Hybrid Athlete Phase 1
Havoc Training Methods
Strength & Conditioning, Endurance, Track & FieldThis program is designed for beginner to intermediate hybrid athletes that want to improve their strength and increase their running performance. If you want to train for 5k, 10k, or even half-marathons while still building strength and developing muscle, then this program is for you! Strength training is a great tool for runners in order to build resiliency and minimize injury risks.
A1
Alternating Elevated Plyo Push-Ups
3 x 8
A2
Inverted Barbell Row
3 x 8
B1
DB Bench Press
4 x 8
B2
Pull-Ups
4 x 5
C1
Seated DB Shoulder Press
4 x 8
C2
Single-Arm DB Row
4 x 8
D1
DB Chest Fly
3 x 12
D2
Half-Kneeling Cable Face Pull
3 x 12
E1
DB Hammer Curls
3 x 12
E2
Rope Tricep Push-Down
3 x 12
A
Dynamic Warm-Up
1 x 5
B
Skip Series
1 x 10
C
Run
6 x 800
A1
Single Arm KB Deadbug
3 x 8
A2
Tall-Kneeling Hip CARs
3 x 8
B1
Hex Bar Deadlift
4 x 6
B2
Seated Box Jumps
4 x 4
C
Single-Arm DB Rear-Foot Elevated Split-Squat (RFESS)
3 x 8
D1
Narrow Stance Heel-Elevated Goblet Squat
3 x 12
D2
Single Leg Landmine RDL
3 x 8
A
Dynamic Warm-Up
1 x 5
B
Skip Series
1 x 10
C
Run
1 x 25:00
A1
Tall-Kneeling Band Overhead Pallof Press
3 x 8
A2
Chin-Ups
3 x 5
A3
Kneeling Med-Ball Chest Pass (Multiple Response)
3 x 10
B
Barbell Bench Press
4 x 8
C1
Incline Alternating DB Press
3 x 8
C2
Incline DB Row
3 x 12
D1
Seated DB Lateral Raise
3 x 12
D2
Single-Arm Lat Pulldown
3 x 8
E1
Incline DB Curls
4 x 8
E2
DB Skullcrushers
4 x 8
A
Dynamic Warm-Up
1 x 5
B
Skip Series
1 x 10
C
Run
1 x 3
Ryan Gonzales
Certified Strength and Conditioning Specialist, USAW L-1 Coach, U.S. Army Combat Veteran
Developing strength, building muscle, and improving your endurance at the same time is possible. No more choosing sides. Humans were built to be athletes! Lifting heavy and running long distances is in our DNA. So, don't wait any longer. It's time to Be Hy
Get Hybrid Athlete Phase 1
