MetCon is shorthand for Metabolic Conditioning. Think training modalities of the aggressive, sweaty, heart-pounding persuasion. Traditionally we think of MetCon circuits – 2 to 3 (to 2 million) resistance exercises done in sequence with little (read: no) break in between.

  • It’s challenging.
  • It’s effective.
  • It’s awesome.

By sequencing short, aggressive exercise at uber intensity and repeating multiple times, we accumulate fatigue. This leads to impressive metabolic disturbance. Remember that your metabolism is the sum of all of the chemical reactions required to sustain life. During a MetCon circuit (ie when you’re working your ass off) your metabolism is going ape-shit. Work impressively hard and you literally disturb your metabolism enough that it takes a long time to return to baseline (up to 72 hours long which can account for 100’s of additional calories burned.)

Impressive metabolic disturbance = Shredville.

There is no better form of exercise to burn fat while simultaneously maintaining lean muscle development.

WO. That’s powerful.

You’re damn right it’s powerful. SO powerful, in fact, that MetCon is often overprescribed by eager young trainers, Type-A athletes, and, you know, CrossFit.

Intensity over volume – the MetCon blessing/curse

Intensity and volume are inversely proportionate. Always. You can sprint 40 yards lightning fast (right?) but run a marathon and you’ve gotta slow down. So if we’re going to chart exercise on an intensity/volume graph, at one end of the spectrum would be walking. Forever. Walking a marathon (kill me.) At the other end of the spectrum would be a 1 rep max (*man smile*).

Intensity vs volume

Back in the day we realized that proportionally, we burn more calories from fat at LOWER intensities. We aptly named this the “fat burning zone.” Get on an old-school piece of cardio equipment and you’ll see that the lower heart rate zone is labeled “fat burning.” But we made a colossal mistake. It’s not that we were wrong, necessarily, it’s that we were looking at the science through a straw. YES – we burn more calories proportionately from fat at lower intensity, but we burn far more calories, period, at higher intensity AND we create a whole hell-of-a-lot more metabolic disturbance at higher intensity. In other words, if you want to burn fat and get shredded, the most effective “fat burning zone” is, oh shit, higher intensity training.

Now, of course, there’s a sweet spot. A one rep max, for example, while extremely intense (and awesome), isn’t the best way to get you lean, shredded, and sexy. Because you need some volume.

Smart MetCon (henceforth known as SmetCon) sits at the ideal crossroad of intensity, volume, and technique – which is to say that technique is flawless (always), intensity is rockstar and volume is challenging but reasonable.

SmetCon – perfect form, incredible intensity, tough volume.

A Tabata analysis and what it teaches us about MetCon

Let’s take Tabata for example – one of MetCon’s most well known protocols:

Usually performed with one, relatively simple exercise – such as a fan bike:

  • 8 rounds
  • 20 seconds of work
  • 10 seconds of rest
  • at what would equal 170% of your Vo2max

Do you have any idea how fuckin hard that is?

Let’s put this in perspective: V02 Max is the maximum amount of oxygen you can consume during intense exercise. It is commonly measured on a treadmill where by you gradually increase the speed/incline until you damn near fall off the machine. THAT’S your Vo2max (ie – 100% of your V02max.)

Now, of course, oxygen is not the only way the body produces energy. In her infinite wisdom, mother nature gave us another energy system – sans oxygen – that is more powerful but far less resolute, capable of producing shorter bouts of impressive, explosive energy.

Imagine all systems go…the whole kit and caboodle…the baby, the bathwater, and the kitchen sink – producing a max effort at what would equal 170% of your Vo2max.

That’s powerful.

Now imagine sustaining that for 20 seconds.

Not easy.

Now imagine resting for 10 seconds, which by some magical time-warp continuum ends up feeling like 1/10th of a second. And imagine repeating that 7 times.

THAT’S Tabata.

Everything. You’ve. Got. (In a modality that allows for this type of energy production to be performed safely.)

Tabata is intense.

