Captain America - Hybrid Training Program

This 12-week hybrid training program combines Functional Bodybuilding, Max Strength, and Explosive Power work with running and martial arts-inspired conditioning to develop a lean, athletic build and high-level performance. You’ll gain muscle, build endurance, and improve agility by fusing different training styles in a single plan. The program is split into two main phases, with a deload week in between to ensure proper recovery.

The plan is repeatable, allowing you to continue progressing each time you cycle through.

From Weeks 1–6, you’ll focus on building a solid strength and muscle base with three resistance training sessions per week—Lower Body Strength, Upper Body Strength, and Full-Body Functional Strength—paired with two runs. The emphasis is on hypertrophy and functional strength, helping you build an impressive physique while improving overall athleticism.

After Week 6, you’ll take a deload week where you do just one full-body workout and two easy runs to recharge.

Weeks 7–12 ramp up intensity with a focus on maximum strength, explosive power, and sprint-based conditioning. You’ll complete three resistance workouts—Lower Body Max Strength & Power, Upper Body Max Strength & Power, and a Full-Body Athletic Circuit—along with two high-intensity cardio sessions each week. By the end of this phase, you’ll see noticeable improvements in strength, speed, and overall performance.

Program Instructions:

Perform the following dynamic warm-up before each run:

Lunge Rotations x10/side

A-Walks x12/side

Pogo Hops x10

A-Skips x approx. 15 yards

Perform the following dynamic warm-up before each resistance training session:

5 Minutes of Steady State Cardio

World’s Greatest Stretch x12/side

Downward Dog To Plank x10

Arm Circles x30

For the strength and hypertrophy-focused movements in this program, you will use double progression and follow the provided RPE ranges to guide your intensity.

Double Progression Instructions:

Each movement has a rep range (e.g., 8–10 reps) and an RPE range (e.g., RPE 8–10).

Start with a weight that allows you to perform at the lower end of the rep range (e.g., 8 reps) while staying within the assigned RPE range.

Add 1–2 reps each workout until you reach the top of the rep range (e.g., 10 reps) while staying within the RPE range.

Once you can complete all sets at the top of the rep range, increase the weight slightly (5–10 lbs for most exercises).

Return to the lower end of the rep range and repeat the process.

Explosive Power-Based Movements

For explosive power movements, focus on moving the weight explosively with proper technique. Select weights that provide resistance but still allow you to maintain high speed and good form. Progress by gradually increasing the weight, improving your speed, and refining your technique over time.

Running Progression Instructions

1. Zone 2 Endurance Runs

   • Start with a duration you can handle comfortably (e.g., 20 minutes).

   • Increase the duration by 2-5 minutes per week until you reach 45 minutes.

   • Keep the pace steady and at a conversational level (RPE 4–5). Progress by running for longer, not faster, to improve aerobic capacity.

2. Interval Runs

   • Start with 2-minute runs at RPE 7–8 (challenging but sustainable) followed by 1-minute walks for recovery.

   • Begin with 8 rounds and gradually increase to 10 rounds.

   • Progress by slowly increasing your running speed during the intervals as your fitness improves. Ensure your form stays strong at higher speeds.

3. Sprint Runs

   • Begin with 30-second sprints at RPE 8–9, followed by 2 minutes of walking or light jogging for recovery.

   • Start with 6 rounds and increase to 8 rounds over time.

   • Progress by focusing on improving your sprint speed while maintaining good technique. As you adapt, aim to reduce recovery time slightly or increase sprint intensity.

General Advice: Prioritize small, consistent improvements—either increasing time, speed, or reducing recovery as your fitness grows. Always listen to your body and ensure proper recovery between sessions.