The Movement System Hybrid Athlete Team
The Movement System
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.
Conditioning
A
Aerobic Test
This is a very challenging progressive exercise test called the Bruce Protocol. It involves 3 minute stages that progressively get more challenging. The test goes until you can no longer continue, with the goal being to reach your maximal heart rate at the end of the test. This test will provide a more accurate measure of maximal heart rate than an estimate, provided that it can be completed safely. If you do not wish to complete this test, you can estimate your maximal heart rate with the equation 220- age. I recommend using a chest heart rate strap communicating heart rate to a watch if possible. Wrist based heart rate monitors are ok, but sometimes become inaccurate at very high heart rate. Holding onto the treadmill handles to test heart rate is NOT recommended, as holding on will lower heart rate. If you'd like to have more data to track progress, write down your heart rate at the end of each stage. This way you can compare at a later date to track progress. However the most important heart rate to test and the main objective of this test is to find out your maximal heart rate which should be reached and should plateau for the last 30+ seconds of the test. This max heart rate does not change significantly with training and is largely determined by genetics, so we don't need to repeat this test very frequently. I recommend at least 1 time per year to ensure that we are assigning cardio training intensity based on an accurate maximum. Complete the full 3 minutes at each stage and continue as long as possible keeping an eye on your heart rate especially as you get close to finishing the test. Stage Treadmill Speed Treadmill Incline (3 minute stages) 1 1.7 mph 10% grade 2 2.5 mph 12% grade 3 3.4 mph 14% grade 4 4.2 mph 16% grade 5 5.0 mph 18% grade 6 5.5 mph 20% grade 7 6.0 mph 22% grade
A
Aerobic Warm Up
1 x 5:00
B
Single-Leg Forward and Backward Line Hops
2 x 0:30
C
Alt. Pogo Hop to Vertical Jump
3 x 0:20
D
Forward Bounding or SL Hopping
4 x 0:10
E
DB Jumps
3 x 5
F
Split Jerk
5 x 3
G
Trap Bar Deadlift
5 x 3
H
Hand Release Push-Up
3 x 10
I
Stability Ball Hamstring Curl
2 x 10
A
Walk
1 x 5:00
B
Strides
5 x 60
C
400 m Sprint
1 x 400
D
Run
1 x 30:00
A
Barbell Step Up
3 x 1:00
B
Long Lever Bridge
8 x 0:10
C
Single Leg Calf Raise
5 x 8
A
Aerobic Warm Up
1 x 5:00
B
Beltless Below Parallel Barbell Back Squat
3 x 3
C
Spoto Bench Press
4 x 5
D
Conventional Double Paused Deadlift
3 x 6
E
Single Arm Dead Stop Single Arm Dumbbell Row
3 x 8
F
Plate Front Raise
5 x 8
A
Walk
1 x 5:00
B
Interval Run
4 x 9:00
A
Split Pogo Hops
4 x 0:10
B
Two Steps into Vertical Jump
4 x 0:20
C
Barbell Step Up
3 x 1:00
D
Long Lever Bridge
8 x 0:10
E
Single Leg Calf Raise
5 x 8
F
Blackburn Series
3 x 1:00
A
Aerobic Warm Up
1 x 5:00
B1
Seated Dumbbell Overhead Press
3 x 8
B2
Barbell Hip Thrust
3 x 10
C1
Chest Supported Cable Single Arm Lat Pulldown
4 x 10
C2
Heels Elevated Tempo Goblet Squat
3 x 10
D
Decline Cable Press
3 x 10
E
DB Lateral Raise
3 x 12
A
Walk
B
Deep Split Squat Plyo
4 x 0:10
C
Single to Double Leg Forward Pogo
4 x 0:15
D
Run
1 x 40:00
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.
When you join a team you’re getting more than programming, you’re joining an online community.
The Movement System Hybrid Athlete Team
The Movement System Hybrid Athlete Team
The Movement System Hybrid Athlete Team
