HYBRID GUIDE
This short guide shares tips and fundamental principles of Hybrid Training, based
on my 8+ years of training experience and 3+ years of coaching. The closest
definition of Hybrid Training is training for multiple athletic disciplines that do not
directly support one another, where different components are not essential to
success in any single sport.
Most fitness influencers focus primarily on muscle building (bodybuilding) or
powerlifting, but fitness is much more than just gaining muscle or increasing
strength. While these are essential aspects, fitness also includes other key
components such as stamina, coordination, mobility, and overall athleticism.
However, many people struggle to balance training for these different elements, as
programming can be complex—especially when incorporating multiple aspects of
fitness. This short guide simplifies the process by highlighting the most important
factors to focus on, providing clear and practical explanations to help you
effectively integrate Hybrid Training into your routine.
Hybrid Training can look different for everyone. For some, it means combining a
sport with weight training to build muscle—most commonly, running paired with
weight training, which is actually a fundamental approach to fitness. For others, it
may involve incorporating calisthenics as well.
Recently, "Hybrid Training" has become more of a trendy or flashy term, but in
reality, it simply means training to be truly fit. Everyone starts at different levels
with varying training backgrounds, so your approach should be tailored
accordingly. Below are the essential principles of Hybrid Training and common
mistakes people make when training as a hybrid athlete.
1. Getting started with Hybrid training - Build a Strong Base
Being a hybrid athlete is cool—you can run, lift weights, train calisthenics skills, and
incorporate anything else you enjoy. However, many people struggle with figuring
out how to fit all of this into their weekly training schedule while balancing work and
life. And of course, no one has all day to train (unless you’re reading this from jail).
The key to managing it all is understanding that it’s not as complicated as it seems.
People often focus on the end results but overlook the foundational training that
builds them. When you have a solid base of strength and aerobic fitness, it becomes
much easier to layer on additional skills and disciplines.
2. Don't do 100% of lifting & 100% of running program.
One of the most common mistakes in Hybrid Training—and the reason many people
find it hard to manage—is how they structure their programs. Typically, people start
by following a traditional weight training routine, training 5–6 days a week. This alone
places a significant amount of fatigue on the body, requiring proper recovery. Then,
they add a running program on top of it, often running 4–5 days a week.
The problem? Both training programs are designed to push the body to its limits,
leading to excessive fatigue that they can't properly recover from. As a result, they
burn out, increase their risk of injury, or feel overwhelmed, making them believe that
Hybrid Training requires an unrealistic amount of time.
In reality, Hybrid Training is all about balance—finding the right amount of work for
each discipline and managing fatigue effectively. Of course, you won’t progress as
quickly as someone training for just one specific goal, but you’re improving in two
different aspects at once, which is an achievement in itself. And that’s pretty cool.
3. Hybrid Split
One of the most common questions about training is: "Which split should I follow for
Hybrid Training?"
if you understood the previous points (or even if you didn’t), the key takeaway is
knowing how to apply them to your training—this brings us to training splits.
For general muscle building, the split you follow doesn’t matter much; it’s mostly
about structuring your workouts based on how many days you can consistently
train. However, in Hybrid Training, your split becomes more important because
you’re balancing multiple disciplines.
How to Structure Your Hybrid Training Split:
1. First, determine how many days per week you can consistently train.
2. Next, clarify your training priorities.
If your goal is to improve both running and strength equally and you can train 6
days a week, a good approach is 3 weight training sessions + 3 running sessions.
If muscle building is your priority but you still want to improve running, then 4
days of weight training + 2 days of running would be more effective.
If you play a sport but also want to build muscle, you should aim for 2–3 gym
sessions per week since building the most muscle isn't your primary goal.
Notice how these splits don’t involve training for both aspects every single day.
When your sessions are high quality, you’ll improve both strength (also physique)
and stamina without over fatiguing your body. The key is balance—managing fatigue
while making progress in both areas.
