Hybrid 6 Week Vol 2
Tyler Holt
General Fitness, Functional Fitness, Functional Training, Multi-sport, Strength & ConditioningWelcome to volume 2 of the Alpha Hybrid Athlete Program!
This is a 6 week program advancing from the original Alpha Hybrid Athlete program that you can find at the bottom of this page.
This program is designed to build strength/lean mass while improving your endurance to make you a complete athlete. This program consists of 4 days of lifting with an upper/lower body focus of strength, power and plyometrics, and a mix of conditioning varying from running (speed and endurance), bike and metcons. This program is structured to turn you into the best version of you possible and unleash that inner alpha! Let’s go!
A
Bench Press
2, 2, 1, 1, 1, 1
B
Weighted Strict Pullup
4 x 5
C1
Push Press
4 x 5
C2
1-Arm DB Row
4 x 10
C3
Dip
3 x 5
Conditioning
D
Pick either ski/row/bike/run 10 x 150m Rest 1 min between intervals (2 min if needed)
A
Box Squat
2, 2, 1, 1, 1, 1
B
Deadlift
4 x 6
C1
Bulgarian Split Squat
3 x 8
C2
Nordic Hamstring Curl
4 x 8
Bike Threshold Efforts
D
Using a spin bike, bike erg, or assault bike: Warm up: 10 min z2 4 sets: 5 min z4 effort 3min z2 recovery Cool Down: 5 min
Speed Endurance Workout
A
8 min z2 warm up 3 x 30s z4 builds with 30s rest 3 sets: 4 min z4/z5 2 min z2 5 min cool down
A
Landmine Coiling Clean and Press
5 x 3
B
Seated Box Jump
5 x 3
C
Banded KB Swing
5 x 5
D1
Broad Jump
4 x 3
D2
KB Complex - Press + Push Press
4 x 8
D3
Band Assisted Jumps
4 x 5
Metcon
E
10 x 10s assault bike sprint - 30s rest in between
A
Hang Clean and Press
4 x 3
B
Incline DB Bench Press
4 x 6
C
Landmine Row
4 x 5
D1
Barbell Bicep Curl
3 x 8
D2
Plyo Push-Up
4 x 5
D3
Banded Speed Row
4 x 10
Metcon
E
5 Rounds For Time: 10 OH KB Snatch (film) 10 Push-ups 10 Dumbbell Thrusters
Cardio
A
Z2 cardio - 60 min
Tyler Holt
Over 15 years of coaching background in multiple areas including sports performance and bodybuilding. My goal as a coach is to turn every client into an alpha. An alpha in my book is being the best person you can possibly be in your life. I want you to perform like an athlete and have the aesthetic looks you’re wanting all in the same package.
This is simple training, not easy training. Everything you need to be the highest performing version of yourself is RIGHT HERE. Let's Get Started TODAY!
Get Hybrid 6 Week Vol 2
