How I Build My HYBRID ATHLETE Training Routine | Beginner, Intermediate, Elite | RUN + LIFT Split
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- Опубліковано 6 чер 2024
- Working out which Hybrid Athlete training program, routine, or split you should be doing is NOT easy. In this video we look at the 3 pillars of Hybrid training - Resistance, Endurance, and Active Recovery - and consider the impact Age, Fitness, Sports Background have on your choice of Running, Swimming, or Cycling.
I also talk through 3 bespoke Hybrid Athlete routines - built for Beginner athletes, Intermediate athletes, and elite performers. You can also download my 'HYPER' Hybrid Training Tracker (Google Sheet) and use that to BUILD, TRACK, and RECORD your training progress:
Download HYPER Now: docs.google.com/spreadsheets/...
0:00 Intro
0:20 How to Build a Hybrid Routine
0:57 2 Key Things to Consider when Building your Hybrid Routine
1:34 Beginner - Entry Level Hybrid Athlete Split
3:20 Intermediate - Mid Level Hybrid Athlete Split
6:10 Elite - Advanced Level Hybrid Athlete Split
9:30 Summary
10:20 Download the HYPER Hybrid Athlete Training Tracker
GEAR
Shoes: ON CloudEclipse
Shorts: Apex FLUX + TRIFLOW Prototype Shorts
Socks: Apex TEMPO Running Sock Prototype
Sunglasses: Apex SOLA Sunglasses Prototype
Camera: GoPro HERO 11 Black + iPhone 12 PRO
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ABOUT ME:
On a mission to help young men understand, control, and weaponize their Depression. Through a combination of documenting being a Hybrid Athlete, showcasing the behind the scenes as a Founder @apexsox, and sharing actionable daily habits to help people thrive.
Instagram: @jamie.hybrid
Not sure how this video ended up on my recommended but I’m glad it did. Super detailed and informative. Great content my man 💯
I appreciate that thank you. Are you a runner or In the gym?
Why you deleting my reply 😂😂😂
Thanks for sharing another video, Jamie!
Cheers from Brazil, mate!
No worries - thanks for checking in. Hope it was useful
This is terrific Jamie - lot of work gone into this project clearly / cheers
Hope you found it useful - thanks for watching as ever
Thanks for sharing this! Another great video as always!
Thanks for the ongoing support!
Great video! You can see how much work went into it, amazing.
Thanks Mark - glad you enjoyed the vid
Great video as always man. I love the detail and effort that goes into these, very informative and helpful. Thank you!
Yeah something a little different - hopefully some people take enough away from it to tweak/improve routines so it better suits them
Thank you man. Super helpful!
Super useful! Thanks for sharing all the info :)
Thanks bro!
Great video Jamie! Stumbled across this one as I was searching for some tips on building hybrid training for a seasoned beginner. Turns out it's very similar to the one I've developed by myself, but wasn't sure if I got it right. So glad I did!
Thanks once again for providing some useful material and not hiding it behind a paywall. Cheers and good luck on your hybrid journey!
No problem at all - thanks for watching! Are you more on the lifting or running side of being a Hybrid Athlete? How you finding the training?
Fascinating video, thanks mate!
Definitely provides a lot to think about.
Appreciate you watching - glad it's useful info!
Thank you for this video. I will run my first half marathon in 4weeks all started a few weeks ago when I first watched your videos. You motivated me
Congrats on signing up for your first half marathon - how is training going?
Nice content, you help me so much! Keep it up😄
Thanks so much for watching - always hoping to be helpful. Lots more videos to come
Another banger 🤌🏻
Appreciate you Chels
Very good content sir!
Thank you for watching and the subscription Jaakko
Thanks Jamie!
Appreciate you watching the video
Can you do a video breaking down each session, so what exercises you do for bench, what you do for chest, what you do for shoulders etc. Thanks
Probably a very good idea - I need to do some more in depth gym workouts, so I'll add this to the list
Thanks man. From Florida.
No problem - thanks for watching. How's your training going?
I am 2 weeks into a hybrid program and I feel great I was getting used to the standard resistance training workout and sprinkled in some endurance training in between RT days. But now thanks to your video I have a solid platform to incorporate two workouts a day to my regimen.
Started my first day of this today dude 💪
Epic work man - please let me know how the training goes. Just gotta stick at it, be patient, and I promise you it will change your life.
You got this.
Loving this Jamie!! Couple of Question
Would you ever throw Crossfit in there?
What is the font you use in the overview designs?
What camera do you film with?
Appreciate you watching!
