Ten Years Strong: Nike Metcon 10 is flagship Cross-Training shoe

A decade ago, Nike launched the Metcon, a training shoe with a rigid heel and features like rubber sidewalls designed for rope climbs. It made an immediate impact in the functional fitness world, where squats, dynamic movement, and full-body training take priority over isolated muscle work. The Metcon signaled that Nike was serious about athletes training with kettlebells and free weights in a CrossFit gym.

Today, August 4, the company launches its tenth iteration of the shoe, the Metcon 10. Like its predecessors, the shoe was designed for strength training and mixed workouts. The new version is lighter, more flexible for running and jumping, and more stable for deadlifts and squats.

The Metcon 10 touts a new foam that Nike says improves cushioning during sprints or box jumps. And a wider toe box adds stability in the gym. The upper has been reinforced with overlays to handle rope climbs and high-impact drills.

“A decade in, we revisited the DNA of what makes Metcon the global standard in training footwear and obsessed the balanced system of strength that Metcon stands for: stability, grip, lockdown and mobility,” says Erin Gleason, Product Line Manager, Nike Training. “In designing the Metcon 10, we really streamlined the build and focused on going back to the foundation of what makes Metcon great, listening to the voices of athletes across all disciplines and intensities to create a shoe that reflects the way they train today.”

Strength Training for Youth?

In recent years, young athletes have been training differently, combining drills, lifting, speed work, and conditioning in the same session. Old attitudes about training discouraged kids from lifting weights. Now, health experts understand that strength training can be healthy for kids as long as they do it with proper form and supervision.

Some coaches now encourage kids as young as 7 years old to embrace training that includes weightlifting and speed work. A report from Stanford Medicine Children’s Health cites “no growth plate injuries” in supervised programs and highlights benefits like stronger bones, ligaments, and improved athletic performance.

Strength training, which is distinct from powerlifting or bodybuilding, can also support weight control in kids. Programs should be fun, Stanford Medicine cites, and limited to 1–2 sessions per week with a trained coach.

Nike Metcon 10

The Nike Metcon 10 is available in adult and youth sizes. Parents and coaches may appreciate the shoe’s added structure and durability as athletes begin lifting or spending time in the gym.

The shoe is aimed at serious training and may be a good fit for youth athletes ready to take the next step in their development. It starts at $155 and is available now.