Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
Hybrid athletic training is completely changing the game on a lot of people's approach to fitness. It's not just about lifting weights or running miles; it's about creating an all-encompassing regime that merges various disciplines into one seamless training style. This powerhouse combination of strength training, endurance, HIIT, and skill-specific drills is designed to forge athletes who can tackle any physical feat.
We've created a 12-week sample hybrid athletic training program for you to try out. With every day bringing you something new, this workout protocol will keep you on your toes the entire time!
Hybrid Training Weekly Structure:
- Monday: Strength Training (Compound Movements)
- Tuesday: High-Intensity Interval Training (HIIT)
- Wednesday: Active Recovery (Yoga or Light Swimming)
- Thursday: Skill-Specific Training
- Friday: Endurance Workout
- Saturday: CrossFit-Style Varied Workout
- Sunday: Rest and Recovery
12 Week Hybrid Athlete Training Program
Week 1-4: Setting Up For Success
Follow the weekly workout below for the first 4 weeks of the hybrid training plan to set the groundwork.
| Day | Workout |
|---|---|
| Monday |
Strength Workout *Rest: 90 seconds between sets |
| Tuesday |
HIIT Workout (20 Mins) * Rest: 30 sec on / 30 sec off |
| Wednesday |
Active Recovery Workout *Aim for a continuous flow or steady swim. |
| Thursday |
Skill-Specific Training Workout *Rest: 2 minutes between intense drills or climbs |
| Friday |
Endurance Workout *Rest: Only as needed, but try for a consistent pace |
| Saturday |
CrossFit-Styled Workout: (3 rounds) |
| Sunday |
Rest & Recovery *Focus on hydration and light stretching if needed. |
Week 5-8: Stepping It Up
This next phase of 4 weeks will turn the intensity up to test your resolve.
| Day | Workout |
|---|---|
| Monday |
Strength Workout *Rest: 2 minutes between sets |
| Tuesday |
HIIT Workout (20 Mins) *Rest (40 sec on / 20 sec off) |
| Wednesday |
Active Recovery Workout *Rest: None (continuous) |
| Thursday |
Skill-Specific Training Workout *Rest: 2-3 minutes between rounds |
| Friday |
Endurance Workout *Rest: Minimal, maintain endurance pace |
| Saturday |
CrossFit-Styled AMRAP Workout: (25 Mins) *Rest: 1 minute between exercises |
| Sunday |
Rest & Recovery |
Week 9-12: Pushing It To The Max
This is the last 4 weeks of the hybrid training plan where you should give it your all!
| Day | Workout |
|---|---|
| Monday |
Strength Workout *Rest: 3 minutes between sets for optimal recovery |
| Tuesday |
HIIT Workout (25 Mins) *Rest (20 sec on / 10 sec off) |
| Wednesday |
Active Recovery Workout *Rest: N/A, continuous flow |
| Thursday |
Skill-Specific Training Workout *Rest: 3-5 minutes between intense drills or climbs |
| Friday |
Endurance Workout - (90 Mins) *Rest: Minimal, maintain a challenging but sustainable pace |
| Saturday |
CrossFit-Styled Workout For Best Time: *Rest: 3 minutes between different workouts |
| Sunday |
Rest & Recovery *Complete rest, focusing on mental recovery and preparing for another week |
Nutrition For Hybrid Training
With the intensity of this program, you need to be sure you're giving your body the proper fuel to make it all the way through. Below is sample meal plan to supercharge your training. We've also come up with some general tips on what you should be eating, as well as some helpful hints to get the most out of every workout.
General Nutrition Guidelines:
- Balanced Macronutrients: Aim for a pretty balanced intake of carbohydrates, proteins, and fats. Carbohydrates fuel high-intensity workouts, proteins are essential for muscle repair and growth, and fats support overall health.
- Hydration: Stay hydrated with water and electrolyte-rich drinks, especially before, during, and after workouts, to maintain performance and aid in recovery.
Meal Tips Based on Training Days:
Strength Days (Monday)
- Pre-Workout: Eat a meal rich in complex carbohydrates and protein 1-2 hours before training to ensure a steady energy supply. For example, a bowl of muscle building protein oatmeal with some berries.
- Post-Workout: Focus on protein and some fast-absorbing carbohydrates to aid muscle recovery. A protein shake with a banana or a chicken breast with rice works well.
HIIT Days (Tuesday)
- Pre-Workout: Opt for a lighter meal or snack that includes easily digestible carbs and a moderate amount of protein, such as yogurt with granola or a smoothie.
- Post-Workout: Replenish with a meal that includes a good ratio of carbs to protein, like a lean steak with sweet potatoes and vegetables.
Active Recovery (Wednesday)
- All-Day: Focus on meals that are rich in micronutrients to support recovery. Incorporate fruits, vegetables, lean proteins, and whole grains. A salad with grilled salmon and quinoa is a great option.
Skill-Specific Training Days (Thursday)
- Pre-Workout: Consume a balanced meal similar to strength training days to maintain energy levels throughout the skill practice.
- Post-Workout: Similar recovery meals as other days, emphasizing protein to repair muscles and carbs to refill energy stores.
Endurance Workout Days (Friday)
- Pre-Workout: It's crucial to have sustained energy; opt for meals high in complex carbs and moderate in protein, like whole grain pasta with a tomato-based sauce and chicken.
- During Workout: Depending on duration, you might need to consume energy gels or sports drinks.
- Post-Workout: Focus on hydration and a meal with a higher ratio of carbs, moderate protein, and low fat, such as a rice bowl with veggies and grilled tofu or fish.
CrossFit-Style Varied Workout (Saturday)
- Pre-Workout: Similar to strength training days, get complex carbs and some protein in you 1-2 hours before the start of your workout. A personal favorite is making a protein pancake by mixing 1 cup of oats with three eggs, seasoning with whatever flavor I want, and then cooking it just like a pancake.
- Post-Workout: This meal should be substantial, focusing on both carbs and proteins for recovery, such as a beef stir-fry with a variety of vegetables over brown rice.
Rest and Recovery Days (Sunday)
- All-Day: Focus on nutrient-dense foods that help repair and build your body without the intense energy demands. Include good sources of fats like avocados and nuts, and ensure you consume plenty of proteins and vegetables.
Additional Tips:
- Snacking: Opt for healthy snacks like almonds, cottage cheese, or protein bars between meals if needed, especially on more active days.
- Timing: Try to eat every 3-4 hours to maintain energy levels and support metabolism.
- Supplements: Depending on your diet and needs, consider supplements like a pre-workout, whey protein, BCAAs, or a multivitamin. Make sure to consult with your healthcare provider before starting any new supplements.
For a deeper look into hybrid training, have a look at the video below of Nick Bare the founder of Bare Sports Nutrition and one of the most prominent personalities in this space.
Conclusion
There you have it, a 12-week hybrid athlete program that will challenge you at every turn. If you commit yourself to this workout plan, there's no way you won't be in phenomenal shape by the end of the program.
At SET FOR SET, we believe in breaking the mold of traditional workouts, and hybrid training is the frontier of versatile fitness. It's perfect for those who crave a dynamic approach to their fitness regime, preparing you not just for any sport but enhancing your daily life functionality. As sports continue to evolve, blurring their lines ever more, hybrid training stands out as the ultimate method to stay ahead, adapt, and achieve peak physical performance in today's fast-paced world.
Tyler DiGiovanni
Author