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

STACK Expert John Cissik provides a year-long workout plan for athletes. This article, the second of four, covers metabolic conditioning.

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.

RELATED: The Complete Athlete 1-Year Workout Plan: Strength Training Phase

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


Photo Credit: Getty Images // Thinkstock

Topics: STRENGTH TRAINING | LOWER BODY | CORE | PUSH PRESS | PUSH-UP | UPPER BODY | LUNGE | JUMP ROPE | PLANK | KETTLEBELL EXERCISES | WORKOUT PLAN | EXERCISES | TRAIN | RECOVERY | SPRINT