The Ultimate Guide to Hybrid Training

A new era of training is here…

Get ready to run, lift and sweat your way to your fittest, strongest self!

Introducing our HYBRID PROGRAM

Coach Annabelle has created the Hybrid Program to combine the best of running and strength training, and help you experience the effectiveness of hybrid training. Programmed to improve your cardiovascular fitness without sacrificing muscle gain, Hybrid is here to take your performance to the next level.

So who’s it for? The Hybrid Program is perfect for you, if your goal is to:

✓ Become your fittest, strongest self.
✓ Increase overall cardiovascular endurance.
✓ Build a strong core and glutes.
✓ Improve strength in compound lifts.
✓ Improve running performance with a 5km-15km goal.
✓ Improve heart rate whilst running.

In Level 1, you experienced the best of running and strength training, proving that you CAN build muscle and strength while improving your cardiovascular fitness. Now, Level 2 is here to take your performance to the next level, so you can run further and lift heavier!

Plus, every Move With Us Program is paired with our proven approach to nutrition. You’ll receive access to customisable Meal Guides tailored to your goals and a library of 1500+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible.

Hybrid Levels 1 & 2 are now available in the Move With Us App, with new intakes beginning each Monday. As this is a Program, it will be available to join at any time throughout the year! 📲 If this is your first Program with Move With Us, we highly recommend completing Hybrid Level 1 to help you build strength and endurance, then progress into Level 2.

Want to know more? Let’s take a deep dive into exactly what you can expect from the Hybrid Program! Keep reading to find out more.

What can I achieve with Hybrid?

By completing this 6 Week Program you can expect to:

✓ Become your fittest, strongest self.

What training can I expect with Hybrid?

In this Program, you will enjoy a combination of:

✓ Core Finishers to finish your workout on a high

Each session will vary in duration with the gym workouts taking between 20-60 minutes to complete and the running sessions ranging between 30-90 minutes. If you’re short on time, sets can be decreased or time running can be shortened, and will still allow a great workout.

Plus you’ll also have the option to select between 4, 5, or 6 training days per week.

In the Hybrid Program, the training is broken down into two 3-week blocks, and each week the training split will slightly vary. So let’s break it down even further and take a look at what you can expect with the different training components over the 6 weeks.

The initial weeks of this Program may pose a challenge, especially if this style of training is new for you. However, the structure is designed to gradually increase intensity from weeks 1 to 6 as your body adjusts to the new movement patterns.

In Weeks 1 and 4, the strength-based workouts follow a low rep range (6-8 reps), focusing on building strength in your compound lifts. In weeks 2 and 5, you'll transition to a medium rep range (8-12), incorporating more running-specific and single-leg movements. And lastly in weeks 3 and 6, you'll experience high rep ranges (12-15), emphasising time under tension and accessory exercises.

The Program primarily focuses on compound lifts using free weights, with options to swap for machines where needed. Running-specific exercises are also incorporated to enhance single-leg strength and target the required muscles.

Throughout the Program, the total time spent running per week will gradually increase, allowing your body to adapt to the new training style.

Level 2 is here to take your Hybrid training to the next level. The key differences you'll experience between Levels 1 and 2 are:

✓ The option to run 3x per week instead of 2x, with more specific types of runs such as low heart rate, interval, tempo, and easy runs. Additionally, you can opt to run for a distance rather than just focusing on time.
✓ An increase in overall running distances to push your limits further.
✓ The introduction of a 5km time trial, designed to test your speed and endurance.
✓ Your strength training is taken up a notch, with your lifting sessions tailored to percentages of your one-rep max (1RM).
✓ New Dedicated Upper Body Sessions.
✓ Each session has a mobility warm-up and a warm-up set for the first heavy lift of the workout. There is also a dedicated full-body mobility session each week, this will help aid in recovery and injury prevention.
✓ You'll also encounter new exercises and progressions from Level 1, ensuring continuous improvement and new challenges.

What are the Training-Specific Protocols & Running Types?

Percentage Work

What is Percentage Work?

Percentage work is performing exercises based on a percentage of your one-rep max (1RM). Training using percentages allows for a structured and progressive approach to strength training.

How Does It Work?

If you don't already know your 1RM, we recommend trying to find it so that the percentages are as accurate as possible. After a thorough warm-up, progressively increase the weight until you reach the maximum you can lift for one rep with proper form and technique.

Alternatively, you can guess your 1RM based on the number of reps you can do at a lower weight and determine what your 1RM could be.

