EMOM Weightlifting 1.0 Program

EMOM training may be your new best buddy wherever you are on your fitness quest, from the gym to the convenience of your own home. 

This type of Interval training goes by the name "every minute on the minute", that is why - EMOM The goal is to finish a drill with a set number of repetitions within 60 seconds. The remainder of that minute is used to recover before starting the following set.

EMOM exercises fall under the category of (HIIT) high-intensity interval training, which involves alternating quick bouts of intense activity with rest periods of lower intensity.

You have one minute to do a number of repetitions of an activity during an emom workout program. Finishing reps before this minute is up is crucial for this kind of training.

After finishing your number of repetitions, take the remaining time to recover before starting the next minute of reps. This pattern is repeated throughout your workout. Less time will be available for rest the slower you go through your repetitions.

It's critical to remember to take time for recovery since it's so necessary. Your body will have a chance to recuperate & recharge before you start the following activity.

The advantage of EMOM training is that you can tailor the programming and create them pretty much anyway you wish. Depending on your fitness objectives, you may adjust the rounds, minutes, and reps. Exercises like EMOM are a fantastic kind of training that teach your body how to utilize oxygen effectively and speed up your metabolism. In order to increase power, speed, and endurance, EMOMs are extremely beneficial while preparing for a racing or other athletic event. There are numerous different "every minute on the minute" workouts, but the majority take between ten and thirty minutes.

It takes very little time and is highly intensive to structure a workout this way. You should be careful about maintaining proper form for each exercise due to limited time. Even though exercise takes longer and you have lesser seconds between each interval to recover, always perform every repeat thoroughly and accurately.

The ability to challenge and improve a variety of different elements of your fitness is one of the advantages of EMOM. The following skills may be programmed into them: coordination, endurance, strength and mental toughness.

Since EMOM workouts are timed, it is simple to monitor your progress. You may always check how long it took you to complete each rep to see whether your speed has improved.

For snatch and C&J, the main advantages of EMOM are technical consistency and overcoming mental barriers. The speedy tempo keeps the lifter`s head out of sand because it doesn't give enough chances to get it up there. Lifters are prevented from spending excessive amounts of time between sets thinking about the difficulty of the upcoming lift and their lack of skill and worth as athletes. A further advantage is its effectiveness. With emom training program, you may do a lot of quality sets with working weights in a short amount of time. Naturally, it will also condition you somewhat. From a health standpoint, you might not be interested in this, but from the perspective of a competitive weightlifter, it's wonderful to be prepared to perform numerous heavy snatch or C&J variations in a short period of time if athlete find himself at a competitions and discover that you need to warm up fast. 

Here is more benefits for weightlifters and functional athletes:

EMOMs are excellent for pushing lifters in whatever time frame they have from a managing time standpoint.

You choose how hard you move once the countdown starts in order to maximize your rest period. If 20 reps take you 30 seconds, you enjoy 30 sec of rest time. If it takes you 40–45 seconds, you barely have time to recover breathing before the next minute begins.

Actually, the purpose of the barbell emom is to motivate athletes to reserve more downtime. EMOMs will make you work harder if you spend too much time off throughout a workout. And this load form can be applied for different sessions. 

Muscles utilize more oxygen when rest periods are limited, which increases caloric expenditure. Therefore, throughout an EMOM, musculature will continue to contract, resulting in a five-calorie burn for every liter of oxygen that the body uses to fuel muscular contractions.

In keeping with this theme, HIIT-style training raises your heart rate by alternating brief periods of intense exercise with rest periods. The Cardio system is continuously intensively working, which may cause weight loss.

When you exercise until you get exhausted, a condition called metabolic overload occurs, which depletes the energy reserves in muscle cells. Growth (HGH) hormone and insulin-like (IGF) growth factor are 2 hormones which support muscle development and tissue regeneration, and are produced as a result. The role of HGH to repair protein damaged by exercise is supported by insulin-like growth factor, which is recognised for promoting the synthesis of muscle proteins for the development of muscle.

EMOM workouts can help to acquire a lot of strength and muscle endurance. This is partially because of the intense training and brief rest periods, which frequently lead to an enhanced hormone secretion to the working muscle region.

Your capacity to execute at a greater volume when training with longer rest time grows when you do a high volume and little rest time. As a result, this will also improve muscle endurance and total cardiovascular output, as was already mentioned.

EMOM workouts with bar can be done in a variety of ways, using a wide range of exercises and styles.

Emom exercises are done with a barbell so that you may add weight and improve power and strength as well. They are meant to test technique as well as endurance.

When it comes to adding heavy loads of weight, barbells are the exceptional instrument. A barbell is the best tool for really heavy weights. Olympic weightlifting is a significant component of Fubctional Fitness, and improving all areas of your athleticism is the best way to improve as an individual.

Emom weightlifting program enhance not only conditioning but also power, strength and skills because of the shorter recovery breaks. It's crucial to remember that the time between sets is vital. If it takes you a full minute to do a rep, then reduce the weight or do fewer reps. 

When programming for cardio, emom barbell workouts may be extended longer, and when programming for strength, you can use heavier weights.

Touch and go deadlifts is commonly referred to as deadlift cheating. A bouncing pull (deadlift) is one in which the lifter aggressively bounces the barbell plates off the ground to begin the subsequent rep after the lowering phase. Effectively, some of the movement range is removed by the bounce. A genuine touch-and-go deadlift is different. It entails tapping the plates against the ground and starting your next rep before fully stopping. Faster cycle rate is the clear benefit of this form of deadlift. Athletes in Functional Fitness utilize this method to shorten the duration of their sets during conditioning exercises or competitions. EMOM may be utilized effectively with touch-and-go deadlifts. By executing a lot of volume in a short amount of time, this training method enables you to keep workout quick.

Here is a deadlift emom simple example:

Session duration: 10 minutes

Intensity: 65% of deadlift 1 RM

Task - to perform 3 reps at the beginning of each minute.

That is 30 reps in 10 minutes.

You can combine in one EMOM deadlift and any body weight or speed-strength exercise as well.

It is way more common to meet in EMOM WODs Power snatch variations rather than the full squat snatches. Usually, it is recommended to pick appropriate weight during warmup or the coach can give recommended loads, for example (95 lbs for male athletes / 65 lbs for females).

Also snatches can be combined with any body weight or speed-strength exercises in the same minute or can be alternated by odd and even minute.

Here is a snatch emom simple example:

Session duration:12 min

Intensity: 70% of Snatch 1 RM

Odd minute – SNATCH – 2 reps

Even minute - Snatch HIGH PULL – 4 reps

Power clean is one of the most popular exercises not only in Olympic weightlifting and Functional Fitness, but in whole strength & conditioning style training. Most athletes in all sports use this drill to develop power, explosiveness and athleticism. Obvious that we can meet this exercise in huge amounts of EMOM training variations.

Here is a power clean emom simple example:

Session duration:14 min

Task - alternating between:

Power Cleans - 3 reps

Bar Muscle-ups - 3 reps