FAQs & Support

What are the different types of sessions in ROM Programming?

Heavy Barbell Conditioning: Combinations of heavy weights (usually about 75% of the maximum you can lift) that work all movements (and therefore all parts of your body).

Moderate Barbell Conditioning: Combinations of moderate weights (usually about 60% of the maximum you can lift) that work all movements (and therefore all parts of your body).

Energy System Intervals: High intensity intervals of work and rest. The exercises in these sessions cycle quickly through different movements and parts of your body.

Multi-Modal: These sessions combine multiple elements of fitness into one session, hence the name - ‘multiple’ ‘modes’ of exercise. They usually see you cycling between bodyweight movements and movements where you’re lifting weights.

Continuous Cardiovascular: Longer, sustained efforts of one movement (usually a run, row, ski, cycle or swim).

Relative Stamina: Bodyweight movements (using your own body weight as the load for the session), usually performed for high repetitions.

Olympic Lifting (drills): These sessions contain drills that are designed to improve your technique in Olympic Weightlifting.

Olympic Lifting: With a focus on the two Olympic lifts (snatch, and clean and jerk), these sessions will see you lifting weights with a strong focus on making you move faster and developing power and strength.

Absolute Strength: These sessions use barbell lifts to help increase your ‘absolute strength’.

Relative Strength: Will see you using your own bodyweight to help increase your relative strength’, that is, your ability to lift your own bodyweight.

What are the trainable weakness sessions in ROM Programming?

Pushing Stamina: For people who have a weakness in bodyweight pressing movements. Bodyweight movements (using your own body weight as the load for the session), usually performed for high repetitions.

Squat Strength/Power: For people who have a weakness in their lower body (as seen in a squat). These sessions often use barbell lifts to help increase your leg ‘absolute strength’.

Pulling Stamina: For people who have a weakness in bodyweight pulling movements. Bodyweight movements (using your own body weight as the load for the session), usually performed for high repetitions.

Pull From Ground Strength: For people who have a weakness in their lower body, hips and lower back (as seen in a deadlift). These sessions often use barbell lifts to help increase your ‘posterior chain’ ‘absolute strength’.

Pull From Ground Power: For people who have low levels of power and speed. These sessions will see you lifting weights and occasionally doing explosive bodyweight movements.

Pressing Strength: For people who have a weakness in their upper body (as seen in their ability to press weights).

Rowing: For people for whom rowing is a weakness.

Running: For people for whom running is a weakness.

What are the ‘extra credit sessions’?

These sessions don’t need to be done (they’re optional), but are a great way to mix up your training. You’ll remember, the other sessions must all be logged before you can generate a new cycle of training - the ‘Extra Credit Sessions’ don’t.

Gymnastics: Skill development sessions that see you using your bodyweight to complete more complex gymnastic type movements.

Swimming: Swimming sessions designed to not only improve your swimming technique, efficiency and skill, but also develop muscular stamina and cardiorespiratory endurance.

Plyometrics, Agility and Sprint: Sessions designed to make you move your body faster and more explosively. Contains elements of jumping, agility (changing directions) and sprinting.

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