Build Your Hybrid Athlete Program (Running + Lifting)

[@al_outdoors_]

My current version of hybrid is heavy weight training and hiking - going 10 or more miles up and down trails is a fantastic way to get cardio, be outside, and connect with nature

[@shawnhunt4442]

That’s my goal! Not much better than a good hike

[@Mathes881]

what shoes do you use for hiking?

[@al_outdoors_]

@@Mathes881 I wear Merrell boots, MOAB model. I've had them for years and they've taken me hundreds of miles at this point and they're in great shape!

[@rileyhandsome69]

how often per week?

[@kevindelandrealty]

Sounds like a good time to me...

[@ChuckHolland-i4b]

My hybrid alterntate plan is run or walk 7 days a week at 5 am. Getting up at 5 am is non negotiable. Lift weights, stretching or calisthetics 7 days a week when possible at 5 pm. Eat in chloric deficit through the week and enjoy the weeknds splurging. Thats a good balance for me.

[@j0sh_j0hnson]

I think it’s important to reiterate something Nick said. What he has described in the video is IDEAL. It may not always be possible based on each individuals commitments. Train, like Nick said, focused first on what you’re enjoying most and then add what you can based on your life. You don’t have to be a carbon copy of Nick Bare. You need to be and train like yourself. Hard lesson to learn and one I’m still learning.

[@kzelmer]

This. For most people is almost impossible to keep both capacities at the same level at the same time. You will have to alter mesocy cles where you focus on weights and others where you focus on running while keeping weights at maintenance

[@jordanjimeno1317]

Great comment, 100% agree!

[@justvibing2497]

This was you speaking to yourself. Everything is time management and commitment

[@kzelmer]

@@justvibing2497 nope, it is not.

[@aaronharman5431]

@@kzelmeryes it is. Get off KZbin and leave your comfort bubble like a man

[@olliem4501]

Here’s my Running/Bouldering/lifting plan: Monday = Climbing + 5km run Tuesday = Leg Day (Quad focus) Wednesday = Light climb + Small Push workout Thursday = 5 Miles Easy Friday = Climbing + Deadlifts and upper back Saturday = 8 Miles Easy Sunday = Push Day Any thoughts? And other climbers here?

[@owenj005]

The plan looks solid. Would be interested to hear how well you recover if you are doing something every single day? I appreciate some days have “easy” or “light climb” etc and not bashing, genuinely curious how you manage burnout?

[@JasonN858]

Add some rest days.

[@huntermaul6132]

I’ve been struggling to balance climbing, running, and lifting while still resting enough to fully recover. Lately I’ve been trying to fit more volume into fewer lifting sessions. Also, I know you are working your back muscles when climbing and on your deadlift day, but a dedicated pull session spaced out from your climbing sessions would probably be beneficial!

[@olliem4501]

@@owenj005 to be honest I’ve been changing up my plans a lot to accommodate to more rest. This seems to be the best plan for me I feel more energetic than ever. My 5 miles easy is essentially a rest day

[@olliem4501]

@@huntermaul6132 it is a struggle, definitely depends on the person as well. And yes I’m trying to add in a few more pulling movements to climb days like on my Friday in order to make sure I’m not going to have imbalances

[@PeteRubish]

Hybrid training is the best! There’s nothing like that combination of having optimal health and still being strong/having a shredded physique!

[@LMACKK]

Factual

[@Moon-gc2cv]

Yeah it's good for runners and other athletes but it's not good for bodybuilders.

[@heroe1486]

​@@Moon-gc2cvIt's not good for professional runners either, according to a study you gain 1.9s/km per kg until you reach your ideal weight. It's good for amateurs in both who want to find a balance

[@ChainsawChristmas]

​@@Moon-gc2cvcorrect. It's for actual athletes.

[@tylerasmith52]

Current goal: Sub5 minute mile and 315 lb front squat in the same day. At roughly 190 lb bodyweight. Have until Oct 1st to do it!

[@kill.z0n3]

How close are you??

[@akeemjackman9582]

I’m curious too know as well

[@thecrimsoncardinal]

Lol, good luck, i dont think people realize how tough sub 5:00 is if you havent been training for it for a year

[@briandelgado305]

Take care off the knees or give good amount of time to reach goal

[@ClaymorePvP]

@@thecrimsoncardinal Yeah i agree lol. sub 5 mile is like same difficulty to achieve as like benching 250.