4. Adding Running with weight training
If you just want to add running to your weight training, here are a few key things to
keep in mind. We've already discussed how your training split will depend on: How
many days per week you can train, which aspect you want to prioritize—running or
weight training (strength & physique), your current training level
Running Tips for Beginners:
If you're new to running, start with two sessions per week to allow your body to
adapt.
Focus on getting used to running rather than going all-out. Start with 20–30 minutes
at a slow, steady pace—one that you can comfortably maintain.
If needed, alternate between walking and jogging, gradually working up to continuous
jogging over time. This approach helps reduce injury risk and builds endurance.
You can run in the morning and do weight training in the evening, but avoid running
hard near your leg day to prevent excessive fatigue.
Structuring Your Running Sessions:
Once you're comfortable with running, aim for:
One long, easy run → This helps build your aerobic base (overall endurance).
One hard-effort interval run → This improves your anaerobic base (speed and power).
By following this approach, you can effectively integrate running with weight training
without overloading your body.
5. Adding Calisthenics with weight training
Calisthenics consists of three main components:
1. Dynamics – Flips and tricks on bars, requiring space and guidance.
2. Statics – Skills like Muscle-Ups, Planche, Handstands, Human Flag, and Front
Lever, which can be integrated with weight training.
3. Weighted Calisthenics – Weighted pull-ups and dips, considered part of weight
training once bodyweight reps are mastered.
Since teaching dynamics isn't the focus due to its limitations and injury risks, we'll
mainly focus on the statics portion and how to improve it with weight training.
Building a strong base is crucial—if you're strong at pull-ups, Muscle-Ups will
naturally become easier.
Since dynamics require specialized training, we'll focus on statics and how to
improve them with weights. A strong base is key—if you're strong at pull-ups, skills
like Muscle-Ups become easier. Strength and technique vary by skill: handstands
need more technique, Planche requires both, and Front Lever demands more
strength.
How to Combine Calisthenics with Weight Training:
Pick 1–2 skills to focus on.
Train those skills first on the day you work their primary muscles. (E.g., train Front
Lever on back day, start with tuck front lever holds and then negatives.)
Adjust volume since skill work also adds fatigue. Include accessory exercises like
scapular strength drills.
By prioritizing strength and structured integration, you’ll efficiently progress in both
calisthenics and weight training.
6. Improving Flexibilty
Adding flexibility work to your training is simple, but it's important to understand the
difference between mobility and flexibility. Mobility refers to the controlled range of
motion of your joints, while flexibility is how much your muscles can stretch.
Improving flexibility can help improve mobility.
To boost mobility, perform exercises through their full range of motion, add pauses at
the bottom, and incorporate mobility drills in your warm-up—especially for areas like
hips or ankles with specific issues. For flexibility, add a 10–15 minute routine at the
end of your workout. Focus on longer holds at a comfortably challenging position with
rest in between, as this is most effective for improving flexibility. It can help reduce
soreness and improve movement.
I’ve also shared flexibility routines on my Instagram if you'd like more guidance.
Note: The following is a sample Hybrid Training program for the week, designed to
demonstrate how to apply the tips mentioned above. This is not a one-size-fits-all
plan, so don’t follow it blindly—it’s made for someone with experience in weight
training and running, who can train 5 days a week, with primary focus on weight
training and secondary focus on improving running.