And the only way to pull-off that type of intensity is to keep the volume relatively short – again, 8 rounds (4 minutes, start to finish) – which even for an elite athlete is ball busting. (Have I driven that point home yet? MetCon protocols, such as Tabata, are effective because of their intensity?)

CrossFit built a workout around doing the Tabata protocol for 32 rounds (“Tabata This”).

The problem with this isn’t that it’s too difficult. Difficult is lovely. I LIVE for difficult. The problem with this is that it takes a training protocol that is effective because of it’s intensity and it dilutes it with volume. This decreases the intensity (did I mention that that’s the best part?) and almost universally leads to a breakdown in technique. CrossFit has effectively made the protocol less effective and more dangerous.

Ain’t that a bitch.

Now I’m all for high intensity training.

Let me rephrase.

I ADORE high intensity training.

And I also respect that CrossFit can construct these workouts as fitness tests, which by nature need to be unreasonably difficult in order to measure the limits of the fittest folks on earth.

But if you want to approach this type of workout intelligently, first you need impeccable technique across the board. Then you need to chase intensity. Only final phase do you start to crank up volume.

That’s Smart MetCon – injury-free kick-ass training with a hell-bent emphasis on technique AND intensity and a progressive emphasis on volume. Now that’s a recipe for badassdome.

*This article was originally written for Schwarzenegger.com. Published April 10th, 2013.

Questions/thoughts on MetCon? Drop a comment with the hashtag #BandanaArmy.

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  • Thomas

    Can’t believe no one has commented, this training type is unreal. Not for the faint hearted yes, but it’s the single best way to get results.
    Would love to see the other MetCon workouts that you’ve perfected. Cheers!

    • BandanaTraining

      I agree. UN. REAL.

  • Gianpaolo Merello

    Awesome article! Your writing is absolutely hilarious and to the point at the same time.

    Whom would you recommend this? What tier of expertise is this training method for?
    Let’s have those workouts!

    Tanks for the knowledge!

    • BandanaTraining

      It’s certainly NOT for beginners. You need to be familiar with all of the exercises you do in MetCon before you start to rock out. But if you’ve been lifting for a few years and want to push your shred, MetCon is a very solid option.

  • Rob L

    Great stuff. Hope you’ll work stuff like this into my training. Other than the hills and treadmill sprints

    • BandanaTraining

      Oh, we’ll get there my friend. …One step at a time.

  • DeathStrike1

    getting it to 50 😀

    • BandanaTraining

      I like it.

  • awesomesauce as usual…

    • BandanaTraining

      Thank you my good man.

  • Oliver

    Would you suggest doing HIIT cardio after a MetCon workout for even greater fat loss?

    • BandanaTraining

      No. I would suggest keeping the volume reasonable so you can CRUSH the intensity. Then clean up your nutrition and boom – ShredVille.

  • This is awesome. And I am in love with you. Let’s make it rain metabolic tears.

    • BandanaTraining

      o o o o o o o o <—- those are supposed to be metabolic raindrops.

  • TWest

    Isn’t this just like CrossFit training?

    • BandanaTraining

      The article talks about the difference.

  • MKeegan

    Great info! I have been reading about these and their differences. Thanks for putting it together so concisely!

    • BandanaTraining

      My pleasure. Thanks for reading.

  • Ben

    Great article! Get those workouts up!!! Thsnks

    • BandanaTraining

      Tanks Ben.

  • VegasMom

    Great article!

    • BandanaTraining

      Thanks VegasMom. =]

  • Thanks for posting these! I really only have about ~30 minutes to work out every day, so I definitely go for intensity. And thanks for the Twitter replies!

    • BandanaTraining

      Sounds like MetCon is a lovely option then.

    • Rob L

      Jon, one of the reasons I really took to Rob’s stuff is the fact that he’s always taking time to respond to followers on twitter, facebook, you name it.

      • BandanaTraining

        What a nice thing to say. Thanks Rob.

