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MATT SHIVER
Every minute on the minute (EMOM) training is one of my favorite styles of training.
It allows athletes to get lots of practice in the full lifts at an intensity that allows for
the development of technique, speed, and endurance in the competition
movements.
The athlete will complete a full lift or a short complex at the top of every minute for
a given number of minutes. The beauty of it is that it does not allow for the athlete
to overthink the lift. After a few minutes, they get fatigued and only have a short
time to recover before picking the barbell back up to do another rep. The key is to
only think about 1 cue each rep. You can actually CHANGE your technique little by
little over the series of minutes. The best part is that it saves so much time. If you
are pressed for time in your training sessions, EMOMs are the way to go.
Weightlifting is a sport like basketball, you need to practice the movement to get
better. If you are only training 2-3 times a week it can be difficult to get in the total
amount of reps to maximize your potential in the sport. EMOMs are a great way to
get them!
There are many different ways to program out EMOM work. The way that I
recommend programming EMOMs is to perform 1 repetition of the competition lift
either at a given percentage and time OR to climb to a challenging weight over a
specific amount of time.
Week 1 starts out at 70%. This weight should feel fast and snappy. You want to be
really focused on the positions with this weight. The longer time is the hardest part.
For those who think that triples are “cardio” try doing a 20 minute EMOM. This will
change how you think about your triples!
As you progress each week the time will get shorter and the weight will increase. If
at any point in these EMOMs you fail or you are close to failing, drop a few kilos.
The goal is to practice your technique. It is not helping when you are missing!
If you are more experienced and want to climb weight with each repetition the
program would be set up a little bit differently. It would look something like this:
Week 1 – 1 rep EMOM style starting at 70% for 8-10 minutes, no misses
Week 2 – 1 rep EMOM style starting at 70% for 10-12 minutes, no misses
Week 3 – 1 rep EMOM style starting at 70% for 12 minutes, 1 miss allowed (go
heavy)
Week 4 – 1 rep EMOM style starting at 70% for 6-8 minutes, no misses
This type of EMOM training should get above 80% on your last few lifts. It will
challenge the athlete’s ability to recover fully before starting their next lift. Each
week you want to be able to add a few kilos to the last set you did the week before.
Week 4 is a small deload week. You are taking down the time and intensity
(weight) used this week to allow you to recover from the past 2 weeks.
Once you have done the EMOM work shown above, you can add variation to them.
On your snatch, you can add a high pull or overhead squat. On your clean and
jerk, you can add a pull, front squat, or extra jerk. On both you could add a pause
on the pull.
Remember that EMOM work is really designed for improving your efficiency as a
lifter. You may get a PR on the climbing sets if your efficiency is getting better
every single minute, but getting a PR during an EMOM is not the goal in EMOM
training. EMOMs are about building a better technique and base through the
multiple repetitions.
This is simply 5 singles of 3 increasing weights all performed on the minute (15
total sets)
You can keep it really simple as well and do a larger number of on the minute sets
at a single weight, such as 10-15, and then work on increasing this weight week to
week. Or you can start at a moderate weight (like 70%) and do a series of 8-12
OTM sets with a small weight increase each set (such as 2% or 2-3kg). The
hardest part of that workout will be making weight changes, so make sure you
have a plan.
Using a few on the minute sets is also a good warm-up on a day you plan to work
to a heavy single. For example, you may do 5-6 sets on the minute at 70% or so
before proceeding with the rest of your sets up to your heavy single. This will get
you nice and warm, help a bit with consistency, but not take too much out of you.
Monday Day 1
Clean & Jerk – 5 x 2+1 Snatch
Clean Pull – 3 x 3 Snatch Pull
Back Squat – 3 x 5 Front Squat
Wednesday Day 2
Snatch – 5 x 2 Jerk
Snatch Pull – 3 x 3 Push Press
Front Squat – 3 x 3 Overhead Squat
Thursday Day 3
Power Snatch – 5 x 2 Clean & Jerk
Power Clean & Power Jerk – 5 x 2(1+1) Clean Pull
Overhead Squat – 3 x 3 Back Squat
Saturday
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
EMOM viene de las siglas Every Minute on the Minute. Es un tipo de entreno
basado en realizar tantas repeticiones como sea posible de un ejercicio/s en
concreto durante un periodo de tiempo de un minuto, luego el tiempo que haya
sobrado de ese minuto, se toma como tiempo de descanso hasta volver a
empezar otra tanda.
¿Cómo funciona?
Elegimos un ejercicio o dos, los cuales podemos realizar dentro del minuto o ir
alternándolos durante un periodo total de 10 a 30 minutos.
For example, if 10 push ups took an athlete 17 seconds, they would have 43
seconds to rest until the next minute frame.
Debemos de evitar abusar del fallo (aunque esto es algo que llegará
inevitablemente) para así no sobrecargar a nuestro SNC.
A1.Cleans 10×2-5
Resumiendo
EMOM in 20 minutes
From 0:00-5:00 EMOM 5 Thrusters (95/65
lb)
From 5:00-10:00 EMOM 3 Thrusters (115/85
lb)
From 10:00-15:00 1 Thruster (135/95
EMOM lb)
From 15:00-20:00 8 TTB or Progression
EMOM
1. Bodyweight EMOMs
Below is a basic 18-minute EMOM integrating three bodyweight movements.
Accompanied with the movements is a regression and progression. Note, that for
this style of workout the repetitions ranges are in the 12-15 rep range, give or take,
and the goal is to provide quality training stimulus and volume, with short (15
seconds) rest periods. Repeat the below circuit for six rounds (18-minutes).
Movement 1 (First Minute) – 15 Push Ups (Perform kneeling push ups for
regression, hand-release or plyometric push ups for progressions)
Movement 2 (Second Minute) – 20 Air Squats (For
regressions/progressions, simply decrease/increase repetitions in minute
frame)
Movement 3 (Third Minute) – 40 Second Plank (For
regressions/progressions, simply decrease/increase repetitions in minute
frame)
Go for 60-80% of your 1rep max. Don’t cheat yourself, increase the load if it is too easy
Starting easy this EMOM will make your forearm scream for mercy and the reps you
complete each time will shrink drastically!
1 Clean
1 SquatClean
1Frontsquat
1 Jerk
80kg/50kg
Go for 60-80% of the 1rep max from your weakest exercise. Don’t cheat yourself,
increase the load if it is too easy
5 Pushpress 50/30kg
5 Boxjumpburpees
Just go through it. You won´t believe how long 6min can feel.
3 Wallclimbs
3 ToesToBar
3 HSPU
SEVENTH WOD: 10min EMOM
5 Snatch 75%
5DL 100/60kg
2x28kg Farmers Walk
5 Pull Ups
Grip Strength. ´Nough said.
Like these workouts? Then why not check out our list of AMRAP workouts to choose for
your next time in the Box.
AMRAP
CrossFit
MOVEMBER WORKOUT 1.0
“Movember Cowboys” Paradiso CrossFit Variation
AMRAP 15:00
8 HSPU Sub: 10 T-Push Ups
12 Hang Squat Cleans (95/65) Sub: 12 DB Hang Power Cleans
10 V-Ups
Rest/Transition 5:00