Episode 1 in the Hybird series, over the next 4 weeks I’m going to show you how to start your journey to become a Hybird athlete.

I’ve always loved the gym. It's been a passion of mine for 10+ years.

My goals have changed quite a bit over time.

Previously, I was all in on building both strength and muscle by any means possible, even if it required putting on a lot of fat.

Now, bodybuilding is still my primary focus but after training for such a long period I like being able to push my body & my mind in different ways.

The feeling of getting a personal best on bench press is completely different than doing a 10 mile trail run & doing a high intensity conditioning workout is different again.

The issue is, most people have been conditioned to think that if you run then you’ll lose all of your gym gains.

Even though that isn’t true, it is true that if you try and do everything at once, you won’t be able to get the best out of any area of your training.

Over the next few weeks I’m going to show you how you can achieve your goals & get all the benefits from having a well rounded training plan.

Welcome to the Hybrid Athlete Series.

Episode 1:

1. What is hybrid training?

2. Why is Hybird training good for you?

3. 6 benefits of Hybird Training:

4. 3 workouts for you to add into your programme this week!

I won’t be asking for any money, we won’t be having sponsors.

All I ask is that you pay the fee by sharing this with a friend if you got value out of it.

Firstly, what is hybrid training?

It’s a training model designed to make you the fittest, strongest, most athletically pleasing & best version of yourself.

A way to combine different approaches to training - strength work, hypertrophy, conditioning, and endurance.

It means shifting away from a single focus, and using two or more training techniques at the same time.

For example, I do bodybuilding & running.

Why is it good for you?

It benefits both physical and mental fitness.

Physically, you’ll avoid the pitfalls of focusing on one training style and neglecting other areas.

Mentally, it keeps you motivated, avoiding burnout and encourages you to push your mind to new levels.

If you’re a gym goer, it will get you outdoors working on your base fitness and endurance.

If you’re a keen endurance athlete, it will encourage you to work on strength, stability, and more upper body work.

Regardless of your training background, becoming a hybrid athlete will balance out your approach to training so you become stronger, fitter, and more athletically pleasing.

One of the main reasons that I love this style of training is that it allows me to challenge my mind & body in ways that I wouldn’t normally be able to.

6 benefits of Hybird Training:

• Builds strength – by adding strength or resistance training to your routine you’ll get stronger and more powerful which will translate into faster cardio/conditioning times

• Avoids plateaus – without new stimulus, your body will eventually hit a plateau - hybrid training introduces new ways for your body to adapt

• Fitter and healthier – adding in more cardio and endurance work helps you get CV fit, which has benefits for your heart health and long-term wellbeing.

• Keeps training fresh – it will introduce you to new styles of workout and perhaps new sports, which will fire up your motivation for training at any time of life

• Fewer over-use injuries – sticking to one style of training for years isn’t optimal for your body or mind, and you can avoid imbalances and injuries through a hybrid approach

• Discover new opportunities – hybrid training will introduce you to new sports, locations, people, events, challenges and training styles to keep it interesting!

What now:

I want you to start trying, testing & getting your body used to this new style of training.

Do your normal training programme but add in the “Waitey’s workouts of the week’ to your training plan.

You can do them as extras or completely separate.

I want you to be in Zone 2 for all of these workouts.

If you don’t know what that is, check out this tweet:

Keep track of your heart rate on your Whoop, Apple Watch etc.

Waitey’s Workout Of The Week.

Workout 1:

AMRAP in 30 minutes of:
500m row
Lateral Lunges x 20
Push-Ups x 20

Workout 2: (no equipment)

3 Rounds:
Run 400 meters
Handstand Hold x 30-45 seconds
Run 400 meters
Prone Plank x 30-45 seconds
Run 400 meters
Paralette/Chair L-Sit or Tuck-Sit x 30-45 seconds

Workout 3:

4-5 rounds:
Assault Bike x 20 calories
OH Carry x 50 meters (single arm, double, or whatever you have)
Run/Bike/Row x 20 calories
Front Rack Carry x 50 meters (or hold a child, barbell, filled suitcase, duffle bag, sandbag, cinder block)
Run/Bike/Row x 20 calories
Farmer Carry x 50 meters

If you’re struggling, give me a message on Twitter & I’ll help you out @waitey__

I won’t be asking for any money for The Waite-Lifting Club, we won’t be having sponsors.

All I ask is that you pay the fee by sharing this with a friend if you got value out of it.