Analysis of Pacing Strategies in AMRAP, EMOM, and FOR TIME Training Models during "Cross" Modalities

Acute effect of three functional fitness training designs with equalized load on inexperienced and experienced athletes

Background

In the realm of functional fitness training (FFT), three common circuits-as many repetitions or round as possible (AMRAP), for time (FT), and every minute on a minute (EMOM)-are prevalent. We aimed to elucidate the immediate impacts on athletes, considering the experience, when performing three workout modalities with matched training loads.

Methods

Twenty-five healthy men and women, with at least three months of experience in FFT, were allocated into the Inexperienced group (IG) and Experienced group (EG). The cut point for allocating participant in each group was set at 24 months. All of them participated in three workouts (AMRAP, FT and EMOM) with three days of rest. A double comparison was performed between level of experience (IG and EG) and among kinds of training in rating of perceived exertion (RPE), lactate concentration (LAC), countermovement jump (CMJ), heart rate (HR) and heart rate variability (HRV) using ANOVA and post-hoc Bonferroni tests.

Results

Sex was initially analyzed but had no influence, leading to combined group analyses. The workout type significantly impacted performance, with AMRAP showing differences between expertise levels (ES = 0.81, p = .044). RPE varied by workout type (F(2,46) = 11.003; p < .001), with EG reporting FT as the most and EMOM as the least demanding. Lactate levels increased across all workouts, with FT showing the highest and EMOM the lowest levels (ES = 1.05, p < .001). CMJ performance declined post-AMRAP and FT in both groups, but not after EMOM. No expertise-level differences were found in HRmean or HRmax, but HRV changes were influenced by workout type (F(2,46) = 7.381; p < .01) and expertise (F(1,23) = 4.657; p = .034), with significant decreases in HRV after AMRAP and FT for IG.

Conclusion

The study demonstrates that FT produced greater LAC and RPE as compared to an AMRAP, whereas EMOM generated less neuromuscular fatigue and Lac, particularly in EG. These results underscore the importance of individualizing workout selection to expertise level to optimize performance. Future research should explore longitudinal adaptation to different workout types across diverse populations.

The Impact of Starting Positions and Breathing Rhythms on Cardiopulmonary Stress and Post-Exercise Oxygen Consumption after High-Intensity Metabolic Training: A Randomized Crossover Prospective Study

Background: The exploration of optimizing cardiopulmonary function and athletic performance through high-intensity metabolic exercises (HIMEs) is paramount in sports science. Despite the acknowledged efficacy of HIMEs in enhancing cardiopulmonary endurance, the high metabolic stress imposed on the cardiopulmonary system, especially for amateurs, necessitates a scaled approach to training. Objective: The aim of this study is to ascertain whether adjustments in the initiation posture and the adoption of an appropriate breathing strategy can effectively mitigate the cardiopulmonary stress induced by HIMEs without compromising training efficacy. Methods: Twenty-two subjects were recruited into this study. The post-exercise heart rate (PHR) and post-exercise oxygen consumption rate (POCR) were collected within 30 min after exercise. A two-way ANOVA, multi-variable Cox regression, and random survival forest machine learning algorithm were used to conduct the statistical analysis. Results: Under free breathing, only the maximum POCR differed significantly between standing and prone positions, with prone positions showing higher stress (mean difference = 3.15, p < 0.001). In contrast, the regulated breathing rhythm enhanced performance outcomes compared to free breathing regardless of the starting position. Specifically, exercises initiated from prone positions under regulated breathing recorded a significantly higher maximum and average PHR than those from standing positions (maximum PHR: mean difference = 13.40, p < 0.001; average PHR: mean difference = 6.45, p < 0.001). The multi-variable Cox regression highlighted the starting position as a critical factor influencing the PHR and breathing rhythm as a significant factor for the POCR, with respective variable importances confirmed by the random survival forest analysis. These results underscore the importance of controlled breathing and starting positions in optimizing HIME outcomes. Conclusions: Regulated breathing in high-intensity exercises enhances performance and physiological functions, emphasizing the importance of breathing rhythm over starting position. Effective training should balance exercise volume and technique to optimize performance and minimize stress, reducing overtraining and injury risks.

Muscular performance analysis in "cross" modalities: comparison between "AMRAP," "EMOM" and "RFT" configurations

Introduction: In recent years, a surge of interest in high-intensity training methods, associated with "cross" modalities has emerged as a promising approach for improving performance and overall health. Therefore, the main aim of this study was to compare the acute effects on heart rate, mean propulsive velocity and intra and inter-set velocity loss in "Cross" modalities. Materials and methods: Twelve athletes, 10 men's and 2 women's (age: 31.5 ± 6.74 years; height: 174.17 ± 6.05 cm; weight: 75.34 ± 7.16 kg) with at least 1 year of experience in "cross" training. The participants performed three different "cross" modalities, Rounds for Time (RFT), Every Minute on the Minute (EMOM) and As Many Rounds As Possible (AMRAP) across three separate days. In each modality participants carried out 10 repetitions of squat, pull-ups, and shoulder press with difference rates of work-rest. Mean propulsive velocity (MPV) and heart rate (HR) were recorded and analysed for each athlete. Repeated measures one-way ANOVA and repeated measures two-way ANOVA were performed to analyse the differences between modalities and subjects. Besides, a Bonferroni post hoc analysis was carried out to assess the differences between modalities in each subject. Results: Significant differences in MPV were observed among the modalities. The comparisons between RFT and AMRAP, as well as EMOM and AMRAP, revealed lower MPV in the AMRAP modality (p < 0.01). RFT exhibited the greatest intra-set velocity loss, while EMOM showed the least, with significant distinctions (p < 0.01) between them. Furthermore, significant differences in the HR results were noted among all modalities (p < 0.05). Conclusion: Findings consistently identify the AMRAP modality as having the lowest MPV values due to its prolonged duration, promoting self-regulated tempo for optimal performance and technique, while the RFT modality exhibits higher fatigue and intra-set MPV losses. These insights into propulsive velocity, intensity, fatigue, and pacing across various "Cross" modalities provide valuable guidance for athletes and trainers seeking to enhance their exercise programs.