Mixed Modal Conditioning Sessions

Workout of The Week

Most people move like machines and wonder why they feel like one.

Stiff, slow, and fragile.

Next week, I’m releasing a deep dive into cardio progressions and Zone 2 training. Zone 2 training is likely not the best use of your time. More on that next week, until then, here’s something you can apply right now:

Mixed modal conditioning (MMC)

The truth is…

• Boring training is usually ineffective training.

  • You don’t try as hard when you’re checked out mentally.

• It doesn’t build GPP (general physical preparedness).

• It doesn’t help you recover faster, handle more volume, or show up stronger the next day.

If you want more results in less time, your body has to become a more efficient engine, not just a louder one.

I’ll show you how in this article.

MMC

Zone 2 is boring.

And to be honest, most people may or may not have 30 minutes to sit down and stare at a treadmill screen. While the workouts below may still be 30 minutes, you can integrate strength training accessories or complimentary movement patterns into them to improve your strength and mobility while improving your conditioning.

The mixed modal Lite template is for anybody that wants something more cardiac output related but doesn’t want to just use one piece of equipment. Just like strength training is specific to the muscles you work, so is aerobic training.

If you only bike for conditioning then you’re not building capacity in other tissues or movement ranges that aren’t targeted in cycling.

Simple layout here, pick a couple movements and go to work. I’d aim to stay between top of Zone 2 and mid Zone 3 (65-75% of heart rate max).

Sample Workout:

A1. Jump Rope x 10:00

A2. Weighted Vest Step-ups , Alternating Leg, x 10:00

A3. Ski Erg x 10:00

This template is truly mixed modal since we’re integrating greater pressure load on the heart with some of the weighted kettlebell movements. I would again aim for the same heart rate zone as above sor regulate your pace accordingly.

There are more movements than just these that you can do, but the point of this post is to give you some ideas to run with right away.

This method would be the best one if you were trying to add in accessory work like pushups, rows, lunges, or similar movement patterns into your conditioning as a means of consolidating your training (saving time).

Sample Workout:

4 Rounds of…

A1. Kettlebell Clean & Press 60 sec, 10 sec rest

A2. Jump Rope 60 sec, 10 sec rest

A3. KB Clean, Snatch, Press 60 sec, 10 sec rest

A4. Jump Rope 60 sec, 10 sec rest

A5. Sled Drag 60 sec, 10 sec rest

This is my favorite for most people.

Got 20 minutes?

Set a timer and bang out 10-15 reps for two complexes and then 2 to 3 min of a cyclical movement. If you’re really pressed on time for weekly conditioning you can segment this workout into a low and high intensity section.

For instance, do 20 min total. The first 15 min Keep heart rate at top of Zone 2 to mid zone 3. The next 5 minutes push the pace into Zone 4-5 and finish at a faster pace. This way you touch on multiple zones in a session.

Sample Workout:

20-Minute AMRAP

A1. Pushup + Tuck Jump x 10

A2. KB Row, Clean, Press, Squat, Reverse Lunge x 5 reps of each x 3 sets

A3. Ski Erg x 3:00

The gym is your oyster, or whatever the saying is. Get creative and train hard. Feel free to have some liberty for movement selection and drop any questions you have in the comments below.

I’m working on compiling sample workouts that fit these templates and a couple bonus others. Subscribe to the newsletter if you want early access to the manual.

Stay Strong 💪