

'1', '2', '3' or '4' dots on the dice: If doing multiple sessions in one bout of training, do '1' first, then '2', then '3', then '4'. i.e. do lower numbers before higher numbers. Avoid doing more than one of the same number.

Half full or full hourglass: The half-full hourglass indicates short set-up/prep time with less equipment set up and less warm-up sets. The full hourglass is long set-up/prep time with more equipment set up and more warm-up sets.

Empty, half full or full thermometer: Session length. Short, medium and long.

Balance scales: Session with this icon can be interchanged with other sessions of the same session type when training with a buddy. If you do another person's session, log this in the session you replaced it with so you can preserve the training bias.

Batteries: Different levels of stress or 'neuro-muscular fatigue' on the body. Empty battery = low stress, full = high stress. You can use this to manage you training load to ensure you're not overtraining.

User with stopwatch: Great to do on your own.

Stopwatch: Great to do with your Personal Coach.

Trophy: This session contains one of the tests we use as part of our pre- and post- cycle testing for the four different testing biases, A (Absolute Strength), R (Relative Strength and Stamina), W (Work Capacity) and P (Power).

Certificate ribbon: An opportunity to set a new personal best. You can log new PBs in the PB tracker in the 'My Personal Bests' section of your ROM Programming.

House: Uses minimal equipment, and you may be able to do this at home.

Sun: A great session to do outside.

Two users: Complete this session with a partner.

Three users: Group of ROMMERs: Complete this in a team of three or four.

Support Hours

We're happy to answer any questions you have. Just drop us a note and we'll get right back to you. We're around Monday through Friday between 9am - 5pm AWST (minus the occasional national holiday).

Shoot an email over to support@myfitnessfile.com. Also, we're very active on our Facebook page so you can catch us there.