DHA HYBRID ATHLETE

Dark Horse Athlete

Functional Fitness, Tactical / Military, General Fitness
Coach
Justin Biays MS, CSCS, TSAC-F

If you're seeking a comprehensive Hybrid strength and conditioning regimen that doesn't just touch the surface but delves deep into the realm of real-world high performance, you've found it.

Objective: Our primary goal is unequivocal: we aim to cultivate unparalleled Strength & conditioning across an expansive spectrum of time and modal domains.

Who is this for: This training team is designed for the generalist rather than the specialist. If your objective is to achieve comprehensive physical fitness rather than excelling in a singular domain, then this team is ideally suited to your needs.

Our Methods: Diversity in training is paramount to development. We employ an array of techniques to ensure your Strength & Endurance goals are met, and then some.

*COACH NOTE: This is a year around training team. We run four training cycles per year, all cycles are 13 weeks in length. When you Join the Hybrid Athlete Team, you start where the team is at, not day one of the current cycle. Our cycles are as follows.

Fall: SEPT 1-NOV 30 Winter: DEC 1- FEB 28/29 Spring: MAR 1-MAY 31 Summer: JUN 1-AUG 31

JOIN THE DARK HORSE ATHLETE TEAM TODAY AND BECOME THE MOST CAPABLE VERSION OF YOURSELF!

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FALL TRAINING CYCLE: SEPT 1-NOV 30TH
Our Fall training cycle emphasizes muscle mass enhancement and general endurance development. Its core objective is to construct a robust aerobic engine, enhancing performance, recovery, and work capacity. Additionally, muscle growth will bolster future strength and power, while also conditioning connective tissue for intensive training.
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WINTER TRAINING CYCLE: DEC 1ST-FEB 28/29
Our winter training Cycle focuses on enhancing muscular strength and maintaining general endurance. The primary goal is to achieve a solid strength foundation, aiming for a front squat and bench press at 1.5 times bodyweight, and a deadlift at 2 times bodyweight for men. For women, the targets are a front squat and bench press at bodyweight, and a deadlift at 1.5 times bodyweight...or more!
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SPRING TRAINING CYCLE: MAR 1ST-MAY 31ST
Our Spring training cycle is dedicated to improving power and explosiveness, with the primary aim of applying this development to real-life scenarios. This cycle also introduces more dynamic conditioning methods, while still maintaining our foundational aerobic conditioning and strength
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SUMMER TRAINING CYCLE: JUNE 1-AUG 31ST
Our Summer training cycle aims to bolster power and explosiveness, focusing on sustained periods with minimal rest by integrating diverse strength and endurance methods. It ensures a balanced distribution of training volume to preserve past gains. This cycle introduces an unprecedented volume of odd-object and mixed-modal training, marking it as our most comprehensive and varied phase yet.
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Join our exclusive WhatsApp group to unlock weekly educational content, directly to your phone! Benefits include: Regular insights to keep you informed and ahead. Engaging group challenges to motivate and drive results. Direct access for queries and feedback. A community of like-minded individuals for support. Stay updated, inspired, and connected – all in the palm of your hand!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Workouts delivered six times per week designed to increase your max strength and power..
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1:TEST DAY

Circuit

A

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

B

Deadlift

10 x 1

C1

Bulgarian Split Squat

3 x 12

C2

Dual KB Swing

3 x 12

D1

Sled Push

4 x 10

D2

Side Plank

4 x 0:30

Circuit

E

-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

A

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

B

Bench Press

10 x 1

C

Weighted Strict Pullup

1 x 1

D1

Lying Thumb down Reverse Fly

3 x 12

D2

Plyo Push-Up

3 x 5

E

Paloff Press

3 x 10

Circuit

F

-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

A

Run

1 x 5

B

Walk

1 x 10:00

C

Foam Roll

D

Box Breathing

1 x 5:00

Wednesday
Week 1 Day 4: TEST DAY

Circuit

A

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

B

Back Squat

10 x 1

C

Banded sumo deadlift

8 x 1 @ 40 %

D

Glute-Ham Raise

3 x 10

E

banded good morning

1 x 100

F

Banded half kneeling Ab Crunch

3 x 25

G

Sled Drag

1 x 400

Circuit

H

-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

A

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

B

Banded Bench Press

9 x 3 @ 50 %

C1

DB Tate Press

3 x 12

C2

Banded Tricep Pushdown

3 x 30

D1

Supinated Grip Barbell Row

3 x 12

D2

Sandbag Get up

3 x 4

Circuit

E

-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

A

Ruck March

1 x 45:00

B

Box Breathing

1 x 5:00

C

Foam Roll

1 x 10:00

Saturday
REST DAY
Coach
coach-avatar 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. He is currently a Resident S&C Coach For 5th Battalion, 19th Special Forces Group SWTD.

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Fitness Matters, Your life depends on it!

Hybrid training; it's the bedrock of athletic performance. It safeguards against injury, boosts power, and refines technique. By committing to this discipline, you're not just building fitness but cultivating a foundation for longevity and peak performance

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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.

DHA HYBRID ATHLETE
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DHA HYBRID ATHLETE
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DHA HYBRID ATHLETE
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DHA HYBRID ATHLETE