[@StevenMalott27]

Hybrid training is the way to go. I do weights/calisthenics 3x a week along with 2-3x a week martial arts taking Saturday or Sunday off for full rest. Been doing that the last 10 years, never will go back.

[@vincentmamotos9937]

Really thinking of adding calisthenics to my life.

[@irezz00]

@@vincentmamotos9937don’t think about it. Just do it bro!!

[@Clurations]

Ran my first 5k this morning, and your channel has been a huge inspiration for me to pursue my fitness goals. Thank you and your team!

[@Maximusadfectare]

Started athletic life as a competitive cyclist…then boxing and then strength training. Now I do all three as a 58 year old and I’ve improved in all of them; often posting best times in cycling against cyclists of all ages. VO2max of 64, max HR of 185, and all in all, lean & mean; i.e., athletic. Since going 75% carnivore 1.5 yrs ago (only consume carbs 1hr prior, during & post training) I’m peak performing consistently with a 6-day a week schedule. The hybrid approach works.

[@daniel_the_trader3481]

Split Monday- chest /arms 20min of weighted vest jump rope Tuesday- 2 miles before work trying to hit under 7:30 per mile 30min weighted vest jump rope /Shoulders Wednesday same 2 mile run - back/triceps 10min jump rope Thursday same 2 miles - chest /legs 10 min jump rope Friday 2miles - if I feel tired I don’t lift if i feel good I do accessories abs/ shoulders/arms/ back- low intensity Saturday -6 mile run every weekend I add 1/4 mile try to achieve under 7:30 -7:45 pace chest/arms Sunday - 5 miles same as above Triceps/ back with low intensity legs workout

[@uksuperguy]

Slow your pace down, most miles should be easy/base pace running. Just do 1 speed/tempo workout a week.

[@axelsylvian]

the production quality of this video is insane, hope to inspire and help as many people as you with my videos one day!

[@OmarEscalante-n9y]

I scrolled down through the comments and 99% of you guys are still asleep this man dropped and showed so much in this video thank you nick you are a beast one of a kind. I am on my way to the top. I will bring a blessing and value to the market soon come soon in god we trust. Stay blessed .

[@darcysandler952]

We all know the knowledge Nick dropped in this video,quit pointing the finger I think you're the one still sleeping 😂

[@darcysandler952]

5 months later and we still haven't heard about you😂

[@Shaggyguy93]

Before this series, I was training like a hybrid athlete, but I was doing it wrong. It was leading to muscle burn, exhausting and no progress. But I've started the hybrid athlete program from BPN app and it's been a life changing! Muscles are growing, I feel better, stronger and sharp. I just replaced running with my tennis and it's great! Even my gf has started to be into it! Thanks Nic for all the knoledge you share and amazing supps! Go one more!

[@BigWalkinTallV]

What were you doing wrong?

[@kungfoochicken08]

@@BigWalkinTallVNot taking his testosterone shot. 😂 In all seriousness, I wish Nick were honest about his use of testosterone to support his training intensity. There’s no way to hold on to as much muscle as he does while doing so much cardio if he were natty.

[@Dawnyy]

@@kungfoochicken08you just aren’t feeding right

[@kungfoochicken08]

@@Dawnyy It’s not a matter of protein and calorie intake, it’s a factor of overtraining and maintaining the testosterone levels to keep your performance up. Look at other runners with 2:45 marathon times, they’re all carrying around a lot less muscle mass. Something like a “sports TRT” dose of 250-300mg of testosterone perfectly explain his ability to train for triathlons and ultras while maintaining and even building muscle mass. If Nick were natty, he would be shouting it from the rooftops, going on channels like MPMD to do bloodwork. It would be great advertising for the effectiveness of his nutrition company. His silence and lack of transparency on the issue is deafening. I’m on TRT myself. I think it’s great. I love the impact it’s had on my workouts. I just don’t like guys like Nick who pretend the supplements they sell are the reason for their superior performance. It’s fundamentally dishonest and abuses the trust of his audience.