Using Percentages

Determine the desired percentage of your 1RM for a specific exercise. For example, if your 1RM for a Back Squat is 100kgs and you want to lift at 55% of your 1RM:

Weight lifted = 100x0.55

Weight lifted = 55kgs

Does it benefit me? And should I aim to lift at my %?

Yes! Working with your percentages helps in systematically increasing the load over time, which is key for muscle growth and building strength.

5km Time Trial

In Level 2, you will be testing your 5km run.

The goal of this session is to find out how fast you can run 5kms. This is what you will use to track your progress over the 6-week Program. We recommend that you run as fast as you can without pushing yourself so hard, that you need to stop and walk. At the end of the Program, you will retest to see the progress you've made.

Fartlek Run

Different to interval sessions, the idea of Fartlek training is to maintain a constant jog with a vary in the pace. You will alternate between a fast jog and a slow jog. The goal is to push hard in the jog and use the slower jog for recovery, to bring your heart rate back down and get your breath back.

Tempo Run

During the deload week, this run is designed to hold a consistent pace throughout. This shouldn't be too strenuous on your body. Aim for 70% effort, slower than your time trial pace.

Sunday Long Run

Sunday is our low heart rate, easy run day. Each week, the duration will increase. There is no goal pace here, just aim to keep your heart rate in Zone 2 (60-70% of your maximum heart rate). For most people, this is somewhere between 140bpm and 155bpm but varies from person to person. We recommend calculating this beforehand. Go as slow as you need, walk breaks are acceptable if your heart rate spikes. If 70 minutes is too long for you, start with 60 minutes and increase the time from there. Remember, there is no such thing as too slow.

Interval Run

With the interval sessions, you will alternate between a fast jog and a steady-state walk. Push hard in the jog and use the walk for recovery to bring your heart rate back down, and get your breath back. You should aim to maintain the same pace for the fast jog for every round.

TRAINING TECHNIQUES

Drop Sets

With this training method, the weight is reduced with each set.

EMOMs

Every Min, Every 2 Mins, Every 4 Mins, E2MOM (Every 2 Minutes on the Minute) will be used throughout the Program. The goal is to complete the exercises within the time given. The quicker you finish the prescribed number of reps, the longer rest you will receive.

For Time Workouts

The goal of a 'For Time' workout is to complete all prescribed number of rounds within the time frame given, in the fastest time possible. We recommend that you record the total time it takes and compare it to the next time you perform the workout; your goal should be to beat it.

Which Nutrition Goal should I choose for the Hybrid Program?

This Hybrid Program seamlessly blends the benefits of running and strength training to enhance both cardiovascular fitness and muscle preservation and nutrition plays a key role in this, which is why we recommend choosing either Maintenance or Muscle Gain for your Nutrition Goal! However, recognising what you want to get out of this Program is crucial to align your nutritional goal with your fitness goals.

Let's explore your goal options:

Muscle Gain

For those aiming to push a little harder in their training, optimise performance and build lean muscle mass by eating in a calorie surplus, this goal is for you! Choosing muscle gain will not only boost your energy levels but may also involve a natural, slight increase in body fat percentage during this phase which is necessary for optimising those gains. 

Maintenance

Perfect for those wanting to maintain their strength and push harder in their training without entering a calorie surplus. With the maintenance goal, you'll sustain a steady calorie intake to support your workouts and make progress in strength training while avoiding significant weight fluctuations.

Both

This goal combines a modest calorie deficit for steady weight loss with a focus on muscle preservation. While challenging, it's achievable to simultaneously experience fat loss and muscle growth, particularly suitable for beginners or those returning to weight training after some time off.

Lose Body Fat

This goal is made for individuals primarily focused on overall weight loss and involves a significant calorie deficit. Our Hybrid workouts emphasise performance and progression in cardiovascular fitness which will be harder to achieve in a calorie deficit as this comes with lower calories and lower energy. However, if weight loss is your primary goal, this is perfect for you!

Remember, regardless of your chosen goal, our Hybrid Program workouts are designed to push you that little bit harder and help you embrace a healthier, fitter lifestyle. Let's embark on your journey toward a stronger, more confident you!

If you have any further questions about our Hybrid Program, don’t hesitate to reach out to us at info@movewithus.com 📧 or click the chat button to talk to our friendly Team today → 

Our MWU Team is always here to help keep you accountable, and provide you with all the support and guidance that you need to succeed ❤️