What to Know About AMRAP Training
Among people who stop training, one of the reasons for their demotivation is sometimes boredom in the room. The 4 sets of 10 repetitions become tiresome for them, as for the cardio machines that do not give them more desire to continue. This is especially true a few weeks after the new year or the new school year.
Do not be that person who starts training on January 1st and stops only after a few weeks! Do not let your good intentions to keep fit and be healthy become a memory.
Spice up your workouts
Training can and should be something fun, even fun (or at least not tedious). The possibilities of changing your workouts are unlimited. The only limit is your imagination. There are always new ways to mix things up, new ways to “torture”, new goals to reach, new exercises to try, and ultimately new ways to indulge in bodybuilding.
AMRAP training, popular in Crossfit gyms, is one of the new things to try. What is hiding behind these initials? You’ll see, anything but annoying!
What is AMRAP training?
AMRAP comes from English and these letters are the initials of the acronym “as many rounds as possible”. AMRAP training is therefore a training protocol based on time.The principle is to do a cycle or sequence of exercises as many times as possible in a given time.
To perform, you will have to decrease the break times between the sets (see delete them) and speed up the execution of the various exercises. This type of training is ideal for working with the maximum intensity in a minimum of time. It’s also perfect for any time you do not have 1 hour to train.
AMRAP sessions are also very effective at losing weight (fat) because this type of workout burns a lot of calories in a short period of time. In addition, they increase the EPOC a lot, which allows you to continue burning a lot of calories after completing your workout.
If you do not know what EPOC is, it also comes from English means “excess post exercise oxygen consumption” or consumption of excess oxygen after exercise. This is the extra amount of oxygen the body uses to recover from exercise.
What’s interesting is that you can do this workout anywhere. If you are at home, you can do bodyweight exercises such as squats, push-ups and abdominal crunches. If you are in a weight room, use the barbells, dumbbells, machines and pulleys.
An example of AMRAP
Put a 10-minute countdown and cycle as much as you can from 10 repetitions of bench press, 10 lunges per leg, 10 Barbell Row and 10 bench climbing per leg.
Memorize how much cycle you can do and then try your next try to do better. If you get there, you can try to do even better or just change exercises or time.
A little warning with AMRAP training: do not do exercises that you do not master perfectly the technique. If you are not comfortable with squats, do hack-squat .
If you can not do more than one conventional push-ups, try pushing on your knees. The goal is not to hurt yourself!