  • Anton Schwartz

    Great Stuff!

    • BandanaTraining

      *man smile*

  • Mr. Norway

    24

  • Makis

    50 it is

    • BandanaTraining

      Boom.

  • John Russell

    Why is maxing out in deadlift considered more intense than more functional lifts like tricep kickbacks and curls (Preferably in the squat rack so you don’t hurt yourself)? Haha just kidding! We have to do alot of tabata stuff at Poolee functions with the Marine Corps, right after you get through the warmup that kicks your ass and running a mile and a half! I share your love for it though, great article 😀

    • BandanaTraining

      Ha. Thanks John. Appreciate the read. Keep kicking ass.

  • That’s what I’m talking about! Following Arnold you get turned onto these great posts.

    • BandanaTraining

      He’s a good dude, that Arnold.

  • Ozz

    I have to say im pretty impressed and intrigued by this article

    • BandanaTraining

      I have to say….thank you.

  • Maverick

    Bump*

  • ITStephen

    Good stuff. Treat these as the daily workout then walk away for the day? If so, do the other workouts cover some of the less major body parts? I don’t work my legs much, they tend to balloon up and make me look bottom heavy. I can totally see these as a spring workout to get the shred in high gear, though!

    • BandanaTraining

      The bigger the muscle group, the more metabolically demanding the lift. That’s why smart MetCon tends to use bigger, compound lifts and often emphasizes lower body. If you feel as though your lower body is too “bulky” you might work on modifying your nutrition. Even big legs look pretty banging when they’re lean. KnowWhati’mSayin?

      • ITStephen

        My nutrition is good, but I get those massive cyclist legs after 2 sets of squats. Shoulder size simply can’t keep up. Good news is I never fall down, too bottom heavy. 🙂

  • cg

    awesome!

    • BandanaTraining

      tanks

  • I followed the first A series of workouts, completing 6 sets. I started with light weights, worked up to 40 lbs., then decreased the weight as my stamina waned. My KB weight progression was 10, 22.5, 30, 40, 25, 22.5. I could not complete a set in 1:30, though. It took me closer to 2:30 per set. Regardless, I really pushed myself and was feeling good by the end. Thanks Bandana!

    • BandanaTraining

      Sounds like you kicked ass. Well done, bru.

      • Thanks! Definitely raising the intensity next time around now that I know what I’m doing.

  • xandru cea

    i love it, want to see the other videos

    • BandanaTraining

      More videos available on my YouTube channel. Enjoy.

  • Ben Johnson

    so when you “shelf it” and move onto something else what kind of training would you suggest to take the place of the metcon in your splits?

    • BandanaTraining

      Oh the possibilities are endless. I personally LOVE oscillating between a strength phase and a MetCon phase. Get strong. Get shred. (So more traditional power lifter type workouts.)

      • Ben Johnson

        Sounds good. Thanks. I just feel like some quality periodization is gonna help take me to the next level, so I’m always lookin’ for other opinions/suggestions.

        • BandanaTraining

          Quality periodization is ABSOLUTELY a game changer.

  • joe

    simply splendid information

    • BandanaTraining

      Thank you sir.

  • Briguy

    Oooooo

    • BandanaTraining

      ahhhh

  • Jones

    Amazing insight as usual

    • BandanaTraining

      Tanks

  • Jamie

    I like the look of this. The variety of exercise also looks interesting. I will definitively be using these when Ii start fat burning in May.

    • BandanaTraining

      Kew. Keep me posted on progress.

  • WarnerKing

    Excellent article! You have an impressive knack for presenting complex material in a whimsical and informative way. You know, so I don’t feel stupid or nuthin’. I’ll be back [bro pound].

    • BandanaTraining

      Thanks Warner. *man smile*

  • this nigga

    2 more!

