Hybrid Athlete Training Team – Year-Round Strength & Conditioning (DHA)

Dark Horse Athlete

Functional Fitness, General Fitness, Strength & Conditioning

Coach

Justin Biays MS, CSCS, TSAC-F

Join the Dark Horse Athlete Training Team

If you're seeking a high-level hybrid strength and conditioning program that delivers year-round structure, tactical precision, and results across the board—this is your team. Designed for athletes who value well-rounded performance over specialization, this training system builds strength, power, and endurance while keeping you prepared for whatever life throws at you.

What to Expect: The DHA Training Team follows a comprehensive annual training cycle divided into four 13-week seasonal blocks: Fall, Winter, Spring, and Summer. Each cycle has a distinct performance focus while maintaining balance across energy systems, movement patterns, and strength qualities to ensure holistic progress.

The programming is structured for athletes who train hard, value a clear plan, and want to build elite general physical preparedness (GPP). Whether you’re military, law enforcement, a hybrid athlete, or just someone who trains to be ready for anything—this team delivers.

Fall Cycle (Sept 1 – Nov 30): Focus on building muscle and aerobic capacity through hypertrophy-based strength work and high-volume Zone 1–2 conditioning.

Winter Cycle (Dec 1 – Feb 28): Shift toward maximal strength and intensity, using heavier loading patterns and mixed-modal conditioning to sustain endurance while getting stronger.

Spring Cycle (Mar 1 – May 31): Train for speed, power, and explosiveness. This cycle includes advanced strength methods like cluster sets, dynamic effort work, and plyometric development.

Summer Cycle (June 1 – Aug 31): A performance blend using Daily Undulating Periodization (DUP) to enhance hypertrophy, strength, and conditioning thresholds simultaneously.

Training includes mobility work, programmed recovery, and a full-spectrum approach to performance. Sessions are scalable to most training environments and designed for athletes with at least a baseline level of training experience.

Join the DHA Training Team today and commit to becoming the strongest, most capable, and resilient version of yourself—day in and day out, all year long.

$35 / mo

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FALL TRAINING CYCLE

The Fall Cycle focuses on building a robust aerobic base and enhancing muscle growth to support strength, power, and connective tissue conditioning. High volumes of Zone 1 and Zone 2 conditioning improve endurance, recovery, and cardiovascular efficiency. While prioritizing these goals, other fitness qualities are maintained to ensure balanced development and injury prevention.

WINTER TRAINING CYCLE

The Winter Cycle focuses on building a solid strength foundation with targeted lifts (e.g., front squat, bench press, deadlift) while maintaining aerobic capacity through mixed-modal conditioning. Strength training emphasizes high-intensity efforts (80%+), with lower reps (3-5), preserving muscle mass and other fitness qualities for balanced development.

SPRING TRAINING CYCLE

The Spring Cycle focuses on improving power and explosiveness through advanced techniques like cluster sets, the Dynamic Effort Method, and increased plyometric training. Conditioning shifts to shorter, high-intensity efforts, while functional size, strength, and aerobic conditioning from prior cycles are maintained, ensuring a well-rounded approach to real-world performance application.

SUMMER TRAINING CYCLE

The Summer Cycle is the peak of the annual program, emphasizing balanced development in hypertrophy, strength, and power through Daily Undulating Periodization. Conditioning builds on spring power gains with extended efforts, shorter rest periods, and varied movements. This diverse and comprehensive phase aims to enhance all fitness qualities for optimal performance.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Workouts delivered six times per week designed to increase your max strength and power..

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Equipment

Required

Barbell // Squat Rack // Dumbbell's // Kettlebells // pull up bar // Plates // Foam Roller // Bench // Sled // Ruck Sack // Sandbags

Recommended

Bumper plates // Power Bands // Plyo boxes // D-ball // Strongman equipment // track // heart rate monitor // Assault bike or equivalent // Row Erg // Jump Rope

Sample Week

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

Sunday

Week 1 Day 1:TEST DAY

Circuit

400m run -then- 10 sumo air squats 10 sumo stance good mornings 45/35 10 regular stance air squats 10 regular stance good mornings 10 feet together squats 10 feet together good mornings -then- 3 RNDS: 8 alt box step up 5 Broad jumps

