tRAINING METHODS
EMOM
EMOM stands for “Every Minute On the Minute.”
For a given length of time, you perform a specific number of reps of a movement (or movements) at the top of every new minute, then rest until the next minute starts again.
As an example, here’s a 10-minute EMOM of 5 push-ups and 10 squats:
At 0:00 on the clock, perform 5 push ups and 10 squats, then rest the remainder of the minute.
When the clock hits 1:00, perform the two movements again. Repeat 10 times.
Your final round will start at the 9:00- minute mark since your first round technically started at 0 and not 1.
AMRAP
These workouts are straightforward, tough and effective.
AMRAP stands for "As Many Reps As Possible" or conversely, "As Many Rounds As Possible."
Either way, you're performing as many reps of a single exercise as you can in a predetermined period of time, or as many rounds of several exercises as you can in a pre-determined period of time.
SUPERSET
Superset is a form of strength training in which you move quickly from one exercise to another without taking a break for rest in between.
Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise. This also gives time for the muscles to recover. But during supersets you move from one set to another without a break.
There are two main ways in which supersets can be performed. These two ways are quite different, and thus, the results derived from them vary greatly.
The two main types of supersets are opposing muscle group supersets and same muscle group supersets
CIRCUIT TRAINING
Circuit training is a combination of six or more exercises performed with short rest periods between them for either a set number of repetitions or a prescribed amount of time.
One circuit is when all of the chosen exercises have been completed.
Multiple circuits can be performed in one training session.
Circuit training will usually involve 6-12 exercises and should be structured in a way that enables you to keep performing the exercises with good technique and very short rest intervals
SINGLE SET TRAINING
Single set training is a straight forward form of strength training.
Pick one exercise and perform 3-5 sets with either a set range of reps or time.
Your aim should be to pick a weight that starts to fatigue the muscle at the end of the set rep or time range that is set.
TABATA
Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises, each performed for 20 seconds interspersed with a brief rest of 10 seconds.
Exercise should consist of moves that can be performed quickly and efficiently.
TRI-SET
TRI-SET is three exercises performed right after each other, with the only rest coming from the amount of time it takes you to set up and begin the next exercise.
The only time you will take a true rest period is after the third exercise and this can last anywhere from 1 to 5 minutes depending on the exercise and how much weight you are using