Hybrid Athlete Project - The Kickstarter

Flow Performance

Strength & Conditioning

Coaches

Michael Bell, Jacob Cheah and Tom Lawrence

The Hybrid Kickstarter is the first cycle from The Hybrid Athlete Project. A project with a simple aim, to develop ALL-ROUND athletes into the strongest, fittest and best looking versions of themselves. This is a 12-week, fixed length training program that is independent of The Hybrid Athlete Project.

The Hybrid Athlete Project was designed in response to a request by athletes who were sick of not getting the results they were after! These athletes struggled to find a program that delivered strength, endurance, speed and aesthetics all wrapped up in one.

This 12-week cycle is designed to “onboard” athletes and get them up to speed before joining The Hybrid Athlete Project, which carries on from the Kickstarter Program. Together, The Kickstarter Program and the ongoing Hybrid Athlete Project will mould you into the ultimate hybrid athlete.

$99

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Strength

Strength is the platform on which athletism is built. This is true for sport, fitness and the demands placed on any successful Hybrid Athlete. The stronger an athlete, the faster their adaptation to any fitness related task. We lift heavy weights to make us stronger, more powerful and the most resilient versions of ourselves.

Endurance

The Hybrid Athlete Program puts a huge emphasis on Endurance. We define endurance as the maximum amount of work that can be produced in a given amount of time. To build this specific capacity, we drive maximum efforts of recoverable volume with a mix of long, medium and short time domains. This program pays dividends and makes for the most efficient and powerful hybrid athletes.

Speed

All things being equal, the faster an athlete, the more kick they have when it’s time to FINISH. Most programs spend a lot of time working on endurance but fail to address type II muscle fibres and the ability to “kick”. If you want to be FAST, you need to train FAST, which is why we program speed work.

Aesthetics

The final piece is Aesthetics. Don’t lie to yourself, everyone wants to look GOOD naked. Our unique approach to programming drives serious gains in maximal strength, with tried and true accessory work that PACKS on muscle. Our Kickstarter Program will leave you wondering why you have wasted your time training any other way.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

This is a 12 week fixed length program that will include strength, capacity and speed work that is challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell, Weights, Dumbbells, Kettlebells, Pull Ups, Bands, Machi

Recommended

Weighted Vest, Equipment to Count Calories, Jump Rope

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Chest Fly

2 x 8

Rower Hamstring Curl

2 x 8

Scapula Pullup

2 x 8

Front Foot Elevated Split Squat

2 x 8

Russian - KB Swing

1 x 16

Front - Squat

3 x 10

Supine Chin Up

3 x 10

DB RDL

3 x 10

Push Ups

3 x 10

DB Skull Crushers

3 x 15

Barbell - Bicep Curl

3 x 15

Monday

Week 1 Day 2

Bent Knee Wall Tib Raise

1 x MAX

Straight Leg Calf Raise

1 x MAX

Run

1 x 1:00

Inch Worm To Straight Leg Raise

1 x 5

Curtsy Lunge

1 x 20

Run

1 x 2:00

Run

1 x 7:00

Tuesday

Week 1 Day 3

DB End Range Lat Pull Over

2 x 8

Seated Good Morning

2 x 8

Single Arm Elbow on Knee External Rotation

2 x 8

Kneeling Leg Extension

2 x 8

Vertical - Jump

8 x 1

Barbell Front Rack Front Foot Elevated Split Squat

3 x 10

Arnold Press

3 x 10

Rower Hamstring Curl

3 x 10

DB Chest Supported Row

3 x 10

Chest Supported Front Raise

3 x 15

Hanging Knees Around The World

3 x 15

Wednesday

Week 1 Day 4

Straight Leg Wall Tib Raise

1 x MAX

Bent Leg Calf Raise

1 x MAX

Run

1 x 1:00

Death March

1 x 20

Reverse Lunge To Knee Drive

1 x 20

Run

1 x 2:00

Run

1 x 20:00

Thursday

Week 1 Day 5

Incline Supine Snow Angels

2 x 8

Goblet Cossak Squat

2 x 8

Chest Supported Trap 3 Raise

2 x 8

Pike Compression

2 x 8

Standing Broad Jump

1 x 8

Back Rack Cyclist Squat

3 x 10

Ring Row

3 x 10

Death March

3 x 10

Strict Dip

3 x 10

Standing Reverse Grip DB Curl

3 x 15

Weighted Hanging Knee Raise

3 x 15

Friday

Week 1 Day 6

Bent Knee Wall Tib Raise

1 x MAX

Straight Leg Calf Raise

1 x MAX

Run

1 x 1:00

Inch Worm + Alt Straight Leg Lifts

1 x 5

Curtsy Lunge

1 x 20

Run

1 x 2:00

Run

1 x 30:00

Coaches

More from Flow Performance

Michael Bell

Bellie has a Bachelor of Exercise and Sports Science + a post Graduate Degree in Strength & Conditioning under his belt, making him way more than “just a PT”. With more than 7 years of experience coaching athletes and the general population, he has developed a training philosophy that prioritises perfect movement patterns and building bodies that are functional and aesthetic.

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. His passion for movement has him constantly testing out training protocols on himself so that he can better understand the mechanisms of change.

Tom Lawrence

Tom has successfully coached professional athletes, youth athletes and the general population in Australia and abroad. This experience has allowed Tom to work with people from all walks of life, to understand which training methodologies work and how to convey these principles through highly effective communication and accountability.

BECOME A HYBRID

Are you sick and tired of not becoming the athlete you know you could be? Make the choice, become a hybrid.

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Hybrid Athlete Project - The Kickstarter

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