[@Dawnyy]

tbh i wont argue what you mentioned. for me ive been making progress whilst training multiple hours a day, then again, i have only been training for only a year and a half, started with hybrid training from the beginning, so its possible im still reaping benefits from newbie gains and might plateu hard here in another year or two.@@kungfoochicken08

[@gvon1989]

This literally taught me absolutely nothing

[@Nathan-ok7zu]

I agree very much

[@adigalijasevic5813]

Hahahah ur right

[@ferneymaldonado6141]

But he mentioned important things, such as recording your progress day by day. Although you must mix strength exercises with cardiovascular exercise. This can serve as an overview for beginners 😅.

[@efi13efi]

Thanks for saving me 7 minutes

[@peter-robinson]

@@ferneymaldonado6141I’m a beginner and sadly, it taught me nothing.

[@Fullsendfilosophy]

Currently I am using the Nick Bare Hybrid program. With my schedule I lift 3X per week but with every lift I do 10 minutes of high intensity rowing as my warm up. Then, I also run 2 times per week. One aerobic run and 1 speed run. I also workout in the weekend just walking through the woods, riding a bike, or just getting work in around the house.

[@harryv6752]

"Hybrid athlete training is the best way to train." And I duly concur. I specifically train this way since I got back into training just over 4 months ago (after over 5 years off). Simply love it. Functional fitness. Functional strength. Functional power. Functional endurance. Train hard. Train right. Train smart. Eat right. Rest right. Get results. Keep on rockin'! 🤘

[@daniel8728]

I’m 62. Me and a few friends mixed martial arts back when people focused on one style only. Our training was a mix of strength, running, biking, and id course the grappling and striking. After more than 10 years off I got back into the training. I don’t grapple, but the training I do is similar to yours bit much less intense per my age. Good job!

[@BAYKING_316]

Nick Bare has motivated me so much over the past few years to continue and develop my fitness journey.

[@yvonnelei5711]

I have been just running for 6 years, then I witched to just strength train, especially since Coivd, I've stopped running totally. But when i was preparing HYROX, i need to do both, and it's so much fun. Now i run at least twice and do 2 upper body and 2 lower body training a week. my body has changed so much since, and it's so fun as well.

[@chanceunderwood12]

The editing in the video is elite! 💪🏼

[@whatever9774]

Thanks my friend, the only KZbinr clean my brain about the "how" for normal people.

[@rodwilson880]

Just completed Day 1 of your Hybrid program

[@bergeracvandamme]

One very important point that I'm surprised wasn't mentioned: if you're doing both strength and endurance training on the same day, always do your strength training first as it'll have less of an impact on your endurance than the impact that endurance training would have on your strength.

[@danw9667]

Running is my drug of choice but I also love strength training. I’ve also done several 100s and powerlifting. I’ve got 20 years in the laborers union and I need a good balance of strength and endurance so naturally I train like a hybrid athlete. My dilemma is the more I run the less I want to train legs. The squat is my favorite exercise and also the most advantageous, how do you balance leg training with your running?

[@bastien8418]

I feel you, if I prioritise running, my squat takes a hit, I find it really difficult to progress on the 2 types and I only do legs once a week.

[@cameron9920]

Hybrid training has been around for a while and one series of books that highlights this training is Tactical Barbell. I know the name may sound cheesy but it uses a minimalistic approach to training and will help program for those interested in the hybrid exercise style.

[@jlf115]

the hybrid plan means you need TRT, HCG, and anabolics.

[@adilsonrangel2131]

hope its a joke

[@tktalking5402]

