MetCon Workouts – Combining Strength, Stamina and Cardio

What is a “MetCon” workout?

It’s a term that’s used a lot in the fitness industry these days, but what does it actually mean, and why would you want to do them?

MetCon is short for a “Metabolic Conditioning”.

Metabolic Conditioning training involves developing your body’s ability to effectively and efficiently perform a range of physical activities by recruiting from different energy systems.

MetCon workouts are the CrossFit-inspired method of training multiple energy systems that is both highly effective, and highly efficient.

The Three Metabolic Pathways

There are three metabolic energy systems that become active depending on whether the task is short, medium or longer in duration. These three systems are:

1. The Phosphagenic System (ATP-PC)

This is about strength and power. It is for short but hard activities lasting no more than 30 seconds.

2. The Glycolytic (Lactic) System

This is about stamina. It is used to repetitively perform a moderate intensity activity lasting between 30 seconds and up to 2 minutes.

3. The Oxidative System 

This is for longer durations, beyond 2 minutes. I think of this as the “cardio” system.

Metabolic Conditioning is about training the body to utilise all three of these metabolic systems. The three systems can be trained in isolation or in combination.

Graph representing duration and overlap of three metabolic systgems.

The Phosphagenic and Glycolytic systems are both anaerobic - meaning that they operate without oxygen to produce energy. The Oxidative system is aerobic meaning that oxygen is required to keep producing the energy.

Most people tend to have one or two preferred systems that they exercise, neglecting the other(s). The goal of comprehensive metabolic conditioning is to address and train all three.

Three Metabolic Training Models

There are three typical models that people use to hit all three metabolic pathways in training:

1.        The Designated Day Model

The old model was that people would typically train one metabolic system per session, so if they are diligent in training all three systems it might look like:

·        Day 1: Strength Training Session: eg: weight and strength training

·        Day 2: Stamina Session: eg: circuit/interval training

·        Day 3: Cardio Training: eg: running, rowing, swimming

This would require 3 sessions to train all 3 systems so it required quite a commitment of time!

2.        The Combined Session Model

The typical more modern strength and conditioning model would incorporate two or three energy systems into a training session, but likely keep them separate and distinct:  An example in a single gym session might be:

• Strength: 7 sets of 3 Deadlifts with 3 minutes rest between sets

• Stamina: 5 sets of 20 push-ups, starting each set E2MOM

• Cardio: 3 rounds of 800m run, resting 3 mins between rounds.

This would be a good workout in its own right, and is a model I sometimes use with my clients. A session like this would typically take an hour to complete.

3.        CrossFit  Style “MetCons”

in the mid 00's CrossFit revolutionised Metabolic Conditioning by incorporating all 3 elements into combination workouts, nowadays called “MetCons”.

Using the elements above, an example might be:

5 Rounds of:

• 3 Deadlifts

• 20 Push-ups

• 400m Run

This would involve recruitment from all 3 of the metabolic systems because:

A.       It contains a strength element lasting less than 30 seconds (the deadlifts)

B.       It contains elements that take 30 to 120 seconds (the push-ups and 400m runs)

C.      It’s will require cardio fitness because its total duration is over 2 minutes.

It will also be far more time-efficient. I would expect the above MetCon to be completed in less than 24 minutes by a good athlete.

Summary

As both an exerciser and a personal trainer I have and still do use all 3 methods methods regularly in my own sessions and my clients’.

But for time efficiency I find that doing a workout that is 75% Strength based, and 25% MetCon workout gives the most benefits for me and my clients. It means you can get a lot done in just an hour.

I use isolated conditioning to target fundamental movements and exercises (see my 8 Functional Fitness Movements post), and I use combined MetCons to train more general fitness.

The MetCon workouts I incorporate into gym sessions typically last anywhere between 5 and 20 minutes, allowing time to also work on strength, mobility and movement technique beforehand or afterwards.

And those 5 to 20 minutes of metabolic conditioning have been proven to have surprising cardiovascular and endurance benefits that carry over into even longer duration activities (from playing a round or two of golf, to marathon running!).

Metabolic Conditioning is the key to improving fitness performance. Whether your goal is to get stronger, improve stamina, run faster or go for longer, then metabolic conditioning training will help you see improvements.

It’s like strength-training for your cardio.

MetCon workouts are a highly effective and efficient method of training to improve strength, stamina and general fitness.

If you would like access to follow my MetCon training programme, you can subscribe for £10 a month. It provides two MetCon workouts per week, designed for members of JD Gym Rugby but easily do-able in most well-equipped gyms.

To sign up please click here.

For more info about Metabolic Conditioning, you can find the classic CrossFit Journal Article below:

Metabolic Conditioning