- I'm looking to add more Hyrox workouts into the split (similar-ish to Crossfit). I'm thinking the more dynamic lifting work can only help with all round fitness
- The font is a bespoke/edited version of Pragmatica Extended
- I only use my iPhone 12Pro and a GoPro Hero 11 Black (so nothing fancy)
Good video jamie, do you have any recomendations for starting runing? it has been extreamly difficult
If you’ve started running then you’re ahead of 90% of people on the planet. How long you been running for?
But yeah the start is really tough - it took me a good year to go from 1km to 3km to 5km and 7km. I spent years running and topped out at 16km max distance.
It wasn’t until I took my time, slowed down to begin, and allowed my body to adapt to running 4/5 times per week.
Get some quality running shoes. Compression and support - and just try and run short slow runs (a few kms a number of times per week)
@jamie.hybrid in the pandemic i use to run about 10km in the treadmill, now about five but i am having a little bit of bone pain in the tibia, so i am trying to not overstress injured it, anyways thanks jamie, saludos desde argentina as usual and thanks for being so helpful and passionate on helping others.
That sucks - I just had some muscle and bone pain in my tibia from shin splints. I bought some new running shoes and stretched out my calves more than normal. Good luck!
Hi Jamie, really informative video thanks for sharing.
What are the percentages we should be working at each set? Ie front squats 3 sets x10, should this be 70% of our max lifting weight to build up to the x5's or are the x10's warm up sets for the x5's?
Hey Toby - thanks for watching the video. So good question:
- If it's the main lift (Squat, Bench, Deadlift, OHP) then anything with 10 reps will be a 'warm up'. Normally 50%-65% of max weight
- Then the 'working sets' will be x5 or x3 and this will be more like 80% to 95% of max weight
- I'll never 1 rep max at 100% (asking for an injury, especially if your running volume is high)
- The goal is for that "As man reps as possible" set (below) to be the measuring stick for progress - EVERYTHING else up to that is Warming Up > Working Set and THEN the final Maximum Effort
For example if I was doing a random Front Squat session:
Warm Up Sets
- 10 Reps x Bodyweight
- 10 Reps x 60kg (50% Max)
- 8-10 Reps x 70kg (60% Max)
Working Sets
- 5 Reps x 90kg (80% Max)
- 3 Reps x 95kg (85% Max)
- As many reps as possible (Normally 3-6) x 100kg (90% Max) - This set is MAXIMUM EFFORT but NOT maximum weight
Speed Work/Hypertrophy (Short breaks between sets)
- 10 Reps x 60kg x 3 Sets 50%
I realise this might feel a little complex, but it's all about making that 'Maximum Effort' set go from 100kg > 105kg >110kg (each week)
Any questions fire them across
can you do a video about your meal plans diet etc….. (4000kcal) ?
Thanks your the best !
Greetings from Germany
Of course - I'll add it to the list
My nutrition depends on goals and events, so it's never just one set plan or calorie amount.But can do a detailed video on nutrition
Hi great video, what is the app you use for the split layout?
Hey Callum, thanks for watching.
The split layout is just an overlay image built in Adobe XD and then imposed over the video - nothing special at all!
Hey Jamie, thanks for the video! I was wondering, in the gym sessions the superset has pull ups, press up and squats. Is this the warm up? We have to do 5 sets of each exercise?
Thanks for watching - yeah that's correct. The superset is pull ups, press ups, and squats (all bodyweight). I do between 3-5 sets depending on how tired I'm feeling. I've found it's a good way to help recovery and ensure I don't get injured - especially when I've run 10-15km that morning.
I have tweaked the warm-up super-set slightly though since this video was made:
- Pull-Ups: 10 Reps
- Press-Ups: 20 Reps (or double whatever the pull-ups were)
- Hanging Leg Raise or Knee Raise: 10 Reps
- Bodyweight Squats: 10 Reps
At the moment it's only 3 sets of these 4 exercises in the warm up. I admit it's pretty intense and is actually like a mini workout in it's own right - but it seems to be helping me mentally switch onto the main workout too
Hope this helps!
Wow thanks for the fast reply! Yeah I agree it seems like a mini workout so for the time I have I might cut the warm up a little, thanks for the advice!
How do you do your designs on the schedule?
I’ve 10 years designing websites and software - I’ve always used Adobe XD
How many sets and reps would you recommend for the secondary lifts?
Hey mate - honestly depends on your energy levels. But secondary lifts are all about hypertrophy - we are trying to get to 12-20 reps (and really to failure) to ensure we're forcing the muscles to work and adapt overtime. It does depend on your the reps you need to build muscle and how hard/intense you make the training sessions.
