How YOU Can Balance Running And Lifting

[@ferguscrawley95]

Thanks for watching everyone - we have had some huge updates to our Training Plans so the code in this video has expired, so here is a new one: www.omnia-performance.com/all-training-plans (YT20 for 20% off)

[@TheCCBoi]

Finally a hybrid training video that isn’t a 20 minute vlog with 1 minute of programming content. Thanks!

[@TTinEK]

Nick Bare ahahahah

[@LePrimo420]

@@TTinEKnick bare has more like 0 programming content. Nice camera shots tho 😂

[@donkeylzc]

Watching nick bares videos is such a waste of time

[@anonymousT369]

He sell the programming content separately...

[@joshiunterwegs]

Last year, I got your Hill Strong plan because I wanted to get into hybrid training after starting running and building up to being comfortable doing a 10k in the hills while lifting some days. And no joke, after 6 weeks of this plan, I wanted to test my limits and signed up for a mountain marathon I had eyed for a month. I dreamed about doing the ultra dictance(69k 3000m elevation), but the risk of injuring myself and the enormous amount of elevation (for that time) was to much for me to handle. So I did my "own-tiny-ultra" by adding 8k after the marathon finish because I wanted my first marathon to be an ultra so bad. Well, I got through it (fair enough, it took a long time, but I got everywhere before the cut ofs) and found my love for long trail running. This year, I am training for a 105k race and planning a self-supported alps crossing. So thanks for your great training plans and providing so much knowledge here!

[@louisbutler1584]

How did you find the Hill Strong programme? Just got into hill walking/scrambling, also running in the hills and want to do some high elevation walks in Europe and runs anywhere I can whilst also strength training, what was the general weekly split like day to day, and how many running and lifting sessions per week were there? Thank you

[@joshiunterwegs]

@@louisbutler1584 It was nice, I wanted to get faster on trailruns and hikes in the mountains and it worked :) Its similar structured like he said in the Video: Monday starts with hard efforts in gym and something like hillsprints on the trail. Over the week its a mix if runnung workouts and gym work. Friday is the hell (but its worth it haha) because you destroy your legs with looots of leg exercises and then going for a run. And the weekend is the long run with elevation and restday. However after the 50k race I havent been able to countinue the plan because I spend the rest of the summer running, climbing and hiking in the mountains. Still 5 weeks after the 50k race I was able to do an alps crossing from Germany to Italy in 6 days with one big 50k 3000m elevation day in the middle (mostly hiking tho) with my legs not feeling too bad. (Because of those hell fridays I guess) I think even in the shorter time frame the trainingplan build good muscular endurance im my legs and build up my aerobic system for longer efforts. Oh and I PRd in DL and Squats

[@Andy-Aims]

Good luck

[@catedunsby7432]

WOW!!!! that's so incredible 🙌🏻 well done!

[@casohj8113]

Notes: Running form > Consolidate stressors instead of randomly moving back and forth between lifting and running (put high intensity work together at the beginning of the week) Rest adequately Program intentionally (two individual programs combined isn’t the move, find a balance) Fuel appropriately (eat enough calories, see Fergus’ other video about this) Nail the basics, be mindful of the controllables like sleep, increase in physiological demand, fueling… Thanks guys!! Great content as always

[@Mulder7]

This type of content is much appreciated. Its help me identify some junk volume in my program and what I need to start to look at even with this snap shot. Trial and error as always but its pointed the needle in a better direction so thank you

[@ferguscrawley95]

Great to hear. Glad it’s helpful, justifies mounting this enormous whiteboard 😂

[@napninja13]

Crazy you guys are putting this out for free - amazing information. Thank you, from the Hybrid community 🙌🏼

[@IrvinLep]

The fact that successfull "hybrid athletes" all have had years of focus on one single thing (bodybuilding for Nick Bare, powerlifting for you) shows that it is not a valid training methodology. It shows that you should get big and strong and then work hard to keep as much of it as possible while focusing on endurance. I have yet to see someone improving signficantly in both disciplines at the same time, say start from a 225 squat and 7 minute mile and go to even a 405 squat/5:30 minute mile. If some of you in the comment section have done it, I'm happy to hear it and change my mind

[@petergoodwin7038]

Every pro rugby player has had to get stronger and fitter at the same time. It can be done. If it’s not your job, like for me, I can just train 5 days a week. 3 days in the gym, 2 doing cardio (tempo runs and 30mins) and I’ve seen improvements in both. I would even say my lifts have improved quicker since I started doing more cardio cos I feel fitter and fresher in the gym.

