Metabolic Conditioning: The Key to Better Performance
If you're looking to get lean and boost endurance, metabolic conditioning circuits better be in your workout routines.
Note: Exercises are provided as examples. They aren’t set in stone. Interchange them as you like. However, the work:rest ratios are important.
WORKOUT ONE
Goal: Improve power
Focus: Immediate system
Work to rest ratio: 1:10
Example:
Box Jumps 10 seconds
Rest 1.5-2 minutes
Plyometric Push-ups 10 seconds
Rest 1.5-2 minutes
Broad Jumps 10 seconds
Rest 1.5-2 minutes
Repeat 4x
WORKOUT TWO
Goal: Improve sports performance
Focus: Intermediate system
Work to rest ratio: 1:2
Example:
Kettlebell swings 20 seconds
Rest 40 seconds
Kettlebell cleans 20 seconds
Rest 40 seconds
Kettlebell snatches 20 seconds
Rest 40 seconds
Kettlebell push-presses 20 seconds
Rest 40 seconds
Repeat 2x
WORKOUT THREE
Goal: Improve endurance performance
Focus: Long-Duration system
Work to rest ratio: 4:1
Example:
Kettlebell swings 30 seconds
Kettlebell cleans 30 seconds
Kettlebell snatches 30 seconds
Kettlebell push-presses 30 seconds
Rest 30 seconds
Repeat 3x
WORKOUT FOUR
Goal: Get lean (combination of both short- and long-duration)
Work to rest ratio: 1:2 and 3:1 (perform each once a week)
Example 1:2:
Burpees 30 seconds
Rest 60 seconds
Jumping squats 30 seconds
Rest 60 seconds
Pull-ups 30 seconds
Rest 60 seconds
Mountain climbers 30 seconds
Rest 60 seconds
Repeat 2x
WORKOUT FIVE
Example 3:1:
Squat to press 30 seconds
Rest 10 seconds
Pull-up 30 seconds
Rest 10 seconds
Jumping lunges 30 seconds
Rest 10 seconds
Renegade rows 30 seconds
Rest 10 seconds
Rest 1 minute then repeat 2x
