The hybrid method - plans
The Athlete
The Athlete programme caters to individuals who crave a multifaceted approach, blending cardiovascular endurance with muscular strength and speed maintenance. The program features a predominant focus on running, as well as focusing on other conditioning systems. Complementing this, specialised exercises are integrated in, meticulously chosen to enhance running and sports specific training efficiency, strengthen key muscle groups, and optimise overall athletic conditioning.
Who it’s for:
Someone looking to get fitter to potentially improve their sport, or take their training in a different direction from just strength and hypertrophy training.
Key Benefits:
Your cardio will be in the best shape it’s ever been.
You’ll be faster, more agile, and more explosive.
You’ll burn a lot of fat whilst maintaining muscle due to the high output - prepare to be jacked.
Trade-Offs:
Not entirely focused on growing muscle or strength
The Structure:
3x Strength Training days, all full body days.
3x Runs
1x Conditioning workout
Total Hybrid
The Total Hybrid is a transformative journey designed for individuals striving to enhance their conditioning while simultaneously cultivating strength and muscle. This program caters to those seeking a balanced fusion of power, muscular development, and functional athleticism. The program incorporates targeted exercises to promote muscle growth while maintaining functional mobility and a high level of cardio, crucial for various sports. Whether you're a seasoned athlete or a fitness enthusiast, this program ensures a harmonious blend of strength, muscle, and functional prowess, providing a comprehensive solution to elevate your overall fitness game.
Who it’s for:
Someone looking to build functional strength and muscle, whilst still maintaining a good level of cardio that can be applied in sports.
Key Benefits:
You’ll become functionally fitter whilst building muscle.
Your strength and power will rise exponentially.
You’ll still remain in good shape at a low body fat percentage, due to the high output but also a focus on muscle building.
Trade-Offs:
Not entirely focused on getting fitter, although you will see big improvements from your starting point..
The Structure:
4x Strength Training days, Lower, Upper, Push, Pull.
2x Conditioning workout
1x Run
The Powerhouse
The Powerhouse is tailored for individuals dedicated to cultivating raw strength, explosive power, and muscle growth. This program offers a specialised approach emphasising on progressive strength training, power development and hypertrophy. While the program prioritises getting stronger and building significant muscle mass, it acknowledges the importance of overall fitness. The programme includes a small, but effective amount of conditioning, so you can uphold a good level of cardio that can carry into your training, sport and in life.
Who it’s for:
Someone looking to primarily build muscle and functional strength, yet not negating their levels of physical preparedness.
Key Benefits:
You’ll grow tremendous strength that can be applied into sports if necessary.
You’ll grow muscle and build a robust physique, whilst upholding mobility.
You’ll maintain some level of cardio, which will help with your strength training.
Trade Offs:
Not a huge amount of time focused on improving cardio, albeit it will still be included.
The Structure:
5x Strength Training days,
1-2 x Conditioning workout
BONUS: Marathon Plan
If you've ever thought about taking the leap and signing up for your very first marathon, then this 16-week plan will be a fantastic guide. The progressive plan involves running 5 times per week, with a hybrid of fast, long and easy runs to help build your capacity and speed. This plan only includes the running aspect, however there are days where you are recommended to strength train, for which we recommend using some workouts from the Athlete plan.
The guide includes set distances, running zones and paces based off your race pace (this can be estimated).
Who it’s for:
Someone who currently runs 10-15 miles per week, or is on and off with their running and wants to set a solid plan in place for a marathon.
Note: If you have never run before or done a very limited amount of running, this plan may be too much to begin with. Build a base by running 2-3 times per week for 8-16 weeks before beginning this plan.