A summary of MetCon programming
ASAP Style
Step 1: MetCon bout contains five (5) exercises, performed in a low and high repetitions range - use "graded exposure" system to progress. Athletes will choose one based on their daily readiness and time availability.
Step 2: Complete one exercise before you move to the next one (horizontal loading)
Step 3: Perform in a circuit style, rest whenever you need, and measure the total time of the session.
COACHING NOTES
1. Highlight important cues of each exercise
2. Athletes apply "pacing". If 200 repetitions are required, an example of pacing can be performing 50 repetitions in 4 cycles.
3. Add 5 minutes of break every 20 minutes for tissue hydration.
4. Athletes' primary focus is on high-quality movement.