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.

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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.
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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.
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Enhanced Strength and Fitness
The Hybrid Athlete Advantage goes beyond traditional gym workouts by incorporating strength training with endurance, agility, and flexibility exercises.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Height

A2

Body Weight

Conditioning

B

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.

C1

Goblet Squat

2 x 6

C2

Crab Walk

2 x 10

C3

Overhead Reverse Lunge

2 x 6

C4

Pigeon Stretch

2 x 1 @ 0:30

D1

Front Squat

4 x 8

D2

Weighted push up

4 x 8

D3

Hollow Hold

4 x 0:30

D4

SkiErg or RowErg

4 x 20

E1

DB Lunges

1 x 6

E2

Pendlay Row

1 x 6

E3

Suitcase Carry

1 x 10

Conditioning

F

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.

G1

Hammer Curl

4 x 15

G2

Banded Tricep Pushdown

4 x 12

G3

DB Lateral Raise

4 x 10

Tuesday
Week 1 Day 3

Conditioning

A

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.

B1

Hanging scap retraction

2 x 10

B2

Push up + Rotation

2 x 4

B3

Banded shoulder dislocations

2 x 10

B4

Shoulder TYI

2 x 4

C1

Trap Bar Deadlift

4 x 8

C2

Push Press

4 x 8

C3

Rowing

4 x 20

D1

Single leg squat to box

1 x 6

D2

Lat Pulldown

1 x 10

D3

Jack Knife

1 x 30

Conditioning

E

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

F1

Close Grip Push-Up

3 x 10

F2

Plate Front Raise

3 x 12

F3

Plate curl & press

3 x 15

Thursday
Week 1 Day 5

Conditioning

A

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.

B1

Bent leg calf raise

2 x 12

B2

Lateral monster walks

2 x 10

B3

DB goblet squat - Tempo

2 x 5

B4

90/90 hip roll & reach

2 x 10

C1

DB Bulgarian Split Squat

4 x 8

C2

Pull-Up

4 x 8

C3

Hanging Knee Raise

4 x 10

C4

Burpee or SkiErg

4 x 20

D1

BB RDL

1 x 6

D2

Inverted row - Straight leg

1 x 10

D3

Assault Bike

1 x 0:10

Conditioning

E

Challenge 3

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

F1

Barbell Bicep Curl

3 x 10

F2

BB Iso bicep hold

3 x 0:10

F3

Skull Crushers

3 x 8

Saturday
Week 1 Day 7

Conditioning

A

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.

Conditioning

B

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

C1

Seated Row

12, 12, 10, 10, 10

C2

1-Arm DB Row

12, 12, 10, 10, 10

C3

Plate Front Raise

5 x 10

C4

Plate halo

5 x 10

Coach
coach-avatar Jack Robotham

Head coach Robotham Athletic Performance

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Master Your Movement

This program is not just about achieving fitness goals; it's about redefining what you're capable of

Get Hybrid Athlete Program
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Hybrid Athlete Program