[@XanderCB]

I can go further than that. The fact that they do legs monday followed by intervals next day can mean one of the following: 1. their leg day is a joke. 2. their leg day is not a joke but their intervals are. 3. stuff-that-shall-not-be-named. I will not even comment on lower body and intervals in the same day 🤣

[@a.brucemcdonald9038]

@@XanderCBAs a 60 year old I can barely do an easy jog the day after leg day. Even two days out I’m VERY sore on the road. When I was younger I generally chose to focus on one or the other for months at a time will make nominal progress in the other.

[@dustinbriggs5713]

My favorite type of content from Omnia. Love listening to the thought processes behind your methods.

[@w00dy778]

this is probably the best video on this topic i've ever watched. thank you both

[@CnyMTB]

This was good information. I'm a mountain biker and im the head mechanic at a bicycle shop but i also like to powerlift. Im definitely one of the bigger guys at a bicycle shop 😅. Im also in the US army reserves and have to run 2 miles in a certain time for our physical test. Trying to balance all of my physical goals is definitely tough

[@samjoshi1812]

Curious what are your army running/fitness requirements ?

[@samuellouwerse757]

I am just getting into combining hypertrofie and running. Planning on running a marathon at the end of the year. So i appreciate the content your making!

[@ferguscrawley95]

All the best with your training!!

[@SamuelSheehy]

Super underrated video. Thanks!

[@MagyarLincoln]

Thank you, guys!

[@alexirving2173]

great video, it's awesome to hear some of the "technical" bit of hybrid training. I wish this was put up about a week or two ago cause I've just hit the wall from too much volume

[@ferguscrawley95]

Well, hopefully this helps pave the road to your next training focus!

[@stevefitzsimons4797]

Welcome back Jonny!

[@ferguscrawley95]

He feels better now 🤝

[@Huumf]

Brilliant video 🎉

[@johnmitchell8487]

You boys are class. Much love for everything you do 🖤

[@sorenlivedk]

Amazing content. Loads of extremely useful information, delivered in a brilliant and very charming Scottish maner.

[@brianokeeffe3269]

Welcome back Johnny

[@lameroncuke]

Consolidation, word of the day. Great video thank u

[@smallfeet1345]

This was awesome, especially yall letting your personalities out and joke and laugh around made video even better.

[@abkonk]

Welcome back, Johnny!

[@TheSlowMethod]

Such great videos, haven’t found better

[@mandeepsandhu6744]

Probably the most informative video I've seen. More programming content please 😄

[@TorgerTorgersen]

Bit late with the comment but I’ve always tried to mix strength with conditioning. It’s been lifting and swimming or lifting and trail running. I am shocked how similar our training methods are. Very encouraging for me to see going ahead. Great content!

[@kahlis]

Keep more of these coming ❤

[@raven-19x]

This came right on time for a half marathon I have planned later this year. I'm currently going through another iteration of your 5K + Strength program and will likely hop onto the Half + Strength program afterwards. Love your content and programs.

[@ferguscrawley95]

Great to hear! All the best with your training 🙌🏼

[@ernestolozada3792]

Where can I find his 5K + Strength program? Feel like it would be perfect for military training.

[@roselawson8006]

I can confirm, the friday sessions on the half mara programme are hell 😅

[@jonnyhallsworth]

I lean more towards strength and hypertrophy training, but I still run twice a week, just so I don't lose it as a skill. The last thing I want is to get an urge to join a race and have to start from square one.

