Bergman Performance
Strength & Conditioning, Endurance, Functional Fitness, Law EnforcementMost training programs make you pick a lane: get strong or get conditioned. As if your body can only do one thing well.
That's not how the real world works.
The Hybrid Athlete Blueprint is built for athletes who need to be strong enough to move heavy weight AND fit enough to sustain effort when it matters.
Tactical professionals preparing for selection. Endurance athletes tired of getting pushed around in the weight room. Competitors training for events that don't care if you're specialized. Anyone who's done sacrificing one quality to chase another.
Here's the problem most programs won't tell you:
Piling on strength work and cardio at the same time doesn't make you a hybrid athlete. It makes you overtrained, slow, and injury-prone.
The Hybrid Athlete Blueprint manages the interference effect.
It's periodized across 3 phases to prioritize the right adaptation at the right time. You build aerobic capacity without destroying your ability to squat heavy. You get stronger without turning into a stiff, immobile powerlifter who gasses out after 90 seconds.
This isn't a template. It's a system that teaches you how to train for multiple domains simultaneously—and stay durable while doing it.
1 sessions per week
Must use App app to view and log training
Program Training
Movement Prep
A
2 Rounds -Band Lateral Walk 2x15ea. -Wall Sit 2x30secs -GHD Back Extension 2x10 -Goblet Squat 2x10
B1
Back Squat
4 x 6 @ 65, 67.5, 70, 70 %
B2
Box Jump
4 x 6
C1
Barbell RDL
3 x 8
C2
DB Split Squat
3 x 8
D1
Band Pallof Press
3 x 10
D2
Straight Leg Deadbug
3 x 10
A
Foam Rolling
1 x 0:30
Intervals
B
Tempo Intervals Choose between Running, Biking or Rowing. Warm-up 5 minutes at conversation pace Then 3x10minutes at a hard but sustainable pace with 5 minutes of easy pace in between each 10 minute interval. Cool down for 2-3 minutes at a conversation pace.
Mobility
C
2 Rounds -Samson Stretch with Lateral Reach x20secs ea. -Bodyweight Cossack Squat x10ea. -Deep Squat and Reach x5 -Lying Figure 4 x30secs ea. -Open Book Stretch x10ea. -Prone Shoulder CARs x5
Circuit
A
2 Rounds -PVC Around the World's/Passthroughs 2x5ea./x10 -Banded Serratus Wall Reach 2x15 -IYT 2x4ea. -Tempo TRX Row 2x10 -Deficit Push-up 2x10 (Use handles, plates or dumbbells)
B1
Bench Press
4 x 6 @ 65, 67.5, 70, 70 %
B2
TRX Facepull
3 x 10
C1
Dips
3 x 10
C2
1-Arm DB Row
3 x 10
D1
Barbell Upright Row
3 x 10
D2
DB Lateral Raise
3 x 10
D3
EZ Bar Tricep Push-downs
3 x 10
D4
DB Bicep Curls
3 x 10
A
Foam Rolling
1 x 0:30
Zone 2 Cardio
B
45 Minutes Zone 2 Cardio of your choice. Run, Ruck, Bike, Swim, Row etc. Should be at a conversation pace.
Mobility
C
2 Rounds -Prayer to Upward Dog x5ea. -Cat Cow x5ea. -Thread the Needle x5ea. -World's Greatest Stretch x5ea. -Hamstring Rockers x10ea. -Single Leg Rockbacks x10ea. -Deep Squat and Reach x5ea. -90/90 Hip Rotation with Pigeon Stretch x5ea.
Movement Prep
A
2 Rounds -Split Squat Isometric Hold 2x30secs ea. -Russian KB Swing 2x10 -GHD Back Extension 2x10 -Lat Pulldown 2x10
B1
Russian Kettlebell Swing
3 x 10
B2
Seated Box Jumps
3 x 5
B3
Med Ball Slam
3 x 10
C
Deadlift
4 x 6 @ 65, 67.5, 70, 70 %
D1
Glute Ham Curl
3 x 10
D2
DB Step Up
3 x 6
E1
Neutral Grip Pull-up
3 x 8
E2
Seated DB Shoulder Press
3 x 10
