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Focus Hybrid

Focus Strength & Conditioning

Coach
PAUL MAGEE

Focus Hybrid is a Hybrid training program designed to make you strong and conditioned. We combine our strength training methodology with our Energy System Development so you can run fast and lift heavy!

Hybrid training is more than just cross-training by combining strength & cardio - we have a purpose and end goal behind each block of training so you could be ready to step into an event whether that's a Hyrox race, a 10km run or a powerlifting competition.

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Increase Strength
Become stronger and more robust!
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Improve your Energy Systems
Develop your aerobic, lactic and ATP/PC energy systems to help become an all round athlete and build an engine!
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Structured Running/Conditioning Program
Structured running sessions that are complimented by your strength work so you can PB at any distance.
Features
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Programming 6 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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Delivered through TrainHeroic
Track every metric as you go to ensure progress.
Equipment
Required
Barbell // Dumbells
Recommended
Row/Ski/Bike // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-7-8

PULSE RAISER

A

ERG X 30 SECS RACK SUPPORTED SQUATS X 30 SECS X 3 ROUNDS

MOBILITY & ACTIVATION

B

KNEELING ANKLE ROCK X 8/SIDE QUADRUPED ROCKBACKS X 12 SUPPINATED CAT/CAMEL X 8 OPEN BOOK STRETCH X 6/SIDE GLUTE BRIDGES X 15

C

Front Squat

6, MAX

D

Bench Press

6, MAX

E1

Inverted Row

E2

DB Romanian Deadlift

Conditioning

F

SWEAT - EMOM

1. BIKE ERG / ECHO BIKE X MAX CALS 2. V-UPS X 12 3. DB G.T.O.H. X 10/SIDE x 2-4 rounds

Strength/Power

G

PUMP - 3 ROUNDS

1. BB CURLS X 8-12 2. CG PUSH-UPS X MAX UNBROKEN 3. WEIGHTED CRUNCH X 15

Monday
VO2 max 4 x 4

RUN or BIKE

A

Warm-up: 1-2km easy pace (2-4km bike) 4 mins as fast as possible or 85-90% max heart rate 4 mins rest x 4 rounds Record total working distance.

Tuesday
2024-7-10

PULSE RAISER

A

Erg x 30 secs Foam Roller Wall Slides x 30 secs x 3 rounds

MOBILITY & ACTIVATION

B

Hip 90/90 x 8/side Dead Bug x 6/side ATG Split Squat x 6/side Reverse Lunge with Reach x 8/side

C1

Barbell Split Squat

3 x 8

C2

1-Arm DB Row

3 x 8

D1

Overhead Press

3 x 8

D2

Single Leg Hip Thrust

E1

Barbell Roll Outs

E2

DB Overhead Extension

Conditioning

F

SWEAT - EMOM

1. BIKE ERG / ECHO BIKE X MAX CALS 2. V-UPS X 12 3. DB G.T.O.H. X 10/SIDE x 2-4 rounds

Strength/Power

G

PUMP - 3 ROUNDS

1. BB CURLS X 8-12 2. CG PUSH-UPS X MAX UNBROKEN 3. WEIGHTED CRUNCH X 15

Wednesday
Aerobic Run

Run /Bike

A

45-60 mins - aerobic pace. Aim to just run by feel at a pace you could have a conversation.

Thursday
2024-7-12

PULSE RAISER

A

Erg x 30 secs Jefferson Curl x 30 secs x 3 rounds

MOBILITY & ACTIVATION

B

Cat/Camel x 8 Spiderman Lunge x 6/side Bird Dog x 6/side Back Extensions x 12 Floor Slides x 8

C1

Stiff Legged Deadlift

3 x 10

C2

Incline Chest Fly

3 x 10

D1

Chin-Ups

D2

Goblet Squat

3 x 15

E1

DB Russian Twist

3 x 8

E2

Seated Lateral Raise

Conditioning

F

SWEAT - EMOM

1. BIKE ERG / ECHO BIKE X MAX CALS 2. V-UPS X 12 3. DB G.T.O.H. X 10/SIDE x 2-4 rounds

Strength/Power

G

PUMP - 3 ROUNDS

1. BB CURLS X 8-12 2. CG PUSH-UPS X MAX UNBROKEN 3. WEIGHTED CRUNCH X 15

Coach
coach-avatar PAUL MAGEE

Paul has been a Strength & Conditioning Coach for 17 years and coached across many sports including GAA, Powerlifting, Football, Rugby, Hyrox and Running.

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Focus Hybrid
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