The Ultimate Hybrid Athlete

WORKOUT STRUCTURE:

-3 Day Strength / Muscular conditioning sessions.
-3 Day Cardio Sessions 

STRENGTH SESSIONS:

-Each strength sessions starts with building up the weight of one of the big 3 lifts; Squat, Bench or Deadlift.
-This is then followed by a 4 exercise EMOM compleated every 4 minutes for 24 minutes.
This section is designed to add some volume to the other areas not directly trained by the initial strength movement.
-Finally, another 12 minute EMOM is performed with 2 exercises alternating every minute for 12 minutes.

CARDIO SESSIONS:

-Choose a type of cardio that you enjoy or specifically want to get better at.
-You will complete two steady state cardio sessions a week to increase your work capacity and then end the week with one tempo session designed to improve your pace (in my case: 5k/10k pace).
-All the information on how to performs these individual sessions is included in the notes section for that day’s workout.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

THRESHOLD/TEMPO RUN DAY

TRAINING WEEK COMPLETE - WELL DONE !!!

*Focus on active recovery on this day.

Stretching

REST DAY

Deadlift (Barbell)

DEADLIFT-FOCUSSED STRENGTH DAY

EASY/RECOVERY RUN DAY

Bench Press (Barbell)

BENCH-FOCUSSED STRENGTH DAY

LONG RUN DAY

Squat (Barbell)

SQUAT-FOCUSSED STRENGTH DAY

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