[@LatimusChadimus]

Well I've learned it's a lot easier to recover from deadlifting and go running then it is to go running and then recover enough to deadlift. I know the research has said to spread out cardio and strength training between 4 and 6 hours apart and to do the strength training first which I would agree with because again it's a lot easier to recover from deadlifting and go running and then it is to recover from running and deadlift

[@movemorenowjames]

Damn, thought I saw my channel on your thumbnail scroll. (Not quite there). Great video. Thanks

[@jesquire01]

love the channel and always great content! Does adding running volume mean that capacity for building strength decreases from wk2 -> wk8? Thanks!

[@efstratiosgkiouras564]

Great video fergus! Will we be seeing a more Olympic weightlifting + running focused program? Apart from the functional fitness ones…

[@kristinegoodman7534]

I really need this. I'm so glad I found your channel.

[@ferguscrawley95]

Great to hear, welcome!

[@heroidshehu]

great stuff leaving this comment here as a reminder good stuff

[@ferguscrawley95]

Thanks for watching!

[@heroidshehu]

@ferguscrawley95 you're welcome bud, I'm really enjoying this. Especially since lately I've been reconnecting with some of my friends from College who are coincidentally doing the same stuff as well they're all personal trainers and physical therapists, we've been having conversations about load and how it connects to running. Unfortunately devices such as garmin watches aren't as good at tracking this stuff, but AI at least is a good tool as well.

[@jonathonfinn6184]

Great video! Are you guys still planning on dropping a boxing progamme?

[@ferguscrawley95]

Probably not, given the variable technical demand/intensity that goes with boxing gyms - drop JP a message though and he can give more insight as he manages all our combat sports offerings 🫡

[@jonathonfinn6184]

@@ferguscrawley95 thanks! Keep it up, love the content 💪

[@JimmyMarchy]

Welcome back Jonny

[@Narwhalicous]

Definitely felt called out when he mentioned 5/3/1 and couch to 5K 😢. Was definitely overworked

[@tristanpaulnguyen]

I've got a body building split (push pull legs x 2, 6 days a week) - can I do cardio training after a training session instead of having it on it's own day? If I had cardio on it's own day with non strength training, I would lose muscle training frequency (trying to hit each muscle group twice a week).

[@howtogetfit712]

Make the same video but programming triathlon with lifting !! I’ll wait 🙏🏼

[@ivanvlr]

How do u guys apply progressive overload in this program?

[@janstanek5544]

Hello Fergus and thanks for the video and content you are making. I would like to ask, if this is applicable for weighted calisthenics/calisthenics as the "lifting" or "strength" part and running. Is this combination considered hybrid training too?

[@simonmitchell9205]

I'm looking at doing hypertrophy work and an Iron Man - there is a perfect programme on the Ultima Performance website but I was wondering how you prescribe the cardio sessions, ie are they HR zone based or is it less prescriptive? I'm currently following a (spliced together🙈) 80/20 programme and PPL....but also need to train for a marathon carrying a 50kg pack at the same time so feel I need some help and direction!!

[@chickendippers8135]

Welcome back john boy

[@ferguscrawley95]

I’ll wave at him in his office for ya.

[@omniaperformance]

Listen to the podcast HERE (and on all major audio platforms!)...

[@larrykrakow8927]

Ty

[@ferguscrawley95]

🤝

[@the_kafka_operator]

When doing 2 a day sessions (am, pm) would you recommend doing strength session in the AM and running PM or vice versa?

[@ferguscrawley95]

kzbin.info/www/bejne/qmaZonubg5mKqsUsi=z1uLOrXfY4C1tn4f

[@jackparker7855]

Hi fergus, how long will the discount code be available for? I’m looking to purchase the strength + half marathon but don’t get paid till the 28th?

