An Easy Way To Program Time-Efficient BJJ Workouts with EMOMs

Today Im going to introduce you to a programming method that is not only effective, but is time-efficient and takes the guesswork out of programming.

It’s the EMOM – meaning you do a new set every minute on the minute for a determined period of time.

If you’re familiar with EMOMs then you already know their value for busy people who want the most from their workouts in the least time.

I’ll also show you how to use EMOMs for a variety of goals, so you can use them no matter where or what you’re training.

But first, let’s look at why EMOMs are so beneficial for the minimalist grappler.

The Benefits of EMOM Workouts

The biggest benefit is how they save time. You can have an effective session in less than 10 minutes when done correctly.  However, I’ve used them for as little as 5 minutes, all the way up to 60.

They can be used to fit nearly any amount of time you have to train.

Next, the EMOM takes the guesswork out of rest periods and keeps you dialed in on the work. Simply complete the designated number of reps every minute and rest until the next minute.

They have a unique way of keeping you focused and distraction-free.

You can also do them anywhere, anytime, from a fully stocked gym to a hotel room with bodyweight only.

Finally, you can use EMOMs for nearly any fitness goal – strength, endurance, hypertrophy, power, and even mobility.

Depending on the exercise, load, and rep scheme, any of these goals are possible in just 15 minutes or less.

Benefits of EMOMs For Grapplers

Jiu-jitsu fighters have a unique set of needs and require a well-rounded mix of physical qualities. In addition to the goals mentioned, you can use them to develop specific energy systems too.

I’ve found that certain EMOM workouts even feel just like a rolling session.

Grappling is often a flurry of high intensity mixed with periods of rest – scramble and attack, then settle and regroup.

Working with a high intensity exercise like a snatch followed by 30 or 40 seconds of rest feels similar to this rythym.

But you can also use EMOMs to build any goal you need on the mat, including work capacity for 40-60 minute marathons, like a hard class.

I’ve even tried BJJ specific EMOMs where you do a grappling move, like sprawls followed by shots, then technical stand ups, in a circuit, doing a few max effort reps of each before resting until the next minute.

You can even pick a few exercises and set a timer for the competition period for your belt level. So a purple belt would do 2 to 4, 7-minute EMOMs with 3 minutes rest between each.

The possibilities are countless.

Programming EMOM Workouts For Different Goals

Here are a few EMOM ideas for different goals, ranging from at the gym, to before class, or in a hotel.

Strength EMOM

Minute 1 – 3 Bench Press

Minute 2 – 3 Weighted Chin Up

Minute 3 – 3 Zercher Squat

Repeat for 4-5 rounds or 12-15 minutes.

Power EMOM (Max Effort)

Set 1

6 Swings EMOM for 5 minutes

Rest 2 minutes

Set 2

6 Plyo Pushup EMOM for 5 minutes

Rest 2 minutes

Set 3

6 Swings EMOM for 5 minutes

Rest 2 minutes

Set 4

6 Plyo Pushup EMOM for 5 minutes

Work Capacity

30 Minute EMOM

1. 5/s Walking Lunge
2. 5/s Sheild Cast
3. 25m Crawl
4. 25m Farmers Carry
5. 3/s Turkish Sit Up
6. Rest
7. Restart circuit…

Bodyweight Hotel Workout

20 Minute EMOM

1. 15 Push Ups
2. 15 Air Squats
3. 10 Butterfly Sit Ups
4. 12 Jump Lunges

Rotational Strength & Power

16 Minute EMOM

1. 6 Heavy Club Mill L
2. 6 Heavy Club Mill R
3. 10 Shield Cast L
4. 10 Shield Cast R

Bodyweight Mobility

15 Minute EMOM

1. 10 Shin Box Switches
2. 10 Hindu Pushups
3. 10 Cossack Squats
4. 10 Table Makers
5. 10 Hindu Squats

BJJ Warm Up

12 Minute EMOM

1. 1 Turkish Get Up L
2. 1 Turkish Get Up R
3. 5 Club Mill L
4. 5 Club Mill R

Final Thoughts

Those are only 7 examples of functional workouts that can be used for different purposes and different goals. The versatility of the EMOM is unmatched when it comes to effective programming with time constraints.

In fact, even when I’m not strapped for time I use EMOMs for their ability to get me focused, and to easily manage my rest periods and energy output.

The possibilities are nearly endless, especially for building qualities that you need on the mat.

Save time and get effective work done with EMOMs.

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