How to Build Muscle AND Improve Your Running
Balancing running and muscle growth can seem like an impossible feat. Many believe that building muscle requires heavy lifting and minimal cardio, while others think that endurance sports like running might hinder muscle development. But what if you could do both? With our Hybrid Program, you can enjoy the best of both worlds.
What are the Benefits?
Why Combine Running and Strength Training?
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Improved Overall Fitness: Running enhances cardiovascular health, and strength training increases muscle and bone density. Combining both results in a comprehensive fitness regimen.
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Increased Metabolism: Muscle mass boosts your metabolic rate, helping you burn more calories even at rest.
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Improved Performance: Strengthening muscles can enhance running efficiency and reduce injury risk, making you a better runner.
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.
The secret is out - everyone's favourite program now has Level 2 Available! In Level 1, you have introduced running into your training routine, built muscle and improved strength. Now, with Level 2 it's time to take your performance to the next level so you can run further and lift heavier.
The Key Differences you'll experience between Levels 1 and 2 are:
- You now have the option to run three times per week instead of two, 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.
Both Levels of the Hybrid Program can be broken down into two 3-week training blocks.
Over the 6 weeks, you will notice Weeks 1 and 4 follow a similar approach with a low rep range to focus on building strength in your compound lifts. Weeks 2 and 5 will follow a medium rep range and incorporate more accessory movements. Weeks 3 and 6 will take you into the higher rep ranges, focusing on time under tension to build muscular endurance.
With the running component, the aim is to increase the total time each week, as your body slowly adapts to the new training style. Coach Annabelle has structured the workouts specifically to complement one another, allowing you to discover the hybrid way, and continue progressing with your performance.
If you've completed Hybrid Level 1, you'll notice new training styles such as Time trials, Low heart rate runs, Pyramid sets and Isometric holds incorporated into Level 2. Combining running and muscle growth is not only possible but can lead to a balanced, strong, and healthy body.
Our Hybrid Program is designed to help you achieve your fitness goals without sacrificing your love for running. Embrace this approach, stay consistent, and watch as you transform both your strength and endurance.
You can join the Hybrid Program every Monday, and if you're a Platinum Member, you can switch to it in the MWU App now! Best part? It's available all year round!
Join Platinum Membership now for as little as $24.99/month to get access to all 10+ Programs, Levels and Challenges throughout the year.
