HYBRID ATHLETE BASE PHASE: Training by Michael Bell in TrainHeroic

HYBRID ATHLETE BASE PHASE

Flow Performance

Triathlon, Bodybuilding, Strength & Conditioning
Coaches
Michael Bell and Jacob Cheah

HYBRID PERFORMANCE PROGRAM

Get Stronger, Pack on Muscle, Build Supreme Fitness, Become a Hybrid Lord.

Transform the way you look, the way you move and the way you feel.

Our online hybrid performance program is designed to bridge the gap between typical bodybuilding programs and endurance programs.

Build a physique like a body builder, strength like a powerlifter and conditioning like an endurance lord.

In 12 weeks you'll be ready to run a half marathon, ride for 90km and swim 2000m all while building muscle in the gym!

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HYBRID ATHLETE
Unlike most programs that focus on either strength, hypertrophy or conditioning, we focus on them all. Our goal is to create athletes who are capable of it all. Whether it be running a marathon one day or snatching 100kg the next, its all on the table. Our methods are based on concurrent training methodology to ensure we progress in all aspects of fitness leave nothing behind.
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WHAT IS HYBRID ATHLETE
Our goal is simple. We want you to develop lean muscle that not only looks good but is also capable of performing! You'll drop stubborn body fat & look like a greek god when you peel your shirt off. All the while developing aerobic capacity that rivals top-level athletes.
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LOSE YOUR GUT, BUILD YOUR PHYSIQUE
Learn how to drop stubborn body fat and build lean muscle mass that not only looks good but also performs.
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PERFORMANCE
Build Strength, Power & Speed that’s not only makes you badass in the gym but also translates into real life.
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CONDITIONING
Develop the aerobic capacity that would rival a V8 super car.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, all through an app.
Equipment
Required
Barbell & Plates // Squat Rack // Dumbbells // Dip Station // Pull Up Bar // Cable Machine
Recommended
Kettlebells // Air Bike // Rower // Stationary Bike // Ski Erg
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Powell raise

2 x 12

A2

Prone Machine Hamstring Curl

2 x 12

A3

Seated Bent Knee Calf Raise

2 x 12

A4

Dead Bug

2 x 20

B1

Front Rack Cyclist Squat

3 x 10

B2

Split Stance DB RDL

3 x 10

C1

Supine DB Press

3 x 10

C2

Ring Face Pull

3 x 10

D1

High Incline DB Press

3 x 10

D2

Rack Pull Up

3 x 10

E1

Skull Crushers

2 x 12

E2

Push-Up

2 x MAX

Monday
Week 1 Day 2

Conditioning

A

Running Prep

2 Rounds 10 x BW Calf Raises 10 x Patrick Step-ups (Per Leg) 10 x Front Foot Elevated Split Squats (Per Leg) 10 x Frog Squats 10 x High Knees (Per Leg)

B

Run

1 x 40:00

Tuesday
Week 1 Day 3

A1

Trap 3 Raise

2 x 12

A2

Frog Pumps

2 x 12

A3

Tibialis Anterior Raise

2 x 12

A4

Side Plank

2 x 40

B1

VMO Banded Split Squat

3 x 10

B2

Hip Thrust

3 x 10

C1

Neutral Grip DB Press

3 x 10

C2

Supine Chin Up

3 x 10

D1

Standing Banded Crunch

3 x 10

D2

Hanging Strict Knee to Elbow

3 x 10

E1

Seated Incline DB Curls

2 x 12

E2

Barbell Bicep Curl

2 x MAX

Wednesday
Week 1 Day 4

A1

Pull Buoy Drill - Swimming

4 x 1 @ 50

A2

Freestyle Kicking Drill - Swimming

4 x 1 @ 50

B

Swimming

1 x 10 @ 100

C

Breaststroke

1 x 1 @ 200

Thursday
Week 1 Day 5

A1

Single Arm Elbow on Knee External Rotation

2 x 12

A2

Calf Raise

2 x 12

A3

Back Extension

2 x 12

A4

Copenhagen Adductor Bridge

2 x 40

B1

Box Squat

3 x 10

B2

DB Cossack Squat

3 x 10

C1

DB Pullover

3 x 10

C2

Prone Cuban Rotation & Press

3 x 10

D1

Arnold Z-Press

3 x 10

D2

Straight Arm Pulldown

3 x 10

E1

Standing DB Press

2 x 12

E2

DB Push Press

2 x MAX

Friday
Week 1 Day 6

A

Road Cycling

1 x 40000

Coaches
coach-avatar Michael Bell

Bachelor of Science (Exercise & Sports Science) Graduate Certificate in Exercise Science (Strength & Conditioning) Precision Nutrition Level 1 Coach Cert III & IV in Fitness FMA Level 1 & 2 Coach Real Movement Project Coach Crossfit Coach Level 1 Performance Nutrition Coach Level 1 & 2 Program Design Mastery – Clean Health Institute 8 Weeks Out Level 1

coach-avatar Jacob Cheah

With more than a decade in the health & fitness industry Jacob has experience across the board in a plethora of different training modalities. After coaching high level athletes and general population he has developed a training philosophy that places emphasis on creating sustainable change while building bodies that are functional, pain-free and aesthetics.

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Where will you be in 12 weeks?

If you've always dreamed of being jacked and capable of running a half marathon, riding 90km and swimming 2km non stop then now is your chance...

Get HYBRID ATHLETE BASE PHASE
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FAQs
Who is this for?
Does this sound like you? You want to get back into shape and drop stubborn body-fat while building strong lean muscle? You’ve tried conventional bodybuilding workouts but felt stiff, bored and heavy. . Not only do you want to look good… you also want to have the body that performs…
Do I need a prior base of training to complete this?
If you've trained in the gym before and capable of running 5km this program will build you up to the point of being capable to perform a half iron man in 12 weeks.
Will I build muscle doing this program?
In short, it depends... if you're eating enough food to support muscle growth you'll build muscle!
HYBRID ATHLETE BASE PHASE