New

5/3/1: Hybrid Athlete

Price Training

General Fitness, Strongman, Powerlifting, Functional Fitness, Functional Training

Coach

Tyler Price

4.91 (159 ratings)

5/3/1: Hybrid Athlete is designed for those who refuse to specialize in just one area of fitness. Whether you’re a fitness fanatic, first responder or an everyday athlete looking to be strong, explosive, and conditioned for anything life throws at you—this program delivers.

By blending the proven strength-building principles of 5/3/1 with athletic performance elements, this program ensures you develop raw strength, explosive power, and high work capacity—all while staying mobile and resilient. Those who want to balance strength, speed, and endurance without sacrificing performance will enjoy this program!

This program isn’t just about lifting big weights—it’s about being well-rounded. Get stronger, move better, and perform at your best in both sport and in everyday life.

$25 / mo

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Strength Progression

Uses the 5/3/1 system to build consistent, long-term strength in key lifts (squat, deadlift, bench, overhead press).

Power & Speed Work

Incorporates jumps, sprints, and explosive movements to enhance athleticism.

Conditioning for Performance

A mix of low-intensity aerobic work and high-intensity intervals to build a durable engine. Options for rucking, rowing, sled work, or circuits based on individual needs!

Accessory Work for Function

Focuses on core stability, joint health, and muscle endurance to keep you resilient.

Features

Access to your coach

I will help hold you accountable and provide the feedback you need to grow!

Programming 6 days per week

4 strength days, 2 dedicated conditioning days, and an optional active recovery day

Exercise Video Guidance

Instructional videos will guide your training and make execution easy.

Comprehensive Instruction

Experience what clear, challenging, and dynamic training should be.

Committed Teammates

Accessible community that will keep you pushing to unlock your best!

Delivered through TrainHeroic

5/3/1: Hybrid Athlete program is delivered through TrainHeroic, an exceptional performance-based coaching platform where you can track your progress.

Equipment

Required

Barbell // Dumbbells // Treadmill // Bike // Weighted Vest

Recommended

Kettlebells // Bands // Sled // Rower

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2025-03-10

Dynamic Warmup

For Completion

Push Press

2 x 5

Overhead Press

5, 5, MAX

Chin-Up

4 x 10

Dip

4 x 15

Band Pull-Apart

4 x 15

2-arm DB Clean

4 x 6

Farmers carry

4 x 100

Sled Drag

4 x 100

Stretch

Monday

2025-03-11

Dynamic Warmup

For Completion

KB swings

2 x 5

Deadlift

5, 5, MAX

Romanian Deadlift

3 x 8

Step-Ups

3 x 10

Hanging Knee Raise

3 x 15

Single Leg RDL

3 x 12

Cardio

1 x 20:00

Stretch

For Completion

Tuesday

2025-3-12

Dynamic Warmup

For Completion

Rucking

Stretch

For Completion

Wednesday

2025-03-13

Dynamic Warmup

For Completion

Plyo Push-Up

2 x 5

Bench Press

5, 5, MAX

Close Grip Bench Press

3 x 8

Pull-Up

3 x 10

Dip

3 x 15

Rowing

5 x 250

KB swings

5 x 10

Push-Up

5 x 10

Stretch

For Completion

Thursday

2025-03-14

Dynamic Warmup

For Completion

Squat Jump

2 x 5

Back Squat

5, 5, MAX

Pause Back Squat

3 x 5

Bulgarian Split Squat

3 x 8

Dead Bug

3 x 8

Lateral Lunge

3 x 8

Sled Push

5 x 0:30

KB swings

5 x 12

Stretch

For Completion

Friday

2025-3-15

Dynamic Warmup

For Completion

Cardio

10 x 0:30

Cardio

1 x 30:00

Stretch

For Completion

Coach

More from Price Training

Tyler Price

Full-time Firefighter, athlete, and a strength & conditioning coach for 10 years. I have spent my coaching career training athletes to become stronger, more aerobically fit, and more resilient human beings. Specializing in the first responder community, I want all of us to push each other to become the best versions of ourselves.

Strength AND Conditioning, the 5/3/1 Way.

Experience the strength development and conditioning performance you have always wanted.

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FAQs

Who is this designed for?

Anybody. If you are a fitness fanatic, first responder or an everyday athlete, who is looking for strength, power, and cardiovascular progression, this is for you!

What if I need an exercise modification?

Shoot me a message and I'll be happy to help you!

How long is a typical training session?

45-60 minutes, depending on how long you choose to rest for if it's outside of the recommended breaks.

How is this program structured?

4 strength training days, 2 conditioning days, and 1 optional active recovery session.

The Proof

D.G

Firefighter

Verified Athlete

"Having Tyler as my coach since I started Pre-Service in chasing the fire service has been one of the most beneficial assets I have gained. Through every physical test I have prepared for, Tyler has given me the wisdom and training necessary to go beyond the bare minimum of the test."

C.C

Officer - K9 Unit

Verified Athlete

"Tyler's attention to detail and willingness to give you everything he has, makes me willing to recommend him to anyone looking to succeed in their chosen field."

J.B

Firefighter

Verified Athlete

"I have recently received the golden ticket to an amazing department. He has led me to train BETTER and train SMARTER. Tyler has been a major driving factor in helping me to succeed in becoming a firefighter and I owe a large amount of my success to his dedication in helping me!"

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When you join a team you’re getting more than programming, you’re joining an online community.

5/3/1: Hybrid Athlete