Tag Archives: EMOM

3 Different ways to hit your volume goals.

Evening All,
 
Increasing volume is one of the most time tested ways to make progress, in many training endeavours.
 
That being said, it can be pretty tough to keep getting in more volume through straight sets, purely for the monotony if nothing else.
 
This is something I’m currently battling with.
 
As such here are 3 little ways to get in extra volume without compensating on intensity (actual load).
 
Let us say that you’re aiming to hit a total number of lifts on your press of say 75 in a session, however 15 sets of 5 just aren’t grabbing you and those sets of 5 are flying up, in fact you’ve probably got sets of 7 with that weight you’re using, this is how you can break it up a little.
 
^^ If this sounds a tad specific it is because I’m thinking of my kettlebell press, with the 28kgs it’s a solid 7 and 8 at max effort, however the 32’s for reps elude me still. First world problems.
 
1 – Undulating Back Off Sets
 
Total NL to hit – 75, 2-4 reps will be used each set until 75 is hit and it may look like this:
 
3,4,4,3,3,2,2,2,3,4,3,4,3,2,2,3,4,3,2,3,4,2,2,2,2,4
 
This might be paired with a SuperSet of Pull Ups matching the reps.
 
Rest as needed.
 
So you undulate the reps between the rep option base don your own feeling of fatigue and speed of the reps.
 
2 – EMOM Sets
 
An every minute on the minute (EMOM) can actually be great fun, just make sure that each bout of lifting is 15 seconds or under in the initial stages.
 
25min, 3 reps per set, all snappy reps and the best part is everything is over nice and fast, be warned though, this is harder in reality than on paper.
 
3 – Ladder Sets
 
A personal favourite of mine, the reps in the ladder can vary depending on what it is your doing and the needs, however for the above this is what it might look like:
 
1,2,3,4,5,6,7,8,9,10,10,10
 
Ladders can be any style of sequential reps, 3-5-7, or 8,4,2 for example, and any other combination you can think of to hit your target NL for the day.
 
If like me you’re stuck on putting in the reps then these may help.
 
Enjoy,
Ross

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How to EMOM effectively

EMOM, perhaps you’ve heard of it?
 
Every minute on the minute you perform a select amount of exercises for a specified amount of reps.
 
It is a popular training method, which was actually developed in the S&C realm and meant to function as a weight based interval.
 
So for example utilising a 1-3, 1-2 or hard 1-1 work to rest ratio.
 
Typically a good EMOM will have about 15-20 seconds of solid work then 40-45seconds of rest (1-3 work to rest ratio).
 
This would allow for maximal effort each minute and the most bang for ones buck, or at least it always used to because as with any method people got a hold of it and decided to bastardise it, sadly.
 
You know, some is good, more is better, so 50 seconds of work and 10 seconds of rest kinda stuff, foolishness really for any long term progress.
 
Ideally the working section of an EMOM will last at the longest 30 seconds, once you go beyond this you start to severely sacrifice your performance and increase the potential risk of injury.
 
Not what many of the fatigue chasing people want to hear these days, however it’s still worth saying.
 
Here are a few to try that will start off each and then slowly start to kick you in the ass.
 
1 – Thrusters x3-5 (start at 3, don’t be a hero) x10-20min
2 – Snatches x2-3 x10-20min
3 – Kettlebell Swings x10 x20min
4 – Sprints 30-50m x10min
5 – Clean & Push Press (or Jerk) x2-3 x10-20min
 
Now for a tricky one:
 
6 – Exercise Complex of 4-6 movements, 1-2 reps per move x10min
 
Example: RDL, Power Clean, Front Squat, Push Press, Penally Row.
 
Just adding one of those as a finisher will improve your conditioning to no end just keep an eye on how long each one takes, good ones last as mentioned about 15-20 seconds as this gives some buffer time as you start to fatigue in the later sets.
Aim to pick movements that offer a large return on investment and keep the reps low (manageable), you can always increase the load if you wish to make things challenging.
 
Enjoy,
Ross

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