The Movement System Hybrid Athlete Team

The Movement System

Strength & Conditioning, Endurance, Multi-sport, Plyometrics

Coaches

Dr. Matt Casturo, DPT, CSCS, Danielle Abel and CSCS

The Movement System Hybrid Athlete Team is designed to challenge your endurance, strength, and athleticism.

Hybrid training is for athletes who want to maximize aerobic endurance while also pushing the limits of their athleticism with strength and plyometric training.

Gone are the days of the scrawny endurance athlete and the unathletic powerlifter who can't jump or run.

A Hybrid Athlete puts in the work in the weightroom, trains fast with plyometrics, loads their tendons consistently, AND puts in quality running miles to maximize cardiovascular adaptations.

Our Hybrid Athlete Training approach was built with Science + Experience. We incorporate training strategies from the latest research to maximize strength and endurance performance as well as tendon strength and elasticity.

We know what works from 10+ years of experience writing thousands of training programs, carefully tracking the progress for clients ranging from your everyday hard working moms to professional athletes.

This program isn't easy.

Get ready for 6 days a week of challenging training sessions giving you the best of strength, endurance, and plyometric training.

$59 / mo

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Hybrid Training with Plyometrics

Plyometrics are an integral piece of hybrid training that a lot of programs are missing. When you join The Movement System Hybrid Athlete team you will train plyometrics to improve your vertical jump and elasticity while also building up your endurance.

Hit Endurance PRs

Whether you want to run your first half marathon, podium 5Ks or triathlons, or just challenge yourself to hit endurance goals that you've never hit before, the hybrid athlete program sets you up to hit new PRs.

Build Strong Tendons

Incorporating progressive loading protocols to build strong resilient tendons is a key piece of staying healthy as a hybrid athlete.

Join the Hybrid Athlete Community

When you sign-up, you'll get access to The Movement System Hybrid Athlete community Facebook group. This community provides: -Motivation and goal setting -Accountability and support -Nutrition guidance and recommendations -Celebrate PRs and wins

Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

Join a community of dedicated hybrid athletes to help you push yourself harder to be your best.

Delivered through TrainHeroic

Enjoy the convenience of having your workouts in the Train Heroic App so you know exactly what to do as soon as you step into the gym.

Equipment

Required

Barbell // Dumbbells // Adjustable Bench

Recommended

Kettlebells // Cable Machine or Bands // Wedges

Sample Week

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

Sunday

2024-09-16

Aerobic Warm Up

1 x 5:00

Submaximal Forward Hop

3 x 10

Lateral Jumps to Cone

4 x 0:10

RDL Step up

4 x 5

Explosive Barbell Back Squat

4 x 4

Deep Split Jump

4 x 8

Knee Iso Push

3 x 3

Band Assisted Jump

3 x 8

Kettlebell Supine Hip Flexor March

3 x 8

No Partner Supine Med Ball Throw

4 x 5

Monday

2024-09-17

Walk

1 x 5:00

Run

1 x 56:00

Tuesday

2024-09-18

Aerobic Warm Up

1 x 5:00

B Skips in Place

3 x 8

Barbell Overhead Press OHP

2 x 3

Weighted Single Leg Long Lever Hamstring Bridge Isometric

2 x 0:45

Barbell High Bar Box Squat

3 x 6

Weighted Pull Up Isometric

3 x 0:12

Seated Dumbbell Rear Delt Fly

4 x 8

V Up Isometric Hold

4 x 0:25

Wednesday

2024-09-19

Zone 2 Conditioning

3 x 7:00

Zone 4 Conditioning

3 x 5:00

Single Arm Low Trap Y Raise Stretch

2 x 8

Squat to Forward Fold Stretch

2 x 10

Half Kneeling TFL Stretch

2 x 8

Alternating Ankle Pronation Supination

2 x 8

Thursday

2024-09-20

Aerobic Warm Up

1 x 5:00

Start to Stop Deceleration Drill

3 x 20

Barbell Decline Bench Press with Pause

3 x 7

Weighted Unilateral Back Extension

3 x 8

Chest-Supported DB Row

4 x 8

Front Foot Elevated Hand Supported Suitcase KOT Split Squat

4 x 9

The Chest Supported Face Pull

4 x 11

Lateral Band Resisted Bird Dog

2 x 9

Friday

2024-09-21

Walk

1 x 5:00

Wall Supported Cross Body Reach

3 x 8

4-Way Dead Bug

3 x 0:30

Bound-45 degrees

3 x 8

Run

1 x 70:00

Saturday

2024-09-22

Resting Heart Rate in Beats Per Minute

Passive Recovery

1 x 17:00

Coaches

More from The Movement System

Dr. Matt Casturo, DPT, CSCS

Matt Casturo is a Doctor of Physical Therapy and Sports Performance Specialist and has helped thousands of athletes maximize their training through The Movement System.

Danielle Abel, CSCS

Coach Danielle is a mom of 2, competitive powerlifter, and S&C coach. Her unique background in nursing combined with her in-depth knowledge and experience as a Strength coach makes her an invaluable part of The Movement System Team.

Build Strength, Endurance, and Athleticism

Get ready to hit new PRs

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FAQs

How many days a week?

The program includes 6 days a week. Some days are stacked with 2 workouts ideally performed with endurance in the morning and strength in the afternoon/ evening.

Who is this program for?

This program is for intermediate to advanced lifters looking to improve their running performance, strength, and athleticism.

What equipment do I need?

The training primarily involves dumbbells, barbells, and running. Optional equipment includes cables and machines like a leg extension. Alternatives are offered for machines. Either a well equipped home gym or access to a commercial gym is recommended.

Join Your Virtual Gym

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

The Movement System Hybrid Athlete Team