Metabolic Conditioning - The Four Principles


When it comes to strength training, most people understand the concept of progressing in a structured and systematic way to build strength slowly over time.

But, for some reason, when it comes to metabolic conditioning, fitness becomes a free-flowing ocean of random, high-intensity efforts, filled with varied, whatever modalities are en vogue that week


So, like strength training, to avoid developing compensatory movement patterns that can lead to injuries, and to improve recovery and produce sustainable, long-term results, metabolic conditioning needs to be progressed in a systematic, structured way.

At Invictus, we utilize 4 principles when it comes to creating metabolic conditioning workouts for our member.

The key is susatinability. If a member is unable to perfromn the workout as it is intended, then we are failing to provide the stimulus that member needs.

Principle 1: Repeatability

Everything you do should be repeatable.

For example: If you do a five-minute AMRAP and take five minutes rest, you should repeat that AMRAP and achieve the

same result.


Or, if you do a 30-minute AMRAP, you need to know how to pace the 30 minutes equally, meaning maintaining the same

pace throughout the piece, as opposed to flying and dying.

Principle 2: Slow to Fast

When starting out a new fitness program, it is important to perform slower efforts first, and in time, as you gain experience, you can move to faster actions.

Principle 3: Long to Short

Metabolic conditioning needs to progress from longer (slower) efforts to shorter (harder) efforts as you become more experienced and fit.

Principle 4: Simple to Complex

The movements in a metabolic conditioning environment need to be kept incredibly simple (think biking and rowing instead of thrusters and cleans).

Movements that are too complex too soon can lead to poor movement patterns and, often, the intention of the workout gets lost.

For example, a thruster movement might end up being more about muscular endurance than the session's intention—aerobic conditioning.


If you, or someone you love needs help figurig out the best way to create a susationable, long-term appraoch to improving your fitness, conact us for a No Sweat intro!

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