Maximize Your Strength With The AMRAP Method
Why I LOVE The AMRAP Method For Powerlifting
Over the past couple of years Ive gotten really into implementing As Many Reps As Possible (AMRAP) sets in my powerlifting programs.
We have seen some crazy results utilizing this method in terms of work capacity and the ultimate carryover they have to our 1 rep maxes.
Some client examples👇
Levi deadlifted 500x6
Peter high bar squatted 335x15
David went from 160x8 on bench press>190x6 in a little over a month
Tristan deadlifted 405x10
Heres some of the benefits and how to implement the AMRAP Method
How to Implement:
Most commonly, I like to program AMRAPs at the end of working sets.
Typically we will take either the same % we used for the working sets or occasionally lower and perform one ALL OUT set of As Many Reps As Possible.
Some examples:
3x2 at 80%- on set 4 perform as many reps as possible
4x3- 78%- on set 5 perform as many reps as possible
Work up to top set of 1, then perform an AMRAP set at 70%
Benefits:
-Work capacity builder + increased rep endurance
-Easy way to accumulate a ton of volume in a short period of time (Example: 405 for 10 reps is 4050 total lbs of volume in a single set! 🤯)
-The Rep PRs you will see each session build insane confidence
-They’re HARD. AMRAP sets take you to some challenging places mentally. You will have to take them one rep at a time and its on you to be mentally tough enough to not quit the set prematurely. These can make the heavy 1 rep sets seem easy by comparison!
So, if youre looking to challenge yourself, drive your work capacity and strength through the roof and set some PRs, give AMRAPs a try in your next training block!
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