  • Kieran

    Hi, I saw that this is a good regime for losing weight, and this is exactly what I want to do and have been struggling to find a decent routine for doing so. However, I am a complete beginner when it comes to the gym (with regards to weights etc, usually stick to cardio and rowing machine…) and I saw that this is not for beginners. Please please please tell me there is an alternative for beginners or at least point me in the right direction to one! I wanna get fit! Thanks

    • BandanaTraining

      If you haven’t been in the gym before, I highly recommend you work with a trainer or a friend who knows the ropes. You’ve gotta learn the basics before you get into fancy-shmancy programs like this. Walk-before-you-run sorta thing.

  • Owl

    Great ideas here. I’ve been looking into Metcon for a while. Most other articles have people using this as more of a cardio workout than the ‘lifting’… What are your view on this? With that in mind; with the HIIT training is this a 5 day interval cardio program?
    So much trash on the internet, I R CONFUSED… Not sure where to start; I’ve been generically lifting for years!

    • BandanaTraining

      More traditional lifting has a whole other host of benefits and should definitely be incorporated into the routine in a different phase. The HIIT training in this program is done twice per week. Does that clarify?

  • Rob L

    What weight is the Sandbag he’s using?

    • BandanaTraining

      85 lbs.

  • How could I work these in to an Ironman training routine? Want to lose weight but not lower endurance. Most of my exercise is low intensity long duration swim/bike/run with one tempo/interval day per discipline each week.

    • 3 training days per discipline, moderate/tempo/long, five days a week. Two rest days, two weight days. Would doing these on top of an endurance routine (in addition to /or instead of the weights) be advisable?

      • BandanaTraining

        It’s possible that MetCon could be ONE phase of your resistance training, but generally speaking, NO. Your energy system training should be done with your swimming, biking, and running. In the weight room, you should focus on structural balance (primarily) and then strength and power development. The biggest mistake I see endurance athletes make it to skew their lifting towards endurance-ish training. You’re already doing that 9 workouts PER WEEK. You don’t need any more. (And, if you need to lose weight, you’ve GOTTA take a look at your nutrition.) All make sense?

        • Yup and I am losing weight with the endurance training and my current nutrition, I was just wondering if incorporating both would be a smart idea to supercharge metabolism and burn some off a bit quicker. 🙂

          I suppose I can always switch to MetCon when I’m in the off-season to stay slim and maintain/build muscle strength but I’ll stick to my current training regimen until after my race. Usually I yo-yo a bit, lose 20-30lbs and do an Ironman then take year “off season” and put the weight back on because I don’t do any exercise (lame, I know).

          The two to four week “post race recovery” always ends up turning in to a year. 😉

          • BandanaTraining

            haha. That’s one hell-of-a deload.

          • You have no idea. hahaha!

  • How often would one do these circuits per week? How do you work in this type of training with the heavier, strength-focused barbell training?

    • BandanaTraining

      Check out the program – it lays out the entire phase.

  • THEscholar

    How does nutrition work into this? I hear that doing HIIT work fasted is bad for your muscles as opposed to steady state fasted cardio. Any truth to this? and how would you fit this program in to a 5 day split? Can i do this in the morning and lift heavy at night? Thanks in advance for your insight!

    • BandanaTraining

      So, help me clarify. You want to do MetCon in the morning, fast all day and then lift heavy at night?? No. I definitely wouldn’t recommend that.

      • THEscholar

        No, sorry. I just meant do a MetCon fasted and then eat normal and lift at night. Maybe do the “two-a-days” 2-3 times a week. I was just saying that fasted steady state cardio (walking) is shown to burn the most fat so i’m wondering if the same can be said for fasted HIIT. Just wondering if the high intensity while fasted will damage muscles. Thanks!

        • BandanaTraining

          A few points to clarify:

          1) Fasting is NOT necessary for weight loss, but if it works for you, I’m cool with it. And by “works for you” I mean you don’t feel miserable, slow, hypoglycemic, or just generally angry.