[@melvinjijumathew3022]

What’s intervals mention under Tuesday, a beginner

[@pickelbarrelofficial1256]

welcome back johnny

[@nickkuoni678]

I have run multiple spartan 50ks on top of inordinate amounts of 5ks-21ks. I am working towards a 50 miler and trying to maintain strength. I run everyday 7-15 miles on top of PowerLifting and slight hypertrophy work. I can’t seem to nail Down exactly how much to eat or if I’m running too much

[@jedmorgan4266]

How do you train legs and run the next day? I only train legs once a week (heavy) and i cant run until wednesday if im lucky

[@Duci1989]

I wonder what doing intervals feels like a day after having gone hard on your lower body with strength training

[@franzgans5252]

What do you think of a 12 week program where you focus more on strength and less endurance. Then switch to 12 weeks focus on endurance and repeat?

[@ferguscrawley95]

Short answer: ineffective in the long term, as that’s just phasic training. Long answer: would need more context on goals/how much is left behind with a specific ‘focus’ elsewhere etc. For hybrid training in general terms though, strength/endurance ‘blocks’ just create a seesaw effect which = reduced concurrent progress over time.

[@stijnh7622]

I am wondering about the comment on combining wendler 531 with running. His books generally state that outside of the heavier challenge templates conditioning should be added, often at around 2 intense heavy sessions and multiple light sessions. Have you found that this does not work for the athletes you have coached?

[@ferguscrawley95]

Splicing programmes is never the solution - and ‘conditioning’ implies supportive work for general health and complementing 531’s primary purpose: strength development, not for specific improvement for running (a disparate element). (Which is in no way undermining the effectiveness of either programme - but rather, that they were not designed to exist concurrently otherwise they would be designed differently).

[@stijnh7622]

​@@ferguscrawley95 Good point on the nature of the conditioning prescribed. I will try to keep the stresses of hybrid training in mind. Thank you for the answer!

[@jermainejonesjay]

Can you make a video about double sessions for athletes that have more time and training a slightly higher level. I’m training for an ultra and would love to know how to fit strength on the same days as my runs. AM + PM may need to be done for me.

[@ferguscrawley95]

kzbin.info/www/bejne/opzZpGB8j7Wenrcsi=a-m5MncRjmCbc_YA

[@jermainejonesjay]

Great video btw!

[@johnauld9851]

Have you thought about doing a hyrox? I think you’d be really good!

[@elclaudiosanchez]

4:28 video starts, you welcome

[@mattbigelow6517]

Coupon does not work- help?

[@ferguscrawley95]

@@mattbigelow6517 that one’s gone now, but BF24 is currently live 🫡

[@mamamal3]

Can someone please tell me what the intro song is?

[@ellmadeit]

kzbin.info/www/bejne/sJjWlYKtj9Cgnbc&ab_channel=EpidemicChillBeats

[@mamamal3]

@@ellmadeitnot quite really…

[@johnauld9851]

Don’t argue with the postman Jonny 😂

[@ferguscrawley95]

Can confirm.

[@jalynrashad7141]

So.. endurance training?

[@dave3gan]

Take away for me was the more you do the more rest you need

[@Broadbased]

How appropriate that your coach is called Johnny PAIN! 😂

[@ferguscrawley95]

He sure brings the…

[@neilmurray549]

👌

[@ferguscrawley95]

🤝

[@kzelmer]

Not enough running volume. Thats probably not even 30 km/week.

[@ferguscrawley95]

Week 4 of a 16 week build towards a half marathon, more than enough.

[@danielhilaria8650]

Truth bombs

[@ferguscrawley95]

Nukes 💣

[@ObusTheBeast]

1st?

[@ferguscrawley95]

🥇

[@LatimusChadimus]

🥇🤜🤛

[@alainfreedom3159]

Did you take the Mark of the Beast?

[@AndrewJesseM]

Just do 30 minutes of running and 30 minutes of weight training each day. ease your way into it.

[@Mission_Wildnis]

welcome back Jonny!

[@ferguscrawley95]

I’ll pass on the kind words 🫡

[@deshall1885]

Welcome back Jonny

[@buckyjennings8854]

Fantastic video!