The Complete Athlete 1-Year Workout Plan: Metabolic Conditioning Phase

perfect-kettlebell-swing-main

 

By John Cissik STACK.com

 

To start the new year right, I put together this set of metabolic conditioning workouts, which go with my other articles on strength training, speed/agility, and power training to comprise a complete athlete annual training plan.

 

These workouts include a variety of exercise modes, but if you lack access to any of them, you can use bodyweight exercises, suspension training, heavy ropes, etc.

 

All of this work is important to ensure that you’re in tip-top shape to play your sport. Ideally, it will align with either recovery days or higher volume hypertrophy-type training in the weight room.

 

As your training year progresses, the frequency of metabolic conditioning workouts will decrease, because you will have less time available for in-season training.

 

Like the other programs in the annual plan, this one is divided into off-season, pre-season, in-season and recovery sections. You should adjust the length of the workouts to suit your specific situation.

Off-Season – Block 1
Day 2

Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

  • Two-Handed Kettlebell Swings
  • One-Handed Kettlebell Swings (each hand)
  • Planks

Circuit #2

  • Kettlebell Snatches
  • Kettlebell Cleans
  • Side Planks (each side)

Circuit #3

  • Kettlebell Push Press
  • Crunches
  • Reverse Crunches

 

Day 4

Circuit #1 — 30 seconds each exercise; perform 3 times.

  • Jumping Jacks
  • Burpees
  • Push-Ups

 

Circuit #2

  • Heavy Rope Slams
  • Heavy Rope Woodchoppers
  • Bear Crawls

 

Circuit #3

  • Heavy Rope Waves
  • Heavy Rope Oblique Woodchoppers (each side)
  • Planks

Block 2
Day 3

Circuit #1 — perform each exercise for 30 seconds, then repeat the circuit until it has been done 3 times.

  • Two-Handed Kettlebell Swings
  • One-Handed Kettlebell Swings (each hand)
  • Planks

 

Circuit #2

  • Kettlebell Snatches
  • Kettlebell Cleans
  • Side Planks (each side)

 

Circuit #3

  • Kettlebell Push Press
  • Crunches
  • Reverse Crunches

 

Day 6

Circuit #1 — 30 seconds each exercise; perform 3 times.

  • Jumping Jacks
  • Burpees
  • Push-Ups

 

Circuit #2

  • Heavy Rope Slams
  • Heavy Rope Woodchoppers
  • Bear Crawls

 

Circuit #3

  • Heavy Rope Waves
  • Heavy Rope Oblique Woodchoppers (each side)
  • Planks

 

Block 3
Day 3

Circuit #1 — 30 seconds each exercise; perform 3 times.

  • Jump Rope
  • Squats
  • Bear Crawls

 

Circuit #2

  • Jump Rope
  • Lunges
  • Push-Ups

 

Circuit #3

  • Jump Rope
  • Inchworms
  • Pull-Ups

 

Day 6

Circuit #1 — 30 seconds each exercise; perform 3 times.

  • Jumping Jacks
  • Burpees
  • Push-Ups

 

Circuit #2

  • Heavy Rope Slams
  • Heavy Rope Woodchoppers
  • Bear Crawls

 

Circuit #3

  • Heavy Rope Waves
  • Heavy Rope Oblique Woodchoppers (each side)
  • Planks

 

Pre-Season

Day 3 — a long circuit; perform each exercise for 30 seconds, no rest between exercises; repeat entire circuit 3 times.

  • Jump Rope
  • Jumping Jacks
  • Squats
  • Planks
  • Bear Crawls
  • Lunges
  • Side Planks (each side)
  • Side Lunges (each side)
  • Push-Ups
  • Reverse Crunches
  • Inchworms
  • Pull-Ups

 

Day 6 — sprints for conditioning; the numbers in parenthesis indicate the time in seconds from the beginning of the sprint until the second sprint begins.

  • 20 yards (10)
  • 40 yards (20)
  • 60 yards (30)
  • 60 yards (30)
  • 80 yards (40)
  • 80 yards (40)
  • 100 yards (60)
  • 100 yards (60)
  • 80 yards (40)
  • 60 yards (30)
  • 40 yards (20)
  • 20 yards (10)

 

In-season
Block 1
Day 2 or 3

Circuit #1 — perform each exercise for 45 seconds; repeat the circuit three times.

  • Two-Handed Kettlebell Swings
  • Heavy Rope Slams
  • Jump Rope

 

Circuit #2

  • Kettlebell Snatches (each hand)
  • Heavy Rope Waves
  • Jump Rope

 

Circuit #3

  • Kettlebell Cleans (each hand)
  • Heavy Rope Woodchoppers
  • Jump Rope

 

NOTE: Depending upon your sport, in-season metabolic conditioning training sessions could also take the form of small-sided games.

 

Recovery
No conditioning done during the recovery period

 

Source: http://www.stack.com/a/the-complete-athlete-1-year-workout-plan-metabolic-conditioning?

 

 

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