          2) The body is remarkably resilient and is perfectly capable of high intensity exercise in a fasted state (for my info on the science behind our energy production during high intensity training – check out http://www.bandanatraining.com/exercise-carbs-a-game-changer/ ) That said, some pre-workout BCAA’s go a long way to helping you kick serious ass. But then you’re no longer fasted. Which is exactly the point.

          3) 2-a-days are cool. But use them sparingly (for a few weeks – then no mas.) Unless you’re juicing. In which, case…go for it (not joking.)

          4) I’d actually recommend lifting in the morning/MetCon at night, if possible.

          Cool. Hope that info helps.

          • THEscholar

            Thanks for taking the time to address my question!

          • BandanaTraining

            My pleasure. Continue to crush and stay in touch.

  • Christian Laub

    Nice keep it up! Love your sense of humor. Where can I see more videos with training inspiration?

    • BandanaTraining

      Check out my YouTube page. More to come.

  • DT

    This is an awesome article! Are the exercises done one after another for 3-6 circuits? What if there is no access to sandbags?

    • BandanaTraining

      Yes. Exactly. As little rest as possible (A.L.A.P.)

      Shoot. You no havz sandbags? Trade out the sandbag exercises for BB n’ DB. Ex: BB Power clean, BB bent over row, DB walking lunge, DB Farmer’s Walk. Cool?

      • DT

        Started this today…6 rounds and it kicked my ass! Looking forward to a month of MetCon!

        • BandanaTraining

          Kick ass. And keep me posted.

          • DT

            Will do! Any suggestions for good HIIT workout?

  • When are you gonna release these?!

    • BandanaTraining

      Release what? ….the beast?

  • rahool

    is there a particular combination of exercises that we need to do while practicing metcon as shown in the demo video or we can combine any combination of exercises in a group. If yes then should that combination be focusing on a single body part at a time or we can group different exercises in a group for metcon. Thanks

    • BandanaTraining

      You can ABSOLUTELY come up with your own MetCon circuits. A few guiding principles –

      1) I usually like to start with power moves (they’re the easiest to mess up if you’re tired.)
      2) I like to end with core (no need to pre-fatigue the core.)
      3) Oscillating between lower body and upper body works well (minimizing local fatigue to maximize systemic fatigue.)
      4) The workout should have a natural flow to it.

      Kewl? …Hope that helps.

  • Ankush

    are the group of exercises religiously to be followed or we can play around with them (as in can we replace an exercise shown in the video with some other,which may or may not target the same body part)
    One more thing , what is HIIT in the schedule

    • BandanaTraining

      You can absolutely play around with the program. In fact, I encourage that. HIIT = high intensity interval training. Think sprint-walk-sprint on a treadmill.

      • Ankush

        so correct me if i am wrong…the whole schedule is a met con program (6 days) alternating between anaerobic and aerobic(HIIT) exercises (if yes i hope we can play around with aerobic group too). Thanks

        • BandanaTraining

          Correctomundo. Although just to clarify – HIIT isn’t necessarily aerobic. But HIIT is traditionally done with more conventional cardio equipment. That make sense?

          • Ankush

            that makes sense …but can you guide me to some examples of HIIT programs . Thanks , this was enlightening

          • BandanaTraining

            One of my favorite HIIT routines is 20s on/40s off on the treadmill – uber fast x 20. Be sure to include a solid warm up.

  • Just came across an interesting bell curve that had quality of performance vs level of arousal. These workouts for me fit in the optimal level, high quality of performance and just enough level of arousal to be super effective. Thanks!

    • looks like you skipped the KB Bent Over Row in the video for Workout A

      • BandanaTraining

        Yep. I sure did. I’m a fool. An utter fool, I tell you.

  • Dima

    Super article. You’re inspiring to me.

    • BandanaTraining

      Thanks Dima.

  • Dimitri

    Actually I have a good question 4 you: how much is important, in terms of results, the interval between one exercise and another?

    I mean the same exercise.

    thank you!

    • BandanaTraining

      It’s just important that you hustle. The workout should feel like a hustle, KnowWhatiMean?