Sample Training Week
Exercise Sets Reps Load Rest Notes
Day 1 Lower Body
Brace, sit back & down, keep your upper back tight,
SQUATS 4 5 N/A 2-3
exhale then repeat
ROMANIAN DEADLIFTS 3 6-8 N/A 2-3 Hips back, slight knee bend, just go a bit below knee
BULGARIAN SPLIT SQUATS 2 8 - 10 Use a stick or support to balance if needed
LEG EXTENTION 2 10-15 N/A 2-2:30 Keep your toes pointing up
LEG CURLS 3 10-15 N/A 1:30-2 Keep toes pointing towards your knee
CALF RAISES 3 MAX REPS N/A 1:30-2 Pause for 1-2 sec at both top & bottom
TIBILALIS RAISES 2 MAX REPS N/A 1:30-2 Pause for 1-2 sec at both top & bottom
Exercise Sets Reps Load Rest Notes
Day 2 Upper Body
BENCH PRESS 4 4-6 N/A 2-3 Set up a comfortable arc, feet properly placed
Shoulder width grip, set up a comfortable arc, feet
PULL-UPS 3 6 - 10 N/A 2-3
properly placed
DUMBELL OVERHEAD PRESS 2 8 - 12 N/A 1:30-2:30 Don't make too much arc & end up doing Incline DB press
CHEST SUPPORTED ROWS 3 6 - 10 N/A 1:30-2:30 Keep your chest on the pad, pull with elbows
LATERAL RAISES 3 8 - 12 N/A 1:30-2:30 Drive weight out & up, make sure to not dip your elbows
TRICEPS EXTENSION 3 15-20 N/A 1:30-2 Elbow behind your torso, don't let your upper arm move
FACE PULLS 2 MAX REPS N/A 1:30-2 Pull your arms back and out
Exercise Sets Reps Load Rest Notes
Day 3 Intervals
Warm-Up -
EASY WARM-UP RUN 1 5 MIN -
EASY 1 MIN
LONG STRIDES 2 60 METERS Running with long steps
2 2 MIN 2 sets of 2 min running
MODERATE -
RUNNING 2 1:30 MIN 1 MIN 2 sets of 1:30 min running
HARD
2 1 MIN 2 sets of 1 min running
COOLDOWN WALK 1 2 MIN EASY - Easy Walk
Exercise Sets Reps Load Rest Notes
Day 4 Full Body
DEADLIFT 3 5 N/A 2-3 Hips back, Brace, Lats tight, pull the slack out of the bar
DEFICIT PUSH-UPS 3 6 - 10 N/A 2-3 Add Weight if bodyweight are easy
Grip a little wider than shoulder width, use hands as hook
WALKING LUNGES 3 8 - 12 N/A 1:30-2:30
only, pull with your elbows
Use a V-Bar grip, let your scapulae protract during the
MACHINE ROWS 3 8 - 12 N/A 1:30-2:30
eccentric
DB BICEP CURLS 2 10 - 12 N/A 1:30-2 Focus on Mind-muscle connection
Think of touching your elbows together while contracting
PECK DECK FLYS 2 MAX REPS N/A 1:30-2
the chest
Exercise Sets Reps Load Rest Notes
Long Run
Warm-Up
Day 5
Run at an easy pace which you can maintain for the given
LONG SLOW RUN 30 - 40 MIN Easy Pace N/A
time
COOLDOWN WALK 5 MIN N/A N/A -
Additional Tips
1. Junk Volume
Junk volume refers to training activities that don’t contribute much to your goals
but only add unnecessary fatigue. As a hybrid athlete, you want to avoid this since
you're already balancing different aspects of fitness and can’t afford wasted effort.
Junk volume includes things like half-effort sets or unnecessary exercises (e.g.,
doing 3 variations of bicep curls just because you feel like it). Every part of your
training should have a purpose, and if you’re doing something, give it your full effort.
2. Nutrition
Nutrition is crucial for hybrid athletes, especially if you're training twice a day. Your
body needs enough energy to fuel and recover from both workouts. Carbs are
especially important, as they’re the primary fuel source. Being in a slight surplus can
help you recover from the combined demands of running and weight training. Unless
you're overweight, I wouldn’t recommend eating in a deficit. If you do, keep it very
small to avoid impacting your performance
3. Have a plan and track your progress
This applies to all styles of training, not just Hybrid. Follow a solid routine and track
your progress. Whether you follow the above program or modify it to suit your
needs, it’s crucial to track your progress over time and ensure you're seeing an
upward trend.
4. High intensity is more helpful
Keeping your weight training high intensity is more beneficial, as much of your
volume comes from other areas (e.g., running or other sports). If you also add high
volume to your weight training, it can make recovery more difficult.
PS- Thanks for using my code, and helping me feed Akio's belly.
