We’ve all seen them: One day they’re next to you in the gym, out-lifting you on that one rep max that you’ve struggled to hit for weeks. Next thing you know, they’re sprinting on the treadmill, before transitioning to burpees, box jumps, and wall balls.
You know what they say – If you can’t beat them, join them. So if you’re looking to jump on the hybrid training bandwagon, then you’re in the right place.
Becoming a hybrid athlete isn’t easy. But it does have numerous benefits and is highly rewarding.
Get Started With The Gymshark Training App
Looking to get started straight away? Download the Gymshark Training App, and choose from 3, 5 or 6 day hybrid plans.
Featured Programs:
The Energizer with Devon Lévesque (3 days)
Five-Day Functional Fitness with Strength and Conditioning coach, Josh Carr (5 days)
Limitless Conditioning programmed by the Gymshark coaches (6 days)
Pick your program and start your hybrid training program today.
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What is Hybrid Training?
You may already be familiar with this training trend from our previous article What Is Hybrid Athlete Training? but in case you aren’t, let’s go over the basics:
Hybrid training is essentially training across multiple disciplines to improve all-round performance. Whilst a powerlifter might steer clear of steady-state cardio, and a marathon runner may flinch at the idea of a heavy bench session, hybrid athletes use a blend of training styles, with the aim of improving at all of them.
Not dedicating yourself 100% to one discipline is not without its drawbacks. You’re unlikely to have the strongest 1 rep max in the weight room, the fastest sprint time, or be able to outrun a marathon runner – but could you take them all on and do a pretty good job? Most likely. And athletes such as Nick Bare and Noah Ohlsen prove that.
If you want to be able to take on a variety of challenges and improve overall fitness, inside and outside the gym, hybrid training could be for you.
5 Elements Of A Hybrid Athlete Training Program
So where do you start? Part of the beauty of hybrid training is that it’s flexible – there’s no set rules or regulations. However, we’ve come up with our own list of elements that we believe most commonly make up a hybrid training program.
1. Strength Training
Strength training is an important element of a hybrid athlete training program, helping to build overall strength and muscle mass. We suggest including a mixture of compound exercises (think the big key lifts: squat, bench, deadlift, etc. that use several muscle groups simultaneously), and accessory movements that hone in on specific muscle groups to further develop strength and address weaknesses.
A key element here is progressive overload (increasing the intensity, load, or volume over time) and periodization (we’ll go into that more later). This is especially important for athletes who have been training for a while, and who need to constantly challenge their muscles to prevent training plateaus. This means keeping track of your sets, reps, and weight each week, to ensure you are building week on week.
2. Running
It’s no secret that many hybrid athletes are very strong runners – and they do it looking jacked AF. Running is probably the most minimal equipment sport you can get, and it’s extremely versatile, allowing you to tap into different heart zones, and train for speed or endurance. Whilst the former centers around maximizing velocity over shorter distances (think: sprints, intervals, anaerobic work), the latter builds the capacity to maintain the pace for longer periods (think: long-distance runs and aerobic training).
Aerobic training was previously thought to inhibit strength gains, however, research has proved that cardio can support muscle growth and function, increasing overall fitness levels and reducing the risk of injury [1] [2]. Hybrid athletes practice both speed and endurance running disciplines, which therefore has positive benefits for both strength and functional training, which we’ll go onto next.
3. Functional Training
Functional training refers to exercises that improve muscle strength, balance, and mobility for the activities of daily life. This type of training does not focus specifically on training muscle groups, but rather on movements that mimic what we do in everyday life – e.g. kettlebell swings, box jumps, or farmer’s carries [3] [4]. Training these movements develops core stability, balance, coordination, speed, and power – all of which are extremely transferrable to other sports and will make you a more well-rounded athlete.
4. Flexibility & Mobility
A well-rounded hybrid athlete training program will include some aspect of flexibility or mobility work, both of which are essential for improving form and preventing injury [5] [6].
This can be incorporated in several ways, including:
During the warm-up: Perform dynamic stretching (active movements that stretch the muscles to full ROM) to increase flexility and reduce stiffness [7]. These should be specific to the programmed exercise in the workout.
