You're Not A Bodybuilder.... And That's OK
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- Опубліковано 25 чер 2024
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Hybrid Athlete Training combines plyometrics, strength, and endurance exercises, allowing individuals to excel in both endurance events and sports.
The weekly structure of Hybrid Athlete Training is outlined:
Monday: Power and Plyometrics
Tuesday: Zone 2 Cardio
Wednesday: Strength training
Thursday: Interval cardio
Friday: Hypertrophy focus
Weekend: Long zone 2 cardio and playing sports
Try this hybrid athlete training week to improve endurance and athleticism.
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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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Great content Matt! You have really helped me though my exercise science journey! Your CSCS course was such a lifesaver for me and helped me pass the test! Thanks for all your the help.
Damn that interval session sounds tough. 8 reps of 3-5mins at lactate threshold is not appealing. Probably the most uncomfortable type of fitness.
Yea that’s why I recommend just 1x per week for most people. I often see beginner runners running at threshold 3-4+ times per week and burnout
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Question:
Would deep knee bends (essentially heel up squats, heels are unsupported) support the development of ankle stiffness?
Possibly extremely slow reps of these (I'm talking 10 seconds down, pause and 10 seconds up) would have a similar slow tendon lengthening process similar to isometrics but with even greater specificity overall due to the positions of the knee bend as you go to the bottom position being very similar to a leg at right around when it pushes off the ground?
really useful
Glad to hear it!
Could you make a soccer program? Weight training and general fitness?
If my main sport days are Saturday & Sunday would you suggest switching the hypertrophy and power days in the schedule to avoid a high volume workout causing fatigue for game days?
Yes
If you play sports (basketball) on Tuesday would you still keep the power day on Monday or do it another day? Also, where would you place the zone 2 cardio day?
Actually a Power day with low volume before the day you play is a great set-up
@@TheMovementSystem awesome thanks for the advice. Also with the hybrid program, are you able to modify the order of the days depending on when you play sports or is the program set and can’t be modified.
Just a question. In terms of rest and recovery, because of it being a 6 day workout with Sunday being a sports day. Is overall systemic fatigue going to be a consideration? Granted some days are easier than others, it seems like the body isnt necessarily resting at any point. Please let me know! Thanks!
It depends on what you’re accommodated to. A collegiate cross country runner can often sustain ~60 miles per week on top of 2-3 S&C sessions. This plan is ~18-25 miles per week with 3.5 S&C sessions. Of course it’s important to build up slowly and monitor if you’re feeling burnt out or not progressing
Thank you so much!
Nice, video : you should have an inseason and nonseason program where the main goals change.
More like triphasic training of Cal Dietz.
Why not combine Wed and Thursday or Thursday and Friday so the hard days are hard and you have an easier recovery day in between? Thanks!
This is crazy timing, because I've just started considering how to restructure my routine to have a more hybrid approach, lol.
I wonder if it'd be a good idea to train each thing in phases, rather than training everything every week. For example, training for endurance for a couple of months, then for hypertrophy for a couple of months, then for strength, then for power/speed, and so on. It seems like a good way of really improving on each aspect, but I'm also worried about everything else I've built up decaying.
Can Hybrid training increase your vertical
Full body workouts 7 days a week?
Not really. Pretty much boils down to full body lifts 3x per week and cardio 3-4x per week
Yeah, I see. 7 days of concentrated physical movement is next level. Gotta be ready for that.
Maybe i overlooked it, but a recovery program that accompanies this routine would be greatly appreciated! Thanks for sharing!
So is bodybuilding considered non-functional training? If we say that a person is healthy, injury-free, has optimal mobility for his needs and only does bodybuidling style of training. Is it still considered “non-functional”?
I think the term functional is annoying, theres no real definition of it in the lifting world context. I think the answer to your question is bodybuilding doesnt necessarily facilitate athletic performance, but it can definitely make you more overall healthy and transfer to everyday life, unless your a enhanced muscle bound type of lifter who cant wipe his own ass cause hes that big.
Anyone who lifts weights has no business in doing more than a 5k, it’s counterintuitive and unnecessary, sports are not endurance, it has moments of stopping and going, only marathons are endurance, and golf is more of a sport than a marathon, marathons are also bad for the heart, so it’s far from optimal fitness
People in the military like myself literally HAVE to do both. MMA fighters also need both modalities. You just have to make compromises between the 2.
@@zackhurwitz9441 military trains for strength and endurance (not hypertrophy), strength more so for special forces, and endurance more for general duties, you don’t need much strength in the battlefield, not to mention that the military has access to steroids as well and use them, and finally this isn’t a military channel, it’s a marathon with some tendon and strength training channel, won’t find muscle gains here
@@_baller no you need both, sometimes simultaneously. A ruck run or hike for example is the constant carrying of some pretty heavy loads, but moving at a constant, sometimes extremely fast pace on what can be uneven terrain. A casualty could weigh over 300lbs in full kit, and you could have to run with them on your back for miles, or in and out of buildings.
Some people do need hypertrophy training, as it can help prevent injury. Hypertrophic gains are somewhat inevitable with effective strength training. People, including myself, have made strides in both modalities. CrossFit athletes are another example of people who do this. Fergus Crawley is a prominent hybrid athlete that is on UA-cam documenting all of his varying feats.
An example of both being required is in 75th ranger regiment. Candidates have to have the strength to reach a competitive trapbar deadlift. But also the endurance to complete a timed run, obstacle course and sled drag for time in full kit.
@@zackhurwitz9441 yeah well the body can’t do it all without trade offs or steroids, better off having different specializations within the crew, so each person can bring a different set of performance to the mix, military is most definitely not concerned with bodybuilding however, just meeting battlefield need
@@_baller I'm telling you what I've seen first hand. There's a protocol referred to as "double rations" for underweight recruits and candidates. And I even said there's a compromise that will need to happen, with or without steroids. The same physical standards are expected of every member of a team. You don't get any slack for being unable to carry anyone, if you're able to run well, nor vice versa. Any combat sports training, or any serious college wrestling program will have their athletes do both endurance and strength work. Met-cons meet in the middle, so those happen quite a bit as well.