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Hybrid Conditioning

Thrive at Fitness

Coach
Filipe Conceição

Specific Strength & Conditioning Training for Hybrid Sports The aim is to improve our endurance and performance in various sports such as Hyrox, Crossfit, OCR etc, increasing our aerobic capacity to be able to move moderate to heavy loads and withstand efforts for longer.

Endurance training is important not only to improve our performance but also to improve cardiovascular health.

This program as no end date and it´s structured. We follow training cycles that focus on specific goals such as strength, muscle endurance, aerobic capacity and mixed modal.

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Increased Aerobic Capacity
Emphasizing aerobic training improves cardiovascular capacity, allowing the body to endure prolonged and intense efforts. This is crucial in competitions like Hyrox and OCR, where endurance is essential to complete the events.
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Enhanced Maximum Strength
The strength cycle focuses on increasing maximum strength, enabling the lifting of heavier loads efficiently. This increase in strength is vital for performance.
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Improved Muscular Endurance
The muscular endurance cycle is designed to enhance the ability to perform repetitions with moderate loads, essential for maintaining performance in activities that require continuous effort.
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Adaptation to Varied Efforts
The mixed modality cycle combines strength, muscular endurance, and aerobic capacity, preparing the body to respond effectively to different types of exertion during competitions. This adaptation is especially useful in hybrid sports, where the variety of challenges is extensive.
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Improved Cardiovascular Health
Focusing on aerobic capacity not only enhances athletic performance but also significantly contributes to overall cardiovascular health. Regular training that increases heart rate strengthens the heart and improves blood circulation, reducing the risk of cardiovascular diseases.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Follow your training in a cutting edge app.
Equipment
Required
Barbell // Plates // Dumbells // Kettlebells // Sleds // Ergs
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
2024-6-3

A

Back Squat

6 x 3 @ 80 %

B

Sandbag Deadlift

4 x 6

C1

DB Rear Foot Elevated Split Squat

3 x 16

C2

GHD Sit-Up

3 x 8

D

Plank Object Pull Through

3 x 16

Wednesday
2024-6-4

Zone 2 - 3

A

-5k bike 30 push ups and 15 Wall Balls @12kg/9kg -2k row 30 push ups and 15 Wall Balls @12kg/9kg -1k ski 30 push ups and 15 Wall Balls @12kg/9kg -1km Bike Erg "sprint" with Damper @10 sustainable pace except the last 1km

Thursday
2024-6-5

A

Bench Press

6 x 3 @ 80 %

B

Weighted Pull Ups

5 x 3

C1

Seated DB Shoulder Press

3 x 8

C2

Chest-Supported DB Row

3 x 8

D

Diamond Push-Up

3 x 8

E

EZ Bar Curl

3 x 8

Friday
2024-6-6

Running Intervals

A

5 x 3 minutes @ Hard Pace with 2 minutes recovery jog

Saturday
2024-6-7

A

Bike Erg

1 x 60:00

Coach
coach-avatar Filipe Conceição

As a certified fitness coach specialized in Strength and Conditioning, I bring over a decade of experience to the table, focusing in preparing athletes for the rigorous demands of Hyrox competitions. Having personally competed in over 10 Hyrox events, I understand firsthand the dedication and resilience required to excel in these hybrid sports.

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Elevate Your Performance: Join My Training Program

This is your moment to make a decisive move towards your athletic goals. Don’t miss out on the chance to transform your training and compete at your highest level. Spaces are limited, and this is the last call to join my program and start your journey towa

Start My 7-Day Free Trial
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FAQs
What is the duration of the program?
IThis program as no end date and it´s structured. We follow training cycles that focus on specific goals such as strength, muscle endurance, aerobic capacity and mixed modal.
Can I integrate this program with my existing running routine?
Yes, we have some scheduled running sessions but you can substitute them with your own
Is this program suitable for all fitness levels?
Yes, the program is designed with scalability in mind. However it´s best if you some experience with training and good form, the exercises and intensity can be adjusted to match your current fitness level and progressively challenge you.
The Proof
verified-athlete-avatar Carlos H

Verified Athlete

Verified Athlete

""Training with this coach completely transformed my approach to Hyrox. His expertise in strength and endurance, coupled with innovative training strategies, elevated my performance. Each session is challenging, but the results are evident. Highly recommended!""

verified-athlete-avatar Iris B

Verified Athlete

Verified Athlete

"""This training program allowed me to qualify for the Hyrox WC Manchester 2023 in the women's doubles category. Furthermore, I felt a very positive improvement in my sports performance throughout the process.""

verified-athlete-avatar Inês R

Verified Athlete

Verified Athlete

""Filipe's workouts are top-notch, I felt a lot of improvement during the program, both in terms of appearance and capacity. The support he provides is very personalized and concerned with our day-to-day condition. I recommend it."""

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Hybrid Conditioning
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Hybrid Conditioning
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Hybrid Conditioning
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Hybrid Conditioning