Tacfit Metabolic Conditioning - But What Is MetCon?

When you work in the "biz" you tend to take some things for granted.  So I'm always surprised when people ask me what MetCon is.  It's such a buzzword that I assume everyone is in the know.

I've posted bits and pieces touching on MetCon (or Metabolic Conditioning) before, especially Coach Sonnon's Tacfit program.  But I thought it would be helpful to take some time to write a simple post in no-nonsense language explaining what MetCon is all about.

Metabolic Process

In reality, metabolic process involves all the chemical processes necessary for life, but in describing MetCon it suffices to dumb it down to the process of tapping into energy to do the work of exercise.

Energy Systems

There are different metabolic pathways that the body can use in order to tap into its energy stores.  The simplest breakdown involves three classifications:

1. ATP/PC - This is your quick and powerful energy source.  ATP is the raw fuel for exercise, and the only thing that will make your muscles go.  But we don't store much of it, so the first 10 seconds or so is all you get of the pure kick.
2. Glycolytic - This is the next quickest way to get some powerful movement happening.  It is your body's process for creating ATP without oxygen.  But it leaves you with "the burn" in your muscles and can only continue fueling your movement for about 1 to 2 minutes.
3. Aerobic - This is Jane Fonda's preferred fuel source.  It is the body's method for making ATP with the benefit of oxygen.  It is slower and less powerful but has the advantage of lasting a long time.  It is dominant in low to moderate intensity exercise and can fuel you for hours of activity.

There are fancier terms for all three, but let's stick to these.  Pretty much any form of human movement will involve all three of these systems to some extent.  But depending on the intensity and the duration of the effort, one will be dominant.  Here is a handy little chart (stollen from johnberardi.com).

Time To:	ATP-PC	Glycolytic	Aerobic System
Peak Power/System	<1sec.	20sec.	2-3min.
Maintenance of Peak	10sec.	20sec.	3min.
Total Capacity	10-30sec.	1-2min.	hours
Full Time For Recovery	3min.	1-2hr.	24hr.-48hr.
½ Time For Recovery	30sec.	15-20min.	5-6hr.

MetCon Raison d'Etre

So what's the idea behind MetCon?  Basically, we are looking to put exercises together in specific protocols (arrangements) designed to maximize our ability to store and then call upon energy from these different pathways.  Unless we are training for a specific sport or activity, we want to be able to express our movement using energy from all these pathways in as many varied situations as possible.  So MetCon is often presented as a blanket of exercise selection and protocol that covers the widest range possible in the most effective and efficient way.

Because we are looking for this high "bang for buck" factor, MetCon tends to focus more on fairly high intensity interval training.  It has been clearly shown that doing work in the anaerobic zone (ATP-PC and Glycolytic systems) will positively affect the aerobic system, but the reverse is not true.

The Tacfit Advantage

You've probably heard me expound on the superiority of the Tacfit program in the past.  But what makes it different than other MetCon programs out there on the market?

The most striking feature that tends to be absent in anything else I've seen is the principle of exercise sophistication.  Most systems only have you worrying about doing more quantity.  Lift more weight.  Run longer.  Do more volume.  Generate more intensity.  Tacfit has you doing all that, but it also teaches you to move better.  So it's not just about quantity, but its also about quality.  Better is better afterall!  My colleague Ryan Murdock provides a great discussion of the principle in his piece on bodyweight workouts.

Wrap-up

So, Metabolic Conditioning is simply a term describing the way you put your exercises together.  The aim is to create a program that develops the most capacity to store and then tap into energy to fuel a divers set of movements under varying situations.  You could say it is meant to prepare you for anything.  This is one reason it is so popular with first responders. 

A policeman, soldier, firefighter or paramedic never knows when or in what way their physical capacity will be called upon in the line of duty.  Likewise, athletes in very open skilled sports like fighting will often be drawn to metabolic conditioning systems.

The advantage of Tacfit is it's approach to exercise sophistication, but also the built in flexibility that allows the practitioner to adapt it to a specific skill set or performance venue.  So a fighter can adapt it to fighting.  A skier can adapt it to skiing, etc.

Do you have any questions about MetCon?  Do you have any experiences with TacFit or Metabolic Conditioning that you would like to share?  If you've used MetCon systems, what are your favorite protocols?  I've blogged about Tabata before.  Would you like to see posts on other MetCon formulations?  I'd love to hear from you.

Cheers,

Adam

Comments

[Rambodoc]

Adam:
It would be nice to see some (video) sample circuits. Otherwise it all sounds very mysterious!

[Daniel Iversen, CPT PES]

Hey, Adam,

Your article is right on point.

I love Scott Sonnen's stuff. Tacfit is no exception. I've been employing MetCon in my Boot Camp classes for some time now. Tacfit contains some serious gems, most particularly the use of recovery techniques between Tabata rounds.

This type of training has been directly responsible for jaw dropping changes in bodies each and every camp.

We definitely do not focus on the Jane Fonda method in boot camp.

Great article, Adam.

[TY]

Wow this sounds a lot like Crossfit. If you want some great metcon workouts go to Crossfit.com and check it out. It has changed my life.

[TY]

O and its free.

[Chris]

Somebody had better let this Sonnen guy know about crossfit...

Seriously though, does cultfit pay these people, or what?

Ty, open your mind and look around; there is SO much more out there for you just waiting to be found.

Hint: you won't find it in the crossfit journal, or on their forum.

[Jordan Spizike]

I agree. If enough were created to support a large footprint, it would outstrip the natural gas supply and it would create higher gas prices. I would probably put the gas supply at risk, and that would have an impact in home heating. now link my name to know me,and each other we all get the good things.don't think that I cheat you,pls.