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Conditioning
 
Most Effective Means for Conditioning?
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bigmetalguy
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Join date: Jan 2012
Posts: 47

What has everyone found is the most effective means for conditioning? I viewed Pat Flynn RKC's last blog post and it has spiked my interest for metabolic conditioning. He seems quite knowlegeable in his latest blog post with incorporating metabolic conditioning in a quest towards 6 pack abs.

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bigmetalguy
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Join date: Jan 2012
Posts: 47

What does everyone else think is the most effective form of conditioning?

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christine22
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Join date: Jan 2012
Posts: 2

Well, certainly not endless cardio, although when I trained for my trail marathon I did lose weight...just happened to all be muscle (ehhh). And for a while, I would have sided with the Crossfit training modality (put everything in a hopper, choose randomly, be mediocre at everything); until some strange and horrible things started happening to my body (don't ask).

Definitely metcon gives you the most bang for your buck with some heavy lifting days thrown in. At least for me. I've been doing this exclusively now for about 4 months, and my strength and endurance have skyrocketed. My deadlift alone jumped from 245 to 275, which isn't bad for a 145-lb girl and for someone who's been lifting seriously since 2006.

And I love the metcon work with kettlebells. I used to subscribe to barbell complexes, but the kettlebells offer so much more flexibility and the ability to transfer much more easily between exercises. Just flows so much more smoothly, which means I can jump from exercise to exercise that much faster (with awesome form, of course!)

Those complexes in Pat's videos are INSANE. Love them! But then again I've always been kind of a masochist.

Good topic!

And Pat--keep 'em coming! You put a whole lot of excellent information on that post. The market is so saturated with bad information, it's awesome to see websites like this one and yours that actually have a lot of truth to them. Thanks!

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silee
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Join date: Jul 2006
Posts: 258

bigmetalguy wrote:
What has everyone found is the most effective means for conditioning? I viewed Pat Flynn RKC's last blog post and it has spiked my interest for metabolic conditioning. He seems quite knowlegeable in his latest blog post with incorporating metabolic conditioning in a quest towards 6 pack abs.



Conditioning for what? depends what you are improving your cardio/vascular system for... ANd it depends on the population also.. Not everyone is going to be able to say sprint, but because of their age and previous experience they might be able to walk on a tread mill at a 4% incline and 4% speed.. So i think its always conditioning for what purpose?

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Airtruth
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Join date: Feb 2007
Posts: 4316

^^ Very true conditioning means so many things to different people. What do you mean by conditioning? and for what?

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supa power
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Join date: Aug 2008
Posts: 410

I also am not sure what you mean specifically by conditioning?
I assume you mean fat loss? If that is the case then 150m-300m sprints with shortish recoveries are the fastest way to lose fat. Not going to do much for pure speed though.
My coach once had our group do 18 150m sprints. My core temperature and metabolism went through the roof in the days following that workout.

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StevenF
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Join date: Feb 2003
Posts: 4374

Airdyne tabatas. 6x.

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bigmetalguy
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Join date: Jan 2012
Posts: 47

This is what I have found to be most effective...

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ShotsFired
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Join date: Jan 2012
Posts: 16

Crossfit training is perfect...depending on what you mean for conditioning

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SILVERDAN7
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Join date: Mar 2010
Posts: 346

Crossfit is not perfecft, far from it any real improvements take systematic progression. like everyone else said, conditioning for what? A marathon, an obstacle course, football?

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Pat Flynn RKC
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Join date: Feb 2011
Posts: 36

Metalguy,

Thanks for sharing my video and endorsing my methods, hopefully I can clear some things up...

that video was a post from one of my metabolic conditioning blogs for fat loss, so I assume that metalguy is asking what has been most effective for everyone in terms of fat loss.

I'm glad to hear my metcon work has been working for you, as I will always turn toward heavy metabolic conditioning via kettlebell complexes to strip off body fat before just about anything else.

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killerDIRK
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Join date: Apr 2011
Posts: 725

Prowler Flu ; )

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FightinIrish26
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Join date: Feb 2005
Posts: 17161

bigmetalguy wrote:
What has everyone found is the most effective means for conditioning? I viewed Pat Flynn RKC's last blog post and it has spiked my interest for metabolic conditioning. He seems quite knowlegeable in his latest blog post with incorporating metabolic conditioning in a quest towards 6 pack abs.


Conditioning for what?

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Wrah
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Join date: Oct 2007
Posts: 304

Things that you are motivated to do, and can do, for the rest of your life or damn close to it.

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BCFlynn
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Join date: Oct 2011
Posts: 453

Big fan of double kettlebell chains. Here is one I learned from Pat. I substituted out renegade rows after a bell came out from under me for rows, and I'm doing double swings intsead of double snatch


Double Clean
Double Clean, Pushup on Bells
Double Clean, Pushup on Bells, Double Row
Double Clean, Double Squat, Double Row, Pushup on Bells
Double Clean, Double Squat, Military Press, Double Row, Pushup on Bells
Double Clean, Double Squat, Military Press, Double Row, Pushup on Bells, Double Swing Outside the Knees

It looks simple, but if you go heavy enough with double bells, you'll only make it around once and be gasping for breath. Today I did it 6 times w/ one minute rest between. I thought about doing a second round without stopping. Thought passed.

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Chris Colucci
Contributor

Join date: Jan 2005
Posts: 6837

bigmetalguy wrote:
metabolic conditioning in a quest towards 6 pack abs.

Is it just me, or is this a complicated way of saying "cardio for fat loss"?

In any case, check out Wendler's article that came out yesterday for some ideas:
http://www.T-Nation.com/...onditioning_101

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crj5
Level 4

Join date: Jun 2004
Posts: 63

Depends on your goal. Just over all in better condition? Prowler, sled, sledge hammer circuits. Bodyweight calistinics with some sprints mixed. Stairs, hills, burpees. Mix n match n see what you like and what you will stick with.

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timmcbride00
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Join date: Jun 2008
Posts: 1156

Tire Dragging bar none.

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