Hybrid Athlete
Wise Performance Lab
Strength & Conditioning, General Fitness, EnduranceThis program is designed for the Hybrid Athlete, anyone looking to improve lean muscle/strength & full-spectrum conditioning. This program is progressed monthly, through science-based principles, to maximize your conditioning while keeping you strong! You will have 24/7 access to us and the WPL Hybrid Athlete Team Community!
This is not your typical running or lifting program. We program anaerobic (speed & peak), threshold (intensity & consistency) and aerobic (pace & base) conditioning work. You will also complete cross-training strength work to build injury resilience. We progress our strength work and conditioning every 3-4 weeks. We utilize the Jack Daniel’s VDOT Pacing Calculator to program individualized pacing for all of our conditioning work. You will never be guessing what intensity you should be training at! You will manage your fatigue, feel fresher, and break through plateaus with this innovative programming style!
This program is programmed out with 2-3 days per week of conditioning/running, with 2-3 day per week of strength work. Each training session generally takes 60 minutes! Depending on your time, you can complete the 4 day per week or 6 day per week track!
Prep
A
Squat Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!
B
Back Squat
10, 15, 15, 15 @ 50, 62, 62, 62 %
C1
Incline Bench Press (45 Degrees)
10, 15, 15, 15 @ 50, 62, 62, 62 %
C2
Neutral Grip Chin Up
10, 15, 15, 15 @ 25, 62, 62, 62 %
D1
Seated Calf Raise (with DBs)
3 x 12
D2
Band Pull-Apart
3 x 12
D3
Tall Kneeling Pallof Press Hold
3 x 90
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Cardio
1 x 50:00
C
Runner Yoga Flow (7 minutes)
1 x 7:00
Recovery
D
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Hinge Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!
B
DB Single Leg RDL
12, 16, 16, 16
C1
Half Kneeling Single Arm Landmine Press
3 x 16
C2
High Machine Row - Supinated Grip
3 x 10
D1
Leg Extension
3 x 8
D2
DB Preacher Curl
3 x 12
E1
Abduction Machine
3 x 8
E2
Cable Crunch
3 x 25
Recovery
F
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Cardio
1 x 5:00
C
Threshold Intervals
3 x 6:00
D1
Alternating V-Up
3 x 20
D2
Supermans
3 x 10
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Pull Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!
B1
Weighted Dips
10, 15, 15, 15 @ 50, 62, 62, 62 %
B2
Single DB Row
12, 20, 20, 20
C
Rack Pull - Above Knee
10, 15, 15, 15 @ 25, 62, 62, 62 %
Chest Finisher
D
Chest Biomechanical Triset #1
Chest Biomechanical Triset #1 3 Rounds: 10x Low to High Cable Fly 10x Tempo (5 Sec Eccentric) TRX Push Up 10x Plate Pinch Bench Press NO REST during round. REST 1-2 minutes between rounds.
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Cardio
1 x 5:00
C
Track Interval Ladder
600, 600, 600, 400, 400, 400, 200, 200, 200
D1
Side Plank on Elbows
3 x 60
D2
Supine Straight Leg Raise
3 x 30
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Joe Wise
Head Coach/Owner - Doctorate of Physical Therapy (DPT), Board-Certified Sports Clinical Specialist (SCS), Certified Strength & Conditioning Specialist (CSCS), Tactical Strength & Conditioning Facilitator (TSAC-F), USA Weightlifting Level 1 (USAW-1)
Ali Wise
Health Coach/Owner - Physician Assistant (PA-C), Precision Nutrition 1 (PN1)
Join today and let's get to work together! Let us give you the most science-based programming! Our only request from you ... execute with a high level of grit and precision!
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Hybrid Athlete
Hybrid Athlete
Hybrid Athlete
