100 Rep Challenges: Two great methods to get them done

100 Rep Challenges

A common goal I hear from people is to be able to do x amount of push-ups, squats, pull-ups. So in this newsletter, I am going to dedicate part of it to explaining two different ways you can improve on increasing the reps up too. And they are by doing ladder reps and EMOMs.

Ladder Reps

This is a common technique I have used in my sessions before for squats (also a really good one for push-ups if you can currently do 10 plus reps). It starts by you doing 1 rep of the exercise, giving yourself a quick breather and then doing two reps, three reps etc. To do 100 reps, you can use the ladder technique to go up to 10 reps and then go back down to 1 rep. Why not just count straight from 1-100 you may ask. Well, if the maximum number of reps you need to do in a set is 10, you are more likely to keep your technique for those 10 reps as opposed to getting fatigued and cheating the reps as you progress straight through.

Here's a video follow along doing 100 reps Squats. At a weight to make it more "fun"

EMOM Method

I find the EMOM method works better for exercises where you will struggle to get 6-10 reps consistently with minimum rest. A prime example is pull-ups. It's a great way to increase your pull-ups and improve pull up endurance. As I talk about in my weekly training blog this week (click HERE for that), I started this year doing 3 reps every minute for 10 minutes for pull-ups once a week. Along with adding two other pull up sessions to my week, the goal is to hit 15 straight at some stage this year. On Saturday. I attempted to do 100 reps in 20 minutes, hitting 5 reps a minute. You can see how I got on with that HERE.

If you can manage more than 6-10 reps, you can still incorporate the EMOM method and even work off starting your reps every 30 seconds to make the session more challenging. I attempt 20 push-ups every 30 seconds in a follow-along YouTube video HERE.