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Old 07-28-2009, 01:16 PM   #11
Garrett Smith
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Allen,
Greg here at PMenu has given more insight into his metcon programming thought process than CF.com ever has, even thought Greg may have had much of his initial experiential education through the CF WOD.

I find the lack of info on CF.com's mainsite WOD programming to be much like personal trainers who count reps, rack/re-rack weights, and never explain to their clients why they do certain exercises or what the form points are. It's like trying to create a dependency. I don't like that. JMO.

I don't feel the "Theoretical Template for CF Programming" is very valid here, as for no period of time that I know of has the mainsite followed that template.

I really like what Jesse Woody proposes above, in terms of building entire workouts, and I think Greg's metcons are inspired.
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Old 07-28-2009, 02:07 PM   #12
Allen Yeh
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I agree with what you are saying in regards to Jesse and Greg, I was just giving a warning in regards to something that skirts one of the few rules Greg does wante enforced around here.
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Old 07-28-2009, 03:42 PM   #13
Garrett Smith
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I understand. Greg knows I dig his stuff.
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Old 07-29-2009, 07:39 AM   #14
Greg Chin
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Quote:
Originally Posted by Garrett Smith View Post
Greg here at PMenu has given more insight into his metcon programming thought process than CF.com ever has, even thought Greg may have had much of his initial experiential education through the CF WOD.
Garrett, if you have the time or know where to find it, could you possibly note where Greg has explained his methodology? I vaguely remember seeing something about this in my time lurking around here, but I can't place it.

Quote:
Originally Posted by Garrett Smith View Post
I don't feel the "Theoretical Template for CF Programming" is very valid here, as for no period of time that I know of has the mainsite followed that template.
I haven't looked at it in a while, but from what I remember my main problem with the template was that it lacked discussion on contextual specifics, and how to program appropriately for them (beyond utilizing combinations of weightlifting, gymnastics, and "cardio"). Anyhow, it felt like something was missing.

Actually, to scratch the verbosity of my last post, if I were to distill what I think should inform solid MetCon programming down to a basic rule is to index it in the relevant contexts of training needs... not something broad and ambiguous like preparing to be ready for anything.
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Old 07-29-2009, 11:00 AM   #15
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Actually, to scratch the verbosity of my last post, if I were to distill what I think should inform solid MetCon programming down to a basic rule is to index it in the relevant contexts of training needs... not something broad and ambiguous like preparing to be ready for anything.
Of course.
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Old 07-29-2009, 12:39 PM   #16
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Some more random points, in no particular order:

* I design my metcons around my workouts. Then I decide 1) my exercises, 2) the rep scheme, and 3) the weights, in that order.
* I use sprint based or power based. Nothing else (no K2E or GHD sits).
* Triplets are good. Couplets are great.
* They should complement the goals of your training program. If you don't have goals, stop training until you get some.
* Make use of KBs, DBs, bags, and other items. Get strong on barbells; get fit on implements.
* The majority of my metcons cycle down. I love 21-15-9 (or similar multiples). If you plan it correctly, you're nearing failure every round. Rounds have their place, but you often have to measure your work. AMRAP should be kept under 10 min, preferably under 7.
* Understand the difference between a metcon and simply performing movements in a fatigued state. It's easy to design something that makes everyone tired.
* Consider strongman-type metcons.
* You should be able to do these at full intensity. However, you should also be able to complete them in a short time, and they should not leave you on the floor like a CF metcon. If you're not recovering, you're doing too many reps, going too long, or not eating enough. Probably all of that.
* I usually don't time mine anymore. I go full-on, and that's that. I don't measure progress with some crappy calculator; I measure it with the weights I lift and success in my sport. Don't get caught up in the "science."
* Throwing up is usually indicative of poor planning, not hardcore training. It should happen rarely, if ever.
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Old 07-29-2009, 01:41 PM   #17
Brandon Oto
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I'm with Gant on many points. The only thing I'd call universally mandatory for a metcon is that it fulfill the right role in your overall program; in order to do that will require different qualities for different people. The obvious example is orienting your conditioning towards particular movements or time domains that you need for your sport or interests.

And some factors are just plain subjective; if you can get similar results from both A and B but you hate A, then B is just a better choice for you.

There's also a major divide I think between a schedule where you're just trying to do enough conditioning to maintain a baseline while improving other metrics, and a schedule where conditioning is one of or your primary priority. Obviously in the latter case you'll be doing a lot more of it and with much more thought and complexity; it's the big rocks, so to speak.

But as far as simple short maintenance metcons go I definitely like the ideas of:

-- metabolic NOT strength- or skill- or anything else-limited. think running, not deadlifting.
-- do shit you're not doing elsewhere in your training (think sandbags not barbells)
-- do shit that you want to improve (think weak points, not strong ones)
-- don't do shit that cuts into recovery from your other training unless conditioning is a priority (think shadowboxing, not slow GHD situp negatives)
-- it needn't be "fun" but it shouldn't be really boring or horrible, because as already discussed it's not a high enough priority that you'll keep doing something horrible for long (keeping it at least somewhat varied helps)

Some more principles and ideas here: http://agt.degreesofclarity.com/conditioning/
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Old 07-29-2009, 02:32 PM   #18
Gant Grimes
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PS. Proper programming can be difficult. You might need to step back from it all and relax.

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Old 07-29-2009, 02:44 PM   #19
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They should complement the goals of your training program. If you don't have goals, stop training until you get some.
This is the essence of the entire thing. Goals first, workout planning second. Great post Gant!
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Old 08-01-2009, 06:44 PM   #20
Chris H Laing
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Originally Posted by Gant Grimes View Post
* Understand the difference between a metcon and simply performing movements in a fatigued state. It's easy to design something that makes everyone tired.
Anyone care to elaborate on this one?
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