Is this considered a hybrid training program? : -Saturday (Chest, Triceps, & Calves): 1. Dumbell bench press 12 x 3 1. Push Ups 12 x 3 2. Decline Push Ups 10 x 3 3. Dips (Chest) 10 x 3 4. Diamond Push Ups 8 x 3 5. Dumbell Skullcrusher 10 x 3 6. Dips (Triceps) 8 x 3 7. One arm dumbbell triceps extension 4 x 3 8. Calf Raises 25 x 3 -Sunday: Running 3KM in the morning Doing MMA in the evening -Monday (Back, Biceps, & Abs): 1. Wide Pull Up 7 x 3 2. Bent Over Under Head Row 3 x 12 3. Mid. Lat Raises 3 x 3 4. Dumbell row 15 x 3 5. Bent over fly 2 x failure 6. Dumbell shrugs 25 x 3 7. Dumbell Waiter Curls 12 x 3 8. Outward Curls 4 x 3 9. Hammer Curl 4 x 3 10. Concentrated Curl 2 x 3 11. Sit Ups 20 x 3 -Tuesday: Running 3KM in the morning Doing MMA in the evening -Wednesday (LEGS) Goblet Squat 15 x 3 Quad Focused Squat 15 x 3 Lunges 14 x 3 Body weight Leg Extension 10 x 3 Dumbell Deadlift 15 x 3 Leg Curl 20 x 3 Calf Raises 25 x 3 -Thursday: Running 3KM in the morning Doing MMA in the evening -Friday: REST PLEASE IF YOU ANY SUGGESTIONS, CHANGES, OR ADVICES LET ME KNOW Also I have limited access to Gym Equipment. I did this program as I have chest dips, pull bar, and dumbbells at home

[@Puno4567]

More content like this please! Great video been waiting for something like this.

[@JamesHacker-jx2vi]

Push /run/ pull/run/ legs/run/ rest It’s what I’m trying. Ngl the last run after legs is a problem. But overall I know I’ve got faster and stronger since I started it. I really agree with documentation of your workouts. Sometime I’ll feel like making no progress then I go back and see the progress and it gives me motivation. 👍 good video

[@albibushi3006]

I work out at home. Push,Monday legs, Wednesday, pull on friday. I have done 5km of running on Sundays and recently increased to 10 k in one go. I feel like i am gonna add another 5k on Tuesday before legs(Wednesday) and do 5-7k on Sundays or Saturdays to prevent knee injuries. They get sore after 6th km.. Thinking on buying a pair of more cushioned sneakers. I love running and i aim to run 10km in under 1 hour but I am 36 and i have hypothyroid condition. In my opinion one is not healthy without cardio. Not saying Tony Goggins level cardio but common sense cardio.

[@elenapacas_]

I do this: Monday and friday legs Tuesday and Thursday upper body and leg rest Wednesday glutes and a chill run Saturday and Sunday heavy run! :D

[@ryanhench4944]

This man said "Optimal is not the best way" when the literal definition of the word optimal is the best way

[@mathewbadgley4624]

Hey Nick, good meeting you and the family at HEB. You are the real deal!

[@erklaervideo-agentur-operi]

I have the feeling, that recently, everyone is more concerned about the music and effects in their videos instead of giving informations away. There is the word "Program" in the title. But what is the program? 8 minutes just for "Hey do cardio and lifting!"? Should I do the cardio on the same day? How many sets, how long zone 2...

[@manilamartin1001]

love your channel. I do mild weight lifting and cycling. nice to see that these days, people emphasize both. My sister was a marathon runner and her husband was a weight lifter. Both ended up with major surgeries before 50 years old and now are mostly unable to do sports. It seems healthier to try to do a little of both.

[@jonatanolsen37]

The body needs both cardio and strength to function at its best. Every gym influencer claiming you should just count steps along with your gym training does not know what they are talking about.

[@Austin-zg5mo]

What about the many dads out there with multiple kids+ running their own business etc. Would love some more detail options/suggestions for those with not as much time/energy. I get priorities come into play but for those who still want to stay/get in shape! Thanks so much for consideration.

[@chrisburton3571]

Create a schedule accounting for 24 hours of your day and figure out where you can squeeze in workouts. We find time for what’s most important to us and makes excuses to get out of what we don’t really prioritize. Get your kids involved in working out, it helps make it important and teaches them life lessons.

[@James-if5jt]

That's me. I workout at 5am. I start with a 10 minute run every day and then strength train directly after for around 45 minutes. Then I hit the shower and go to work from there. I know it's not exactly optimal but a high calorie and protein diet really helps and I've been making good progress in both arenas

[@chrisburton3571]

@@James-if5jt Moving for a hour every day is more than 90% of the population.

[@Austin-zg5mo]

Thanks so much guys. Really appreciate the feedback

[@shortstackruns8676]

Mom of two kids here. Early mornings are key, before the kids wakeup, and if life happens to interrupt that, I get my workout in over my lunch break.