Deadlift

10 x 1

Bulgarian Split Squat

3 x 12

Dual KB Swing

3 x 12

Sled Push

4 x 10

Side Plank

4 x 0:30

Circuit

-Couch stretch + Reach and rotation 2 minutes per leg -Supine Sciatic nerve floss 1 minute per leg -Squat + T-spin Rotation 2 minutes -Hip flow mobility x1-2

Monday

Week 1 Day 2: TEST DAY

Circuit

500m row or 400m run -then- 3 RNDS: 10 Scapular pull-ups 8 Ring Rows 5 plyo push up -then- One time through: 200m jog 50m waiters walk, Right arm #moderate load 30 shoulder taps in push-up position 50m waiters walk, Left arm #moderate load 200m jog

Bench Press

10 x 1

Weighted Strict Pullup

1 x 1

Lying Thumb down Reverse Fly

3 x 12

Plyo Push-Up

3 x 5

Paloff Press

3 x 10

Circuit

-4 way band stretch 1 minute per position -thread the needle 1:30 per side -Wall Pec stretch 2 minutes per side

Tuesday

GPP RUN DAY/TEST

Run

1 x 5

Walk

1 x 10:00

Foam Roll

Box Breathing

1 x 5:00

Wednesday

Week 1 Day 4: TEST DAY

Circuit

400m run -then- 5x front lunge, side lunge, reverse lunge R leg 10 superman raises 5x front lunge, side lunge, reverse lunge L leg 10 superman raises x2 -then- 3 RDS: 10 alternating step-ups 10 box jumps 10 box squat #45/35

Back Squat

10 x 1

Banded sumo deadlift

8 x 1 @ 40 %

Glute-Ham Raise

3 x 10

banded good morning

1 x 100

Banded half kneeling Ab Crunch

3 x 25

Sled Drag

1 x 400

Circuit

-Couch stretch + Reach and rotation 2 minutes per leg -Supine Sciatic nerve floss 1 minute per leg -Squat + T-spin Rotation 2 minutes -Hip flow mobility x1-2

Thursday

Week 1 Day 5: MAX EFFORT UPPER

Circuit

Banded Bench Press

9 x 3 @ 50 %

DB Tate Press

3 x 12

Banded Tricep Pushdown

3 x 30

Supinated Grip Barbell Row

3 x 12

Sandbag Get up

3 x 4

Circuit

-4 way band stretch 1 minute per position -thread the needle 1:30 per side -Wall Pec stretch 2 minutes per side

Friday

GPP RUCK DAY

Ruck March

1 x 45:00

Box Breathing

1 x 5:00

Foam Roll

1 x 10:00

Saturday

REST DAY

Coach

More from Dark Horse Athlete

Justin Biays MS, CSCS, TSAC-F

Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals.

FAQs

How many training cycles does this team complete annually?

This training team operates on a structured annual schedule, consisting of four distinct cycles: spring, summer, fall, and winter.

What is the duration of each training session?

Each session, from the start of the warm-up to the end of the cool-down, should take no more than 60-75 minutes—provided you stay focused and avoid distractions like scrolling on your phone.

When I join do I start at the beginning or where the team is currently

You’ll join in where the team is currently at. That’s the beauty of our WhatsApp group—Coach Justin is there to guide you, helping you scale or modify as needed to stay on track and make progress.

What if I don’t have the necessary equipment to follow the program?

Coach Justin is ready to assist in the WhatsApp group chat, providing personalized modifications based on the equipment you have available. This program is designed to work for everyone!

The Proof

David Reeves

Marine Corps Veteran

Verified Athlete

"I've been with the Hybrid Strength Team since May 2nd and as of today, August 7th, 2023 I am now sitting at 160lbs, have decreased my marathon pace time from 10:33/mi to 9:49/mi, while increasing my strength 8-10% in bench, overhead press, squat, and deadlift."

Matthew Harper

First Responder

Verified Athlete

"Dark Horse Athlete has been an absolute game changer for me. The strength team holds a solid foundation for improving your core lifts while also building conditioning. Within a few months my clothes fit better, I’m stronger, and I’m able to keep high energy during long tours in the field."

Mike D

Working Professional

Verified Athlete

"I’ve tried different programs over the years, but I think I’ve found the one this time. I’ve been on Hybrid Strength for several months now and have already noticed significant gains As a former athlete, It’s the perfect balance of main lifts, accessories and the right amount of conditioning for me."

Join Your Virtual Gym

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

Hybrid Athlete Training Team – Year-Round Strength & Conditioning (DHA)