EMOM, or Every Minute On the Minute, is a training method where you perform a lift at the start of each minute and rest for the remaining time.
It offers several benefits for strength training:
Fatigue reduction during high-volume training;
Mental focus and improved concentration;
Maintenance of overall fitness levels;
Time efficiency in training sessions.
PROGRAM DETAILS
PROGRAM DETAILS
5 weeks (20 unique sessions)
4 days / week (40-50 minutes per session)
50+ specific exercises
Primary focus on Olympic and accessory Lifts
Life-time access to all training content
Workout Tutorial Videos
TRAINING GOALS
TRAINING GOALS
Developing work capacity;
Improve basic and Olympic lifting technique;
Positive training adaptation;
Enhance movement stability in classic Olympic lifts;
Build strength endurance in squats, pulls, and presses;
GPP development;
Off-season and transition period activities;
Take a break from classic Olympic lifting.
Unlock the Power of EMOMs
Unlock the Power of EMOMs
Time Efficient
EMOMs are the most efficient ways to add high-quality training volume into your training.
Systematic Accountability
With an EMOM you are forced to stay accountable and you will have no chance to rest longer.
Build Work Capacity
EMOMs will train you to recover faster and work harder.
Highly Adaptable
If you have a specific fitness goal in mind, an EMOM can be programmed to suit that goal.
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
You will be training 4 times a week. Each session consists of a general warmup, activation routine, main EMOM complex and accessory GPP exercises two-three movements, cycled through 5-10 complete cycles for a total of 10-20 minutes.
You may run this program alongside a functional fitness or other training programs.
MY ATHLETES ON SOCIAL MEDIA
EMOM STRENGTH WORKOUT IS GOOD FOR
EMOM STRENGTH WORKOUT IS GOOD FOR
All level athletes who have experience in Olympic lifting;
Typical Box / Gym / Garage Athletes;
Weightlifters seeking a break from their usual routine;
Just what I needed. Perfect addition to my training
c
carmine Abate
Perfect to stay in a good shape
I used the EMOM program in a period in which I could spend only 1 hour in the gym and in the early morning. This program helped me keeping fit and gain some endurance.
T
Tomasz Grabusiński
EMOM WEIGHTLIFTING
K
Kate
I’ve bought so many of his programs and I love every single one! You’ll never regret purchasing them. I’ve improved so much from all the programs
J
Jose
the result was the expected, in fact i'm glad to discover your programming. The volume its perfect and the feelings are awesome
All good. Just start right back where you left off. Just hop right back in where you left off and go from there.
What are the duration of the workouts?
This training program includes deadlift emom workouts with the following duration:
10 min EMOM
12 min EMOM
15 min EMOM
18 min EMOM
30 min EMOM (including warm up and post workout stretching)
40 min EMOM (including warm up and post workout stretching)
If I want to train only 3 times a week, is that okay?
Yup! If you want to do a 3-day split by the emom barbell workouts, be sure to do Mon, Wed and Fri each week.
Is EMOM 1.0 a prerequisite for EMOM 2.0?
No, EMOM 2.0 is not a continuation or an add-on to EMOM 1.0. They BOTH are standalone programs, but EMOM 2.0 has been enhanced with new features and improvements.
I’ve already completed EMOM 1.0. Should I take EMOM 2.0 as well?
Definitely worth taking! EMOM 2.0 has some cool new features and improvements.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
The level of detail, the breakdown of the lifts into their respective parts, video demonstrations and sample sessions to follow all make an amazing eBook. Also timeframes are provided and it is clear how long it should take you to practice and understand these lifts. Definitely recommend!
IT'S Good for learning OLYMPİC Weightlifting as a beginner and advanced athlete
IT'S Good for learning OLYMPİC Weightlifting as a beginner, ı am a newbie,ı want to learn OLY LIFTS but there is so much ınformantion on the net,so all of them is confusing but this program is teachs how to learn oly lifts as a begginer, but there is some minus side of this program, training days are so less, ı wish training days would be more, rather than 3 days at least it would be 4 or 5 days better. I am an advanced athelte but newbie to oly lifts.
It is incredible the benefits of having for a couple of times per week half hour of this program. As an hybrid athlete I love to train strength but since four years I integrated the running (running about 40 minutes in 10k and 1:30 in 21k).Honestly, Athletic Performance and Front Rack mobility programs represent a paradigm shift for my training. Thanks!!
AP program changed my way of training. Activation, plyometrics, power and pure strength are now combined and structured with sense. The program is challenging in particular for introducing Olympic movements. Then you see the benefit, how you fill, the power, and ask yourself how it's possible you have trained for so many years without them.
This program focuses on various overhead as well as core exercises to enable you to have a crisp 3rd pull and lockout. I recommend combining it with a light weightlifting program as weightlifting for functional fitness.
