Metabolic Training

Catapult your training efficiency and get measurable results with metabolic training! Commonly known as met con, or metabolic conditioning, this form of training is often mistaken for any combination of high-intensity exercises. The truth is that grouping exercises together without structure or purpose does not define a training style.

In Metabolic Training, authors John Graham and Michael Barnes share their decades of experience designing programs and set the record straight on metabolic training. They explain the concepts behind the training and outline the tested-and-true exercises and programs they use to produce results.

You will learn the essentials of metabolic training—from the types of training outcomes it can be used to accomplish to developing and implementing programs. The book also features more than 100 exercises:

• 13 warm-up exercises
• 18 total-body exercises
• 18 lower-body exercises
• 30 upper-body exercises
• 14 core exercises
• 10 functional training exercises

These exercises use body weight and a range of equipment such as dumbbells, kettlebells, battle ropes, sandbags, weighted sleds, exercise bands, suspension trainers, and medicine balls.

Making Metabolic Training even more valuable are its 60 predesigned workouts, which are the basis of five training programs: endurance, fat loss, lean muscle mass, strength and power, and athletic performance. Each program covers all ability levels, from beginner to advanced, offering progressive levels of difficulty as your fitness improves.

With over 100 exercises and 60 workouts, this is the definitive resource on metabolic training.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Audience

Serious athletes, recreational athletes, and gym goers who want metabolically demanding workouts to meet a variety of training needs, as well as strength and conditioning professionals and personal trainers who work with them.

Part I. Foundations of Metabolic Training
Chapter 1. Why Metabolic Training?
Chapter 2. Physiological Adaptations to Metabolic Training
Chapter 3. Metabolic-Training Tools
Chapter 4. Periodization for Metabolic Training

Part II. Metabolic-Training Exercises
Chapter 5. Warm-Up Exercises
Chapter 6. Total-Body Exercises
Chapter 7. Lower-Body Exercises
Chapter 8. Upper-Body Exercises
Chapter 9. Core Exercises
Chapter 10. Functional Training Exercises

Part III. Metabolic-Training Programs
Chapter 11. Programs for Endurance
Chapter 12. Programs for Fat Loss
Chapter 13. Programs for Building Lean Mass
Chapter 14. Programs for Building Muscular Strength and Power
Chapter 15. Programs for Improving Sport Performance

John Graham, MS, ACSM EP-C, CSCS*D, RSCC*D, FNSCA, has enjoyed an accomplished 40-year career in the health, fitness, and strength and conditioning industry. He has served in many roles with the National Strength and Conditioning Association (NSCA), including as the board vice president, secretary/treasurer, and chair for the certification committee, conference committee chair, and nominations committee. He also holds leadership positions with American Council on Exercise (ACE) and Medical Fitness Association (MFA). From 2012 to 2015, he was a member of the industry advisory panel for the American Council on Exercise (ACE). He currently serves as associate editor of NSCA’s Strength and Conditioning Journal.

Graham is a senior network administrator in lifestyle health and wellness, medical fitness, fitness and sports performance at St. Luke’s University Health Network in Pennsylvania and New Jersey, and he is a senior contributor at SportsEdTV. Graham has authored or contributed to local, regional, and national peer-reviewed and popular publications on chronic conditions and disorders, health, fitness, and sports conditioning. He has given local, regional, national, and international presentations—including at Perform Better, NSCA, ACSM, and MFA.

His contributions to fitness and sports performance have resulted in recognition by many organizations, including ACE, MFA, National Multiple Sclerosis Society, and NSCA. He has served as an adjunct professor at Cedar Crest College, The College of New Jersey, and DeSales University.

Michael Barnes, Med, CSCS*D, NSCA-CPT*D, brings over 25 years of experience to the strength and conditioning and fitness industry. He is the president and owner of Infinity Personal Training and Fitness in Colorado Springs, Colorado. His previous experience includes working in Division I athletics, working in the National Football League with the San Francisco 49ers, and serving as the director of education for the National Strength and Conditioning Association (NSCA).

Barnes is an author, speaker, subject matter expert, industry consultant, and practitioner. He holds three of the most respected professional certifications in the industry as well as a master’s degree in exercise science.

Barnes has presented to coaches, athletes, and fitness enthusiasts with organizations such as Major League Baseball, NSCA, USA Triathlon, USA Rugby, the World Class Athlete Program of the U.S. Army, NCAA, U.S. Ski and Snowboard Association, USA Judo, and the U.S. Association of Deaf and Blind Athletes. He has traveled the world to educate, train, and interact with leaders in the fitness industry in Japan, Australia, Puerto Rico, Bermuda, Greece, and Denmark.

“John and Mike’s new book is a testament to their unwavering dedication as coaches and educators. Metabolic Training propels your fitness to new heights, delivering measurable results that defy expectations. With over 100 exercises and 60 targeted workouts, ranging from endurance and fat loss to building lean muscle, power, and strength, Metabolic Training prepares you to get the most out of your training.”
—Chris Poirier, General Manager of Perform Better

“A no-nonsense guide to metabolic training. From physiological adaptations to program design considerations, this book does it all. A must-read for coaches and fitness professionals.”
—Avery Faigenbaum, EdD, FNSCA, FACSM, Professor of Exercise Science at The College of New Jersey

“John Graham and Mike Barnes have unveiled their newest work, Metabolic Training, a powerhouse coalescence of their decades-long expertise and hands-on experience. This book is the ultimate key to unlocking unparalleled metabolic training efficiency and tangible results for you and your clients. With over 100 meticulously crafted exercises and a treasure trove of 60 thoughtfully curated workouts, this comprehensive guide zeroes in on your specific fitness aspirations. As you delve deep into the principles and techniques presented in Metabolic Training, not only will you be equipped with ready-to-implement workouts for your clients, but you’ll also grasp the underlying science and art of metabolic training like never before. Get ready to revolutionize your metabolic training approach.”
—Alwyn Cosgrove, Owner of Results Fitness

Medicine ball burpee
The Role of Excess Postexercise Oxygen Consumption
What is metabolic training?
Where Metabolic Conditioning Fits Within Your Training
 Dumbbell Push PressDumbbell Push-Press continuedHand WalkKnee-Hug Lunge