[@goeray8232]

my hybrid is running , training, boxing( on thursdays), diving( on sundays)

[@TannerDavisJeffrey]

This is a lot of help I may be young but I try hard for being a hybrid athlete

[@Spgothman]

that 20% off bundle is HUGE 😎

[@DaddyByrd13]

Okay Nick! I see you looking at the Jiu Jitsu tournaments! If you do, I recommend you hit up 10th Planet Austin. BJJ is personally my form of cardio because I hate running.

[@jackhebb504]

Was curious if anyone else saw this.

[@AlexDamasco-qh8sv]

Cheers for being able to force our bodies into action 🎉

[@applesandoranges8079]

Helpful video. Thank you Nick.

[@davededo123]

If your goal is to train for a marathon, so you’re working in your aerobic zones, how do you work on progressive overload? Just endlessly add on miles every week?

[@beaurobertson2568]

Great video. Finally a program that fits my goals of being in well rounded fitness with emphasis on functional movements. Can’t wait to get started and also try out the bundle of supplements.

[@surajsingh_official34]

💪 Hybrid Athletes are always the best because they play every sports and they are radey to every life situations . All Army officers are hybrid athletes and they are really strong not just looking strong i really respect them .❤ ❤ Thankyou sir for providing this important information this information about fitness help everyone to live better , stronger and happy life. 😊

[@djio_0]

What is the data field in the bottom of your data screen? I figured: Top: Heart rate Middle: Distance, timer Bottom:

[@r15m18]

Should I do both in a day? I can run 1 mile in about 9-10 minutes, and I have very little equipment, I have dumbbells I usually curl 30s for 3x10, im 210 pounds, want to get to 170-175 I’ve been 180 before, I’m having a hard time making a plan and types of workouts to follow on sets increase decrease weights? Etc, I’m in a calorie deficit, I’m doing what I can with little knowledge, im eating 1000-1200 calories, 80g of protein or so, i want to be able to burn 800+ calories, i know it seems like a lot at least I think, I could also do calisthenics just need a plan any advice would help thanks.

[@rish_shorts]

Solid content Nick! Not sure if others have the same thing... Ever since I started running last year I noticed I get up WAY EASIER when it's weightlifting day. It doesn't take me much thought. Whereas on running days, I have to get my mind right the night before. It's so much easier to hit the snooze button at 5am on running days. And when I have weightlifting scheduled that day it doesn't matter if it's snowstorm, tornado - I WILL GET UP and WORKOUT. Haven't really found the solution to this odd mental behavior for runs. Would appreciate the video on it Nick! Does anyone have the same but maybe vice versa?

[@noemilambert1412]

I love running and hit snooze on lifting days lol

[@JamesGoodwin1994]

Yeh I’m the opposite aswell. Potentially just says you enjoy the lifting side more. Also maybe the fact that a gym is indoors and not affected by environmental conditions! Either way I think we all have those days where we have to fight our mind and just get up and go! Have you got any nice trails or anything nearby? Trail running can break up the monotony of road running and make it more exciting

[@gerhardmalan6224]

I have exactly the same. Love running but only once I'm 15min in it.

[@Bjorn_R]

Im a hobby bodybuilder at 230lbs. I am doing fullbody 3-4 a week and now I have begun doing intervals or running and incline walking in the days between. I bike a ton as transportation so I feel my cardio is fine, but what is really strange to me, is "learning" how to run. I sometimes takes me up to 40min to hit my stride. Once my stride is good and I feel my pace is comfortable running feels fine... I am also a little surprised I am not feeling a physical toll such as my low back, knees or shins, only systemic fatigue from the higher workload.

[@johndingmansr.5895]

I am currently in a recomposition of my body, and I was wondering how you would balance in Running and Cycling with a 6 day Arnold Split in the gym? I love your videos!

[@aronklein715]

Great episode! Thanks for sharing.

[@jjfkilfeather]

NICK YOU ARE THE BEST!!!!

[@scotttosh6398]

I would love to see Nick Bare x Russwole powerlifting meet comp and prep series Bpn sponsored athlete just happens to be one of the best powerlifters in the world

[@scotttosh6398]

Atleast a mock meet collab video

[@vekonglengkong]

My schedule: Monday = Leg Day + Easy Run Tuesday = Chest & Back + Battle Rope Wednesday = Arm & Shoulders Thursday = Leg Day + Easy Run Friday = Chest & Back + Battle Rope Saturday = Arm & Shoulders Sunday = Rest Good enough? Any thought?

