A Fresh Take on METCON Workouts

If personal trainers find their regular clients growing bored with traditional resistance training and aerobic/HIIT programs, try introducing a cycle of METCON workouts. In this article, we will delve into what makes metabolic training so successful, including exploring the different energy pathways the body utilizes to optimize these routines.

An Overview of METCON

METCON, short for metabolic conditioning, differs greatly from traditional weightlifting and aerobic exercise in that it involves challenging and at times fast-paced interval training. By easing away from long, tedious sessions on a treadmill, athletes discover renewed interest, vigor, fun, and variety. The ultimate goal of metabolic conditioning lies in training the body to achieve a greater efficiency at burning calories.

Perhaps the biggest asset of METCON training plays out in its ability to bring about a significant uptick in metabolism. A typical cardiovascular workout, while beneficial for one’s lungs and heart, does not burn much in the way of adipose tissue. METCON workouts may not burn much during the time spent in the gym; however, the elevation of metabolism lasts for hours or sometimes days following the training session. Knowing this tremendous payoff in advance of the workout helps many individuals push through the intensity.

In terms of accruing lean muscle mass, any workout that requires the athlete to push his body to its limits will almost always facilitate the addition of lean muscle tissue when paired with proper nutrition and appropriate rest. Many serious bodybuilders fear losing their hard-earned muscle tissue as they “lean out” before a competition, a definite risk of extended periods of low-intensity aerobic workouts.  With a METCON workout, one can preserve muscle while simultaneously increasing metabolism.

Basic Elements of a METCON Workout

Customizing a METCON workout to a client’s preferences and skill level makes it very appealing. So many variables exist upon which to build a workout, and combinations of bodyweight moves, equipment, and pacing mean one can consistently evolve and grow with METCON.

Here we present a list of some of the more common and basic elements of a typical METCON training session:

1. Resistance training ~ Circuit-style conditioning utilizes equipment such as barbells, dumbbells, kettlebells, and medicine balls, among others. By training for strength or power, one can add lean muscle mass in a relatively short amount of time.
2. Cardiovascular conditioning ~ A typical METCON workout may include running, sprinting, biking, shuttle runs, swimming, rowers, and step machines; engaging in both short-burst interval styles and steady-state conditioning works to elevate the metabolism.
3. Hybrid conditioning ~ Switching between cardiovascular exercises and strength training moves challenges the body while making sure the athlete never gets bored. In addition, the variations make this workout style extremely customizable.
4. Making use of bodyweight ~ the acts of lifting one’s body, pulling/pushing off the floor, up to the ceiling, or over a bar require a tremendous amount of strength and power. Pull-ups, chin-ups, TRX rows, bench dips, push-ups, and crunches/planks figure prominently in these workouts.
5. Peripheral heart action training (PHA) ~ This term refers to the movement of blood to and from peripheral limbs, alternating upper and lower body exercises repeatedly in an effort to force the heart to work at a higher intensity.
6. Training for speed ~ Many METCON programs follow the design of exercises performed for time. Speed becomes the factor of concern; however, maintaining proper form and technique tops the priority list to ensure injury-free success.
7. Training for completion ~ Some athletes prefer to challenge themselves to complete a specific number of reps per exercise, for a designated number of rounds. Progress comes when the athlete needs fewer rest breaks between exercises and/or can increase the weight utilized in an exercise.

The Body’s 3 Energy Systems

Metabolic conditioning provides a dynamic workout that taps into all three of the body’s metabolic systems. According to Peloton instructor Ben Alldis, “METCONs often involve a combination of strength training, cardiovascular exercises, and high-intensity intervals in a structured and systematic way to enhance overall metabolic efficiency. The focus is not only on cardiovascular fitness, but also on building strength, endurance, and improving the body’s ability to utilize energy efficiently.”

