605 KNOWLEDGE SERIES- 5 Top Tips to improve your Met-Con Scores

For some of us, seeing a decrease in our met con times or increasing the number of overall reps achieved when completing particular workouts allows us to gauge whether our fitness is improving. 

In this week’s article we identify some simple things we can work on to help us improve our met-con scores as well as our overall fitness and health.

Having fitness markers can give us something to focus on in the medium to long term especially if fitness is your sport. If chosen well these benchmark workouts can provide intelligent tests of fitness. Making sure we find out exactly where we are, fitness wise, by testing a particular workout initially, then retesting after a block of specific training is a great way of gauging whether we have improved or not. Getting the advice and guidance from a coach you trust will also help make sure that your training is moving forward and is actually helping you progress as and athlete 

For most of us who participate rather than compete in the sport of fitness, these improvements tend to reduce in frequency once we leave the ‘beginner stage’ (typically 12-18 months of CrossFit style training).  

So how do we break through the inevitable plateau’s that will occur as our training age increases as well as keep you from getting injured and fresh to be able to perform when it matters?? 

Here are 5 top training tips/principles you should be using to help you keep seeing improvements in the long term. 

  1. Build an Aerobic Base 
  2. Improve your movement efficiency 
  3. Build absolute strength 
  4. Learn new/complex skills in isolation before adding any intensity 
  5. Earn your intensity- adding intensity once you have improved all of the above (not before)

Building an aerobic base:  

Turns out spending time building your aerobic base should form the foundation of any structured fitness program no matter if you are a competitive exerciser or someone who just wants to be healthy and longevity. 

So, what does the word ‘Aerobic’ actually mean?  

Put simply, aerobic exercise can be defined as ‘slow, cyclical, steady and sustainable for a long time’ using fat as its primary energy source.  

Running, rowing, swimming, cycling are all recognisable forms of low skill, cyclical sustainable exercise when executed at a steady pace. However, aerobic work can be done using mixed modal (CrossFit style) pieces too if programmed correctly.  

What are the benefits of adding this type of training in to your weekly program? 

  • Building an aerobic base can help your recovery from more intense bouts of training. 
  • Can help to reduce stress and promote recovery. 
  • Can help improve body composition over time. 
  • Can allow you to keep moving during more intense conditioning pieces (Met-Con’s) and improve your scores. 

In order to improve your aerobic base/capacity you don’t necessarily have to spend hours and hours on a rower or assault bike. Going for a long hike, walking the dog, pushing a pram can all be classed as aerobic exercise. These can also be great ways to get outside of your everyday environment, get some much-needed vitamin ‘D’, kick start the recovery process from tough training sessions and in the long term, improve your actual fitness and health.  

There really is no need to hit high intensity workouts more than once or twice a week if your aim is long term health and fitness. When it comes to aerobic work, building volume (time, metres, calories etc) before adding intensity must take precedent. Adding specific aerobic work can also really help balance out your weekly training and allow you to make the fitness improvements you desire. 

If you want more specific advice as to how to add specific aerobic training in to your program to suit your needs and goals simply CLICK HERE to contact one of our expert coaches. 

Next week we talk about how improving your movement efficiency can help you improve your met con scores as well as keep you injury free.