When I originally wrote my Metabolic Finishers article for T-nation. The article contained 10 metabolic workout finishers. The editors cut the article down to only 7 metabolic workout finishers in the published version.
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So, as not to let those missing workouts go unseen – In today’s post, I provided you with the other 3 (missing) Metabolic Finishers for your heart pounding, lunges burning, fat burning and mental toughness building pleasure !
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Metabolic Finisher #8 – Partner Tag
You want to know how to take an old game and make it a fun and ridiculously effective conditioning workout. Here’s how!
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Purpose – improve total body conditioning, improve quickness/ reaction ability when tired, bring out competitiveness, great for all athletes who like to compete and push each other!
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How to do it – Place four cones in a 10 foot by 10 foot square. Without ever leaving this square, play tag with your partner. Both exercisers attempt to tag their opponent while avoiding your opponent’s efforts to tag you. Tag anything below the neck.
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Here’s a video of two of my Heavy weight athletes: (Mr.Shogun Fights and Tommy Lee’s Bodyguard) John Rallo and Gary (Big Staz) Stasny using this drill –
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Work for 45sec-2min rounds. Rest 45sec-1min between rounds. Perform for 4-6 rounds!
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Coaching Tips:
– Do not just corner your opponent and get slaphappy!
– Stay on your toes and keep moving around
– Use fakes and body faints to throw your opponent off
– Learn to relax and react – you will be surprised at how tiring this gets you. (At least at first)
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Metabolic Finisher #9 – Reaction Ball (throw and catch)
If you don’t have a training partner: But, like the idea of the above reaction based tag drill above. Buy a reaction ball from Perform Better for less than $20 and get after it! You may have to purchase two reaction balls because you can drive your dog crazy with this thing as well!
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Purpose – improve total body conditioning, improve quickness/ reaction ability when tired, bring out competitiveness, great for all athletes who like to compete and push each other!
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How to do it – Drop the reaction ball on the floor and attempt to catch it again in as few bounces as possible
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Here’s a great, high quality video on Reaction Ball training from Mark Verstegen and the folks at Athletes Performance.
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Work for 1=2min rounds. Rest 45sec-1min between rounds. Perform for 4-6 rounds!
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Coaching Tips:
– Always maintain your feet underneath you with good center of gravity
– Stay on your toes and keep moving around
– Move as fast as you possibly can to catch the ball and return to the starting position
– Learn to relax and react – you will be surprised at how tiring this gets you. (At least at first)
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Metabolic Finisher #10 – Leg Complexs
If you want to ramp up the intensity of workouts and use some protocols guaranteed to develop legs that won’t quit – These leg complexes I’ve provided in this article, may be just what the fitness doctor ordered.
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Any of the leg circuit workouts I’ve provided in this article can be used a metabolic finisher.
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What are your favorite metabolic workout finishers?
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Coach Nick Tumminello is a Baltimore MD Personal Trainer and the owner of Performance University Speed, Strength & Conditioning.