The human body relies on 3 unique systems to store energy as well as release it: the phosphagen system, the glycolytic pathway, and the oxidative pathway. “Metabolic conditioning workouts often alternate different exercises or groups of exercises to work between high and moderate intensities and work the aerobic and anaerobic energy systems,” says Alex Rothstein, exercise physiologist and program coordinator of Exercise Science at the New York Institute of Technology. Rothstein adds, “All three systems are always working, but the percentages of energy that come from each vary depending on our body’s needs.”

We can break down which energy system functions during which aspect of a METCON training session ~

• Phosphagen system: Used during short bursts of speed/power
• Glycolytic system: Used during exercise lasting anywhere from 15 seconds to 3 minutes, typically for speed
• Oxidative system: Used during exercise performed at lower intensity and for a longer duration, such as an aerobics class; it kicks in after the other two energy systems fatigue.

It helps to clarify these systems in terms of the type of METCON workout one chooses, often based on time, ability, and goals.

1. Less exercise, more rest: Exercises with a work-to-rest ratio of, for example, sprinting for 10 seconds followed by a 2-minute rest, will activate the phosphagen system. This anaerobic system makes use of creatine phosphate to produce energy in the form of adenosine triphosphate (ATP). The phosphagen system responds quickly and works well for short bursts of high energy, but requires more recovery time. A typical exercise-to-rest ratio can vary from 1:12 to 1:20.
2. Medium exercise, medium rest: Exercises such as weightlifting or strength training for 60 seconds followed by a 5-minute rest period will make use of the glycolytic system, which requires the presence of adequate glucose or carbs to produce ATP. The glycolytic system kicks in after about 10 seconds’ worth of work in the phosphagen system; this pathway has longer “staying power” before requiring a rest period. Exercises that train the glycolytic system often have ratios of 1:3 or 1:5.
3. More exercise, less rest: Longer-duration cardio exercises such as running need to utilize the body’s oxidative system, an aerobic system that uses carbs, fat, and oxygen to produce ATP. Here we find the highest endurance of the three energy systems, and it takes over when the activity requires a long-distance effort. Such exercises have ratios of 1:2, 1:1, or 2:1.

Pros and Cons of a METCON Workout

Any well-designed and properly supervised METCON workout can offer an athlete a multitude of benefits ~

• Mental resilience, determination, and fortitude
• Uptick in excess post-exercise oxygen consumption (EPOC), also known as the afterburn
• Improved cardiovascular health
• Increased strength and endurance
• Boost in metabolic rate/calorie burning efficiency

However, metabolic conditioning can likewise present a few drawbacks ~

• Too vague: easily confused with HIIT, not knowing exactly which energy system to target, etc.
• Not an isolated exercise routine: most personal trainers suggest engaging in METCON workouts as an adjunct to more traditional modes of exercise, which proves difficult for athletes not working with a fitness professional.
• Perfect form: the inclusion of quick movements and speed-based reps found in METCON workouts still requires excellent form in order for the client to benefit completely from the exercises while also side-stepping injury. The requisite speed and intensity may also cause a flare-up of a pre-existing condition.

Metabolic Conditioning vs. HIIT

While both HIIT workouts and METCON training will offer a challenge to the cardiovascular system, the two styles do differ. HIIT alternates between high-intensity bursts and periods of rest, but METCON offers an approach that can address many aspects of metabolism and strength. The fundamentals of HIIT require the athlete to push their body maximally during short interval bursts, followed by a recovery period. METCON, on the other hand, incorporates every training protocol, thereby improving all of the body’s energy systems and metabolic pathways.

Favorite METCON Exercises

While one has unlimited variety available in terms of program design, the following exercises figure prominently in a majority of METCON protocols ~

• Jump squats
• Push-ups
• Alternating reverse lunges
• Sprinting in place
• Dumbbell thrusters
• Walking lunges
• Goblet squats
• Lateral lunges
• Burpees

Most trainers guide their beginning clients towards adherence to the basics in terms of exercise choices. Beginning with bodyweight-only moves enables one to learn to pace himself as he adjusts to this style of training. After mastering the basics, a trainer can seamlessly progress to either more advanced bodyweight-only movements or begin to include exercises that utilize weights.