  • Randy

    How long is the rest time per set? 10 secs? and the we continue the set again till 3-6 times?

    what is “HIIT” in your chart?

    so thats mean we dont need to stay at the gym too long then? since each set is only 2 minutes x 6 = 12 minutes, cool down and go home?

    is it okay to start it with 5km cardio at the beginning before the work out?

    thanks

    • BandanaTraining

      Rest time is A.L.A.P. – as little as a possible – directly transition to next exercise.

      HIIT = high intensity interval training. Think sprint, walk, sprint.

      Yea. 2 min of work, 2 min of rest x 6 + warm up & cool down: you could be in and out in 35 minutes.

      No.

      • Randy

        I love the intensity my body feels while doing the intense workout without resting per movement! it’s like going to explode! I love this METCON Rob!

        Btw, about the HIIT, the cardio i did all this time is 5km running, mostly running 12 speed – a little 20 speed (max speed) and some walks to regain stamina, does that kind of treadmill is in ur HIIT criteria?

        Can i make my own movement combinations for a set? I mean, the best moves i mastered all these times such as push ups, burpees, dragon flags, bench press and the other fitness tools movement, combining them into a set for METCON training, or maybe your suggested sets like in the video is the best Full-Body workout?

        Do you have any article about the World’s Greatest warm up, or the Static stretching cool down?

        Thanks Rob I love METCON!

        • BandanaTraining

          An exploding body? I LIKE it.

          For the HIIT, you’ve got the gist, but I’d suggest a slightly more regimented routine with more max and less stead state. Kewl?

          You can absolutely make your own movement combinations. I make some recommendations in the comment sections below, so check those out.

          No warm up article yet, but that’s an awesome idea. I’ll add it to the list.

          Keep on rockin, boss.

          • Randy

            I got it, Rob, fast run and walk, Max and less, just like the intense workout and rest at the same amount of time!

            I see, so MetCon is so dynamic and maximize the workout value!

            I found some warm up and cool down video on youtube, Worlds Greatest and static WU & CD!

            I LOVE MET CON! I LOVE BANDANATRAINING!! Subscribe!!!!!!

            Now im doing MetCon method everyday, so effective and efficient! Does using MetCon technique will also effectively shape a cool body like yours Rob?

            Thanks!

  • Diarmuid O’Driscoll

    Would I be overtraining if I added in an extra 3 HIIT sessions per week?

    • BandanaTraining

      3 and 3? 6 days per week? Nope. All good. But keep it limited to one meso-phase (say, 1 month) and then mix it up from there. Cool?

  • Gregory Tyros Moran

    Quick question So I do workout A one day (love workout A, live for workout A) then on alternate days do HIIT training. What do you recommend for a HIIT workout? Bodyweight or some crazy interval sprints? Also can I do workout A 3 times a week or should I be doing a different one 3 days a week?

    • BandanaTraining

      @gregorytyrosmoran:disqus – For HIIT I recommend treadmill, bike, or rower sprints. Workout A is awesome, innit? But mix it up. Variety is spicy, as they say.

  • 1sloth

    What would you recommend for a person who is just starting out on the get fit thing ?? Thanks

    • BandanaTraining

      What we call a general prep phase. Slow, controlled movements + perfect form + reasonable/progressive intensity.

  • Hawk

    awesome work guys, i’ve been training similar to this for almost5 years, not only have i always had an awesome set of abs (after losing 30kg) but it gives me strength i should not be capable of and i am also able to run adventure races (42, 96 and 200km ) as this does not affect but aids cardio, so all in all this works!!!!

    • BandanaTraining

      Good stuff. Keep kicking ass.

  • Matt

    Don’t you guys have a workout plan for fat guys who wanna get ripped? Lol

  • Rohan Sangam

    thats something awesome m surely gonna get going with this the next time i hit the gym, thanks man this things gonna feel great
    cheers 🙂

    • BandanaTraining

      Hell yea. Kick ass bro.

