Density Training

Written By John Murie

Training density refers to the relationship between total work performed and total time. In density-based workouts, the goal is to complete more work in the same amount of time, or the same amount of work in less time, while maintaining movement quality.

Unlike traditional strength training which often prioritizes longer rest periods and prescribed sets and reps, density training intentionally limits rest. This requires the participant to manage fatigue, pacing, and form under time constraints.

When progressing with density training, several variables can be adjusted, including:

  • Load

  • Volume

  • Time constraints

  • Rest

By manipulating these variables, a coach can target different training adaptations.

Common Density Training Formats:

While density training can take many forms, EMOMs and AMRAPs are the most widely used because they are simple to understand, easy to scale, and effective across a wide range of fitness levels.

Every Minute on the Minute (EMOM)

An EMOM workout requires the participant to complete a prescribed amount of work within a fixed time interval. Any remaining time in that interval is used for rest before the next round begins.

Most commonly, EMOMs use one-minute intervals, but they can also be structured as 2-minute or 3-minute intervals depending on the coach’s desired outcome.

Why EMOMs Work

EMOMs create structured pacing. The participant knows exactly what is required and exactly how much rest they will earn based on how efficiently they complete the work. This allows for appropriate movement and load selection while maintaining form under a time constraint.

AMRAP (As Many Rounds or Reps As Possible)

In an AMRAP workout, participants complete as much work as possible within a set time cap. The participant cycles through the movements, accumulating rounds and reps until time expires. Rest is self-directed and taken as needed.

Why AMRAPs Work

AMRAPs require the participant to find and maintain a sustainable pace. They can be an effective tool for conditioning and improving work capacity.

EMOM: Benefits and Limitations

Pros

  • Encourages consistent pacing

  • Built-in rest supports better technique

  • Useful for strength-focused or skill-based movements

Cons

  • Can feel overly rigid

  • Poor load selection can lead to early fatigue or insufficient stimulus

  • EMOMs work best when movement quality and consistency are the priority.

AMRAP: Pros and Cons

Pros

  • Simple and intuitive format

  • Encourages high effort

  • Effective for conditioning and aerobic capacity

  • Allows natural self-regulation

Cons

  • Technique can degrade under fatigue

  • Competitive environments can lead to excessive effort with reduced effectiveness

  • Less precise for strength development

  • AMRAPs are most effective when conditioning and work capacity are the primary goals.

Who Should Use Density Training?

Density training can be valuable for intermediate lifters, individuals with limited training time, and athletes with specific sports demands. Many sports have repeated bouts of high-intensity effort with short recovery periods. But we see this often in mountain sports such as mountain biking and skiing, where participants must repeatedly produce power, manage fatigue, and maintain technical skill under stress. Density training can be a tool to duplicate those demands and prepare one for the physical demands of their sport. 

Programming Density Training Effectively

To use density training well:

  • Movements must be safe to perform under fatigue

  • Loads should be moderate to challenging

  • Fatigue should be managed by both the programmer and the participant

When overused, density training can lead to stagnation, excessive fatigue, and poor recovery.

Density training is an effective way to build strength, conditioning, and work capacity when used intentionally. EMOMs and AMRAPs offer different benefits and challenges, and neither is inherently better than the other. The key is thoughtful programming, appropriate loading, and a clear understanding of the desired training outcome.


Sources:
https://elitefts.com/blogs/motivation/density-training-for-sport#:~:text=In%20physical%20training%2C%20density%20is,Density%20Training%20Principle%20(EDT).
https://www.rdellatraining.com/the-pros-and-cons-of-density-training

https://www.onepeloton.com/blog/density-training
John Murie
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