Thursday 03-17-2016

20 different athletes experiencing 20 different unique workouts with proper scaling and an intimate understanding of dose response

20 different athletes experiencing 20 different unique workouts with proper scaling and an intimate understanding of dose response

training ;

EMOM x 14 min;

e - 10 alternating DB snatch

o - 10 burpees

(rest 2-5 minutes)

EMOM x 14 minutes;

e - 15 wall ball shots

o - 30 double unders or power singles

notes: 

EMOMs are great protocols for stimulating a lot of different adaptations.  Most simply they're used to manage workload, i.e., forced rest, but we love them because the format is easy to understand (which is great for consistency in beginners) and it's easy to tweak the length of the entire session, the length of each work and rest interval, and movement selection to produce different outcomes.  Some examples:

CP/ATP Repeatability: 

every 2 minutes x 20 sets; 

1 - 3 deadlifts @ 150kg

2 - 10 row calories

Aerobic Power: 

every minute on the minute x 20 minutes

1 - 15 burpees

2 - 15 row calories

3 - 15 ski erg calories

4 - 15 air dyne calories

Muscle Endurance/Lactic Buffering:

every minute on the minute x 10 minutes

1 - 15 KB swings/15 clean grip deadlifts  

2 - implement push/drag, 45 seconds

You can also easily scale in a group format for different athlete types and different fitness needs.  Alter load, change the rep count, and two different people can have the same dose response, or two similar people can work on different capacities based on their training priorities and where they fall in the annual training plan. 

As anything goes, don't rely too heavily on them.  Understand that it's not a catch all protocol and there definitely good science behind them...if appropriately programmed.

 - Sam