HYBRID ATHLETE 1.0
Evan Titus Fitness
General Fitness, Strength & Conditioning, Weightlifting, Powerlifting, MarathonTRAIN HYBRID
A KILLER combo of running and lifting is the way to go. I've been training hybrid for 4 years now and my BIG 3 total has gone from less than 950 lbs to 1180 lbs WHILE running a minimum of 30 miles per week.
Not only does training Hybrid mean running, but it also means training like an athlete. You don't have to be in college or HS to train this way. Training your body to move dynamiclly and be explosive is proven to be one of the most sustainable and longevity-focused approach to training.
For ONE DOLLAR A DAY you can train like me and do my exact workouts. Sign up now.
Conditioning
A
LOWER (STATIC + DYNAMIC WARMUP) REVISED
Movement Prep (60 Seconds Each) 1) Inchworms with Pushup 2) World's Greatest Stretch 3) Adductor Rocks 4) Upward Dog + 3 Way Neck Stretch 5) Scorpions (Spinal Focused) Dynamic (10 Yds Each) 1) Grass Grabbers 2) Quad Pull + SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Progressive Pogos 8) A Skip + Backwards C Skip 9) Skater Jump to Broad Jump
Circuit
B
Hang Power Clean Warmup 2-3 Rounds - RDL x3 - Power Shrug x3 - High Pull x3 - Clean Variation x3
C
Hang Clean
5, 1, 1, 1, 1 @ 50, 70, 75, 80, 85 %
D
Back Squat
6 x 2 @ 65 %
E1
Box Jump
3 x 3
E2
Lateral Depth Drop To Broad Jump
3 x 3
F
Single Leg Hops
3 x 50
G
Legs-Up-The-Wall
2 x 4:00
Static + Dynamic Warmup
A
Uppers Warmup Circuit
Movement Prep (60 Seconds Each) 1) Inchworms with Pushup 2) SL Downward Dog + Pigeon Pose 3) Adductor Stretch w/ Scapula Thread 4) Upward Dog + 3 Way Neck Stretch 5) Scorpions (Pec Focused) 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
B1
Band Pull-Apart
2 x 10
B2
Banded Push Press
2 x 10
C
Push Press
6 x 3 @ 65 %
D
Pendlay Row
4 x 7
E
Bench Press
4 x 7 @ 75 %
F
Chin-Up
4 x 12
G
Cat Cow
1 x 4:00
A
Ankle CARs (w/ video)
2 x 40
Static + Dynamic Warmup
B
Lowers Warmup Circuit (UPDATED)
Movement Prep (60 Seconds Each) 1) Inchworms with Pushup 2) World's Greatest Stretch 3) Adductor Rocks 4) Upward Dog + 3 Way Neck Stretch 5) Scorpions (Spinal Focused) Dynamic (10 Yds Each) 1) Grass Grabbers 2) Quad Pull + SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Progressive Pogos 8) A Skip + Backwards C Skip 9) Skater Jump to Broad Jump
C1
KB swings
2 x 10
C2
KB Hip Shift
2 x 10
D
Sumo Deadlift
8, 5, 5, 3, 3, 3, MAX @ 25, 50, 65, 80, 85, 90, 80 %
E
Bulgarian Split Squat
4 x 7
F
Torque Tank Sled Push
4 x 20
G
Legs-Up-The-Wall
1 x 4:00
Static + Dynamic Warmup
A
Uppers Warmup Circuit
Movement Prep (60 Seconds Each) 1) Inchworms with Pushup 2) SL Downward Dog + Pigeon Pose 3) Adductor Stretch w/ Scapula Thread 4) Upward Dog + 3 Way Neck Stretch 5) Scorpions (Pec Focused) 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) Lateral A Skip
B1
Mini Band Bench Press
2 x 5
B2
Upside-down KB Bench Press
2 x 3
C
Bench Press
8, 5, 5, 3, 3, 3, MAX @ 25, 50, 65, 80, 85, 90, 80 %
D
Weighted Pull Ups
4 x 7
E
1-Arm DB Row
4 x 7
F
Incline DB Drag Curls
3 x 25
G
Cat Cow
1 x 4:00
Evan Titus
Hybrid athlete, marathoner, powerlifter, ultra runner, nutrition coach, personal trainer, ex-rugby player, and more.
Athletic-Based Training is the Way to Go. Try for 7 Days And See How Training Right Gets You Built.
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HYBRID ATHLETE 1.0
HYBRID ATHLETE 1.0
HYBRID ATHLETE 1.0
