METABOLIC CONDITIONING WORKOUTS: 6 WEEK PROGRESSION
A 6 Week Metabolic Conditioning Workout Progression
Metabolic conditioning, or metcon for short, is often associated with intense workouts that leave participants completely metabolically exhausted and physically fatigued.
However, to safely perform metabolic conditioning it must be progressed over time. Going straight into max-effort environments without a proper build in conditioning and skillsets will ultimately lead to burnout for any individual. Metabolic conditioning needs to be strategically implemented to allow a client to learn and adapt through the experiences of their training.
Teaching clients to manage their metcon pacing to create sustainable and repeatable efforts can be challenging for any coach. Despite the challenge, developing this self-awareness in clients is incredibly vital in developing maximum physical expression.
The biggest limitations for clients are:
Knowing how to extend their energy reserves to fight off fatigue in different environments
Muscle endurance fatigue – the point at which muscle contraction abilities begin to diminish
Lack of exposure and volume accumulation in advanced skill sets
To overcome these challenges, we teach coaches multiple ways they can program to develop their client’s pacing abilities. For this article, we will focus on a 6-week metabolic conditioning progression.
PROGRESSING METCONS WITH TIME-DEPENDENT TRAINING
What is time-dependent training?
Time-dependent training is when a task(s) is performed for a certain period.
First, start with easier contractions and longer time domains at a slower tempo. Over time, work towards tougher contractions and shorter time domains at a faster cycle rate.
Example Progression:
Week 1: 20 minute clock – easy contractions + slower tempo
Week 2: 12 minute clock x 2 sets – easy contractions + slower tempo
Week 3: 9 minute x 2 sets – moderate contractions + moderate tempo
Week 4: 6 minute clock x 3 sets – moderate contractions + moderate tempo
Week 5: 3 minute clock x 4 sets – tough contractions + faster tempo
Week 6: 6 minute clock x 3 sets – tough contractions + faster tempo
You must know what exercises a client can perform efficiently for metcon progressions to be effective. A client should be in constant motion for the entire time frame prescribed while staying under their muscle endurance threshold.
Establishing contractions and exercise selection will be dictated based upon your initial assessment. An assessment will give you a starting point for working with a client, showing you what areas to prioritize and what is within their current capabilities.
The example metcons below are generic and the exercises selected are in place for you to understand the progression in contractions and complexity.
Week 1: Easy Contractions + Slower Tempo
20 Minute Clock @ 70% sustained effort
20 Alternating Step-Ups
10 Calorie Row
10 Hand Release Push-Ups
Coach’s Notes:
Ensure you move at a pace without taking any extended breaks
Focus on breathing and rhythm for each movement
Report times of each round
What was your RPE for this session?
Take the first metcon example above as a starting point. If a client can complete this at a sustained pace, it means they are making that specific workout aerobic.
To do this, measure their intraset repeatability, that is, the time it takes to complete each round within the workout. The results will reveal if the work completed challenged the aerobic system while staying under the muscle endurance threshold.
You must also communicate with the client to gain insight into their experience during the training session. An effective tool is using a scale of measurement of rated perceived exertion (RPE).
How did you feel on the final round of work on a scale from 1 to 10?
(1 being very easy and 10 being max effort )
This method of measuring intensity is important to consider as the client’s program is progressed. Staying in a moderate range of 5-8 is optimal for aerobic work.
Week 2: Easy Contractions + Slower Tempo
12 Minute Clock @ 75% sustained effort
5 Push-Ups
30 Meter Farmer Carry @33% of body weight in each hand
40 Single Unders
Rest 6 Minutes
x 2 Sets
Move at an unbroken pace
Focus on breathing and rhythm for each movement
Maintain the same rounds for both sets
What was your RPE for this session?
Intent needs to be slightly faster than the last week
Week 3: Moderate Contractions + Moderate Tempo
9 Minute Clock @ 80% sustained effort
6 Burpees
9 Russian Kettlebell Swings – loads you can complete in unbroken sets
12 Wall Balls – loads you can complete in unbroken sets
Rest 4 Minutes
x 2 Sets
Coach’s Notes:
Ensure you move at a pace without taking any extended breaks
Focus on breathing and rhythm for each movement
Keep each round within 5 seconds of your first round
What was your RPE for this session?
Intent needs to be slightly faster than the last week
Weeks 2 and 3 incorporate exercises that require more exertion due to the loaded movements and increase in overall pace.
Week 4: Tough Contractions + Faster Tempo
6 Minute Clock @ 85% sustained effort
6 Clapping Push-Ups
8 Cleans @50% of 1RM
10 Cal Assault Bike
Rest 3 Minutes
x 3 Sets
Coach’s Notes:
Ensure you move at a pace without taking any extended breaks
Focus on breathing and rhythm for each movement
Partition cleans in manageable sets
What was your RPE for this session?
Intent needs to be slightly faster than the last week
Week 5: Tough Contractions + Faster Tempo
6 Minute Clock @ 85% sustained effort
9 Deadlifts @ 50% of 1RM
6 Bar Facing Burpees
9 Box Jump Step Downs
Rest 3 Minutes
x 3 Sets
Coach’s Notes:
Ensure you move at a pace without taking any extended breaks
Focus on breathing and rhythm for each movement
Partition deadlifts in manageable sets
What was your RPE for this session?
Intent needs to be slightly faster than the last week
Week 6: Tough Contractions + Faster Tempo
3 Minute Clock @ 85% sustained effort
6 Thrusters @ 50% of 1RM
6 Toes to Bar
6 Kipping Handstand Push-Ups
Rest 90 Seconds
x 3 Sets
Coach’s Notes:
Ensure you move at a pace without taking any extended breaks
Focus on breathing and rhythm for each movement
Partition movements in manageable sets
What was your RPE for this session?
Intent needs to be slightly faster than the last week
Weeks 4 through 6 require higher skill, intent, and overall force production to complete. The rate of speed at which a client will need to move has also increased, creating a higher intensity environment. This will require a client to execute repeatable rounds as fatigue begins to rise.
Using a progression scheme for your metcon prescriptions will keep your client in an environment to work, adapt, and progress.
Patience is key. Some clients may need to stay with easy contractions and slower tempo for multiple weeks at a time, while others will adapt quickly and can take on new challenges at a faster rate.
In time a client will build enough contraction volume and experiences to have the ability to navigate through any conditions based on their capabilities.
FREE 50-MINUTE METCON COURSE
Learning to progress metabolic conditioning is a valuable tool for every coach, and the best workouts, exercises, and training tools to teach this need to be individualized. If you want to learn more about building great metabolic conditioning programs, create a free account on our streaming platform, LearnRx and take the course, Metabolic Conditioning: Principles and Progressions!
