In the pursuit of being the best version of yourself, blending different approaches of training together has proven to be an excellent strategy. Enter hybrid training: an attitude that combines the strength building and cardiovascular benefits of weightlifting and cardio.
In this blog post, we dive into the world of hybrid training to understand what is hybrid training really is as well as other questions. In the end I will provide you with a sample week on how a hybrid training program could look like.
What is the hybrid training?
The most common known hybrid programs are separated in two parts. The strength / muscle building for the first part and cardio, mostly running, as the second part.
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The cardio part doesn’t necessarily to be running. Any form of cardio has its advantages and disadvantages. In the following we will dive deeper in the different forms of cardio and how they function in the hybrid program.
Running
Running is the most common form of cardio. The positive aspects are it is easy to start. There is no actual hardware you have to use to go for a run. You can do it in the comfort of your home on a treadmill or go outside. The inhibition level is compared to the others really low and the costs can be zero. The negative aspects are for most people running can be one dimensional or boring.
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Cycling
Cycling is next to running often times the go to for cardio. For that reason, have all gyms for cardio sake treadmills and bikes. The positive side is mostly the same as the running part, but cycling can be pretty expensive if you want to up your bike and cycling hardware.
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Swimming
Swimming is one of the best activities a human being can do. It is always a full body workout that burns way more calories in the same time compared to the other two. On the other hand, the programming is and the nutrition has to be on point, that overtraining and fuelling is on point.
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What are the benefits of hybrid training?
The first benefit of hybrid training is low bodyfat percentage. Most bodybuilder are only doing cardio if they have to. If you have a running program tailor to complement the weightlifting workouts, the calories that are going to be burned are really high. Another aspect is the increase of cardiovascular health. Doing a good amount of volume of cardio in any form strengthens the heart and lungs, while weightlifting can improve cardiovascular health by reducing resting heart rate and blood pressure. Furthermore, the overall health of body and mind is proven to increase by a fair amount if doing those activities on a regular basis.
Comparison to other sports?
The approach of hybrid training compared to other sport is in the base different. To understand how different hybrid training really is are we going to compare in the following traditional weightlifting, CrossFit and traditional sports.
Strength Training
Compared to traditional strength training, hybrid training offers a more comprehensive approach to fitness. While both focus on building strength and size, hybrid training combines cardiovascular conditioning with muscle building benefits.
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Traditional strength training typically involves lifting weights to increase muscle mass, strength and endurance. Therefore, it often lacks in cardiovascular fitness. In contrast, hybrid training brings both benefits with it. Through running sessions, you build up endurance, overall athletic performance and improve your cardiovascular health.
CrossFit
Hybrid training, as well as CrossFit, share similarities, but also have differences. Both incorporate elements of cardiovascular exercise and strength training, promoting overall fitness and athleticism. However, hybrid training typically involves a structured program combining specific running workouts with traditional strength training exercise, allowing for customization based on individual goals and fitness level.
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On the other hand, CrossFit follows a more standardized approach. It incorporates varied functional movements performed at high intensity across a broad range of modalities, including weightlifting, gymnastics and metabolic conditioning. While both approaches prioritize functional fitness and overall athleticism, CrossFit tends to emphasize constantly varied, high-intensity workout in a group setting.
Traditional Sports
Traditional sports prioritize skill development, strategy and teamwork within a specific sport or activity. While some sports incorporate elements of fitness and physical conditioning, the primary focus is often on mastering the techniques and tactics for competition.
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Hybrid training offers flexibility and adaptability, allowing individuals to tailor their workouts to their specific goals and needs. It can be suitable for those who enjoy varied workouts and prefer a more individualized approach to fitness. In contrast, traditional sports provide opportunities for social interaction, camaraderie and competitive engagement within a tam or community setting.
How to start hybrid training?
Starting a hybrid program requires good planning to ensure a balanced approach to fitness and minimize the risk of injury. Here is a step by step guide on how to start hybrid training:
- Assess Your Current Fitness Level: Begin by evaluating your current fitness level, including your running ability, strength and any specific goals you have for the hybrid program.
- Set Clear Goals: Define your objectives for the hybrid program, whether it’s improving cardiovascular endurance, building muscle strength, increasing overall fitness or preparing for a specific event.
- Plan Your Training Schedule: Establish a weekly training schedule that incorporates both cardivascular and strength training sessions.
- Start Gradually: Begin with manageable running distances and lighter weights for strength training, gradually increasing the intensity and volume over time to prevent overtraining and injury.
- Focus on Form and Technique: Pay close attention to proper running form and lifting technique to avoid injuries.
- Include Variety: Incorporate a variety of running workouts, such as long runs, interval training, and tempo runs, to improve endurance and speed.
- Allow for Recovery: Schedule rest days and recovery periods between workouts to allow your body to adapt and repair. Enough sleep, nutrition, as well as hydration are also essential for recovery and performance.
- Monitor Progress: Keep track of your workouts, including distances, times, weights lifted, and perceived exertion.
- Listen to Your Body: Pay attention to signs of fatigue, soreness, or injury and adjust your training accordingly.
- Stay Consistent and Patient: Results take time, so stay committed to your training plan and be patient with your progress.
Sample of a hybrid training week
In the following I am going to show you how a hybrid training week could look like:
Monday
Easy run 2 miles in the morning
Push focus workout in the evening
Tuesday
Easy 2 mile run in the morning
Pull focus workout in the evening
Wednesday
Lower body focus workout in the evening
Thursday
Easy morning run 2 miles
Mobility in the evening
Friday
Upper body workout in the evening
Saturday
Long run up to 6 miles
Sunday
REST day