In the beginning, when you start out in CrossFit, functional fitness, or strength sports in general and join a box or a fitness class, all the jargon can be a bit confusing. Especially if you are completely new to the field, you might hear terms like AMRAP, EMOM, core training. Sure, you might know a term like WOD, which stands for Workout of the Day. But if you have never done an AMRAP, or the trainer suddenly calls out that a quick Tabata is up next to wrap things up, you will be glad if you have already familiarized yourself with the most important training methods and terms beforehand. Today, we present ten of the most common training methods to you.
Is there a single best training method?
There is no single "right" training method to gain more strength endurance. Every method has its place. And even if you have a favorite method, it is advisable to try other training methods as well. Each has its advantages and, above all, challenges you and your body in a completely different way. Just because one training method works best for your workout buddy does not mean the same applies to you. Feel free to experiment and vary your training. Depending on whether you are currently in a phase where you want to focus more on endurance or build more strength, you can choose different methods.
Below, we introduce ten methods to you.
1. HIIT
This abbreviation stands for High-Intensity Interval Training, in English High Intensity Interval Training. It is a classic in strength endurance training and means alternating intense, short workout intervals with a subsequent recovery phase. You train in intervals, constantly switching between intense effort and a rest period or slow movement. On average, the work phase lasts between 15 and 60 seconds.
2. Strength endurance training
Strength endurance training is considered a distinct method in strength training. For this, you need a weight with which you can complete 12 to 15 reps. Afterwards, you take a one-minute rest to recover before doing the next set.
3. Circuit training
You might remember the term from your school days, where circuit training was often an unpopular PE class. You work through various stations, moving in a circle. That is where the name circuit training comes from. You can customize it heavily, for example by setting a specific training focus for the class and tailoring the individual stations to it. Or you can design the circuit to be as versatile as possible, targeting large muscle groups alternately and switching between strength exercises and cardio exercises. Often, there are several rounds. The number of stations can also vary, usually between four and ten. But everything can be put together completely individually. In our box, we usually had a circuit consisting of five stations. We would do four, five, or six rounds of that, with a one- or two-minute rest between each round.
4. Tabata
A Tabata is a super short, highly intense, and effective workout. It is a variation of HIIT, high-intensity interval training, but it only lasts four minutes. A classic Tabata consists of small intervals structured as follows: 20 seconds of work followed by 10 seconds of rest, which are usually used to prepare for the next exercise and get into position. The whole process is repeated eight times, so 8 x 30 seconds. This adds up to a total of 4 minutes in which you give it your all during the work phase. You can also make it more varied and, for example, do the same exercise repeatedly instead of eight different ones. That challenges you in a completely different way. Or put together an abdominal Tabata featuring only ab and hold exercises like crunches and planks, and then complete two rounds of Tabata.
5. AMRAP
Also popular and frequently used as a training method in CrossFit or functional fitness boxes is AMRAP. The acronym stands for As Many Rounds/Repetitions As Possible. The goal here is to challenge your intensity, endurance, stamina, as well as your mental toughness. It works as follows: You have a set of specified exercises that you must complete with a certain number of repetitions per set. Once you have completed all the exercises, you start over from the beginning. All of this takes place within a set time frame, and you take as few and as short breaks as necessary while counting the full rounds completed. A simple example would be: a total time of 30 minutes to complete 20 jumping jacks, 30 wall balls, and 50 sit-ups, repeated as many times as possible.
6. EMOM
Also popularized by CrossFit is the EMOM training method. The acronym stands for Every Minute On The Minute. Here, you are given a specific set of exercises with their repetitions that you must complete within one minute. It is crucial to perform the exercises with clean technique and full range of motion every time. So no cheating! The exercises should be chosen so that they are easily achievable within the minute. If you finish faster, you get a short breathing break for the rest of the minute. Right at the start of the next full minute, the round starts again. You do this for a set period of time (popular options are 15, 20, 25, or 30 minutes).
7. The Pyramid
With this training method, you increase your repetition count after each round. This is sometimes also referred to as a ladder. Example: You start with one repetition, take a short break. Then two repetitions follow, then three, etc., until you reach ten, and then the count goes back down to one. How far up you count the pyramid or how large the increments are is up to you. For instance, you can count up to 20 or 30, and there are also variations that count up and down in increments of two.
8. Drop Sets
In a drop set, you start with your maximum repetition count for each exercise. This is followed by as short a rest as possible, and then you start another round. With each round, your maximum repetition count decreases only as much as you can still perform cleanly until you reach your performance limit.
9. METCON
MetCon is short for Metabolic Conditioning and also originates from the CrossFit scene. It consists of a number of exercises, usually two or three, that are performed in sets over a specific period of time without breaks. The goal is to increase energy reserves in the body and use them more efficiently. So you give full effort over a pre-defined time period, training both your strength and your endurance.
10. MICT
This acronym stands for Moderate Intensity Continuous Training. Sometimes it is also called MICE, Moderate Intensity Continuous Exercise. It basically forms the counterpart to HIIT. While during High Intensity Interval Training you train at your limit the entire time, MICT is designed to keep you continuously in the moderate range during exertion. You can easily manage an exercise during workout time and last the entire duration without being at the upper limit of your capacity.
