5 Reasons Why You Should Be Programmed AMRAPs!
Powerlifting programming is both an art and a science. Coaches are constantly searching for the best methods to build strength, assess progress, and drive adaptations. One of the most versatile tools that I personally love to incorporate is the AMRAP set. AMRAP is short for “As Many Reps As Possible,” AMRAPs challenge lifters to push themselves to their limits, offering a range of benefits when used strategically.
But why should you program them? Let’s dive into the benefits and how AMRAPs can be a game changer in your training.
1. Assess Progress in Real Time
One of the best ways to measure progress without testing a max is through an AMRAP. With a prescribed weight, lifters perform as many reps as they can. By repeating AMRAPs periodically in your program, you can see how much strength and endurance have improved.
AMRAP sets give both the lifter and coach valuable data points, allowing for adjustments in programming without constantly testing one rep maxes, which can be more fatiguing and risky.
For example, if an athlete performs 7 reps on an AMRAP at 80% of their 1RM one cycle, and later hits 10 reps at the same weight, you’ve got clear progress. You’ve effectively increased volume without needing to tweak training percentages or drastically change the program.
2. Build Mental Toughness
AMRAPs aren’t just about physical strength, they test psychological strength too. Pushing beyond the comfort zone and embracing the “suck” is critical for success in powerlifting. AMRAPs teach lifters how to grind, fight through fatigue, and develop the mental resilience required to hit PRs on the platform.
Training isn’t just about strength in the muscles, it’s also about the strength of mind. AMRAPs force lifters to embrace the struggle, building the mental fortitude to push through tough sets and long cycles.
3. Identify Technical Breakdown and Assess Weaknesses
One of the unique advantages of AMRAPs is that they allow coaches and lifters to observe technical breakdowns that occur as fatigue sets in. When a lifter is pushed to their limit, it becomes easier to spot where form starts to fall apart. This is invaluable for identifying specific weaknesses or areas that need improvement.
For example, if a lifter’s hips shoot up during the later reps of a squat AMRAP, it might indicate weak quads or poor bracing. If their bar path becomes erratic in a bench press AMRAP, that could signal issues with shoulder stability or tricep endurance.
By programming AMRAPs and carefully analyzing the form breakdown in the final reps, you gain insight into where to focus accessory work and technical corrections to strengthen the lift as a whole.
4. Great for Autoregulation
Every lifter has good days and bad days. AMRAPs allow for autoregulation because they take how a lifter feels that day into account. If someone’s feeling strong, they can squeeze out more reps. If they’re fatigued, the set will naturally reflect that, preventing overreaching or burnout which again, provides valuable information.
This flexibility can allow lifters to back off or push harder based on how their body is responding to training. I will sometimes program AMRAPs with an RPE cap as well for autoregulation. For example, 1xAMRAP @ 80% to an RPE8. So the set is not taken to total failure, however, it is still being performed as an AMRAP with an autoregulated cap.
5. Motivation Booster
Nothing beats the feeling of hitting a PR, but progress isn’t linear. On the days when a new max is out of reach, AMRAPs offer another way to measure success. Beating the number of reps from your last AMRAP set can provide a mental win, keeping motivation high and driving adherence to the program.
It turns into a mini competition with yourself, and that can be the difference between a lifter going through the motions and truly pushing to the next level.
Conclusion
When programmed correctly, AMRAPs can be a valuable tool for assessing strength, increasing volume, and building both physical and mental resilience. They offer a level of versatility and adaptability that’s hard to beat, especially in powerlifting where the margin for error is slim, and progress can feel slow at times.
Use them wisely, track your progress, and watch the results unfold.
They key takeaway, AMRAPs aren’t just about grinding out reps, they’re a smart, strategic way to maximize gains and break through plateaus. Whether you're looking to assess progress, build toughness, or assess potential weaknesses, AMRAPs can take your programming to the next level.
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