As the client gains experience and confidence, the trainer can expand the repertoire of exercises, thereby providing a continuous challenge so that the client always makes progress. As mentioned above, focus of both trainer and client must center on proper form and technique, rather than on speed or accomplishing as many reps as possible with a time constraint.

Program Design

Any discussion on METCON training would not feel complete without the inclusion of some sample programs. Owing to the variability of this training style, the personal trainer can consider asking the following questions of his client, to serve as a starting point ~

1. What specific fitness goals do you have?
2. Would you like to target a specific energy system?
3. How much time would you like to spend executing each routine?
4. Do you have a preference for repeating tried-and-true comfortable motions or including a range of options?

After clearly defining the client’s goals and preferences, we offer a few sample designs that personal trainers may wish to use as templates.

1. AMRAP (as many rounds as possible) in 12 minutes:

• 10 burpees
• 3 kettlebell swings (choose a moderate weight, or use a heavy object you can safely grip)
• 10 side-to-side jumps
• 10 box jumps or step-ups (using a plyo box or sturdy bench)

Perform all exercises back-to-back without rest. After completing one circuit, rest as little as possible (30-60 seconds) and begin again. Set a goal of completing as many rounds as possible within the 12-minute time frame (again, making sure form remains ideal).

2. Bodyweight EMOM (every minute on the minute) in 9 minutes:

• 8 jump squats
• 8 pull-ups
• 8 pushups
• 8 bicycle crunches
• 8 jumping lunges
• 8 burpees
• 8 hanging knee-raises
• 8 Russian twists
• 8 lunges

Before starting, set a one-minute timer. At the start of the minute, begin doing one of the exercises above. If it takes 35 seconds to complete, then rest for 25 seconds (the remainder of the minute). After the timer goes off, repeat the process with the second exercise, and on down the line in a similar fashion.

3. AMRAP/EMOM with weights in 12 minutes:

• 400-meter run
• 10 knee-highs
• 3 bench presses
• 20 jumping jacks
• 3 deadlifts
• 30 mountain climbers
• 3 squats
• 10 knee-highs
• 3 shoulder presses
• 20 jumping jacks
• 3 pull-ups
• 30 mountain climbers

Using either the AMRAP/EMOM format, perform each of the above exercises, modifying the workout to the client’s fitness level and abilities. Here, you have the option of swapping out specific movements if the client wishes to target either his upper body or lower body. Trainers can also substitute exercises that make use of other equipment in the gym, such as kettlebells, medicine balls, or dumbbells.

Among the many important points to remember when engaging in a METCON workout, a personal trainer must help their client pace themselves; the goal of completing the workout must mesh with challenging oneself while also maintaining good form. Before starting any program, walk through the moves with the client so that he may familiarize himself with form, technique, range of motion, injury prevention, and transitioning smoothly from one move to the next.

Encourage the client to have patience and reassure him that his pace will pick up little by little with each workout. Increasing the pace, weight or complexity too soon will only serve to invite injury. Once the program feels comfortable and familiar, up the ante and watch the client’s fitness level and confidence hit an all-time personal best.

References

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0198324

https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP086844

https://www.nature.com/articles/s42255-020-0251-4

https://health.clevelandclinic.org/metabolic-pathways-metabolic-conditioning

https://www.webmd.com/fitness-exercise/what-is-metabolic-conditioning

https://www.veri.co/learn/metabolic-conditioning

https://www.masterclass.com/articles/metabolic-conditioning-workout-guide

https://www.onepeloton.com/blog/metabolic-conditioning

https://www.muscleandstrength.com/articles/metabolic-conditioning-workouts-leaner-physique