  • Somiekitten

    Wonderful article! One thing, my darn gym doesn’t have a sandbag. Can I use something else to substitute? What would you recommend?

    • BandanaTraining

      See Maverick’s question/response above. (and thanks for the love.)

  • Fallen in love with Metcon already, started a meso today. Kettlebells are to much fun.

    Any idea of a substitute for sandbags?

    • BandanaTraining

      You have to replace each exercise with something comparable. Ex: BB for the power cleans + bent over rows. KB for the walking lunges. And a farmer’s walk for the sandbag carry. Good to hear about your newfound love. All the best, brah.

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  • myrabee

    Brill. My biggest beef with CF is that it drives beginners to injury…well, and the almost unwrenchable affiliation with Paleo diets. However, I agree with you that high intensity short burst workouts are phenomenal. I use them to augment my distance training, because fitness is my overall goal. Great article, sir!

    • BandanaTraining

      Appreciate you reading. Keep on rocking, Myrabee.

  • Ro

    “Dont introduce fatigue into the equation unless you’re awesome at it.” love your style!

    • BandanaTraining

      Why thank you sir. Appreciate the kind words. Have you tried these puppies? Brutal.

      • Ro

        I haven’t I will though! I tend to keep my metcon to plyo and sand bags… and outdoors. I almost never use it in the gym… Ate too many barbells in gym accidents as a kid maybe? I dig anyone that can hate on CrossCult as much as I do and still give it an honest nod for the good it has accomplished.

        • BandanaTraining

          Ha. CrossCult. Ziiiing.

  • Man, Tabatas are one of the hardest things I’ve ever done. They did get me into great shape though. But ultimately, I found better fat loss results slightly farther down the curve, at circuit workouts that lasted around 15-20 minutes.

    • BandanaTraining

      Yessir. The tabata protocol, while awesome, is awfully brutal. I like the way you’re thinking about this stuff, John.

  • FightClub MeetsHere

    Rob, in all my reading and Googling I have never found a rule of thumb that tells me how often to do MetCon (how many days should go by between MetCon workouts).

    I guess the answer would be, ‘as often as you can until you start getting signs or symptoms of over training, then back off’. Does that sound reasonable? Are there any signs or symptoms of overtraining that would be specific to MetCon, or different from the signs or symptoms of overtraining from weightlifting or and other activity?

    Has anyone here ever read any research that could answer the question?
    The reason I ask is that I did MetCon at a Crossfit facility so I joined up, and then worked out as hard as I could, pretty often, and then one day I felt like hell and it took months before I wanted to work out again.

    thanks in advance

    FCMH

    • BandanaTraining

      So, just to be clear…your strategy was to train as hard as you can as often as you can until you break and then back off? You understand how that sounds reckless, right? I know that kinda training mentality is brainwashed into CrossFiters, and while I’m all about hard work, I’d encourage you to explore an approach to fitness that builds you up instead of breaks you down.

      • FightClub MeetsHere

        Ah. I was unclear.

        I meant that now I know how much is too much, but I learned it from crashing. I’d like to learn the physiological warning signs so I catch it early and it doesn’t happen again.

        I did one metcon for the first time in my life and then felt great, so I signed up. I had no plan or sense of how to pace myself so I just went three times a week, then every day, because I wanted to learn all the skills, and all the time was feeling weaker and weaker but didn’t understand why. Then the bottom fell out.

        I had been asking the coaches how I could know I was overtraining and I never got a clear specific answer, except ‘you can rest when you feel like it but don’t slack off or you won’t get stronger’.

        Should I watch my resting heart rate, blood pressure, or what ?

        Thanks

        • BandanaTraining

          I’d monitor progress. If you’re getting better, stay the course. If you’re getting weaker and weaker, that’s a huge red flag. You can also use resting heart rate along with self-assessment. So if your resting heart rate spikes more than 10% AND you have no desire to train, those are two more red flags.

          • FightClub MeetsHere

            Thanks! that’s the answer I was looking for.