Hybrid athlete level one
Pure Performance
Functional Fitness, Tactical / Military, Tactical, General Fitness, First Responders, Strength & ConditioningIf you are looking to get stronger, fitter and in incredible shape for your career or just everyday life, then this is the programme for you. With 3 gym based Strength & power sessions and 2-3 running or conditioning sessions per week (flexible to you), you will transform your fitness and be ready to push on confidently to the next level.
This is also perfect for those in careers that require high levels of functional fitness, such as first responders.
Written by elite level strength & conditioning coach to the current 1500m world champion, Andy Kay. Andy is also a serving Firefighter and former head of training for British Military fitness, with years of experience in taking beginners and turning them into high level performers.
Conditioning
A
Hybrid warm up
Carry out 5 minutes of self myofacial release using foam roller or other kit such as tennis or lacrosse ball, focusing on areas of tightness or issues for you (if you have none then targeting your upper back, shoulders and glutes is a good place to start) then the following mobility circuit: 30-60's of each exercise: *Deep squat *Walk out to overhead stretch and stand *Spiderman with thoracic rotation (each side) *Cat-camel *Thoracic extension on foam roller (move in and out of extension slowly while breathing out on extension, raise arms overhead to increase stretch) *Inchworm press ups then 3-5 Countermovement jumps
B
Goblet Squat
3 x 12
C1
Stiff Leg Deadlift
3 x 12
C2
Forward Walking Lunges
3 x 20
D1
Single leg calf raise on leg press
3 x 25
D2
Dead Bug
3 x 0:45
D3
Suitcase Carry
3 x 0:45
Conditioning
A
Warm up circuit
Foam roll/ soft tissue 5 mins Then: Walking overhead lunge x10 Spiderman W/ rotation x10 Sumo squat x10 Cat-Camel x10 Side lunge x10 Walking knee hugs x10 Hurdle walk overs x10 Single leg bridge x15 Counter-movement jump x3
B
Run
5:00, 5:00, 15:00, 5:00 @ 2, 4, 6, 3
C1
Kneeling Hip Flexor/Quad Stretch
1 x 1:00
C2
Quad Stretch
1 x 1:00
C3
Calf Stretch
1 x 1:00
C4
Pigeon Stretch
1 x 1:00
Conditioning
A
Hybrid warm up
Carry out 5 minutes of self myofacial release using foam roller or other kit such as tennis or lacrosse ball, focusing on areas of tightness or issues for you (if you have none then targeting your upper back, shoulders and glutes is a good place to start) then the following mobility circuit: 30-60's of each exercise: *Deep squat *Walk out to overhead stretch and stand *Spiderman with thoracic rotation (each side) *Cat-camel *Thoracic extension on foam roller (move in and out of extension slowly while breathing out on extension, raise arms overhead to increase stretch) *Inchworm press ups then 3-5 Countermovement jumps
B
DB Bench Press
3 x 12
C1
Chin Up with Band
3 x 10
C2
30 Degree Incline DB Bench Press
3 x 15
D1
DB Arnold Press
3 x 15
D2
DB Lateral Raise
3 x 15
D3
YTW
3 x 15
E1
DB Bicep Curls
3 x 20
E2
Tricep Rope Pulldowns
3 x 20
Conditioning
A
Hybrid warm up
Carry out 5 minutes of self myofacial release using foam roller or other kit such as tennis or lacrosse ball, focusing on areas of tightness or issues for you (if you have none then targeting your upper back, shoulders and glutes is a good place to start) then the following mobility circuit: 30-60's of each exercise: *Deep squat *Walk out to overhead stretch and stand *Spiderman with thoracic rotation (each side) *Cat-camel *Thoracic extension on foam roller (move in and out of extension slowly while breathing out on extension, raise arms overhead to increase stretch) *Inchworm press ups then 3-5 Countermovement jumps
B1
Trap Bar Deadlift
3 x 5
B2
Box Jump
3 x 6
C1
Low block step up w/ hip lock
3 x 6
C2
Standing SA landmine press
3 x 10
D1
Medicine Ball Slam
3 x 10
D2
Seated Row
3 x 15
E
'Dead'mill sprints
6 x 0:10
Conditioning
A
Warm up circuit
Foam roll/ soft tissue 5 mins Then: Walking overhead lunge x10 Spiderman W/ rotation x10 Sumo squat x10 Cat-Camel x10 Side lunge x10 Walking knee hugs x10 Hurdle walk overs x10 Single leg bridge x15 Counter-movement jump x3
B
Run
6 x 5:00 @ 2, 4, 6, 3, 6, 3
C1
Kneeling Hip Flexor/Quad Stretch
1 x 1:00
C2
Quad Stretch
1 x 1:00
C3
Calf Stretch
1 x 1:00
C4
Pigeon Stretch
1 x 1:00
Andy Kay
Elite level Strength & Conditioning coach to current Olympic athletes with a military and first responder background as well as a bachelors degree in S&C and Masters in Sports physiology. We provide a no BS, science & experience backed method for maximising your performance and keeping you injury free.
Take a step forward to a better you, sign up today and access the next level of your strength & fitness
Get Hybrid athlete level one
Katie
British infantry solider
Verified Athlete"Katie first started working with us to build her fitness and specific conditioning, to first join the army reserves, then onto to a full-time deployment with the Irish guards as an anti-tank specialist."
