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

Welcome to Hybrid!

This program 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.

Whether you're training for races or meets, or you want to move through life having the confidence to conquer any challenge, you're in the right place.

Hybrid will truly make you prepared for anything.

Due to the nature of this program, you can adapt it to peak for any race or event.

Hybrid is 6 days/week of programming but can be adapted to less if your schedule requires.

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!

$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

2024-8-4

Circuit

REST

Monday

2024-08-05

Back Squat

3 x 3 @ 8

Romanian Deadlift

3 x 8 @ 8

Bench Press

3 x 3 @ 7

Bent Over Row

3 x 8 @ 8

Tuesday

2024-08-06

Circuit

Speed work - cardio modality of choice (run, bike, row, etc) 5 min easy warmup then: 4 x 90 sec moderate/ hard pace w/ 90 sec static rest

Wednesday

2024-08-07

Deadlift

3 x 3 @ 8

Split Squat

3 x 8 @ 8

Strict Press

3 x 3 @ 8

Lat Pulldown

3 x 10 @ 8

Thursday

2024-08-08

Circuit

Cardio of choice (run, cycle, row, etc) 30 minute threshold pace work - this should be a controllable but hard effort. RPE6

Friday

2024-08-09

Circuit

AMRAP (As Many Reps As Possible) in 20 minutes - see if you can hit 1 round more than last week 10 KB Swings 10 Push-ups 10 Box Jumps 200m run or 30 seconds of high knees

Saturday

2024-08-10

Circuit

Rest OR LISS cardio This is a rest day unless you are a higher level athlete or are training for a longer race or SOF selection course. In that case make this a LISS/ Zone 2 session up to 90 minutes long. Feel free to run, cycle, ruck, etc.

Coach

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HYBRID - Prepared For Anything

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