Benefits of EMOM
EMOMs offer several benefits, including:
- Improved Strength and Power: EMOMs allow you to work on the intensity and difficulty of your exercises, helping to strengthen your muscles and improve your power.
- Increased Endurance: EMOMs put a lot of strain on your cardiac endurance, especially if you choose exercises that involve large muscle groups or require a lot of effort.
- Competitive training: EMOMs can encourage a competitive spirit, pushing everyone to perform at their best and progress further.
Adapt EMOM to your level and your objectives
You can vary the exercises, number of repetitions, and duration of EMOM to suit your fitness level and personal goals. Here are some tips for customizing your EMOM sessions:- Choose exercises that target the muscles you want to strengthen or develop.
- Gradually increase the number of repetitions with each new EMOM session to increase difficulty and intensity.
- Change the total duration of the EMOM (10 minutes, 15 minutes, 20 minutes…) depending on your level and your objectives.
Simple and accessible setup
EMOMs are relatively simple to set up and follow, making them accessible to beginners and advanced athletes alike. To create your own EMOM, simply: 1. Choose one or more exercises. 2. Determine the number of repetitions to perform for each exercise in each minute. 3. Establish the total duration of the EMOM. Once these parameters are set, perform the indicated repetitions at the start of each minute and use the remaining time to recover.EMOM examples for beginners and advanced users
Here are some examples of EMOMs that you can adapt depending on your fitness level:
- Beginner EMOM: 4 push-ups, 6 squats and 8 sit-ups, for 10 minutes.
- Intermediate EMOM: 5 pull-ups, 10 burpees and 15 double unders, for 15 minutes.
- Advanced EMOM: 5 handstand push-ups, 10 overhead squats and 30 double unders, for 20 minutes.
Feel free to vary the exercises, numbers of repetitions and durations to design innovative and challenging EMOMs that will help you achieve your training goals.
Integrating EMOM into your sports routine can provide a real boost to your progress and contribute to improving your physical performance with fun, intense and varied sessions.