Don't Make This Hybrid Training Fuck-Up...

Hybrid training, also known as "concurrent" training is where you train with strength and endurance goals at the same time.

Or as it was know 20 years ago, "fitness training".

The waters have been muddied over the years by people saying that strength and endurance are two competing qualities that negatively impact each other too much to be productive.

I know because I used to one of them.

Cleans, squats and presses were everything, and cardio was the devil.

The whole while I was blissfully unaware that while my gym work was all cleans, squats and presses I was playing 4-12 hours of volleyball a week as well which is 50/50 anaerobic and aerobic in nature (Gionet, 1986).

I'm older, wiser, and more self aware now and know that it is absolutely possible to get very strong, and very fit, and hold a lot of muscle all at the same time.

But there is ONE BIG FUCK-UP that people make when they first start trying to train in a hybrid style.

And I don't want you to make the same one yourself.

The Big Hybrid Training Fuck-Up

The big hybrid training fuck-up is this...

You want to get strong, so you start following a powerlifting program focussing on squats, presses, deadlifts and rows. You run this 3-4 times per week in something like a Wendler 531, Stronglifts 5x5, or you go full send and do GVT.

(Protop: Never do GVT).

And you also want to build some muscle, so you layer in some hypertrophy work. Maybe something like a Push/Pull/Legs, a PHUL, or you go full send and do GVT.

(Seriously. Don't do it).

And you also want to build your endurance. So you follow a 10k, half marathon, or marathon training program.

And at this point you've fucked up because you're doing 2, maybe 3 individual specialised programs at the same time.

All you actually need is one hybrid program designed for the specific goal of being big, strong, and extremely fit at the same time.

Stress Management

You see all of those individual programs are designed without any of the others in mind.

Your 531 or PHUL program hasn't accounted for the 90 minutes of running you might be doing on the weekend.

Your marathon plan has been written for the lightweight runner who isn't lifting 3-4 times per week in addition to their 4 accumulating runs per week.

So when you mash them together, you'll likely very quickly find that you're doing too much.

Your recovery will likely tank. Your body will likely feel terrible. Your progress will likely be poor across both fronts.

Because stress is stress. It all goes into one cup.

You don't have a pot of energy and recovery for strength training specifically, and a separate one for your endurance.

When you empty your reserves and fill up your stresses with one form of training, adding another on top won't work well.

Which is why you need a specific hybrid/concurrent training plan that takes both sides of the coin into account.

The Solution

So rather that running a full time powerlifting program alongside a full time endurance program, you need to follow 1 full time hybrid program.

A program that takes into account ALL of the stresses that you'll be placing your body under (including external ones to training like work/life/kids etc), and manages them for you.

A program that is designed with efficiency in mind.

What is the least amount of strength work we need to do to get significantly stronger?

What is the least amount of endurance work we need to do to get significantly fitter?

Or in sexier words because athletes rarely resonate with doing the least...

What is the most training I can do today without negatively impacting my training tomorrow.

With tomorrow potentially being a very different session to what you did today.

That is exactly what hybrid training/programming is.

Getting the most from the least, to allow yourself to challenge yourself in a variety of ways.

The Plan...

If your goals are those of an Everyday Athlete...

You want to be strong and robust...

You want to push significant weights (1.5/2/2.5x bodyweight)...

You want to wear muscle as a sign of your commitment to hard training.

You want to work hard and fast. Sprint, run hills, and attack intervals.

You want to be able to endure long bouts of fitness like day cycles, trail runs, or even weekend match days.

You need to find that balance.

Don't run three specialist programs at the same time.

Instead, run ONE hybrid program.

Don't train all the qualities you want in the same day.

Instead, train all your high intensity low volume work at one time, and all your low intensity high volume at another.

Don't take pride in trashing yourself with loads of everything.

Instead, take pride in how efficient your training is, and knowing how to manage your stresses.

When you manage these things, you'll become one hell of an Everyday Athlete.

Ian.