Hybrid Heroes
Jake Williams Fit
Want to train alongside me? Hybrid Heroes is a constantly updated online program that follows my own programs that I write for myself - with the ability to customise the difficulty of any exercises to suit your own level and prioritise your own goals. It involves a combination of pure bodyweight, weighted bodyweight, and some weighted exercises, and provides alternatives to give you choice between harder bodyweight variations and weighted alternatives including free weights or machine options.
The primary focus of Hybrid Heroes is to develop strength in the "street lifting" skills of weighted chin/pull ups, dips, and squat, along with calisthenics skill such as planche, levers, handstand push ups, muscle ups, and their variations. The program shifts between phases to emphasise specific periods of muscle building, strength, and power development to guarantee the best longterm results possible, as fast as possible.
What's Included:
4 day program with 2 recovery/hand balancing days, split into 4-6 week blocks. The program is released month by month, and is accessible with detailed program descriptions, videos, and direct access chat to me through the Train Heroic App.
A
Pull-Up
3 x 5
B
Ring Flye
4, 4, MAX
C
Back Squat
2 x 5
D
Reverse Nordic Curl
8, MAX
E
Ring Overhead Tricep Extension
6, MAX
A
Dip
3 x 5
B
Ring Curl
6, MAX, MAX
C
Handstand Push-Up
5, 5, MAX
D
Nordic Curl
5, 5, MAX
E
Ring Face Pull
8, 8, MAX
A
Wrist Mobility
B
Shoulder Dislocates (broomstick or band)
C
Prone Y, T, W
D
Reverse Plank
E
Static Stretches
F
L-Sit
G
Handstand Hold
H
Handstand Push-Up
A
Chin-Up
3 x 5
B
Back Squat
2 x 3
C
Sissy Squat
8, MAX
D
Planche Lean
4 x 00:10
E
Cable/Band Tricep Push Down
6, MAX, MAX
F
Pelican Curl
6, MAX, MAX
A
Planche Hold
5 x 5
B
Back Lever Hold
6 x 5
C
Bar Muscle Up
5 x 3
D
Front Lever Hold
5 x 5
E
Romanian Deadlift (RDL)
8, 8, MAX
F
Calf Raise
6, 6, MAX
A
Wrist Mobility
B
Shoulder Dislocates (broomstick or band)
C
Prone Y, T, W
D
Reverse Plank
E
Static Stretches
F
L-Sit
G
Handstand Hold
H
Handstand Push-Up
Jake Williams
Jake is a calisthenics athlete, coach, and practicing sports chiropractor with a rounded focus on calisthenics skills, street lifting, and aesthetics. After retiring from the world of competitive MMA, where he regularly used fundamentals like the pull up, push up, and dip as part of his conditioning, Jake rediscovered calisthenics as the next stage in his fitness journey and has never looked back.
Take the trial and error out of trying to come up with your own program. Get evidence-based, up-to-date training in the palm of your hand.
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James
Awesome progress
Verified Athlete"Since training with Jake's programs I've gone from only a few body weight pull ups and dips to a 66kg max pull up and 86kg dip, and can do sets of 20+ pull ups now."
Dom
Putting in the work is now fun
Verified Athlete"The program changing up regularly keeps things fun and interesting, and I've been able to get my first muscle up, back lever, and have gotten a lot leaner in the process"
Jake
My training, my transformation
Verified Athlete"From 65kg to 80kg, I've been able to gain both impressive muscle and the ability to move my own body weight in ways I never would've thought possible for me."
When you join a team you’re getting more than programming, you’re joining an online community.
Hybrid Heroes
Hybrid Heroes
Hybrid Heroes
