Metabolic conditioning is a very effective way of getting stronger and fitter at the same time.
When I say fitter, I mean increasing aerobic capacity and the cardiovascular system. It is not as simple as pairing two exercises together and going hard through it until you burn out or slow
down. metabolic conditioning takes time into account and, whether that is sticking to a time or beating a
time with given repetitions. It is important to understand how the body gets energy when
programming these types of workouts. The work to rest ratio can be determined by the goal
of the workout.

Metabolism is how we break down food for energy. It can be broke into three sections,
Phosphagen, Glycolytic and Aerobic. Phosphagen, also known as the creatine phosphate
system, is the most powerful and fastest way to get energy. This is used in explosive
movements and short duration bursts no more than 10 seconds long. An example is a short
sprint, Olympic lift or a max jump. This system is so quick and powerful that it may even
take 3-5 minutes to recover. When training this system, recovery time is very important and
full recovery is the goal. Glycolytic can provide energy for up to 4/5 minutes. It is primarily
used in short but intense duration including 400-800m sprints and weightlifting. This can
take 3 minutes to recover fully. Finally, the aerobic system includes long lasting duration
and can recover in a matter of seconds. Now it is important to note that no sole pathway works once at a time, there is a lot of interplay but certain work to rest ratios used in metabolic conditioning can prioritise one energy system. You can still build all systems to a certain point, but you may have to prioritise one
depending on your goals.

Metabolic conditioning can be used to maximise the efficiency of one energy system, which
can be directly translated to a particular sport or even just for personal goals. From the
Journal of Strength and Conditioning Research, a study in 1992 named ‘’Effect of resistance
training on excess post-exercises oxygen consumption’’ showed us that this high intensity
training leads to a higher resting metabolism for hours after. Metabolic conditioning very interesting because it values and prioritises rest time, which is often ignored. 

Here is a general look at how you can prioritise each system (I mean general when I say it).
Work to rest ratios (W:R)
Endurance (4:1) Work 4 minutes, rest for maximum 1 minute.
Intermediate system (1:2) Work for 20 seconds, rest for 40 seconds.
Explosive/Power (1:10) Work 10 seconds rest 2 minutes.

Kevin

​Are Macro and Micro Nutrients important for Athletes??? YES!!!!
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Let's delve into what we need each nutrient for and requirement levels.
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Protein
Every cell in your body needs protein. Protein is absolutely essential for athletes due to the amount of training they are doing. Protein turnover is very high so demands for protein are also very high. We need it for recovery and muscle repair. It is also very important in times of injury. I recommend 2g per Kg of Bodyweight.
Sources include: Meat, Fish, Eggs, Beans, Legumes. Eat protein at every meal.
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Carbohydrates
Carbohydrate is the preferred fuel for GAA. It gives us energy in the form of glucose or stored glycogen. There are 2 types of carbohydrates:Complex carbohydrates and simple sugars. Complex carbohydrates are the ones we want most of in our diet. They not only provide fuel but also fibre which is essential for gut health. I recommend about 3g per Kg Bodyweight. This can increase days of games/trainings or day before to almost 6g per Kg Bodyweight. Sources include: Rice, Oats, Fruit, Potatoes, Sweet Potato.
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Fats
Fats are often neglected and are a very important part of an athletes diet. Fats reduce inflammation (caused by exercise or injury), they are part of our cell membranes and they transport vitamins A, D, É & K. I recommend about 1-1.5g per Kg BW. This can increase or decrease based on carbohydrate consumption. Sources include: Avocado, nuts, seeds, dark chocolate, oily fish
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Micronutrients
These are often overlooked. Although they are required in small quantities, lack of consumption can lead to serious deficiencies. Not only is immune function lowered increasing risk of catching colds and illnesses which can increase absenteeism from training. Cognitive function can be impaired (not ideal on a pitch). Micronutrient deficiencies in some cases can cause fatigue like a lack of Iron or B Group Vitamins. Water would also be considered a micronutrient
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It is important to look at the big picture. It's not just macros that are important to athletes. We need micronutrients for our overall recovery and health
 

As we all know, movement is controlled by the brain. Muscular contraction is a signal sent from the
brain just like any other movement. The brain is signalling the muscles to contract. But the
body does adapt and learn to neuromuscular movements (which mean some movements may
become a habit and the Mind muscle connection might be lacking). I will explain 3 ways of improving this connection and then explain what strength really means with this connection.

First of all, I think the best test to know if you have this connection is quite simple to be
honest. Can you concentrate on a muscle and activate it. For example, can you tense and
contract your bicep, triceps, chest, lats, hamstrings, quads, calves etc... If you can do this and
control the muscles contractions, you have this mind muscle connection.

Secondly, know what muscle you are working and make sure that muscle is doing the work.
A lot of the time, especially with pulling/back exercises, people are not getting the most out
of their workouts. Your arms should be seen as levers/handles and the back should be the
muscle pulling. How can you fix this? It is easier than you think, 'retract your scapula'. This is not as technical as it sounds. Retracting your scapula means squeeze your shoulder blades together and try touch them off each other. This is a simple technique used to get proper connection to the back muscles. With the seated row or single arm row, I hear a lot of people saying that their arms are feeling it for most of these exercises, which means the arms the predominant muscles working, when really they should be secondary muscles assisting the lift. 

Third on the list of improving mind muscle connection is by using the appropriate weight with the appropriate technique. This means no ego lifting (ego lifting is just packing on as much weight as you can
and using any old form to throw the weight up or move the weight). It is important that you are in control of the exercise as you lift the weight, but just as importantly, as you lower the weight. You should avoid swinging or using momentum to lift a weight (especially if you have difficulty feeling that muscle connection).