[@sandwich675]

Zone 2

[@thanosthiccass5233]

Havent started hybrid training yet lm 24 and in decent condition is it too much to do Monday: chest back +running Tuesday: bicep tricep shoulders abs +running Wednesday: legs Thursday: chest back +running Friday: bicep tricep shoulders abs +running Saturday: legs Sunday: rest

[@thanosthiccass5233]

Update this is too much i had to go to the doctor for stressing my nervous system too much 😂

[@MrEvanBacon]

it's easy when fitness becomes your livelihood plus all the sponsorship deals.

[@codykapitzke4413]

I’ve always been into running. Just bought a bike last week, and have been using it for cross training for my running.

[@earthquakemagoon2505]

As I am breaking into Ultra-Running, my issue is of 'when'. 'When' to lift, when to do hills, when to do tempo, when to do zone 4-5 workouts, when to do long runs, when to do back to back runs and when to go slow.

[@lukeandminna]

I love your channel thank you for quality content

[@iknowthetruth8479]

Hybrid training just seems like a version of Military training especially in the Infantry world

[@philliphortonRanger501]

Lol hoooah

[@jeremyliss4079]

Funny enough the guy at the end of this video, Jordan, was the first guy that ever recognized the Go One More tattoo on my left arm. Ran into him on an airplane and he told me he was gonna be on Nick's podcast in a couple weeks. Couldn't believe it lol

[@user-nj1zu2nf1x]

I enjoy running more, but I enjoy the way strength training makes me look more than anything lol

[@veganjym]

Great video! I’ve been training this way for years & you broke it down perfectly!!

[@lawsofhumannature2049]

HYBRID conditioning is the most important way to train for the majority of people, specifically men. Being in optimal shape should be the goal of every human.

[@extremelizardproduction]

Parkour and jiujitsu has helped me out alot

[@sergioPTRNA]

Do you all see optimal making 2 days of crossfit (Mon and Wed) and torso-leg routine for the rest of the week? I assume that crossfit days should be "light" to recover the muscles.

[@jasonpeters3089]

Love the content. I'm 45 and consider myself a hybrid athlete. Lift 3 times a week. I run 5-6 days a week. Just a quick question for you. I read that I should get 300-500 miles out of my running shoes. I am 190lbs. I seem to only get 250-300 miles out of my New Balances. Do heavier guys wear out shoes faster?

[@Isaiah_317]

My problem at the moment is that I literally love running so much that when I get into that runners high I legit just wont stop running. I know I need to run less because my calfs ache and I am starting to have a lot of pain and other leg issues but when I go to start running for 3-5 miles for some reason I'm just addicted and I go for 8+ so I just need to find my schedule/program

[@levioneill9677]

I'm training for negative time at the Arnold Pump and Run. Curently that's 195# ×30 reps and a sub 5 minute mile.

[@kriscrowley8773]

Only question, how do you incorporate flexibility training? I’m not saying being able to do standing splits or something but you know ways to make sure we stay limber too? I’m turning 50. I trained bodybuilding for a while and I’m actually at a point where I want to be in good shape and also wouldn’t mind running once in a while. But I always feel stiff. I tried adding DDP YOGA lately but good luck finding time to do that too.

[@MrTraveller.]

I train Hybrid & love it !

[@Besotted85]

Amazing Nick! Top quality video all around. 5/5

[@_chris_gonzales]

Great video Nick. Thanks for making this relatable

[@mtomas91]

love ur content, but where can i find actual specifics of it, macros/sets/reps etc.?

[@LuckyAlternative]

Do you take anything other than good diet and your sups?

[@Elluzive]

lmao

[@joshavila1176]

TRT I assume

[@DaddyByrd13]

He did a whole series on getting his blood checked every few weeks and showing all of the results. Idk what any of it meant but it’s pretty bold to do if you are on something and claiming to be natty.

[@josevolquez3637]

I do see as: 5 days a week 3 days lifting upper boddy 1 Running (cardio) 1 day full legs workout WEEKND REST (work and social life)

[@scottyg5403]

Been training as a hybrid athlete for years! Absolute best way to train!

