MetCon

MetCon, short for metabolic conditioning, refers to challenging interval-style training sessions. These sessions can include circuits, complexes, and timed groups of exercises using bodyweight moves, as well as equipment like kettlebells and medicine balls. MetCon uses various techniques to be effective, making workouts fun, interesting, and unpredictable to evoke a neuroendocrine response in the body that builds muscle but sets the body up to burn fat throughout the day and sometimes even into the next day. These MetCon workouts can be scaled to the ability and limitations of the participants.

Below is a short list of some of the more basic elements of an effective MetCon workout. Since this isn’t an exhaustive list, other variables may come into play as you progress toward your goals.

1. Resistance training-based conditioning: Involves using equipment like barbells, dumbbells, and kettlebells, as well as unique items such as tires, sledgehammers, and medicine balls in a circuit-style session.
2. Cardiovascular conditioning: Refers to traditional methods of cardio-respiratory training, including running, sprinting, biking, shuttle runs, swimming, and the use of gym equipment such as ellipticals, recumbent bikes, rowers, and step machines.
3. Hybrid conditioning: Combines resistance equipment and traditional cardio-style exercises to create an effective fat-burning workout.
4. The use of body weight and equipment: There is something to be said about the ability to manipulate your body weight. The act of lifting, pulling, and pushing yourself off the floor, up to the ceiling, or up over a bar is an amazing display of true strength.
5. Training for completion: Another way to set a goal for a challenging MetCon is to perform a specific number of reps per exercise for a certain amount of rounds before calling it quits. Your conditioning will gradually increase as you take fewer rest breaks between exercises and/or increase the weight slightly or perform each move in a more advanced way.