DHA HYBRID ATHLETE
Dark Horse Athlete
Strength & Conditioning, Functional Fitness, Functional TrainingIf 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!
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
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
A
Run
1 x 5
B
Walk
1 x 10:00
C
Foam Roll
D
Box Breathing
1 x 5:00
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
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
A
Ruck March
1 x 45:00
B
Box Breathing
1 x 5:00
C
Foam Roll
1 x 10:00
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 19th Special Forces Group Special Warfare Training Detachment.
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
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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."
When you join a team you’re getting more than programming, you’re joining an online community.
DHA HYBRID ATHLETE
DHA HYBRID ATHLETE
DHA HYBRID ATHLETE
