New

12 week Hybrid plan 1.0

Elite S&C

Strength & Conditioning

Coach

Elite

1.0 - THE FOUNDATIONS

Unlock your full athletic potential with our Hybrid Training Plan.

The perfect fusion of strength, endurance, and performance conditioning. Designed for athletes who refuse to fit into a single box, this program blends structured strength training with targeted endurance work to help you build a body that’s powerful, resilient, and ready for anything.

Whether you're chasing faster times, heavier lifts, or all-around athleticism, our hybrid approach ensures balanced progress without burnout. You’ll follow a program that optimizes load, recovery, and adaptation, giving you consistent gains in all round fitness, strength, and conditioning.

Customized weekly training blocks combining 4 strength sessions, a zone 2 aerobic session, and either 1 interval or HIIT session.

Performance-focused programming to improve power, endurance, and metabolic efficiency

Flexible scheduling to fit busy lifestyles

Perfect for hybrid athletes, runners, lifters, and anyone who wants to be strong, fast, and conditioned, not just one of the three.

Train smarter. Perform better. Become the most well-rounded version of yourself.

Once you have completed this plan, there will be a 2.0 for you to move on to. Challenge yourself, and strive for constant improvements.

$70

Get 12 week Hybrid plan 1.0

Strength training

Strength training is one of the most powerful tools for transforming both your body and your overall health. By challenging your muscles with resistance, you not only build lean, strong muscle but also improve posture, and increase daily functional strength. It reduces injury risk, and enhances athletic performance across every sport or activity.

Cardiovascular training

Vital for a strong heart, improved endurance, and lasting health. It boosts circulation, increases energy, supports fat loss, and enhances recovery. Regular cardiovascular training strengthens your cardiovascular system, reduces disease risk, sharpens mental clarity, and helps you move through daily life with greater ease and resilience.

Anaerobic conditioning

Crucial for building power, speed, and metabolic efficiency. It pushes your body to perform at high intensity, boosting VO₂ max, improving lactic acid tolerance, and increasing calorie burn. These workouts enhance athletic performance, strengthen the heart, and make everyday physical demands feel easier.

Features

Access to your coaches

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

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Everything you need in one space.

Equipment

Required

Full gym access

Sample Week

Week 1 of 12-week program

Sunday

HYBRID PLAN Strength testing 1

Assault Bike

1 x 5:00

Goblet Squat

1 x 20

RDL

1 x 20

Back Squat

3 x 5

Bench Press

3 x 8

Barbell Row

3 x 8

Press Ups (Mobility)

Seated Cable Row

3 x 15

DB Reverse Lunge

3 x 20

Plank

Tuesday

HYBRID PLAN Strength testing 2

Rowing

1 x 5:00

DB Deadlift

1 x 20

Seated DB Shoulder Press

1 x 20

Deadlift

3 x 5

Lat Pulldown

3 x 8

Shoulder Press

3 x 8

Pull-up Series

Barbell Bicep Curl

2 x 20

Weighted Tricep Dips

2 x 12

Thursday

HYBRID PLAN Aerobic endurance testing

Light Jog

1 x 5:00

Run

1 x 3.11

Saturday

HYBRID PLAN Anaerobic testing

Rowing

1 x 5:00

Hanging Leg Raise

3 x 10

Standing Cable Wood Choppers

2 x 12

Kneeling DB woodchoppers

3 x 8

Circuit, AMRAP 30

AMRAP 30 (As many rounds as possible in 30 minutes). - 20 METRE SLED PUSH - 10 BOX JUMPS - 10 CALORIES ASSAULT BIKE - 20 PRESS UPS - 20 SANDBAG/KB ROWS - 200M ROW = 1 ROUND

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