Hybrid Training Program
Basic 4-6 day template for training for simultaneous strength, speed, power, and endurance gains. HIGHLY adjustable to individual athlete.
Goals of this program:
Stimulate strength, hypertrophy, endurance, speed/power, & skill/mobility gains - though its main priority is strength due to its primary importance for most beginner and intermediate athletes.
Teach athletes to use RPE & RIR systems + be flexible to adapt to dynamic recovery conditions
Be adjustable to the individuals goals - more speed, more endurance, focus on bodybuilding while maintaining athletics, etc
Teach & utilize the use of “block” training - with emphasis on certain qualities without abandonment of others. This is very beneficial to learn how to make progress in an area without degrading others. (VERY POWERFUL for long term development as you can get good at many things without “spinning your wheels” this way)
This is not a bodybuilding program. Yes, with increases in performance - specifically with muscle size and strength - you will typically have aesthetic changes that are positive. It is highly likely that you will improve your bodybuilding goals through this program. However, note that many of the training choices made here are for qualities that are “invisible” outside of *action*. My central educational niche is about health and performance – I want you to be able to *do* things rather than “look” a certain way. Aesthetics are secondary so if you are only interested in the way that you look and not the way that you move and your athletic ability - respectfully, go look up a bodybuilding program. This program will be suitable and adaptable for those who do care about aesthetics in conjunction with speed, endurance and strength.
*HOW TO FILL OUT AND MAKE DECISIONS IN THIS PROGRAM + ALL OTHER IMPORTANT INFO IS LISTED AT THE BOTTOM*
This program is not meant for absolute beginners - but “early-learning“ trainees up to middle-intermediates can use this.
If you have NEVER lifted weights or done any athletic training before - begin first with the beginner strength program on the substack. AFTER you are comfortable following a strength routine & can perform exercises with some level of confidence, you can use this program to branch out the training qualities you want to develop as we have been covering on this substack. You DO NOT need to meet the intermediate strength standards to benefit from this program but it is recommended that you are not a first time gym goer or else this may be too overwhelming in terms of application.
Learn to follow a routine + basic exercise form + logging your workouts + understand essential concepts like “progression”/progressive overload etc THEN begin this program if you like.
It is fun, variable, adjustable, and a reflection on many of the basic ways that I, myself, like to train.
Exercise Selection Choices For Template:
(Program design below that)
Note: If you are experienced enough, you can create variations through the use of: