Background: Each training method serves specific objectives; thus, it is essential for sports coaches to select training styles that align with their intended goals. The diversity of training methods can enhance athlete motivation, rather than relying solely on one or two approaches. MetCon and CrossFit are among the most contemporary and effective training models, widely recognized for their ability to improve overall athletic performance and physical fitness.

Objective: This study aimed to examine and compare the effects of MetCon and CrossFit training on certain physical capabilities and the performance of athletes in the 400-meter freestyle race.

Methods: The researchers employed an experimental method involving two experimental groups. The study sample consisted of eight runners from Najaf Province, Iraq. The training program was implemented over a period of two months, with three training sessions per week.

Results: The findings indicated that MetCon-based training contributed to significant improvements in acceleration, short- and long-duration speed endurance, and overall performance in the 400-meter freestyle race. Similarly, CrossFit training also led to enhancements in acceleration, speed endurance over both short and long durations, and race performance.

Conclusion: Both MetCon and CrossFit training methods were effective in improving the physical variables and performance of runners in the 400-meter freestyle race. These findings support the inclusion of such modern training approaches in athletic development programs to enhance performance and physical resilience.