WHAT IS HYBRID TRAINING?
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.
WHAT IS HYBRID TRAINING?
Hybrid training is essentially training across multiple disciplines to improve all-round performance. This usually refers to training to improve both strength and endurance simultaneously.
Whilst a powerlifter might avoid 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?
Through a well-designed hybrid training program, you too can combine your strength and endurance goals to build and improve your health and fitness, improving overall fitness and physical preparedness.
WHAT ARE THE BENEFITS OF HYBRID TRAINING?
IMPROVED OVERALL FITNESS
⁃ Resistance, anaerobic and aerobic training have been shown by numerous studies to have a beneficial carryover to our general health and well-being.
Combining strength and endurance may have a more well-rounded impact on general health, from improved mobility and bone strength to better sleep and a lower resting heart rate.
IMPROVED BODY COMPOSITION
⁃ You may consider hybrid training the 'best of both worlds' when it comes to body composition and re-composition.
- In fact, one study concluded over a six-week period that strength and endurance training resulted in positive changes in terms of reduction in body fat and an increase in the participants' muscle mass
REDUCED RISK OF INJURY
⁃ Training across various intensities, loads, and distances has been shown to have multiple benefits amongst athletes, such as greater physical outputs, resilience, and protection against injury
GREATER PHYSICAL PREPAREDNESS
⁃ You can't train for everything, all the time. But by training across strength and endurance, you can be ready to enjoy what life throws at you, whether it's a cycle ride with friends or a last-minute fitness competition entry.
⁃ You'll have a greater base level of fitness across a wider range, so you'll be comfortable lifting heavy and running distances.
EFFICIENT USE OF TIME
⁃ Hybrid training allows you to develop strength and endurance through a combined approach, potentially requiring less time training while still achieving the benefits listed above.
In elite scenarios, the argument that placing a balanced emphasis on endurance and strength can have a negative impact is backed by various studies. But if, like most of us, you don't compete at a high level in sport and simply want to be able to lift heavy and endure distances on foot or bike, then conditioning yourself with hybrid training may be a rewarding and motivating way to exercise.
So where do you start? Part of the beauty of hybrid training is that it’s flexible – there are no set rules or regulations. However, there are certain disciplines that commonly make up a hybrid training program. These are:
Strength Training
- Strength training is an important element of a hybrid athlete training program, helping to build overall strength and muscle mass.
- A key element here is progressive overload (increasing the intensity, load, or volume over time) and periodization. This is especially important for athletes who have been training for a while and 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. That is where our Hybrid Program excels.
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 centres 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. Hybrid athletes practice both speed and endurance running disciplines, which, therefore, has positive benefits for both strength and functional training, which we’ll discuss next.
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. This is how one can make use of our class schedule in addition to the Hybrid Program. 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.
Rest & Recovery
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).
ARE YOU READY TO BECOME A HYBRID ATHLETE?
It's the type of training everyone's talking about. 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 SHED.
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