What is: metabolic conditioning?

on some of my posts for workouts and finishers you'll see hashtags for #metabolicconditioning or #metcon (its abbreviation). and you may be wondering, what the heck is that?

 well let me tell you!

the most simple definition is that metabolic conditioning is basically workouts that are structured around increasing the storage and delivery of energy for any activity. and what the heck does that even mean? WELL when you start exercising you are making your body more efficient in using energy (which is why you get faster and stronger, like, the workout you did from your very first workout would be much easier if you did it 6 months later). Metabolic conditioning are  workouts designed to increase your strength and metabolism fast and efficiently; think HIIT (high intensity internal training) or CrossFit or circuit training. Metabolic conditioning is a lot of compound movements (squats, deadlifts, pushes, and presses) in a compact time frame with minimal rest periods. This not only increases your strength, but also your cardiovascular endurance! 

and WHY should you be doing them? 

to be honest, for all the reasons I talked about above!

want to get strong?  

metcons! 

want to increase your cardio?  

metcons!!  

 don't have a lot of time!? 

metcons!!!  

now that I've answered every easy question, seriously, metabolic conditioning is a time efficient way to get it all done! 

They're highly versatile exercises that can incorporate just about any piece (or no pieces) of equipment that you have. They can be just a few minutes or longer if you need/want. 

would I do a metabolic conditioning workout for every single workout that I do?  

Nope! They are usually pretty high intensity and will wear your muscles out and will make you sore, so you should definitely let your body rest and recover between high intensity sessions.

But it is a genuinely great type of workout to add into your training routine on a regular basis! Maybe add in a EMOM (every minute on the minute) or AMRAP (as many rounds/reps as possible) at the end of your training session to really push yourself at the end of a workout or maybe have a conditioning workout day!   

And it depends on what your goals are too! Like, if you're training for a powerlifting meet... Maybe metcons won't be a regular occurrence in your regimine. And if you're specifically training for events, specify your equipment or the conditioning to that! 

SO what are some metabolic conditioning workouts?  

Any movement can be transformed into a metcon workout! It's all about rests and sets! 

Try this one on for size: 

AMRAP (As Many Rounds as Possible) in 10 mins

use a pair of kettlebells or dumbbells (or both!) 

goblet squat × 10  / renegade rows × 10 / lateral weighted lunges × 10 / overhead press × 10 / mountain climbers × 20 

if ya do it, let me know how many rounds you got on my Instagram or my Facebook page! If you make a post about it, tag me so I can share!  Or send me an email over at tiffnessfitness@gmail.com!  

And check out any of my social media for regular workouts that you can do! 

If you're looking for more specific training, drop me a line and let's get you set up with a program that's suited for your needs! I do in person and online training!  

And if you're around, come check me out over at Edge in San Marcos and take a kettlbell class with me on Wednesday at 4 pm and/or Friday at 7:30 am!  

Long Cycle Championships

this weekend was the Kettlebell King IKO Long Cycle Championships! And it was a really successful competition for me!

Since Worlds, I've had a lot going on. Quit my job, took a break from training, got a new job, and then dove the heck into Long Cycle training... and then a month ago I added a snatch training cycle in on top of it. Cause I am also doing a kettlebell comp at the end of June.

SO, it's been a lot. but I did have a whole lot of focus for my long cycle sets for this comp. I worked a lot on nailing down some technique issues that I saw in my competition set in February. And I had a lot more time to really work on it all.

My goal for this competition was to break 100 reps, so then I could start lifting some heavier bells in my next competitions. (all the yellow bells!!)

some additional stuff that I had to deal with was that: 1) this was the first comp that I didn't have Britt, my coach at (@kbfitbritt) which was a change, but nothing too crazy to adapt to. 2) figuring out the weigh in the days before the comp, trying to get there before they left/getting out on time from work. 3) my brother came and I haven't had any family see me lift before so that was a bonus stress. 4) I randomly got to do an extra 5 minute 16kg one arm long cycle. 5) I had no idea when I was lifting. due to lots of circumstances, the flight schedules came out pretty late

but overall, all that worked out. I got to weigh in and eat everything I wanted the night before. the random 16kg set went well, and didn't tire me out for my 10 min set.  I had awesome support from Dan (@musclehipster) during the set, along with Gary, Marian (@marianjhart), Lolo (lolonicole13) , and my brother and Colt. But, Dan was really awesome during those last few minutes, you can hear him really coaching me through it, in the video I'll post below, and it definitely helped.

16 kg, 5 min One Arm Long Cycle

58 reps (1st place)

despite the music shutting off a couple minutes into the set, I finished pretty strong and honestly, it was just fun! got all my nervous energy out of the way, and made it happen.

2x12kg 10 min Long Cycle

106 reps (? rank)

SO, SO  proud of this set. honestly, my favorite part of this video is the last 90 seconds. it's all grit and will power and I am really proud of how well I did. I wanted 100+ reps and I did it. Max effort. and next time I get on the platform I'll be stronger for it. And I am really excited that I hit over 100 reps. My last PR was 75. That's 31 more reps added in about 3 months. That is hella progress.

Now, we're all onto all the snatches so I can be ready for the end of June! So excited!!

if you want to learn some stuff about kettlebells or take a class with me... check out edge.fitness to see what classes i'm teaching in San Marcos. Or message me on Facebook or Instagram!

I have online training and in person available to kick off your summer workout program!  

WHAT ARE: isometrics

all of last month I posted about plyometric exercises and why they are important. this month we are changing it up and doing the opposite. Isometrics!!

so what are isometric exercises?

they are a contraction of a particular muscle or muscle group. during isometric exercises you won't be noticeably moving the muscles and the joints are not moving at all. you are holding in a static position while contracting your muscles.  this is a change from typical exercises where you are going through eccentric and concentric muscle contractions.

you are essentially, making your muscles work against an immovable object (a wall, your own body, the ground, etc).

holding positions sounds easy enough, but you are not just holding still, you're contracting your muscles to full tension. which gets real tough, real fast!

why should I do isometrics?

through isometrics you can increase strength and can rebuild strength in injured muscle groups with less of a chance of further injuring a muscle. 

isometric exercises are also great for beginners and elderly people. isometric exercises are low impact so just about anyone can do them.

and not to mention, they are so convenient. zero equipment (usually) and minimal space. no excuse workouts!

isometrics are also a great compliment to HIIT workouts, because you're moving (or holding, rather) your muscles in a different way.

so what are some of these isometric exercises?

think of some yoga moves, where you're holding a position. or planks!
 

even better, you can follow me on Instagram and facebook cause I will be posting new isometric exercises all throughout the month of May! personally, I don't incorporate a wide variety of isometrics in my workout routine so I am looking forward to adding some diversity in my routine! join me this month and tag me in your attempts of the moves this month. or if you need some more guidance, you can shoot me an email at tiffnessfitness@gmail.com and we can discuss getting you set up on a personalized program!