4 Week Hybrid Athlete Training ($1/per day)

EAT Fitness

General Fitness, Weightlifting, Powerlifting, Marathon
Coach
Coach Evan Titus

Becoming a "Hybrid Athlete" is easier than is seems - In just 4 weeks, you'll have the tools AND the confidence to call yourself one.

The Athlete Program is BUILT for those who need speed, strength, power, and endurance. It provides the ultimate combo of heavy lifting, plyos, speed work, and endurance that will help you perform at the level you want.

Based on the West Side Barbell Conjugate method and other results-backed methods of training, this program will get you to where you want to be as an athlete. These 4 weeks CAN and SHOULD be repeated to see more dramatic increases in strength while maintaining cardiovascular fitness.

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Why Hybrid?
Because it's the best way to bring together the benefits of 1) cardiovascular training (i.e. running) and 2) strength training. The combination of the 2 is HIGHLY sought after but rarely achived. With this program, you will be one step closer to achieving greatness.
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Strength
Build muscle, get strong, look lean, get jacked. Nuff said.
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Running
Running is the key to being an athlete. Get running, move your body quickly, and strengthen your cardiovascular system for maximal gains - both on the road and in the gym.
Features
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Programming 7 days per week
Daily strength and conditioning AND running workouts that are accessible and challenging for high level athletes.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF SUCKS. Push harder, know yourself better, and keep going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Box (to jump on/off)
Recommended
Quiet Area (for cooldown)
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Sample Week
Week 1 of 4-week program
Sunday
Easy Run

A

Run

Sunday
Full 1 (Upper + Lower Recovery)

A

Backward Sled Drag

2 x 2:00 @ 255 lb

Prep

B

Uppers Warmup Circuit

Dynamic (2 Each Side) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Lateral A Skip

C1

Band Pull-Apart

2 x 10

C2

Med Ball Chest Pass To Ground

2 x 10

D

Bench Press

8, 5, 3, 3, 3, 5, 8 @ 55, 75, 88, 88, 88, 70, 50 %

E1

Split Squat ISO

4 x 20

E2

Long Lever Bridge

4 x 20

E3

Seated Hamstring Tantrums

4 x 20

F1

Seated DB Shoulder Press

4 x 8

F2

Seated Incline DB Curls

4 x 10

G

Cat Cow

1 x 4:00

Monday
Track Workout

A

Run

B

Run

6 x 800

Recovery

C

Lowers Cooldown

Cooldown - 60 Seconds Each Stretch 1) 1/2 Kneeling Adductor Rock 2) Scorpions 3) 1/2 Kneeling Hamstring Stretch

Tuesday
Full (Lower + Upper Strength)

Prep

A

Ankle Prep Circuit

Bench Calf Stretch x30s Standing Tib Raises x20 Calf Raise ISO x10/10 x2

Circuit

B

Dynamic (10 Yds & Back) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Skater Jump to Broad Jump

Prep

C

Lowers Activation + Stabilization (2)

Cossack Squats x5e Banded Side Plank Clamshell x20s each Copenhagen Plank x20s each x2

D

Push-Up

3 x 60

E

Walking Lunges

4 x 10

F

Sumo Deadlift

8, 5, 3, 3, 3, 5, 8 @ 55, 75, 88, 88, 88, 70, 50 %

G1

Weighted Chin Ups

4, 4, 4, 20 @ 70, 70, 70, 0 lb

G2

DB Overhead Tricep Extension

4 x 8

H

Legs-Up-The-Wall

1 x 4:00

Wednesday
Easy Run

A

Run

Thursday
Tempo Workout

A

Run

B

Run

@ 10:00

C

Run

Friday
Full (Lower Explosive + Upper Pump)

Prep

A

Ankle Prep Circuit

Bench Calf Stretch x30s Standing Tib Raises x20 Calf Raise ISO x10/10 x2

Circuit

B

Dynamic (10 Yds & Back) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Skater Jump to Broad Jump

Prep

C

Lowers Activation + Stabilization (2)

Cossack Squats x5e Banded Side Plank Clamshell x20s each Copenhagen Plank x20s each x2

D1

Approach Vertical Jump

D2

Vertical Jump

D3

Box Jump

Prep

E

Clean Warmup Complex

**2 Rounds** - RDL x3 - High Pull x3 - Hang Clean x3

F

Power Clean

5, 3, 3, 3, 3 @ 55, 70, 88, 88, 88 %

G1

Weighted Pull Ups

4, 4, 4, 20 @ 70, 70, 70, 0 lb

G2

Push-Up

3 x 60

H1

Pendlay Row

4 x 8

H2

DB Overhead Tricep Extension

4 x 8

I

Legs-Up-The-Wall

1 x 4:00

Saturday
Long Run

A

Run

Coach
coach-avatar Coach Evan Titus

Sports Performance Coach, Certified Distance Coach, Rugby Coach, Marathoner, Ultramarathoner, Former D1 Rugby Player, Certified Nutrition Coach

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Train Athletic. Get Hybrid.

Athletic-Based Training is the Way to Go. Try for $1/Day and See How Training Right Gets You Built.

Get 4 Week Hybrid Athlete Training ($1/per day)
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FAQs
Who is this for?
Specifically for medium to high-level athletes in any sport who want to get stronger and faster. This program is great for the average Joe as well since it includes muscle building and strength building aspects to it as well.
What can I expect in a week?
- 4-5 Runs per Week. 3-4 Workouts per Week. Mobility included in Every Workout.
4 Week Hybrid Athlete Training ($1/per day)