Put simply Metabolic Conditioning is performing specific all body exercises for a designed set of time followed by a specific rest time. The exercises and work to rest ratio is all dependent on the result you want to achieve.
I frequently talk to my clients about getting their body to work for them not against them. There’s 24hrs in a day, you work out for one of them, it’s about doing things to your body in that hour to help you in the next 23hr’s. Metabolic Conditioning done properly is a great way to achieve this. All-body exercises combined with a high intensity training platform raises your metabolism extremely high for few hours after your work out, while also keeping it high for the next 24 hrs. Therefore my metabolism is running naturally higher all the way up to my next work out. Your metabolism raises in this workout because of the combination of big movement all-body exercises in a high intensity format followed by specific rest time.
Metabolic Conditioning on a performance level allows you to tailor a workout specifically for the work load your sport Demands. Basically your body uses energy differently in a hockey shift then it would running a marathon. Thus we must train for each differently. The key to a well-planned Metabolic Conditioning training session is to stay in a specific energy system to improve it. These are your body’s three main energy pathways.
Immediate System / Creatine Phosphate Pathway – less than 10 seconds i.e. 40 meter sprint.
Intermediate System / Glycolic Pathway – 1 to 4 min i.e. hockey shift or a 400m dash.
Long Duration System / Aerobic Pathway – long duration of time i.e. Obstacle Course Race or a marathon.
Work to rest ratio is key to the effectiveness of you Metabolic Conditioning program. For example if I’m training for a sport in the intermediate system I want to use a 1:2 work to rest ratio. 20 seconds work, 40 seconds rest.
Kettle Bell swings 20 seconds, rest 40 seconds
Push-Ups 20 seconds, rest 40 seconds
Box Jumps 20 seconds, rest 40 seconds
Ball Slams 20 seconds, rest 40 seconds Repeat 2 to 3 times.
If training in my long duration System example I want to use a ratio such as 4:1 work to rest.
Row 30 seconds.
Renegade Push-Up 30 seconds.
Sled push 30 seconds.
Burpees 30 second.s
Rest 30 seconds and Repeat 2 to 3 times.
If you feel like kicking your own butt try it for an entire work out. Personally I love using this at the end of a strength workout.