Optimal Hybrid: Training by Nathan Barna, IMS, HLC, USAW in TrainHeroic

Optimal Hybrid

Optimal Evolution

Weightlifting, Powerlifting
Coach
Nathan Barna, IMS, HLC, USAW

Are you a Weightlifter or a Powerlifter?

Why not both?

The Optimal Hybrid program is designed for athletes that aren't satisfied with just one sport. Maybe you love the Olympic lifts but can't see life without being able to throw up a heavy bench or rip a big weight off the ground.

Trust me... I get it.

At Optimal Evolution we specialize in helping athletes chase their dreams, whether that's in one sport or in multiple sports. Regardless of what some coaches would like you to believe, you can do what you want AND excel at it all. It just requires an intelligent approach.

The program infuses the best of weightlifting and powerlifting to give you the best of both worlds and foster a new breed of athletes. With that being said, to go where others are afraid to go means pushing yourself further than others are willing to push -- not just physically, but also mentally, emotionally, and spiritually. You must be willing to trust the process and embrace whatever challenges come your way.

The growth you experience from this training is growth you can call upon within any realm of life.

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Improve Competition Lifts
There are now FIVE lifts we must build. This program will help you break down the fundamentals of each lift so we can put them back together even better than before and maximize all the elements you need to excel with all lifts.
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Get Stronger
The beautiful thing about combining weightlifting with powerlifting is that one enhances the other. As your overall strength improves from the powerlifting you'll have a higher capacity to improve the Olympic lifts. As the Olympic lifts improve, you'll have more power, athleticism, and positional strength to carry into powerlfting.
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Become a Part of Our Community
Let's face it -- training is hard. And while some may prefer the lone wolf path, going through the fire is just a bit easier when you know you're not alone. We work to foster a supportive community so that you can have teammates to confide in when the going gets tough and the resources you need to be at your best.
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Prepare for Big Competitions
Our programming is structured to get you platform ready. We plan the training around big competitions so you progress your athletic career and compete along side your Optimal Evolution teammates.
Features
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Programming 5 days per week
Programming is 5 days per week. Each session is designed to be done between 90-120 minutes.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
Sometimes this can be a lonely journey, but having the support of teammates can help keep you accountable even during the toughest days.
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Delivered through TrainHeroic
No more lifeless PDFs. All programming is delivered through the TrainHeroic App so tracking your progress is quick and easy.
Equipment
Required
Barbell // Plates // Bumpers // Squat Rack // Bench // Dumbbells
Recommended
Sled // GHD // Swiss Ball // Cable Machine // Step Up Box // Medicine Ball // Stationary Boke // Pull-Up Bar // Dip Bar // Jerk Blocks
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Cycle 1 Week 1 Day 1

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Tall Muscle Snatch + OH Squat

4 x 3

C

3 Position Pause Snatch Deadlift + Snatch Pull

4 x 3

D

Power Snatch from Power Position + OH Squat

4 x 3

E

Back Squat

4 x 10

F1

Glute-Ham Raise

3 x 12

F2

Step-Ups

3 x 12

F3

Reverse Crunch on Bench

3 x 12

Monday
Cycle 1 Week 1 Day 2

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Jerk Footwork

1 x 20

C

Jerk Balance

3 x 5

D

Push Press + Jerk

4 x 3

E

Bench Press

4 x 10

F1

1-Arm DB Row

3 x 12

F2

Lying DB Tricep Extension

3 x 12

F3

Dumbbell Rear Fly

3 x 12

Tuesday
Cycle 1 Week 1 Day 3

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Tall Muscle Clean + Front Squat

4 x 3

C

3 Position Pause Clean Deadlift + Clean Pull

4 x 3

D

Power Clean from Power Position + Front Squat

4 x 3

E

Deadlift

4 x 10

F1

Suitcase Carry

3 x 20

F2

Sled Push

3 x 40

F3

Medicine Ball Side Toss

3 x 8

Thursday
Cycle 1 Week 1 Day 4

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Above Knee Hang Snatch

5 x 3

C1

Snatch Pull

4 x 3

C2

Box Jump

4 x 3

D

Front Squat

5 x 5

E

Assault Bike

10 x 0:30

Friday
Cycle 1 Week 1 Day 5

Prep

A

General Warm Up

WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds

B

Above Knee Hang Clean

5 x 3

C

Jerk

5 x 3

D

Barbell Overhead Press

4 x 10

E1

Romanian Deadlift

3 x 12

E2

Dips

3 x 12

E3

Chin-Up

3 x 12

E4

DB Lateral Raise

3 x 12

Coach
coach-avatar Nathan Barna, IMS, HLC, USAW

Nathan Barna is a C.H.E.K Practitioner, Full-Time Athlete, and Strength Coach. He specializes in coaching and rehabilitating high performance strength athletes in Olympic Weightlifting, Powerlifting, Strongman, and CrossFit. He has found success using a holistic approach to help athletes reach their full potential by optimizing their health - physically, mentally, emotionally, and spiritually.

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Are You Ready?

Being a part of this team isn't for everyone. It's going to require you to push yourself in more ways that you possibly ever have. But if you feel called to this journey this is your chance to take part in something that may very well transform you and cha

Start My 7-Day Free Trial
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FAQs
Who is this for?
This is for the strength athlete that wants to excel in both Olympic lifting and powerlifting and push themselves to be the best athlete they can be.
What if I miss a day?
While we expect that everyone prioritizes their training and gets all their days in, we understand that life sometimes has other plans. Our best advice is to do what you can -- even if its just the first exercise. If do miss a day, just continue with the program as planned.
How much communication will I get with the coach?
The Online Team Program is meant to be ran autonomously with your teammates. That said, Coach is always watching and may periodically jump in to give some feedback/resources. If you desire a more involved approach, consider signing up for our custom programming.
What does the average training day look like?
The genius is in the simplicity. Almost all days are going to begin with a general warm-up, progressing to the main lifts and finishing with some accessory movements/corrective exercises. The exercise selection and loading schemes will change based on what phase of training we are in.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Optimal Hybrid
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Optimal Hybrid
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Optimal Hybrid
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