High frequency training is simply the act of training at a high frequency level. Most training programs involve a 3-4 day per week routine. Hence, a high frequency training program often involves 5 or more times per week.

Now, keep in mind that 5 times a week does not necessarily mean 5 days a week. You can do 5 times a week by training twice, two days a week, and once, one day a week. It all depends on how quickly you can recover from your workouts, and how much time you have available to you.

The primary benefit of high frequency training is faster results. We’ve all heard the old adage – practice makes perfect. Hence, the more you workout, the better you will get at your training.

High Frequency Training (HFT) my not be the best form of training for the average individual who lacks time as it is, but it may be good for the athlete who needs to hit a particular target.

For example, HFT is perfect for an individual who wishes to improve their overall strength. I’ve seen programs that tell you to pick two core lifts, and perform these lifts, or variations of the lifts, more than 3 times a week.

HFT may also aid with increased mass, although realize that simply training more does not mean that you’ll get bigger. HFT must always be balanced with recovery. The more you workout the higher your energy needs will be.

If you do not eat and sleep enough, you will burn out and over train. And in my book, over training is worse than under training. Trust me, I’ve been there.

The High Frequency Training Solution

Modifying a regular strength and mass program into an HFT program is surprisingly simple. Lets use the following program as an example:

Traditional Strength & Mass Schedule:

• Day 1 – Workout A
• Day 2 – Rest
• Day 3 – Workout B
• Day 4 – Rest
• Day 5 – Workout C
• Day 6 – Rest
• Day 7 – rest

Modified HFT Strength & Mass Schedule:

• Day 1 – Workout A
• Day 2 – Workout B
• Day 3 – Workout C
• Day 4 – Workout A
• Day 5 – Workout B
• Day 6 – Rest
• Day 7 – Rest

* For the following week, perform Workout C on Day 1, and repeat the cycle.

One of the best programs for strength and size is one included in the Gladiator Body Workout. Click here for more information.

In the last installment, we went over how to choose the right training split and how to organize your exercises based on that split. I hope now you have a rough schedule set up.The next step is to determine how many repetitions to perform per exercise. Use the following table as a guide: Continue reading

Image by The Fit Malasyian

I love this concept of Metabolic Conditioning – training which adequately taxes your musculature and cardiovascular system. This style of training makes a lot of sense for law enforcement officers, military personnel, and mixed martial artists. However, does it make sense for the average joe who’s just looking to get into better shape?

• The truth is that the average joe does not need incredible amounts of strength, nor does he need amazing cardiovascular conditioning. Maximal strength and extreme endurance are two ends of the fitness spectrum. Metabolic conditioning simply combines these two aspects together to develop base levels of strength and endurance in a rather short period of time.
• When I look at things, I try to think of ways I can accomplish a lot of work in a short period of time. Saving time is one of the most important things to me. It means I have more time to focus on other aspects of my life.
• Health and fitness is important, but I personally can not imagine spending an hour a day working out. Unless I’m training for a particular event, it simply is not necessary. Our society likes things in “packages.” I want this, this, this, this, and this, and I want it quickly.
• Well, metabolic conditioning can give you all of it, and can give it to you quickly. Let me warn you. Metabolic Conditioning (MetCon) will not turn you into a bodybuilder, powerlifter, or distance running. If you plan to participate in these sports, then you are on the wrong website.
• I believe that what our society needs is a “best of both worlds” solution. First, there was the aerobic revolution where everyone started doing hours of cardio per week.Tae bo, zumba, and anything else that had to do with aerobics was extremely popular.
• Then, with the introduction of such infomercial products as Bowflex, strength training was touted as the end-all solution to health and fitness. However, even to this day not enough people are strength training.

But there is a better, smarter way of exercising. MetCon simply combines two methods of training – strength and cardio – and packages it into a form that is fun, exciting, challenging, and produces results.

What are the Benefits of Metabolic Conditioning Workouts?

The main idea of metabolic conditioning is to move extremely fast amongst a variety of tasks. So, for example lets take a workout that alternates between Burpees andChinups. Burpees will train your lower body and upper body pushing strength, while Chinups work your upper body pulling strength.

So here’s the workout:

5 rounds for time of:

• Burpees, 10 reps
• Chinups, 5 reps

This workout is a definite “puke buster.” It’ll get your heart rate up, especially performing those burpees, as long as you keep moving back and forth between the two exercises as fast as possible. Increase heart rate will tax your cardiovascular system.

The goal of this workout is to be able to perform more work in a shorter period of time. For example, if the first time you performed this workout your time was 10 minutes, and the second time you did it in 8 minutes, then you’ve made a 2 minute improvement in time. If you can do 50 chinups in a shorter period of time, you’ve effectively improved you levels of strength.

I’ve talked about importance of lactic acid when it comes to improvements in mass gain. When lactic acid is released into the blood stream through a high intensity workout, certain chemical reactions take place, which release Human Growth Hormone (HGH). HGH is a vital component in muscle recovery, mass gain, and fat loss.

In other words, if done properly and at a high enough intensity level, MetCon aids with:

• Mass Gain
• Strength
• Fat Loss
• Cardiovascular Endurance

Image by Basics Sports Medicine Blog

Is this all I need to Do?

Yes, if you’re comfortable with a decent level of strength, mass, and endurance, then this is all you need. However, if you wish to specialize in one particular aspect offitness then there are some modifications you’d need to make with your training:

Strength – Perform 2 Metcon Workouts per Week with 2 Maximal Strength Workouts (Choose 1-2 exercises per session)

Mass – Perform 2 Metcon Workouts per Week with 2 High-Volume workouts incorporating Isolation Movements

Fat Loss – Perform 2-4 MetCon Workouts per Week. Start off with 10 minutes of extra steady state cardio per week, and steadily increase as needed.

Cardiovascular Endurance – Perform 1-2 Metcon Workouts per Week with 2 Steady State, distance cardio workouts per week

Image by The Drill Coach

Show me How to Do MetCon Workouts

Ready to give MetCon a try? Well, if you’ve tried any of my workouts so far, you’ve already been doing MetCon. The following are a few more workouts for you try the can be categorized as Metabolic Conditioning:

• Interval Training with Burpees
• How to Improve your Running and Pullups with One Workout
• The Most Insane Bodyweight Routine on the Planet!