EMOM Training for Weightlifting
One staple of the OlyStrong Program and most of our Custom Programs for weightlifters is the use of EMOM training for the snatch and clean and jerk. I figured I’d write the article for this because almost no one has done EMOM training before they start with us, unless they have done CrossFit, but even CrossFit is starting to phase out usage of EMOM’s.
First, EMOM stand for Every Minute On the Minute. This means that on a running clock, you’ll perform your lift at the top of the minute, then rest for the remainder of the minute. This is notably different than timed rest, as your rest time will vary from set to set during an EMOM due to inconsistent set up times, start times etc.
We use EMOM training for multiple reasons, first is to minimize fatigue on higher volume training sessions, second to help lifters get out of their head, third, to keep lifters in good shape, and to help reduce the length of training sessions.
Minimizing Fatigue
Before we get too far, don’t think EMOMs won’t be fatiguing, because they will be. I’ve found that I prefer EMOM training instead of doubles or triples for most lifters. The main reason being that in a double, you have two factors taking place. You have the immediate technical feedback from the first rep which is the freshest in your mind, and decays after the rep. The second factor is the fatigue of the first rep, which will negatively impact the quality of the second rep. The benefit of doing 1 rep on the minute is that it finds the sweet spot between technical feedback from the first rep, without most of the fatigue accumulated from the first rep. take 5 sets of 3 snatches versus a 15 Minute EMOM for example. In this instance, it will allow the lifter to accomplish a higher quality of rep, with a higher percentage of weight, in the same volume.
Getting Out Of Your Head
Another huge benefit of EMOM training is it’s effects on lifters who tend to overthink, overanalyze, and underperform because of it. EMOM’s allow a lifter to get into a rhythm, keeps them moving, and typically this will help them stop overthinking, mostly because they don’t have enough time to. There’s not a lot to say about this, but the magnitude of how effective it is should not fall on deaf ears. MAKE USE OF THIS.
Staying In Shape
Weightlifters tend to fall into the stereotype of sitting between every lift, which is fine. However, if you are on my team and you can’t handle following yourself on a 2 min clock, I will never let you forget it. At the end of the day, in competition you do not have full control of when you lift. You NEED to be in decent enough shape to follow yourself, not just on a 2 min clock, but on a 1 min clock of someone steals your clock. Lifter’s who train on the minute do not have issues with the clock. If you or your lifters get easily winded on a 2 min clock, that is a problem and this is a great way to address it.
Training Session Length
Often, weightlifting sessions can easily slip into 2-3 hour sessions. If you are a beginner or intermediate lifter, this is not necessary for most. Most of the time, this happens because rest time is not being tracked, therefore, what could be done in an 60-90 mins, gets stretched out too long. This can have negative impacts on the lifters life outside of the gym (yes you should have a life outside of weightlifting). Reducing session length can allow the lifter to recover better, improve the quality of their social life, relationships with family and friends, and the lifters mental relationship with their training and the gym.