8/7/2019 Metabolic conditioning: The key to better performance

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

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
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8/7/2019 Metabolic conditioning: The key to better performance

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

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8/7/2019 Metabolic conditioning: The key to better performance

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

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