In between sets: Long rest periods? Inter-set stretching further mobilizes the body and can enhance muscle thickness and strength [8]. For example, you could perform leg swings in between squats, or during overhead press sets, PVC pass-throughs, taking a wide grip on a PVC pipe, locking out arms, and moving the pipe overhead, behind you and then back to the front to mobilise the shoulders.
Post-workout:Passive stretching (stretches that are held for 15-60 seconds) is used immediately following a workout to reduce muscle stiffness and increase ROM [9].
Foam Rolling: This can be performed as part of the warm-up (to improve performance and flexibility) or post-workout, to reduce muscle pain sensation [10].
Taking part in a focused mobility session e.g. a yoga class, which has been shown to enhance strength and flexibility, and reduce stress [11].
Check out the Gymshark Training App, for free mobility workouts you can do anywhere, anytime - from Deadlift mobility, post-run stretching, and even restorative yoga.
5. Rest & Recovery
When you’re in a routine and eager to make progress, it can be tempting to skip rest days. But this final element of hybrid training is just as important, and should not be skipped. Rest and recovery are essential for alleviating muscle pain and soreness, injury prevention, and repairing and building muscles [12].
Rest & recovery falls into two categories:
Short-term recovery (occurs in the hours following exercise e.g. cooling down properly, stretching, and getting enough sleep).
Long-term recovery (longer recovery periods build into an exercise program e.g. a planned rest day, or a deload week – where the load, intensity and/or volume of training is lowered for a week, to allow for recovery).
When building your hybrid athlete training program, it is essential to allow sufficient time for recovery between workouts and to plan scheduled rest days. The American Council on Exercise (ACE) suggests that athletes who engage in high-intensity exercise should schedule a rest day every seven to 10 days, but this isn’t a hard and fast rule, and we would recommend at least one dedicated rest day per week.
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3 Steps To Building A Hybrid Athlete Training Program
So we know the key disciplines of our hybrid athlete program, but how do we go about training all of them at once? Let’s break it down. Here are our three steps to building a program.
1. Set Your Goals
Remember the old saying ‘Jack of all trades, master of none’? Don’t be fooled into thinking that because hybrids train across disciplines, they have a goal to be the best at each. You aren’t going to be running as fast as Usain Bolt or deadlifting like Eddie Hall – but you could get fairly good at both.
The best way to approach your hybrid program is to set one main goal. One of the best things about hybrid training is that it’s flexible – there aren’t any set rules. What do you enjoy the most? What do you want to improve on?
If you love running and want to improve your 10K time, then prioritize that and structure your strength sessions around improving your running (think: lunges, squats, calve raises). If you’re chasing a heavier back squat, then program your squats at the start of your workouts, on a day when your legs aren’t fatigued (have you ever tried testing your 1 rep max back squat after running 10K? We don’t recommend doing so). Yes, as a hybrid athlete, you are training across multiple disciplines, but by having one main overarching goal, your plan will have structure and purpose.
2. Decide Training Frequency
How often can you train? Being realistic from the start will help you stick to your plan, so don’t overpromise here!
Studies have found that for maximum muscle growth, major muscle groups should be trained at least twice a week, whilst aerobic exercise is recommended 4-5 days a week [13] [14]. Sounds like a lot? Hybrid programs often perform both disciplines within a single workout, doing some heavy strength training, followed by high-intensity functional fitness exercises. Others prefer to split the training into separate days, for example, you might do a heavy strength session on Monday, and endurance training on Tuesday. The key here is finding balance in your training and being realistic.
3. Periodization & Progressive Overload
So you’ve decided what you want to train and how often, but that still leaves a big unanswered question – how do you organize your sessions? Walking into the gym with a few ideas of exercises in your head will only get you so far for so long. You need a structured workout plan. One that removes the guesswork on gains.
Enter periodization: a structured training plan that divides training into specific cycles, using progressive overload to challenge your muscles and avoid training plateaus. How? By manipulating variables, i.e. changing the load, sets, or reps over days or weeks [15].
