HYBRID
Train Recover Peform
Weightlifting, Strength & ConditioningHYBRID is a structured 12 week block focusing on increasing strength levels in our core lifts, learning olympic lifts and bullet proofing the body in the gym.
We currently follow a Conjugate Style Format that includes:
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MAX Effort Lower Body Day
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MAX Effort Upper Body Day
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Dynamic Lower Body Day
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Dynamic Upper Body Day
We rotate our key lifts each week with a focus on posterior chain and weak point training.
BASE Program includes access each week to:
4 x STR Sessions (Strength and Conditioning Focused)
2 x ESD Sessions (Energy System Development)
1 x Mobility Session (Focusing on range and stability)
Our training program is balanced and incorporates prep work, key lifts and accessory work. Our energy system training incorporates varying intervals and long duration efforts!
This program is our foundation weekly TEAM program, we are always here to help guide you through each day and our goal is to help you improve your strength, conditioning and mobility levels!
Prep Work:
A
3-5mins cardio + Foam Roller ITB's Quads Glutes 2 Rounds: 5 x Jefferson Curls 5 e/s x Dead Bugs 15 e/s x Reverse Step Ups 20 x Goblet Squats
B
Power Clean + Push Press
5 x 2
C1
Back Squat
3 x 5
C2
Back Squat
6, 4, 2, 2
D1
Sumo Deadlift
3 x 6
D2
Split Lunges
3 x 5
E1
Goblet Squat
20, 15, 10
E2
Swiss Ball Hip Raises
3 x 10
E3
Back Extension
3 x 8
Optional Cardio:
F
10-15mins Focus on breathing and consistent RPM
Prep Work:
A
3-5mins cardio + Foam Roller Lats Thoracic Thread the Needle 2 Rounds: 10 x Broomstick Shoulder Dislocates 10 x Scap Pull Ups 10 x 3sec Tempo Push Ups 5 e/s x Archer Stretch
B1
Ab Wheel
3 x 6
B2
V Crunches
3 x 8
C1
Bench Press
3 x 5
C2
Bench Press
6, 4, 2, 2
D1
DB Shoulder Press
10, 8, 6
D2
Seated Cable Row
3 x 12
E1
DB Hammer Curl
3 x 12
E2
Tricep Pushdown
3 x 15
E3
Hanging Knee Raise
3 x 10
Optional Cardio:
F
10-15mins Focus on breathing and consistent RPM
Energy System Training
A
Prep Work: 5min Cardio Warm Up Conditioning: 6 x 2:00min Efforts on Bike RPM around 80-100rpm 60sec easy ride in between 10min Cool Down
Prep Work:
A
3-5mins cardio + Foam Roller ITB's Quads Glutes 2 Rounds: 5 x Jefferson Curls 5 e/s x Dead Bugs 15 e/s x Reverse Step Ups 20 x Goblet Squats
B1
KB Windmill
3 x 5
B2
Handstand Kick Ups
3 x 10
C1
Deadlift
3 x 5
C2
Deadlift
6, 4, 2, 2
D1
DB Reverse Lunge + Step Up
3 x 5
D2
Cossack Squat
3 x 5
E1
Single Leg Squat - Box
3 x 8
E2
Standing Calf Raise
20, 15, 10
E3
Body Hollow
3 x 20
Optional Cardio:
F
10-15mins Focus on breathing and consistent RPM
Prep Work:
A
3-5mins cardio + Foam Roller Lats Thoracic Thread the Needle 2 Rounds: 10 x Broomstick Shoulder Dislocates 10 x Scap Pull Ups 10 x 3sec Tempo Push Ups 5 e/s x Archer Stretch
B1
Straight Arm Plank
3 x 45
B2
Russian Twist
3 x 30
C1
Shoulder Press
3 x 5
C2
Shoulder Press
6, 4, 2, 2
D1
DB Bench Press
10, 8, 6
D2
1-Arm DB Row
3 x 10
E1
Bent Over Rear Delt Fly
3 x 8
E2
Plate Pull Over
3 x 6
E3
Crunches
3 x 20
Optional Cardio:
F
10-15mins Focus on breathing and consistent RPM
Energy System Training
A
Prep Work: 5min Cardio Warm Up Conditioning: 10 x 15sec Cardio Efforts Every 60sec Rest 2min then: 3 x 300m Rower Effort 60sec Rest 10min Cool Down
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HYBRID
HYBRID
HYBRID