Some days I'll do 8-12 if Im tired. Other days I'll go the full 15-20 reps until I can't lift my arms. It's both a science and an art.
Thanks for watching
Can you make a workout split for someone who doesn't have all day to workout?
Hey dude - the Beginner split in this video equates to about 1 hour to 90 mins a day of working out. Only 1 session per day, either run or gym.
I've used these schedules working full time in London, running businesses, travelling - it's possible to do 1 intense session per day (hour max if needed) and you're good to go
@@jamie.hybrid thanks man.
Why you deleting my reply 😂😂😂
It's still there. Your comments are still doing good work for the video - thank you.
This guy is so obsess about his video algorithm. Hope this comment will make your video go viral Mr 10yrs. I just hate people here in UA-cam claiming whatever they want without any evidence. Judging by your physique if you are really training like a hybrid athlete for 10yrs then maybe it's not working for you. 😂
I appreciate your feedback on the video and my physique. Always keen for internet strangers with lions as profile pictures projecting their insecurities. Have a good one.
10 yrs? Hahahaha ok
Your comment just boosts this video in the UA-cam algorithm - so I appreciate that my friend.
Now I also love a negative comment, because it is always just a projection of the individual making the comment. So if your comment comes from a place of struggle, I apologise for your hardship - there is always light at the end of the tunnel. If your comment comes from a place ignorance then listen up. I'll educate you nonetheless.
Training is not linear. Effort is not linear. Life is not linear. As humans we go through phases of stratospheric training growth, and just as many times of struggle, injury, and retrograde progress. It might amaze you that people can actually do something for 10 years straight and make slow and steady progress - clearly the only thing you've stuck with for 10 years is your self-loathing.
It might also amaze you that life is difficult. There are millions of people where the training journey is hard to start and even harder to maintain. My journey began 10 years ago. Of those 10 years, 6 years have been positive growth, 2 years neutral, and 2 years negative. It started with a deep need to shed the darkness of depression - and I'm now on a journey to share what I learned in that darkeness with others.
So before you comment next time. Pause for 1 second. Take a breath. And try to peel back the layer of distaste you have for yourself. Then re-consider.
This is the perfect start to my Tuesday morning. A reminder that I'm exactly where I need to be. Peace.
For a 4 word comment you made a novel type of reply? That says a lot about you pal. Hahahaha! What a loser. Obviously I’m criticizing your 10yrs claim of being a hybrid athlete. It is a new type of lifestyle maybe came in to UA-cam 6yrs ago at max. And here you are claiming to be the all knowing mr 10yrs 😂😂😂
It says I'll have an open convo with anyone - regardless of the negativity.
People have been combining running and lifting in a 'hybrid' style long before UA-cam existed. What's wrong with me doing the same for the last 10 years? Lifting weights and running has been a prerequisite of sport for 30+ years - but of course because UA-cam said that style of training is 6 years old, then of course we should abide by that.
I really do appreciate these kind of comments. It shows that a) everyone has their own training style/routines/opinions which is vital, and b) I'm a small channel, talking about personal experiences, so this all helps more people find my videos.
Good luck.
Hybrid training is already there for a long time. It’s being a hybrid athlete that you don’t understand. Hybrid athlete is being able to do marathons while looking like a bodybuilder. And you’re not one of it.
Ah I didn't realise you were the gatekeeper for what determines a 'hybrid athlete'. Wonderful. Well I run very average marathons and I'm a very average bodybuilder. So do with that what you like.
Thanks again.
I look forward to the 2025 ironman content! Let me know if you want a training partner, hopefully you can make me a better runner and I can help you in the pool! 🤙
That would be a great shout - how’s your training going? Fee like you’re properly in the Triathlon routine?
@jamie.hybrid training is going well man, just started an Olympic distance program that will taper to the straddie salute (training program is for a longer distance so hopefully I'll do the salute comfortably) already doing a 27 min olympic distance swim 1500m so hopefully cut some more time off that and work on my running which is my worst discipline. Feeling really good place to start this program just need some more leg strength for riding hills is probably the thing I'm more worried about at this point.
That’s so good to hear. Smart move doing a bigger training program than the Straddie event. How you finding the balance of swimming, cycling and running on your recovery?
@jamie.hybrid no problems with legal soreness tbh, see how it goes as my volume upticks. I've dropped leg session out of my workout routine at this point, I just want to get to the events uninjured. But on days I swim I still do a light upperbody/back weights session. I'm at bribie all next week which is 3 weeks out from my goldcoast race, keen to put in some big training days 🤙
Sounds like you're dialled in as ever - do you feel like the swim work is helping all round aerobic performance?
Where are you based on the GC again?