I’m such a HUGE fan of “On The Minute Training”.
I’ve been doing this type of training for years and it’s truly made a huge difference with not only my own results, but for my athlete’s results as well.
I can remember the very first “Every Minute On The Minute” set up I did.
It was with squat cleans and it was straight up terrible, but I fell in love with it from that point on.
Ever since, I’ve been using this type of training in a whole slew of different ways to help improve strength, power, conditioning, Everything…
If you don’t yet know what “E.M.O.T.M.’ training is just yet, check out this past article to catch yourself up to speed – CLICK HERE
Here’s some of the many benefits of this type of training:
- Saves YOU time
- Keeps your training sessions organized and on track
- Pushes your conditioning through shorten rest breaks
- Keeps the pace of your workout steady and on point
- Helps you get a sh*t ton of work done in a short period of time.
Now, there’s a number of different ways you can tweak this style of training so you can use it for strength, power, conditioning… What ever you choose.
What it really comes down to is the rep scheme and load you choose to use within each set up.
Movement selection is obviously important as well.
Low rep, heavy set ups with you classic strength movements will be geared best towards building strength.
Low rep, moderate weight set ups with explosive type movements will work best for power.
And high rep, moderate to light weight set ups will work best for conditioning.
Here’s some examples…
Do 2 Reps of Back Squats at 80-85% of your 1Rm x E.M.O.T.M. x 6 Mins
Do 2 Box Jumps at your maximum box jump height E.M.O.T.M. x 6 Mins
Do 10-15 Kettlebells Swings E.M.O.T.M. x 10 Mins (this gets BRUTAL)
Now, something cool with this style of training is how it doesn’t always have to be with just one movement or with single minute intervals.
For example, one of my favorite ways is the basic “Every Minute On The Minute” set up is with alternating sets where you pick a few movements and rotate between the two doing one on the odd minute and the other on the even minute.
Here’s what I did the other day to end out my session (trust me, I HATED every minute of it)
Odd Minute – Strict Pull Ups x submax reps
Even Minute – 2-3 weighted pistols per leg @ 53lbs
The first goal was to stay within the minute for each of the movements (obviously). In no way did I want to run past my set rest time. That’s apart of the test.
The second goal was to hit 75 total pull ups overall (in as little amount of sets as possible) – My goal for this was to get it done in 6 sets or less. Sadly, I didn’t get it done.
The third goal – hammer out the pistols with the best form and technique as possible – no slop allowed hence the reason why the reps were so low.
As you may know, pistols for me are a HUGE weakness that I need to get better with.
Still a work in progress…
Either way, that’s one of the cool little set ups you can use within your training to work on what you need to work on.
I like to call that set up “On the Minute Weak Point Training”.
I call it that because when I do it I
always make sure to combine a weaker movement in with a stronger movement.
In this case, the pistols were the weak movement I was working on while the pull ups were the strong movement.
This set up typically works best with bodyweight specific movements but you can use it for just about anything.
Now, before I share my next set up, I want to get YOUR thoughts back on this.
Drop them in the comments below.
I’ll be back with PART II where I go over another unique “E.M.O.T.M.” set up I’ve been using with some seriously positive effects.