Metabolic Conditioning: Principles and Progressions in Strength Training

Introduction

In the realm of strength training, most coaches and clients alike comprehend the significance of structured and systematic progression. This approach, often utilizing percentages, facilitates the gradual development of strength over time. However, when it comes to metabolic conditioning, a stark contrast emerges. Instead of a well - ordered approach, it often devolves into a chaotic expanse of random, high - intensity endeavors. These efforts are filled with an array of modalities that happen to be popular during a particular week.

For instance, with the recent surge in popularity of wall walks following their appearance in the CrossFit Open 20.1, they have now joined the ranks of trendy movements. While many athletes and coaches may be enticed by the unregulated, "wild - west - style" of metabolic conditioning training, it is not the optimal choice for the majority. According to veteran Opex coach Georgia Smith, this approach is far from ideal for long - term health and fitness. She states, "Initiating such training prematurely, without establishing a proper foundational support, can lead to adverse consequences. This may ultimately harm an individual's long - term health, vitality, and their progress in metabolic conditioning."

Principles of Metabolic Conditioning

To ensure the sustainability of metabolic conditioning, Smith has put forth four fundamental principles that should be adhered to when designing programs for individual clients.

Principle 1: Repeatability

"Every activity assigned to a client must be repeatable," Smith elaborates. Consider the following examples:

• If a client engages in a five - minute conditioning segment followed by a five - minute rest, they should be able to replicate this segment and achieve consistent results.

• Similarly, for a 30 - minute AMRAP (As Many Rounds As Possible), the client should master the art of pacing over the 30 - minute duration. This means maintaining a uniform pace throughout the session, rather than starting too vigorously and then exhausting quickly.

Principle 2: Slow to Fast

When formulating programs for novice clients, Smith underscores the importance of commencing with slower - paced efforts. As clients gain experience and proficiency, the training can gradually transition to faster - paced actions.

Principle 3: Long to Short

As clients become more experienced and physically fit, metabolic conditioning should progress from longer (and slower) efforts to shorter (and more intense) ones. This progression allows for a more effective and sustainable improvement in metabolic capacity.

Principle 4: Simple to Complex

For inexperienced clients, Smith emphasizes the need to keep the movements in metabolic conditioning as straightforward as possible. Activities like biking and rowing are more suitable than complex movements such as thrusters and cleans. Introducing overly complex movements too early can result in poor movement patterns, and often, the intended objective of the workout may be compromised. For example, a thruster movement may end up emphasizing muscular endurance rather than the intended aerobic conditioning.

Progressions - The Four Cs

1. Cyclical

Smith advocates for introducing metabolic conditioning to novice clients through cyclical training sessions. For example, incorporating a 90 - second rest interval between sets. The aim here is to assist clients in learning how to pace these low - skill, low - impact, non - dynamic intervals. The goal is to maintain a consistent speed throughout each interval or the entire training segment. In this manner, clients can begin to build a more robust aerobic system while simultaneously learning to pace their workouts according to their fitness level.

2. Circuit

Once clients have developed their aerobic capacity and have a good understanding of pacing, circuit workouts can be introduced. These can take the form of AMRAP - style workouts or timed workouts, where clients repeat multiple rounds of various modalities. However, it is crucial to include movements in which the client has the technical proficiency to integrate into a metabolic conditioning routine. For example, if a client's form deteriorates after 20 wall balls, it is ill - advised to include an AMRAP that requires them to perform 30 wall balls multiple times. Similar to cyclical training, circuit training should be repeatable and sustainable in terms of the client's pacing. If the first round takes one minute and the third round takes four minutes, the client may not be ready for this type of training.

3. Chipper

Chipper - style workouts involve performing a sequence of exercises one after another. For instance, this type of workout can be more challenging for clients to learn how to pace, as inexperienced athletes may struggle to determine how to distribute the repetitions. As a coach, it is essential to avoid having clients reach muscular failure on a particular movement. This is why it is advisable to introduce them to circuit - style workouts first.

4. Constant Variance

An example of a constant variance workout could be to complete a chipper - style workout, rest, and then repeat it twice more, each time with the exercises in a different order. These workouts are particularly demanding for less experienced athletes, as they may find it difficult to determine how to pace themselves. Therefore, Smith recommends constant variance workouts only for advanced - level athletes who have dedicated significant time to progressing through cyclical, circuit, and chipper - style workouts. Smith further notes that only athletes competing in fitness sports need to master constant variance - style workouts, suggesting that the average individual may never need to reach this level of training.

Final Consideration

Smith offers a final tip: For all four types of workouts - cyclical, circuit, chipper, and constant variance - it is essential to consider the four key principles (Repeatable, slow to fast, long to short, and simple to complex) when making program design decisions. This ensures that the training remains effective, sustainable, and tailored to the client's capabilities and long - term goals.