Hybrid Athlete Program

Robotham Athletic Performance

Coach

Jack Robotham

Master Your Movement: The Hybrid Athlete Advantage is a cutting-edge fitness program designed to elevate the everyday gym goer into a versatile, well-rounded athlete. this program focuses on enhancing strength, agility, endurance, and mobility, ensuring participants not only gain muscle but also improve their overall physical capabilities. Whether your goal is to run faster, lift heavier, or move more efficiently, this program offers the tools and guidance needed to achieve a balanced, athletic physique. Embrace the journey to becoming a Hybrid Athlete, where every workout brings you closer to your peak potential.

$50

Get Hybrid Athlete Program

Structured Training Program

This program offers a meticulously designed regimen that balances various fitness disciplines, ensuring holistic development. It eliminates the guesswork from your workouts, providing a clear path to achieving your fitness goals.

Injury Prevention

By emphasizing proper form, mobility exercises, and balanced muscle development, the program significantly reduces the risk of injuries commonly associated with repetitive or imbalanced training routines.

Enhanced Strength and Fitness

The Hybrid Athlete Advantage goes beyond traditional gym workouts by incorporating strength training with endurance, agility, and flexibility exercises.

Fast and Effective Results

Tailored to maximize efficiency, the program delivers noticeable improvements in physical performance, body composition, and fitness metrics in a shorter time frame.

Features

Access to your coaches

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

Programming 4 days per week

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bike // Rower // SkiErg // Barbell // Dumbell

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Height

Body Weight

Conditioning

Dynamic warm up

Complete each movement over a 10m distance. Get more range each rep you complete. 1. High Knee tuck 2. High Knee run 3. Walking quad stretch 4. Butt kick run 5. Walking figure 4 6. Straight leg kick 7. Reverse lunges 8. Hamstring sweeps.

Goblet Squat

2 x 6

Crab Walk

2 x 10

Overhead Reverse Lunge

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Front Squat

4 x 8

Weighted push up

4 x 8

Hollow Hold

4 x 0:30

SkiErg or RowErg

4 x 20

DB Lunges

1 x 6

Pendlay Row

1 x 6

Suitcase Carry

1 x 10

Conditioning

Challenge 1

Complete 3 sets as fast as possible. 1. Bike x 20 Cal 2. Pull up x 10/7/4 3. Deadball over shoulder x 10/7/4 E/S e.g. set 1 = 10 pull up, set 2 = 7 pull up, set 3 = 4 pullup.

Hammer Curl

4 x 15

Banded Tricep Pushdown

4 x 12

DB Lateral Raise

4 x 10

Monday

Week 1 Day 2

Tuesday

Week 1 Day 3

Conditioning

Dynamic warm up

Hanging scap retraction

2 x 10

Push up + Rotation

2 x 4

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Trap Bar Deadlift

4 x 8

Push Press

4 x 8

Rowing

4 x 20

Single leg squat to box

1 x 6

Lat Pulldown

1 x 10

Jack Knife

1 x 30

Conditioning

Challenge 2.

Complete as fast as possible. Complete as a circuit. 1. Rower - 500m/400m/300m/200m/100m 2. Burpees - 10/8/6/4/2 3. KB swing or Thruster - 10/8/6/4/2

Close Grip Push-Up

3 x 10

Plate Front Raise

3 x 12

Plate curl & press

3 x 15

Thursday

Week 1 Day 5

Conditioning

Dynamic warm up

Bent leg calf raise

2 x 12

Lateral monster walks

2 x 10

DB goblet squat - Tempo

2 x 5

90/90 hip roll & reach

2 x 10

DB Bulgarian Split Squat

4 x 8

Pull-Up

4 x 8

Hanging Knee Raise

4 x 10

Burpee or SkiErg

4 x 20

BB RDL

1 x 6

Inverted row - Straight leg

1 x 10

Assault Bike

1 x 0:10

Conditioning

Challenge 3

Complete as fast as possible. 1. Push up - 10/8/6/4/2 2. Inverted row - 10/8/6/4/2

Barbell Bicep Curl

3 x 10

BB Iso bicep hold

3 x 0:10

Skull Crushers

3 x 8

Friday

Week 1 Day 6

Conditioning

Dynamic warm up

Conditioning

Aerobic bike 1

Full aerobic bike session 1 warm up. 5 min build - level 4 - RPM 70-90 1 min recovery - level 1 - RPM - 70 Main set 5 min - level 3 - RPM 80-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM 70-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM - 70-90 2 min recovery - level 1 - RPM 70

Seated Row

12, 12, 10, 10, 10

1-Arm DB Row

12, 12, 10, 10, 10

Plate Front Raise

5 x 10

Plate halo

5 x 10

Coach