[@th3pimp8392]

Break 1:20 in the half and 3:00 in the marathon

[@Krzystof1988]

hey Nick! Did I want find to all your interwiev with Jordan a propos subcject muscular vs strength development ?

[@christianhagen8346]

Train like a Fighter , Run Lift and do Sparring that's the way of a all around Athlete!

[@AbcDef-dk3ok]

Love this series!

[@OctaValiente]

What do we want to train for? I want to train for be capable of running 5km Why? Because i feel heavy TRAINING FREQUENCY ideal: 3 times x week of both types of training PROGRESSIVE OVERLOAD: don´t increase weekly mileage more than 10%

[@wozzaisme1108]

The real answer is train like a fighter I’m a boxer and I promise I run more than most runners and not lift more than all weightlifters but it’s all functional so it works amazing along side the cardio

[@adavis688]

I feel like this might be a dumb question, but is there much difference to the hybrid training plan if i want to cycle instead of run?

[@slaxin7335]

running is easier if you try to stay at a steady 155 BPM like 4 days of the week. Cycling is good too if you can only do cardio after the gym.

[@holteener14]

Not a dumb question at all! In short, you can totally cycle! All you need for hybrid training is a combination of resistance training and cardiovascular training (both aerobic and anaerobic). The method of cardio is totally up to you. You can run, bike, swim, row, etc. Anything that allows you to stay consistent. Here's a long write up if you're interested Cardio: A good cardio program should consist of aerobic training and anaerobic training. Aerobic training is any cardio that brings your Heart rate to 70-80% of your max heart rate (to measure max HR just take 220 - your age: for 30y/o around 190 is max HR, so aerobic occurs anywhere between 133-152bpm) Anaerobic occurs at >80% HR. This type of cardio is significantly more difficult to maintain for long periods of time. Interval training is a great way to do anaerobic work as it allows you to push into those higher heart rates. If you don't have access to a heart rate monitor or fitness watch, aerobic is considered conversational cardio, as in you could speak in sentences while doing it, whereas anaerobic, especially at higher intensities you should feel more breathless and only able to manage a few words before taking another breath. Aerobic work should be the bulk of your training, 3-5 sessions per week aiming for at least 150min of aerobic work weekly. Whereas anaerobic should be done 1-2 sessions per week. A good example of an anaerobic intervals session on a bike may be: 2min hard 1min easy x 5 sets then 1min hard 30 sec easy x 5 sets. Resistance training: periodizing phases of resistance training is the best way to manage fatigue, plateaus, and injury. 2 major phases are a hypertrophy phase and a strength phase. Hypertrophy is high volume resistance training (3-6 sets of 8-20 reps). The goal of hypertrophy is to increase muscle size through the process of muscle damage and recovery. The key of hypertrophy is range of motion and controlled eccentric. The high volume of hypertrophy puts muscles under the greatest time under tension. By doing so, muscles will develop micro tears (why you feel so sore after this kind of training) then through adequate rest/recovery and nutrition that damage will heal and result in larger muscle size. For hypertrophy, compound movements like the squat and bench, extremely high volumes such as 30 reps could result in major form breakdown. As a result, the targeted muscles don't reciveve the stimulus, and secondary muscles tend to give out first, making the movement more injury prone. Therefore, when using compounds for hypertrophy, make sure you are very comfortable with your form and do rep ranges of 8-16. On the other hand, movements that have less form requirements like a lat pulldown or hacksquat you can push reps. STRENGTH training is lower volume and high intensity (typically 4-6sets of 1-6 reps). The goal of training for strength is to increase your muscles ability to generate force. This won't necessarily make your muscle bigger. Compound movements like the squat, bench, deadlift, overhead press, weighted pullup and row can all be great movements for strength development as they are multi-lever movements and recruits many different muscles to perform. To periodize resistance training, a typical block of ~6 weeks doing exclusively hypertrophy or strength will help you gain the most from that phase. The key to a phase is focusing on progressive overload, which is the incremental increase in volume. For example if on week 1 you can do 225lbs in the hack squat for 8 reps, on week 2 attempt do 235 lbs for 8 reps or 225lbs for 10 reps. After a major period of resistance training you should always schedule a 2week deload in which you significantly lower volume (I typically do no resistance training for a week then half weight for half the reps/sets on week 2) before starting your next phase.

