DHA HYBRID ATHLETE

Dark Horse Athlete

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

If you're seeking a comprehensive Hybrid strength and conditioning regimen, 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.

Program Structure:

The DHA Yearly Training Cycle is divided into four 13-week seasonal cycles: Fall, Winter, Spring, and Summer. Each cycle focuses on specific fitness objectives while maintaining a balance across other fitness modalities to ensure continuous progress and holistic development.

Fall (Sept 1 - Nov 30): Muscle mass enhancement and general endurance development through hypertrophy-focused strength training and extensive Zone 1 and Zone 2 conditioning.

Winter (Dec 1 - Feb 28): Increased muscular strength and maintenance of general endurance using high-intensity efforts and mixed-modal conditioning.

Spring (Mar 1 - May 31): Development of power and explosiveness with advanced strength training techniques, including cluster sets, dynamic effort methods, and plyometric training.

Summer (June 1 - Aug 31): Comprehensive improvements in strength and cardiovascular thresholds using Daily Undulating Periodization to enhance hypertrophy, strength, and power.

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

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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.
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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.
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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.
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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
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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.

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
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