HYBRID - Prepared For Anything

Assemble Performance

Endurance, General Fitness, Strength & Conditioning, Tactical, Tactical / Military, Law Enforcement, First Responders, Custom Programming, Functional Fitness, Functional Training

Coach

Justin Jones, CSCS

4.76 (76 ratings)

HYBRID focuses on progressing all qualities concurrently (at the same time). Top end strength, speed, explosive power, hypertrophy (building muscle), low intensity aerobic work, nothing is left out.

No more "just doing what feels right" workouts. HYBRID is designed to progress you every week so you can actually see results instead of spending weeks or months in the gym with little progress.

This program is built with the latest scientific evidence and my own real world experience working 1-1 with athletes.

HYBRID is 5 days/week of programming to ensure you get the best results possible while leaving some room for those inevitable times when life throws the unexpected at you.

There are options for beginners, intermediate, and advanced and instruction on how to scale if needed!

If you have questions about how to adapt the program, shoot me a message in the chat!

The first 7 days are on me, no strings attached.

$29 / mo

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Aerobic Conditioning

This program will build your aerobic engine - low intensity cardio, top end speed, and everything in between. Not a runner? Each aerobic workout has options for your cardio of choice.

Strength/ Hypertrophy

This program places an emphasis on top end strength while also building lean muscle mass. Strength will be built in the "big three" but also in various other movements and there will be a focus on putting our strength to use in more "functional" ways.

Direct Access To Me

I'll be available through the chat to answer your training questions!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background. 5-6 days per week

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // A way to do cardio

Recommended

Cable Machine // Treadmill/ Track (or cardio of choice - bike, rower, etc.)

Sample Week

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

Sunday

2025-02-02

Circuit

REST

Monday

2025-2-3

Squat Jump

3 x 5

Back Squat

3 x 5 @ 7

Romanian Deadlift

3 x 6 @ 7

Split Squat

3 x 6 @ 8

Hanging Knee Raise

3 x 6

Tuesday

2025-02-04

Circuit

Cardio modality of choice (run, bike, row, etc) 5 min easy warmup 20 minutes conversational paced 5 min easy cooldown

Wednesday

2025-2-5

Bench Press

3 x 5 @ 7

Bent Over Row

3 x 6 @ 7 lb

Seated DB Press

3 x 6 @ 8 lb

Lat Pulldown

3 x 6 @ 8 lb

Alternating DB Hammer Curl

3 x 6 @ 8 lb

Rolling Tricep extensions

3 x 6 @ 8 lb

Thursday

2025-02-06

Circuit

Cardio modality of choice (run, bike, row, etc) 5 min easy warmup 20 minutes conversational paced 5 min easy cooldown

Friday

2025-2-7

Deadlift

3 x 5 @ 7 lb

Front Squat

3 x 6 @ 7 lb

Incline DB Bench Press

3 x 6 @ 8 lb

Chest-Supported DB Row

3 x 6 @ 8 lb

Seated Incline DB Curls

3 x 8 @ 8 lb

Incline DB Skull Crushers

3 x 8 @ 8 lb

Saturday

2025-2-8

Circuit

REST

Coach

Customer Reviews

Overall Rating

4.76 out of 5.0

76 Total Ratings

HYBRID - Prepared For Anything

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