[@adavis688]

@@holteener14 wow that was really great and helpful thank you!

[@Brndndutton]

Good content. Thank you for showing this and documenting your path is definitely helpful.💙🙏🏼

[@FitWithKay]

Great video! Puts everything into perspective. Lift weights while still being able to maintain athleticism‼️

[@DecentOnYT]

I'm about to go AF basic training and I will have to do a lot of running. My feet are really bad when I run for long periods of time. how should I run to keep from injuring myself in the long "run"?

[@lululx3760]

Apart from all the „do your stretching and mobility bla bla“ you simply need to ease into it. 99% of people start WAY too fast and way too often. Your body will adapt, but it needs the time. :) And maybe go for a professional running analysis regarding good shoes. Well fitting shoes make a huge difference

[@samueldiaz3027]

The military PT standards are a joke now a days, you'll be fine. Dig deep, that's the only thing that matters. You'll adapt and get stronger, the human body is incredible. They aren't in the business of injuring new recruits, most injuries happen as accidents or just plain bad luck. AF is probably co-ed...

[@DecentOnYT]

​@@lululx3760Thank you so much! I'm only just a little nervous but I know that if I don't quit I can make it. I appreciate the encouragement

[@DecentOnYT]

​@@samueldiaz3027Thanks so very much for the info, I'll be sure to keep it in mind!

[@James-if5jt]

If you want to get your body conditioned to be able to run faster for longer, then start by running slower for shorter distances and slowly chip up the time you spend running. If you can easily run for 22 minutes straight it makes getting faster much easier

[@alexanderhoang7556]

Thank you Nick, you've inspired me and I feel this will benefit me in my Judo.

[@LMACKK]

Beginning had me confused at first but loved it. Also, COULD NOT AGREE MORE.

[@jefejeffwell1113]

Hybrid training IS the best way to train. Running has actually ADDED muscle mass and size to my physique. I can go so much harder on the weights with my increased endurance from the runs and so much harder on my runs with my increased stamina from the weights.

[@electrodynamicorb6548]

You’re confused

[@JasonGreen91]

The introduction on this video is my favourite one ever 😂

[@tuckertech]

I’m still trying to figure out the difference between intraflight and G1M.

[@bigbabyskull]

Watching this video after completing my first 10k race and broke my own previous PB by 10mins! All this, partly thx to you Nick! Got my Garmin around November 2022, after already 6 months in to my gym and exercise routine. Thought I can only make the most of my fitness watch by running and I started treadmill runs. Honestly I hated every single day I had to run but I did in anyway. Until a colleague of mine invited me to register for 10k race as he was already registered. It was more of a challenge for me than an invitation because he was not physically fit and to prove to myself that I can do a lot more than I already did, I had to signed up for that race. 2 months into my 10k Garmin Coach training plan, another friend invited me to try and go for a HM race this coming October. And of course I signed up for that. Now my training plans are set for that HM race. Currently my weekly training is as similar as you except that I strength train for 4 days and run for 3 days (2 Aerobic focused + 1 Anaerobic focused). I'm on this Hybrid training for only a few months and as my I got closer to my race date my training intensify and the impact and benefit to my body are more apparent than ever. It is hard to explain the energy surge in me but everyday all I wanna do is hit the gym and put on my shoes to go for a 10km run at the very least. All this, again, is partly because of your content and your "Hybrid Training" method. I finally found someone who shares the same goal with me, and who also have achieved far greater things as a benchmark for me. Thx Nick and let us go one more!

[@gerson7366]

With this training. I think you should try doing a spartan race.

[@franciscofarinacci9866]

Don’t forget the cycle 🤪

[@endlessgaslight]

no, no just take the BPN supps to look like him! 😆

[@schristensen4761]

Really like your content, helps out a lot Is there any plans to make a BPN HQ or Wearhouse in Europe? I would really like to try out your products, but if I have to order from the US the tex will be so insanely high that I wouldn't make any sense. And my money would be better spent on buying something here the EU

[@unquavieonmorgan5629]

I have the training down packed, just need to dail in my nutrition

[@kshitijraj1671]

What to do first,strength training or run

[@RandyMaldonado-n3c]

If your sick with a cold and sore throat do you take time off or keep running?