You are looking for a way to burn calories or to break the routine of your weight training program? Then theAMRAP training could be the solution for you! Discover in this article the benefits of this method well known to crossfit practitioners and the common mistakes to avoid. You will also find some examples of AMRAP at body weight and with fitness equipment.
AMRAP training: definition
AMRAP stands for "As Many Rounds As Possible".
This refers to a type of training widely used by athletes in crossfit. The principle is simple: perform a sequence of several movements in a given time (10 minutes, for example), taking as little recovery time as possible between each exercise.
Indeed, limiting the rest period will allow you to do a greater number of rounds during your WOD.
The AMRAP method involves short training sessions, but a intense effort. It allows you to build muscle while working on your cardio and fitness.
Attention, it is advisable not to confuse the A.M.R.A.P with HIITAnother high-intensity training technique. HIIT is based on a workout split. In other words, you will benefit from recovery time between exercises.
The benefits of the AMRAP method
AMRAP training has many advantages. In particular, it allows you to:
- Burn fat to lose weight;
- Improve cardio;
- Train anywhere in a short period of time;
- Break the sports routine.
To burn fat
If you have a goal of weight lossThis method is ideal for increasing your caloric expenditure and refining the whole body.
Because of its intensive aspect, this type of workout activates the metabolism anaerobic and increase the afterburner effect (EPOC). With this mechanism, you'll continue to burn calories at rest even after you've finished your workout.
Of course, you will have to couple your sport activity with a diet to lose fat and pounds in a sustainable way.
To improve cardio
Because of its difficulty, even a simple 6-minute AMRAP will have a positive impact on your cardiovascular endurance.
You will be able to develop your general physical condition and your heart rate. This will make you more efficient, whether in weight training or in other sports. You will be able to make longer efforts and delay the appearance of fatigue.
It is also a great way to challenge yourself mentally. Each AMRAP session is a real challenge. Don't hesitate to set goals and challenge yourself to beat your previous records.
To train anywhere in a short time
You don't have enough time to get to the sports hall or to do your usual weight training session? AMRAP is an effective alternative.
Whether you choose a AMRAP of 12 minutes or 20 minutes, this method allows you to train with intensity by integrating cardio and muscle strengthening.
It is also possible to do a session AMRAP without equipment by focusing on body weight exercises (squats, push-ups, burpees, mountain climbers, etc.).
To break the sports routine
This cardio-training format is finally ideal to break the routine of your strength exercises usual.
You can include an AMRAP workout in your training week, as part of a physical preparation or simply from time to time when you start to get tired of your weight training program.
Would you like to follow a bodybuilding program to reach your goals?
Can this type of training be risky?
This intensive training does have some drawbacks.
The main one concerns the execution technique. Many athletes, whether they are beginners or experienced, tend to neglect the quality of their movements in favor of speed. Besides a less good muscular construction, the main risk of such an approach is to get injured more or less seriously.
It is far better to decrease the pace and intensity of your workout, but take care in the execution of each repetition.
And if you are a beginner, don't include in your AMRAP session movements that you haven't mastered.
Moreover, if this method is effective for losing weight, it is not really compatible with a muscle gain. To achieve this objective, it is preferable to work with heavy loads and to apply a progressive overload.
Now that you know the pros and cons of this type of training, let's look at how to do an AMRAP.
Examples of sessions to integrate into your weight training program
Before starting any of these workouts, remember to do a good warm-up of the various muscle groups solicited.
Of course, be sure to adjust the loads and use lighter weights than in a traditional weight training session.
Example of a 10-minute AMRAP for the upper body
- 5 pumps
- 5 dips
- 5 pull-ups
- 8 repetitions of bench press
- 8 repetitions of military bench press
Example of a 10-minute AMRAP for the lower body
- 5 squat reps
- 5 repetitions of the deadlift
- 10 Bulgarian lunges (5 per leg)
- 10 calf extensions
- 10 jumping lunges (5 per leg)
Example of a 15-minute AMRAP for the whole body
- 10 pumps
- 10 rounds of jump rope
- 10 squat reps
- 10 burpees
- 15 crunches or sit-ups
- 10 mountain climbers
Conclusion
Regardless of your level, AMRAP training can help you improve your endurance and boost your progress. One thing is for sure, this method will push you to exceed your limits ! But to avoid injury, be careful not to confuse speed with haste. Once the stopwatch is running, the quality of the movements must remain your main concern.