I bought this programm because I do a crossfit and not everything in weightlifting part is explain well. My mobility is really bad, so I decided bought this programm and now, I am in a first part of this programm and I found some really good exercises for each mobility and lifts. Everything has sense and fits perfect from one to other step. I now that my next programm will be from you again.
Very nice and easy, but effective manual for lifters :)
I have purchased several of Torokhtiy's programs. All of which were well done. However, this particular program I was unable to read the instructions due to the poor quality. Thank you for the opportunity to express my opinion.
Hi, Michael! Thanks a lot for your feedback. Sorry to hear there was a problem with the quality of instructions in the program.
Please reach out to us at direct@torokhtiy.com with a screenshot of the issue, so we can fix it and send you a version of the program with proper quality.
I like this program. Its structure is good, and it has just the right amount of volume for a master athlete. After the workouts, I haven’t felt overly fatigued, and I always look forward to the next training session. After training with the program for three weeks, I actually had to jump to the second-to-last week of the program because I was preparing for my first weightlifting meet. The competition went well, and afterward I returned to my normal routine and continued from where I left off.
Most Usefull Athletic Performans Workout of All Areas.
I am a boxer,ı have been looking workout programs for best suites me ı did a lot of resarch,ı deciced to comlex oly lifts , main litfs (bench,squat,dead etc) and plyometrics . But there is a so much exercises list on the net,its hard to find which one is good for taking. Then ı found the Torokithy Athletics Performans, its'a spectacular wokrout program. Thnx to Torokithy. Thank you so much sir.
A bottle for all occasions should be large enough to keep drinks for an entire training day, thermodynamically reversible enough to keep the drink cold for up to 6 hours, solid enough to withstand shock if an accident should happen, a handle to grip, easy to drink from and pretty to look at. All of these criteria are met by Thoroktiy's drinking bottle, and it is the best thing any drinking bottle may be.
Cakal som od tohto programu viac, chýbala mi tam špecifická rozcvička ako pri ostatných programoch.
Hey!
Sorry to hear that - version 1 of this program didn`t include this section yet, this version was released long time ago in 2018 and we started to implement special warmup block later.
<div class="dynamic-checkout__content" id="dynamic-checkout-cart" data-shopify="dynamic-checkout-cart"> <shopify-accelerated-checkout-cart wallet-configs="[{"name":"shop_pay","wallet_params":{"shopId":18060489,"merchantName":"Torokhtiy Weightlifting","personalized":true}},{"name":"amazon_pay","wallet_params":{"checkoutLanguage":"en_US","ledgerCurrency":"USD","placement":"Cart","sandbox":false,"merchantId":"AOIHXY15MESAM","productType":"PayAndShip","design":"C0002"}},{"name":"paypal","wallet_params":{"shopId":18060489,"countryCode":"US","merchantName":"Torokhtiy Weightlifting","phoneRequired":false,"companyRequired":false,"shippingType":"shipping","shopifyPaymentsEnabled":true,"hasManagedSellingPlanState":null,"requiresBillingAgreement":false,"merchantId":"4PLRNAMARWYQN","sdkUrl":"https://www.paypal.com/sdk/js?components=buttons\u0026commit=false\u0026currency=USD\u0026locale=en_US\u0026client-id=AbasDhzlU0HbpiStJiN1KRJ_cNJJ7xYBip7JJoMO0GQpLi8ePNgdbLXkC7_KMeyTg8tnAKW4WKrh9qmf\u0026merchant-id=4PLRNAMARWYQN\u0026intent=authorize"}}]" access-token="3aac887295b7f70c4c519bacb0e2d104" buyer-country="US" buyer-locale="en" buyer-currency="USD" shop-id="18060489" cart-id="948a23ad37d0c99830a8cb28797311a7" enabled-flags="["2d75a54c"]" > <div class="wallet-button-wrapper"> <ul class='wallet-cart-grid wallet-cart-grid--skeleton' role="list" data-shopify-buttoncontainer="true"> <li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li><li data-testid='grid-cell' class='wallet-cart-button-container'><div class='wallet-cart-button wallet-cart-button__skeleton' role='button' disabled aria-hidden='true'> </div></li> </ul> </div> </shopify-accelerated-checkout-cart> <small id="shopify-buyer-consent" class="hidden" aria-hidden="true" data-consent-type="subscription"> One or more of the items in your cart is a recurring or deferred purchase. By continuing, I agree to the <span id="shopify-subscription-policy-button">cancellation policy</span> and authorize you to charge my payment method at the prices, frequency and dates listed on this page until my order is fulfilled or I cancel, if permitted. </small> </div>
Choosing a selection results in a full page refresh.
