This document discusses metabolic conditioning and provides considerations for planning sessions. It covers: - Physiological adaptations from longer vs shorter high-intensity interval training sessions - Tactics for central and peripheral adaptations including work-rest ratios and intensities - Various considerations for planning sessions such as athlete needs, testing data, stage of season - Methods for progressing or regressing intensity, volume, and rest during sessions - Example session structures including intervals, circuits, small-sided games - Using off-feet equipment for conditioning when running is not possible - Two scenarios providing sample conditioning plans within time constraints

1. Metabolic Conditioning: Planning,
prescribing & potential issues
Jamie Knight
Jan 2020

2. Physiological Adaptations

3. Physiological Adaptations
General
Longer intervals
>85% HRmax
>20 mins (16 x
60:20s)
Negative W:R

4. Physiological Adaptations
General
Longer intervals
>85% HRmax
>20 mins (16 x
60:20s)
Negative W:R
Specific
Short intervals/ ‘pulses’
>85% Hrmax
5-10 mins
Positive W:R + intra-set rests

5. Tactics
Central Peripheral
• Recruit as much as you can
• Rest periods just long enough
to maintain work intensity but
not too long for HR to recover
too much
• Medium intensities – Enough
to accumulate mins >85% HR
• Long work durations (40s-90s)
• Negative W:R
• Task specific musculature – must
be in the areas they use and fatigue
in during the game
• Inter set rest periods – to maintain
intensity
• High intensities – need this to get
the blood flow pushing against
capillary walls
• Short work durations (5s-20s)
• Positive W:R

7. Considerations
• Which qualities do we need to develop?

8. Considerations
• Which qualities do we need to develop?
• What does the GPS show?

9. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?

10. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?
• Do you have recent testing scores you can use?

11. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?
• Do you have recent testing scores you can use?
• Is it a stand alone session or integrated into skills?

12. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?
• Do you have recent testing scores you can use?
• Is it a stand alone session or integrated into skills?
• What is the ‘cost’ of this training?

13. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?
• Do you have recent testing scores you can use?
• Is it a stand alone session or integrated into skills?
• What is the ‘cost’ of this training?
• Is this the right time to expose them to this kind of
training?

14. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?
• Do you have recent testing scores you can use?
• Is it a stand alone session or integrated into skills?
• What is the ‘cost’ of this training?
• Is this the right time to expose them to this kind of
training?
• Are they already getting sufficient exposure during
their skills training?

15. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?
• Do you have recent testing scores you can use?
• Is it a stand alone session or integrated into skills?
• What is the ‘cost’ of this training?
• Is this the right time to expose them to this kind of
training?
• Are they already getting sufficient exposure during
their skills training?
• Can we be more efficient with their skills training?

16. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?
• Do you have recent testing scores you can use?
• Is it a stand alone session or integrated into skills?
• What is the ‘cost’ of this training?
• Is this the right time to expose them to this kind of
training?
• Are they already getting sufficient exposure during
their skills training?
• Can we be more efficient with their skills training?
• How much time do you have with the athletes?

17. Considerations
• Which qualities do we need to develop?
• What does the GPS show?
• What stage of the season is it?
• Do you have recent testing scores you can use?
• Is it a stand alone session or integrated into skills?
• What is the ‘cost’ of this training?
• Is this the right time to expose them to this kind of
training?
• Are they already getting sufficient exposure during
their skills training?
• Can we be more efficient with their skills training?
• How much time do you have with the athletes?
• Are there any inputs from the coach?

18. Progressing / Regressing
Intensity Volume Rest

19. Progressing / Regressing
Intensity Volume Rest
• Speed athlete must run
• Time target
• Target distance
• Actions/ drills to
complete
• Pitch dimensions in SSG

20. Progressing / Regressing
Intensity Volume Rest
• Speed athlete must run
• Time target
• Target distance
• Actions/ drills to
complete
• Pitch dimensions in SSG
• No. reps per session
• No. sets per session
• No. sessions p. week

21. Progressing / Regressing
Intensity Volume Rest
• Speed athlete must run
• Time target
• Target distance
• Actions/ drills to
complete
• Pitch dimensions in SSG
• No. reps per session
• No. sets per session
• No. sessions p. week
• Passive or active rest?
• Rest duration
• Intra-set rest?
• Rest between sessions?

22. Session Ideas
• Long intervals (3+ mins)
• MAS running – see Dan Baker
• MAS concentric grids (100%:70%)
• 15s @ 120%MAS: 15s rest (Eurofit)
• 20s @120% MAS: 10s rest (Tabata)
• Tempo running
• Circuits
• Small sided games
• Sprint interval training
• Bag work

23. Off-Feet Training
• Central vs. peripheral adaptations?

24. Off-Feet Training
• Central vs. peripheral adaptations?
• When may we make use of it?

25. Off-Feet Training
• Central vs. peripheral adaptations?
• When may we make use of it?
Opportunity to try things…..

26. Off-Feet Training
• Central vs. peripheral adaptations?
• When may we make use of it?
Opportunity to try things…..
There’s always a way!

27. Off-Feet Ideas
• Bike
• Rowing ergometer
• Ski erg
• Boxing
• Med ball

28. Scenario 1
You have been given a 30 minute slot to do a conditioning session with
the women’s hockey squad (22 women). It’s Tuesday on Week 3 of pre-
season. They have had one skills session in the morning and your
fitness is the last session for the day, with Wednesday being a rest day.
You have the full pitch available to you.
Plan an appropriate conditioning session that lasts a maximum of 30
minutes.

29. Scenario 2
You have been told that you have 4 x 3 minute blocks within a rugby
skills session to do conditioning with 25 players. It’s the ‘business’ end
of the season. The coach wants the session to be sharp and intense.
You have half of the pitch (50m x 50m) and can use rugby bags/ shields
etc.
Plan 4 appropriate blocks that lasts a maximum of 3 minutes.

30. Scenario 3
An athlete approaches you and informs you that they have broken their
clavicle and cannot run. You have a WATT Bike, Ski Erg and Rowing Erg
at your disposal. They have 25 minutes free to complete a session of
your choice.
Plan an appropriate session that lasts a maximum of 25 minutes. State
any additional requirements due to the injury.