There Are Two Main Types Of Periodization:
Linear (Adding weight to a given exercise each training session)
Undulating (Varying the set and rep schemes e.g. 4 sets of 8 to reps bench press in week one, and 5 sets of 3 reps in week two)
If you’re new to periodization, linear periodization is probably a simpler place to start and will still get you results.
Now, it gets a little more complicated next but bear with us.
Periodization splits training into three cycles:
Macrocycle (3-12 months+) - this takes a bird’s-eye view of your training plan, with your long-term goal in mind.
Mesocycle (spans 4-12 weeks) - a block of training that includes your microcycles. This will usually focus on one training quality (i.e. strength, hypertrophy, or endurance), utilizing progressive overload.
Microcycle (a week of training within the mesocycle)
Periodization In Action:
To understand periodization, it helps to see an example:
You may have a goal of competing in Hyrox in 9 months. This is your macrocycle.
Your macrocycle would then contain 3 mesocycles spanning three months, containing 12 microcycles each:
Mesocycle 1: Aim of increasing maximum strength.
Microcycles may include 2x lower / upper body split strength workouts each.
Mesocycle 2: Aim of increasing strength and muscular endurance.
Microcycles may include higher volume, functional strength movements, mimicking that of Hyrox e.g. wall balls, and sandbag lunges. You may also include a deload week too.*
Mesocycle 3: Aim of increasing aerobic engine
Microcycles may include speed work, such as interval runs, combined with longer, steady runs in zone 2/3 heart rate.
Note: This is just an example, and will vary greatly depending on your goal and current training level.
Periodization can be quite complex to get your head around. However, it has been proven to be effective, especially in the case of trained individuals [15]. Plus, it keeps the boredom away, and prevents you from doing the same workout, every week.
*A deload week is a programed phase of lower intensity or training volume to allow for recovery. This might mean a reduction in reps, number of sets or load [16].
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Hybrid Training Program FAQs
We believe a hybrid program should include five elements: strength training, running, functional fitness, flexibility/mobility, and rest and recovery. By following the three steps (setting your goals, deciding on training frequency, and including periodization and progressive overload), you should be able to build a solid hybrid training program that gets you results.
However, we know that sticking to a plan isn’t always easy, which is where the Gymshark Training App comes in – creating a hybrid program that keeps you motivated and helps you stick to your goals.
Typically, a hybrid training program will train multiple disciplines in a single workout, i.e. resistance training and cardio, to improve strength and endurance simultaneously.
As mentioned, the key here is to be realistic about the time you can give to training and prioritize your goals. If you are training for a 10K, you will likely want to prioritize endurance training in your program, whereas if your focus is to improve your one rep max for key lifts, you will want to prioritize strength training.
Some athletes, particularly beginners, prefer to split training disciplines into different days, i.e. strength training one day and cardio the next. Tailor your plan to your preference and ability, ensuring you allow adequate time for recovery between sessions.
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Are You Ready To Become A Hybrid Athlete?
You should now have the expertise and the tools to build your own hybrid athlete training program – well almost. We know it may seem complicated at first, but just remember the most important rule: Hybrid training is flexible – that’s the beauty of it! There’s no real right or wrong, but as long as you focus on progressively overloading your body each week, you will start to see results.
Start Your Hybrid Training Program With The Gymshark Training App
Ready to get started? The Gymshark Training App has a wide range of follow-along hybrid training plans, programmed by professional fitness coaches. With appropriate scaling options to suit any level, you will improve strength, stamina and athleticism.
Download The Gymshark Training App and select your plan to start training like a hybrid athlete.
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WRITTEN BY: Alex Kirkup-Lee
Alex is an inhouse Content Writer for Gymshark’s Health & Conditioning categories. A qualified Personal Trainer, CrossFit Level 1 and Functional Fitness Coach, Alex is experienced in training clients from a range of sporting backgrounds. With a passion for functional training, her favorite workout is anything that includes deadlifts, rowing, or wallballs.
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