- The difference between representative and round
- The form is more important than speed
- Rest as needed
- Keep it simple
- Record result
- You are competing with yourself
AMRAP is an acronym promoted by CrossFit, which stands for “as many rounds as possible” or “as many rounds as possible”, depending on the structure of the exercise. The AMRAP training protocol builds on this survival and death time-this is your time, and strive to complete as many repetitions or rounds of practice as possible within the prescribed time. Therefore, the exercise possibilities are virtually endless, because exercise and allocated time can be manipulated and changed according to your exercise goals. Be that as it may, given that AMRAP training is almost always based on some type of high-force stretch training (HIIT) or high-power aerobics (HICT), you ought to think about certain things before beginning your daily practice.
The difference between representative and round
AMRAP training can be set in two ways:
- focus on the practice round set as a loop,
- focus on the repetition of a single exercise, set as an interval.
When the focus is on reorganization, look forward to:
- Shorter time frame. In general, when focusing on repetition, you can expect the time period to last about 120 seconds, although it may only be 10 seconds or 20 seconds.
- Interval training protocol. Tabata interval is a perfect example based on repeated AMRAP protocol. During Tabata, you will complete eight total intervals, each of which includes 20 seconds of work and 10 seconds of rest. During each work interval, you will complete as many representatives of relevant exercises as possible. You can perform a single exercise for the entire Tabata, or you can switch exercises during each work interval. However, the key is to try to make as many repetitions as possible during each work period. You can change the length of work and rest periods and the number of intervals, but if the goal is to complete as many repetitions as possible during each work period, then you will perform a form of AMRAP.
When the focus is on reincarnation, expect:
- Circuit Training Agreement. When the focus is on rounds, the goal is usually to complete as many rounds of practice as possible over a period of time. This means that you will rest as little as possible between practice and rounds and do several exercises back to back. For example, you can perform aerial squats, push-ups, one-leg deadlifts, and rebellion as part of a single AMRAP.
- Each exercise repeats a certain amount. Unlike AMRAP, which focuses on repetition, when you focus AMRAP on rounds, you do not complete each exercise within a period of time but complete the entire circuit within a period of time. This means that you must pre-determine the number of repetitions performed for each exercise. For example, if your track includes squats, push-ups, one-leg deadlifts, and rebellion, you can perform 15 squats, 10 push-ups, 8 single-leg weight lifts per leg, and 8 traitor walks per hand Single round. Then you will repeat the entire circuit as much as possible within the total time allocated.
- Longer time frame. Because you have performed several rounds of practice rather than one practice, it takes longer to complete one round of practice, so by default, the time required to complete the exercise is usually longer-usually at least five minutes, usually 10,15, or even 20 minutes. Our goal is to cycle on the track as much as possible, whether once or many times.
The Form Is More Important Than Speed
Even if the goal is to complete as many rounds or repetitions as possible, this is not a case of speed over the formation. Rounds and representatives only calculate whether they are executed in perfect form, so it is better to slow down and make the movement correct rather than compromise the form and eventually get injured. This is especially true given the high-intensity nature of AMRAP training. Your body will be tired. Your muscles are going to burn. If you compromise when you are tired, it is the time when an injury is most likely.
Rest As Needed
Whether you focus on repetition or rounds, you have complete control over when your body needs to rest. Of course, by increasing rest during your exercise, you may give up some delegates or around to your total, but you will also be able to maintain a better form. If, during a 90-second burpee AMRAP, you need to take a break after performing five burpees, continue to take a break. Just keep it as short as possible so you can continue to exercise before the time runs out.
Keep it Simple
During AMRAP, you will burden your muscles and wear yourself out. It is best to keep the practice simple and clear, rather than complicated, to maintain proper form and reduce the possibility of injury. This is especially true if you add weight to each exercise. For example, squats, push-ups, pull-ups, lines, lunges, shoulder compressions, and deadlifts are all good choices, while one-arm dumbbell grabs or cleans and convulsions are not ideal. If you decide to use more complex exercises or enhanced exercises during AMRAP, please pay special attention to the formation and slow down your pace as needed. Safety and slowness are better than eventual injuries.
If the goal is to maximize delegates or rounds, it is important to track the number of delegates or rounds you complete in a given exercise. If you do not do this, you will not be able to monitor or track your changes and improvements.
You are Competing With Yourself
AMRAP training is a good way to monitor changes in your health. If you do AMRAP training today and you are able to complete four rounds of practice in 10 minutes, you can try the same training one month later and try to accumulate five rounds of practice in the same time period. If you reach your goal, you will know that your health has improved.
The important thing to remember is that you have to compete with yourself, not with others. Yes, it may help to see where your performance is related to your peers, but in the end, it is your exercise. If you push yourself and do your best, it doesn’t matter if you complete one round or 10 rounds within a given time period or 10 or 50 repetitions within a given time period. This is against you. Your goal should be to beat your own score, not worry about others’ scores.