A few weeks ago, we told you about the 3 main advantages of adopting hybrid training.
Apart from having great results in terms of muscle composition and longevity, it’s a type of training you don’t get bored with.
It is in fact “easy” to maintain over time.
Today, we will focus on howhow to set up a schedule intelligent of your resistance and running training.
Spoiler: it doesn’t exist no perfect program that suits everyone, you will always have to adapt according to your preferences and above all, your objectives.
#1 Establish your personal goal
Being in good health, being able to move efficiently in addition to enjoying a solid and lean physique, here is what to aspire with hybrid training…
To do this, you need to ask yourself the following questions:
how do you want to train? what do you like to do ?
If you enjoy running more than spending time in the weight room, the distribution of your training hours should lean towards running.
If, on the other hand, you are a go muscular and the cardio affects one without moving the other, you must find a way to fit it in around your resistance workouts in a way that you enjoy them.
Finally, you must ask yourself what to aspire to:
do you want to become more enduring? do you want to run your first half marathon/marathon? is it the versatility of a triathlon that catches your eye? are you more focused on strength performances? is your motivation “simply” to transform your physique?
The first question to ask yourself is: what do you want to train for and why?
#2 Set your training frequency
There’s a big difference between the ideal training frequency and what you can actually dedicate to your routine…it’s perfectly ok!
Now that we have a clearly defined objective, we will determine how much time we can put into it.
Everyone leads a different life, with their own responsibilities, schedules and personal and professional constraints.
In an ideal world, we could dedicate all the time we want to training, but that’s not real life, so you will have to find the ideal frequency.
In terms of longevity and for the sake of living in good health, the minimum would be 3 workouts a week cardio (zone 2-3) and strength training, i.e. 6 sessions au total.
For cardio conditioning, note that it is not necessarily running that we are talking about, it could perfectly be swimming, cycling or even brisk walking (what better than hiking, for example, to work on cardio and reconnect with Mother Nature).
The thing is, workouts don’t have to be brutal, you can work just fine at low intensity, just get your body moving with a few friends or even your family.
The question is thishow much time can you make available for your training. How long are you willing to invest?
If you have just enough time, I recommend that you opt for minimalist workouts on the bodybuilding side (you can do miracles with only 30 minutes) and to combine the useful with the pleasant side cardio with, for example, some cycling. or run switching.
3# Implement progressive overload
Once your program is on paper, you will have to follow your training to increase in volume.
Progressive overloading is arguably the number one factor in muscle growth and performance enhancement.
Your body is a wonderful machine that never stops adapting, if you always impose the same training regimen on it, it will simply become more efficient on it.
To become stronger, more enduring or fasterwe must constantly give him new and ever more important stimuli.
Concretely, you will have to:
Increase the loads and/or series with which you work indoors, Gradually increase your mileage: i.e. the distance covered while running.
In concrete terms, it’s very easy, take a big notebook and log all your training notes!
How many kilometers did you run, at what pace, what heart rate?
What exercises did you do in your session, how many sets, how many reps? What weight did you use?
This personal database not only allows you to see how far you’ve come (improvement of motivation) but also to monitor the volume of training (and adjust it to stay away from injuries).
Strava and Hercules are two apps that can help.
In addition, a good rule would be not to increase your running volume by more than 10% per week.
To know everything, read: Progressive overload, what is it and how to apply concretely to gain muscle?
Conclusion: to your programming?
Perhaps all this is not concrete enough for your taste, but as we have said, we cannot give a universal program.
Give a man a fish, he will eat for a day, teach him to fish, he will eat for a lifetime.
So hold on, eat!
YouTuber Bazinga made this video recently and it’s great if you want a concrete method to formulate your goal and set a structured program around it.
Remember that hybrid training has no limits, it reflects your goals and your passions!
Do you love climbing more than anything? Here’s what your week might look like:
Monday = Climbing + 5 km of tempo running, Tuesday = Leg day, Wednesday = PUSH, Thursday = Recovery walk, Friday = Climbing + PULL session, Saturday = 10 km of easy running, Sunday = Rest or active recovery.
To your Excel, and tell us in the comments, what is your goal?
Updated by Quentin on: 08/17/2023
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