Metabolic Conditioning Guidelines

INTRODUCTION

Now that we've established the benefits of Metabolic Conditioning, let's talk guidelines.

First and foremost, as stated in my earlier post, this style of training is not for the faint of heart! All metabolic pathways used during exercise are pushed to the limit. A foundation must be in place prior to introducing metabolic conditioning into your regular routine. Proper resistance training form, solid cardiovascular fitness, and muscular adaptation are a must before starting.

While metabolic conditioning is usually geared towards the more advanced exerciser, intensity can be modified based on your experience level since workouts are always self-paced. For the novice however, I recommend at least 12 weeks of aerobic base conditioning, muscular endurance training, and mastering of technique before introducing this method.

TRAINING PARAMETERS

I always emphasize a lower training load because of the repetitive stress, high intensity, and overall fatigue that is experienced during this workout. When the body is in a fatigued state, form is more likely to be compromised with heavier loads, which increases risk of injury. That being said, barbell/dumbbell exercises should be done at 40-60% of your 1 rep max. If you don't know your 1 rep max, you can use a calculator or take 75% of what you use at 10 reps. Barbell/Dumbbell exercises should be kept between 15-25 reps in a metabolic workout.

Generally I use the same 15-25 rep range for exercises that are explosive or focus on power (i.e. MB Slams, Box Jumps). While some of these exercises may only use body weight, the key differences are higher impact and increased training velocities, which translates into more load on the muscles and joints. Usually only medicine ball exercises require the use of external weight. I recommend keeping it conservative, around 5-10% of your body weight is more than plenty.

The only exception I use to the 15-25 rep range is with traditional body weight exercises. In most cases, reps can be increased since there is no external load and impact is low. So reps for pushups, modified pullups, lunges, single leg squats can be as high as 50 per exercise. Your individual fitness level is the best determining factor.

Frequency for metabolic conditioning can vary between 1-3 times/week depending on your goals. Keep in mind that other areas like cardiovascular endurance, strength training, core conditioning, and flexibility still need to be implemented throughout the week for a well-rounded program. In other words, don't over do it!

Between 4-10 exercises performed at 1-3 rounds/workout is a good standard. Make sure to focus on a mix of compound total body movements (i.e. Squatting, pushing, pulling, etc.) Workout time should fall between 20-30 minutes after a 10-15 warm up. Remember intensity is near or at anaerobic threshold for the duration! Anything beyond is overkill and again will increase your risk of injury!

There you have it! While I base most of these guidelines on physiology, common sense and experience play the biggest role. Your body will always give you the best feedback! If you are lifting too heavy or your pace is too high, it should be loud and clear!

Bottom line, check your ego at the door and respect your body...you'll live and lift much longer :)



Sample Format

General Warm up

• 1000 Meter Row or 5 minute jog

Specific Warm up

• Opposite Arm/Leg Reach (Birddog) x 20 reps
• Alternating lunge with rotation x 20 reps
• Overhead squats w/dowel rod x 20 reps
• MB Swings x 20 reps @ 5% Body Weight
• MB Rotations x 20 reps @ 5% Body Weight
• Pushups w/Rotation x 20 Reps
• Modified pull ups x 20 reps

Workout - 3 Rounds for Time

• Barbell lunges @40% 1 rep max x 25-20-15/leg
• MB Slams @ 10% of Body Weight x 25-20-15
• Barbell Squat Press @ 40% 1 rep max x 25-20-15
• Box Jumps x 25-20-15
• Wide Grip Pullups x 25-20-15

Cooldown

• 5 minutes of light cardio followed by 10 minutes of stretching.