Tim Ferris and Kelly Starrett Inspired MetCon Program

Hello my friends


Tim Ferris interviewed Kelly Starrett and it was awesome. From their conversation came the following program.

Plus there is something of my own at the end ūüôā


Tim/Kelly Met-con Program

(metabolic conditioning)

5 rep max exercise = ‚ÄėA‚Äô

week 1 = 5 sets of ‘A’ with 3-5 mins rest

week 2 = 5 sets of Crawl+’A’ with 3-5 mins rest

week 3 = 5 sets of Crawl + Burpee + ‘A’ + Rest

week 4 = 5 sets of Crawl + Burpee + side shuffle + ‘A’ + Rest

week 5 = Test = rest an extra day or two – use 5 rep max weight: do as many reps as possible





CLP program

Day One

I) Cleans (I

  1. strength – increase volume:

week 1: (2,4,6) x 3
week 2: (2,6) x 4
week 3: (2,4,6) x 4
week 4: 6 x 6

*New phase: adding in corrective exercises first, then assistance exercises

conditioning – pre-stress ‘A’

week 5: corrective/ clean/ assistance
week 6: corrective/  assistance/ clean
week 7:correctivex2 / assistance/ clean
w8:correctivex2 / assistancex2/ clean

Day Two

II) Squat (II
strength – increase volume

week 1: 5,4,3,2,1
week 2: pyramid
week 3: 4,3,2,1x2s
week 4: 3,2,1×3/4s

*New phase: conditioning Рpre-stress new rep range

week 5: corrective/ squat/ assistance
week 6: corrective/  assistance/ squat
week 7:correctivex2 / assistance/ squat
w8:correctivex2 / assistancex2/ sq

Day Three

III) Press (III
week 1-4
Grind: 4,3,2,1
Grind: 5,4,3,2,1

*New phase

III) Clean/Press (III

week 5-8
Explode: 2,4,6
Explode: 2,4,6,8

>>>     ?week off?       <<<<

*Phase III

IV) Clean/Squat/Press (VI

week 9: pyramid
week 10: ladder x3
week11: increase rep
week12:increase set





– increase weight by 20lbs per set/rung on the way up the ladder,
– increase weight by 5-10lbs per set/rung on the way down.
the last rep should be around 80% of your max
the first rep should be around 90lbs less that your target weight.

– rep ranges can be extended and so can the number of rungs/steps
– 7-10 sets is enough
– consider additional sets the same rep/weight or drop set
– the peak set (ex. 4R) should more or less be a repetition max?
– the first downward rung is a test to see how you adapt to changing demands
– further exploration is needed on this topic

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