Hybrid - Base

Chop It Up Strength

Strength & Conditioning, Functional Fitness, General Fitness

Coaches

Parker Teagle - M.S., CSCS, Zac Harris - CSCS and CSCCA

Whether you are a weight-room junkie looking to improve your conditioning while maintaining muscle, a weekend warrior trying to figure out how to balance health and training so you can continue doing what you love, or your paycheck relies on your physical performance.

Guess what....

This program is for you!!!

This program focuses on two main qualities that directly transfer into a solid physique and robust fitness capabilities: Lean Mass Development and Aerobic Conditioning.

In the world of Human Performance, we call this GPP: General Physical Preparedness

"Hybrid-base" earns its name by improving the qualities of fitness that serve as a foundation for our health, wellness, durability, and performance.

80% of the program will be geared towards getting more muscular and aerobically fit 20% of the program is geared towards maintain power and strength

In the business, we call this concurrent programming. We will utilize a science-based phasic approach to training. This program strategically balances volume, intensity, rest, and tempo to emphasize one adaptation while ensuring other qualities don't go dormant.

$22 / mo

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Train Like the Pros

Train with Strength and Conditioning Coaches who have worked with professional athletes and Special Operators. This program is designed to push you physically, while keeping longevity in mind. Too many programs are built with short-term in mind. Thats why most people get hurt about 6 to 8 weeks in. With this program you will work hard, and also smart!!

A Concurrent Approach

The Hybrid Base methodology is broken down into specific phases. Each phase has a primary and secondary emphasis, allowing you to ensure adaption in one area while not losing fitness in another. Every 6 to 12 weeks the the goals will change to ensure you develop and maintain a robust work capacity.

Train to Perform

This program is all about developing the qualities of fitness you will need to be able to perform in any facet of life. Whether you are between goals and want to maintain general fitness or you're looking to improve your fitness to maximize your performance while doing the things you love, this program is for you.

Safe and Effective Programming

Hybrid Base is built with the idea of long-term performance. The goal of this program is to build fitness while ensuring you do not expose yourself to unnecessary risk of injury. Hybrid Base is built from 25 years of experience and utilizes a safe and effective method to keep you training hard, and more importantly, keep you healthy.

Features

Coaching Communication

Ask your experienced coach about potential modifications or adjustments you need. Your coaches are seasoned experts on program adjustments.

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert coaching cues

Coaches provide science-backed coaching cues so you know the intent behind each exercise

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an easy o use app.

Equipment

Required

Barbells // Dumbbells // Kettlebells // Cable Machine

Recommended

Bands

Sample Week

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

Monday

Full Body Strength - 1

Airdyne

1 x 3:00 @ 2

Lateral Lunge

1 x 10

Hindu Push-Up

1 x 10

Side Plank On Hand

1 x 30

Squat Jump

1 x 10

DB Rear Foot Elevated Split Squat

12, 10, 8, 8

Single Leg Broad Jump & Land

4 x 6

One-Arm DB Bench Press

12, 10, 8, 8

Chin-Up

Weighted Push Ups

3 x 15

Inverted Row

3 x 20

Barbell Roll Outs

3 x 12

Airdyne

5 x 20

Tuesday

Lactate is King

Fire Hydrant

2 x 10

Overhead Squat w/ PVC

2 x 10

Single-Leg Glute activation bridge

2 x 10

Copenhagen Progression

2 x 20

Side Plank On Hand

2 x 20

Light Jog

1 x 5:00

Conditioning

Lactate is King

2:00 min Treadmill run (max speed possible) Air Squats - 1 tabata 2:00min Treadmill run (max speed possible) Push Ups - 1 tabata 2:00min Treadmill run (max speed possible) Split lunge jumps - 1 tabata 2:00 min treadmill run (max speed possible) V-Ups - 1 tabata

Thursday

Full Body Strength - 2

Light Jog

1 x 3:00 @ 2

Copenhagen Progression

1 x 0:20

Half Kneeling Wall Spine Rotation

1 x 5

Single Arm Downward Dog Plank Reach

1 x 8

Plyometric Push-ups

1 x 10

Hex Bar Deadlift

10, 8, 6, 6

Squat Jump

4 x 10

1-Arm DB Row

12, 10, 8, 8

Half-Kneeling DB Shoulder Press

12, 10, 8, 8

TRX Hamstring Curls

3 x 12

Hanging Knee Raise

3 x 10

Cable Chop (Low to High)

3 x 10

Rowing

3 x 500

Friday

ARM FARM

Barbell Shrug

4 x 12

DB Lateral Raise

4 x 12

Chest Supported Rear Delt Row

4 x 12

Seated Incline DB Curls

4 x 12

Cable Tricep Pushdown

4 x 12

Barbell Bicep Curl

3 x 12

Skull Crushers

3 x 12

Chin-Up

1 x 40

Push-Up

1 x 70

Saturday

Aerobic Base

Straight Leg Calf Raise (Wall)

2 x 20

Bent Knee Calf Raises

2 x 20

Tibialis Toe Raise (Wall)

2 x 20

Light Jog

1 x 50:00

Static Stretch

1 x 5:00

Coaches

More from Chop It Up Strength

Parker Teagle - M.S., CSCS

With over 13 years of experience as a Human Performance Consultant, Coach Teagle has delivered strength and conditioning services for professional Athletes, advanced Infantry, business executives, soccer clubs, and youth athletes. He is well-versed in writing plans that optimize performance and aesthetics while promoting longevity.

Zac Harris - CSCS, CSCCA

Coach Zac has been a strength and conditioning coach for nearly ten years. He has worked as a Head S&C coach and a directors of the department. Has has experience working with every sport one can play in the NCAA. He currently the the lead S&C coach for a Special Operations School.

Optimize Your Training

Start training with the long-term in mind. Hybrid-Base will build your strength, aerobic power, and muscular work capacity while keeping your long-term health and performance in mind. The best way to make sure you keep getting better is to make sure you ca

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FAQs

Will this program help me get stronger and more fit at the same time?

Absolutely, this program is meant to be the ultimate Generalist. When doing this program you will constantly be switching the goals to ensure each aspect of fitness is being developed throughout the year.

Is this program similar to Crossfit?

No olympic lifting in this program. The reason so, is that Oly lifting is very technical, and when done under fatigue, the potential for injury increases substantially. If you're looking for something including olympic lifts and plyometrics. Take a look at our Hybrid - Power program.

What is it called Hybrid Base?

This program is supposed to act as a "home base" in compliment to the other Chop It Up Strength programs that have a specific emphasis. The idea is that you do base for a couple of months, then go do the Tactical Hybrid plan, then come back to Base, then go do the Hybrid Power program, etc...

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Hybrid - Base