EMOM Training for Olympic Lifting athletes.
In the realm of Olympic weightlifting, where strength, precision, and dedication converge, we constantly seek innovative training techniques to enhance their performance on the platform, WITHOUT spending every hour of every day in the gym! EMOMs (Every Minute on the Minute) have emerged as a powerful tool that can revolutionize training routines and elevate an athlete’s prowess to new heights.
EMOM’s might sound like just another acronym, but within their structured simplicity lies a dynamic approach that can shape the trajectory of your Olympic Lifting training. Designed to infuse workouts with intensity, rhythm, and strategic recovery, EMOMs have the potential to reshape the way you train, ensuring that every minute counts toward your goal of mastering the Snatch, Clean & Jerk. In this blog post, we’ll delve deep into the world of EMOM’s, and how you can utilise them to supercharge your training. Whether you’re an aspiring lifter looking to break through plateaus or a seasoned competitor aiming to fine-tune your training program, the principles of EMOM’s offer a novel perspective that can lead to significant gains.
I have 2 preferred methods for using EMOM’s within training, I call these the ‘Technical consistency EMOM’ and the ‘Progressive Overload EMOM’, and during the blog we will take a look at both of these types as well as the benefits of both methods, and how can we structure them into our training program.
TECHNICAL CONSISTENCY EMOM
With the technical consistency EMOM, we are going to be doing what it says on the tin; Improving technical aspects and building consistency at certain percentage. This is great for beginners who are looking to perform the movement with high volume to improve technical ability, as well as those lifters with experience, but need to tighten up at percentages where a dip in technique or missed lifts are visible. This is probably most favourite style of EMOM as you get so much practice between 70-80%, and when 80% becomes routine it boosts motivation and confidence when moving into the higher percentage bracket.
Using this method of EMOM during a 4-week training cycle, may look something like this, (EMOM’s below are using just the classical lifts – Snatch, Clean & Jerk).
- Week 1, 20-minute EMOM, completing 1 rep every minute @ 70%
- Week 2, 15-minute EMOM, completing 1 rep every minute @ 75%
- Week 3, 10-minute EMOM, completing 1 rep every minute @ 80%
- Week 4, 5 sets of 1 rep @ 85-90% no performed as an EMOM, rest as required (Try not to miss a rep).
*If at any point during these works, that the % starts to feel like technique is diminishing OR missing lifts, scale weight back a few kilo. We need to make sure that technique is PERFECT as that is the overall goal of this EMOM method.
PROGRESSIVE OVERLOAD EMOM
THIS is not for the faint hearted, prepare for some grunts and a definite heart rate pump. Ideally you would only be completing this method od EMOM if you are an Olympic Lifter with experience under your belt, If you are relatively new OR you are not consistently hitting 80-85% of your PB’s stick to the above method.
With the progressive overload EMOM, I like to think of it as a test of ability to recover and prepare for the upcoming lift which may be a little heavier than the previous rep. Lifting with fatigue is HARD, but very beneficial at building a strong capacity, getting good at hitting 85% with little rest, is only going to make 85% + feel strong and snappy with extra rest and little to no fatigue. To set up a 4 week training cycle using this EMOM method, may look something like below. I would suggest just using the classical lifts (Snatch, Clean & Jerk) to begin with.
- Week 1, 8-Minute EMOM, starting @ 70% progressing <80% (NO MISSED LIFTS ALLOWED)
- Week 2, 10-Minute EMOM, starting @ 70% progressing <80% (1 MISSED LIFTS ALLOWED)
- Week 3, 12-Minute EMOM, starting @ 70% progressing <80% (GO HEAVY)
- Week 4, 6-Minute EMOM, starting @ 70% progressing 80% (NO MISSED LIFTS ALLOWED)
*<, Progress weight over 80% IF possible but still sticking to the guidelines of the week. You are able to build up towards a weight and scale back if needed. Each minute of the above EMOM method, will consist of 1 of the classical lifts.
Both EMOM variations are designed for improving the efficiency as a lifter, and building better techniques and a better fitness base through the multiple repetitions. During these weeks I’m sure you will start to feel, fitter, stronger and more technically abled, which will prepare you for hitting some new PB’s.