Research has consistently shown that this 40-60 rep range is ideal for building muscle mass. Each muscle group is also trained twice per week. Mysteriously, you’ll find that most muscle groups have 40-60 hard reps per session. If you’re Rain Man, or very nerdy, you can count up the number of reps for each muscle group. Now let’s talk about week two, and some of the specifics of the lifting.Ĩ Week Hybrid Strength and Endurance Training Plan: Week 2 If you want to run, I recommend uphill walking on a treadmill, or you can run / walk as needed. Most folks can’t really run slow enough to stay in Zone 2. However, you can use rowing, assault bike, or any other method.īe careful with jogging. I use cycling because it’s awesome, and research indicates that it interferes less with maximum strength training. If you can’t breath through your nose, you’re working too hard!įor these aerobic training blocks, I’ve left them up to you to choose your method. The easy way to tell if you’re in Zone 2 is to exercise while breathing through your nose. This type of cardiovascular endurance training is the maximum amount of output you can sustain, prior to becoming anaerobic. The best way to train your cardiovascular system is to do Zone 2 cardio. Quite often athletes spend all their time working on their anaerobic fitness, which provides some aerobic benefit, and they never focus on their aerobic capacity. It is by far the the most common issue with functional fitness athletes that I see. This type of cardiovascular training is incredibly important. Three days per week you will have a WOD, and two days per week you will have some Zone 2 cardio. Each day you’ll have some heavy lifting, and then accessory work. This week is designed to introduce you to this programming style. Get the full hybrid training plan below with coaches notes, warm ups, and all the workouts!Ĩ Week Hybrid Strength and Endurance Training Plan: Week 1 By the end of this specific warm up, you should be sweating a bit, and ready to warm up your main lifts. If we continue with a bench press and back squat day, I would probably do something like 3 rounds of 10 reps of each movement, at a moderate pace. I normally like to do a mini-circuit, at an easy pace, with these movements. For example, if you have bench press and squats as your primary lifts, then push ups and air squats are good warm up movements to choose. Next, I recommend doing bodyweight exercise, using the same major muscle groups. The goal is to increase your heart rate, and get your entire body ready for action. You can choose to jog, row, assault bike, or any other machine you desire. In general terms, I recommend starting each workout session the same way. These lifts are muscular endurance training designed to build mass. There are also a decent amount accessory lifts, in this workout program. I’ve focused your efforts on the best compound strength exercises. Once you see the details of this program, you’ll understand that there isn’t any fluff. Otherwise, you’re likely to lose strength, and slow muscle growth.Ĩ Week Hybrid Strength and Endurance Training Plan As you’ll see, you can certainly combine these two disparate styles of training, provided you do it correctly. I think this is a great program for anyone who wants to build functional strength and conditioning, even if it isn’t an easy one.īefore we get to the nitty gritty details of the program, we need to discuss how to properly combine endurance training, with heavy strength training. I’ve also programmed the difficulty of the program so that I can continue to progress. I wrote this program for myself, and as such, I’ve biased some of the movements towards lifts and programming that I tend to favor. You must be able to execute all the major lifts, with proper form, using full range of motion. This hybrid strength and endurance exercise program is appropriate for intermediate and advanced athletes who have a few years of serious training under their belt. I encourage you to check those plans out if this plan seems like a bit too much. I’ve got plans for pure bodybuilding, pure strength, hybrid bodybuilding functional fitness, and much more. If you’ve seen any of my other training programs, then you know that I write a lot of different types of fitness plans.
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