Hybrid Athlete Training Begins.

I’ve officially hopped on the Hybrid Athlete train.

My first and forever love in the fitness world will – and continue to be – hypertrophy training and bodybuilding.

There’s just something about chasing a pump and building muscle for peak aesthetics that really makes training fun.

However, after 2-3 years of taking this type of training seriously, I’ve become mentally drained from the monotonous Push-Pull-Legs or the Upper-Lower training splits each week.

Recently, I’ve been feeling a bit burnt out with my strict hypertrophy training and needed something to spark my excitement with training again.

Some of you may or may not know the legendary Nick Bare, but he is pretty much the face of the Hybrid Athlete training world.

I’ve also always been fascinated with endurance training and would even find myself watching track workouts and ultramarathons online for fun.

The periodization, training, nutrition, and fueling, all amaze me.

To see individuals such as Nick Bare combining endurance work in contingency WITH strength/hypertrophy training opened up a whole new world of interest for me in fitness.

What is Hybrid Athlete Training?

In my own words, it is simply the combination of endurance training and strength/hypertrophy weight training.

However, it is anything but simple in the grand scheme of things.

Training splits are highly variable based on the individual and their current training goals.

Let’s break it down & explain what I’ve learned thus far:

1. Periodization and training splits are based on the athlete’s current fitness goals.

• If you’re planning on running a race, perhaps a half or full marathon, in the upcoming weeks/months, then your training split will favor endurance training with supplemental weight/strength training sprinkled in. About 80% of your week will focus on your cardio. Long runs, speed workouts, and easy runs will be of primary focus and the other 20% of your week will be strength training to maintain muscle and strength gains.
• If you’re planning on powerlifting or competing in a bodybuilding competition, then your training split will be the opposite. You’ll be favoring resistance training, and endurance work will be sprinkled in. You may be in the gym lifting for about 80% of the week and runs/speed workouts will be a part of the other 20%.

2. Recovery is KEY.

With hybrid training, your body is taking a beating each and every week.

You’re lifting more and you’re running more, so your legs and body will be in constant use.

Recovery is essential in order to allow our body to recoup from previous training while simultaneously preparing for training sessions ahead.

• Sleep
• Diet/Nutrition
• Hydration
• Mobility
• Etc.,

are all super important for making sure our bodies are functioning at the best of it’s ability.

3. Diet should be dialed in.

With general fitness, your diet and lifestyle should be generally healthy, of course.

But during training – especially hybrid training – food is fuel.

How much food and the quality of food is incredibly important for performance and physique.

I firmly believe in tracking what foods we eat and how much of it. Tracking macros helps a lot as well due to the impact carbs, fats, and protein have on our bodies.

Mainstream fitness media try to tell us that “carbs are bad”, but this is far from the truth.

To keep it simple, our bodies rely on carbohydrates to provide us with glucose, which is ultimately converted into energy that we can use during training.

Healthy fats from sources like avocados are useful as well since these fats are used during long bouts of exercise as well.

Protein is incredibly important for muscle recovery.

This all gets incredibly deeper but that’s for another post.

What’s Been Working For Me / What I’ve Been Enjoying

1. Running has become addicting

Back in high school sports, running used to be a chore, but we all knew it was necessary for our aerobic fitness during our specific sport.

Now, running has become addicting and I’m always looking forward to my next run.

The meditative trance you get in while banking in a few miles has become so great for my mental sanity.

It’s almost impossible not to be in the present moment because you get into a groove where you’re focusing on your form, where you’re going, and your breathing, all while simultaneously being present in your thoughts.

It’s peaceful and no one can take that away from you in that moment.

Not only that but being outside in nature is so important for our physical and mental health.

The greater my aerobic and physical fitness increases, the more efficient I get, and my addiction to running increases right along with it.

I get why so many people all around the world voluntarily chose to do it now, chasing that “runners high”.

I’m hooked.

2. I’ve been cherishing my lifts in the gym more

Now that I’ve been incorporating more endurance workouts into my training, my lifts aren’t as frequent in the gym.

Because of this, I haven’t been taking these lifts for granted anymore and I truly cherish my time lifting heavy weight.

The weight training hasn’t become as monotonous anymore and I’m happy to have some spice into my training split now.

I’m still focusing on hypertrophy training while in the gym, however, I’m contemplating dabbling in some strength work as well now.

3. I’m trying new workouts

When visiting Charleston, SC last week, I had the utmost pleasure in attending a workout at Ethos Athletic Club. Not only was the facility and staff a 10/10, but the workout class I attended was amazing.

I wouldn’t normally deviate from my usual hypertrophy training session, however, this class was a HIIT/CrossFit style workout with a wide variety of exercises and circuits.

After the hour-long bout, I was not only drenched in sweat, but I felt amazing.

I’m often so used to my isolation exercises, that being able to do more functional exercises was very rewarding physically and mentally.

I will definitely be incorporating more workouts like this into my routine in the future!

What I’m Currently Stuck On.

1. I’m still figuring out the perfect training split that’s right for me and what goal I want to focus on right now.

Since running has become a newfound love, I plan on running a race sometime in the near future. Perhaps a 5K to start things off.

Because of this, training weeks will most likely consist of running at least 3 days a week, which includes a track/speed workout, an easy run, and a long run.

Then with weight training, I’ll most likely stick with the Upper/Lower split which will provide some flexibility with when I train but making sure each muscle group gets proper training.

I will also allow myself to delve into other forms of exercise, such as the CrossFit style workout I had at Ethos, since Hybrid Athletes should be able to do any form of exercise, right?

2. I’m still new to the endurance training scene, so I’m learning by the day.

Proper fuel, training periodization, gear, etc. are all things I’m constantly open to and learning about.

It’s fun educating myself on a new type of training outside of bodybuilding.

It’s a whole new world *cue the Princess Ariel cut scene*

And I’m incredibly excited to get going!

In the end…

Hybrid Athlete training is underway and I’m more than excited to start this new venture.

Not only is this a new “niche” but honestly an incredible lifestyle to live.

Making sure diet is healthy and in tune, while simultaneously training for performance and aesthetics is an all around great way to live our lives.

Lets get to work.

🙇🏻‍♂️🌱 Until Next Time, C.