Hybrid athletic training is completely changing the game on a lot of people’s approach to fitness. It’s not just about lifting weights or running miles; it’s about creating an all-encompassing regime that merges various disciplines into one seamless training style. This powerhouse combination of strength training, endurance, HIIT, and skill-specific drills is designed to forge athletes who can tackle any physical feat.
We’ve created a 12-week sample hybrid athletic training program for you to try out. With every day bringing you something new, this workout protocol will keep you on your toes the entire time!
Hybrid Training Weekly Structure:
Monday: Strength Training (Compound Movements)
Tuesday: High-Intensity Interval Training (HIIT)
Wednesday: Active Recovery (Yoga or Light Swimming)
Thursday: Skill-Specific Training
Friday: Endurance Workout
Saturday: CrossFit-Style Varied Workout
Sunday: Rest and Recovery
12 Week Hybrid Athlete Training Program
Week 1-4: Setting Up For Success
Follow the weekly workout below for the first 4 weeks of the hybrid training plan to set the groundwork.
Day
Workout
Monday
Strength Workout
● Squat – 4 sets x 6 reps
● Deadlift – 4 sets x 6 reps
● Bench Press – 4 sets x 6 reps
● Pull-Ups – 4 sets x 6 reps
*Rest: 90 seconds between sets
Tuesday
HIIT Workout (20 Mins)
Choose One:
● Sprints, Burpees, Kettlebell Swings
* Rest: 30 sec on / 30 sec off
*If sprinting isn’t a viable option, substitute rowing, cycling, or the elliptical
Wednesday
Active Recovery Workout
Choose One:
● 60 minutes of Yoga
● 30 minutes of Light Swimming
*Aim for a continuous flow or steady swim.
Thursday
Skill-Specific Training Workout
Choose One:
● 20 minutes of Boxing
● 25 minutes of Rock Climbing
*Rest: 2 minutes between intense drills or climbs
*Focus on basic techniques and form
Friday
Endurance Workout
Choose One:
● 60 minutes of Steady-State Running
● 60 minutes of Cycling
*Rest: Only as needed, but try for a consistent pace
Saturday
CrossFit-Styled Workout: (3 rounds)
● 40 Wall Balls
● 25 Box Jumps
● 25 Deadlifts
● 10 Pull-Ups
● 400m Runs
*Rest: 2 minutes between rounds
Sunday
Rest & Recovery
*Focus on hydration and light stretching if needed.
Week 5-8: Stepping It Up
This next phase of 4 weeks will turn the intensity up to test your resolve.
Day
Workout
Monday
Strength Workout
● Front Squats – 4×5
● Overhead Press – 4×5
● Barbell Rows – 4×5
● Dips – 4×5 (Go weighted if necessary)
*Rest: 2 minutes between sets
*Try to increase the weight every week
Tuesday
HIIT Workout (20 Mins)
Choose One:
● Jump Rope
● Medicine Ball Slams
● High Knees
*Rest (40 sec on / 20 sec off)
*Now is the time to increase the intensity
Wednesday
Active Recovery Workout
Choose One:
● 60 minutes of Deeper Yoga Practice
● 45 minutes of Moderate Swimming
*Rest: None (continuous)
Thursday
Skill-Specific Training Workout
Choose One:
● 20 minutes of Boxing
● 25 minutes of Rock Climbing
*Rest: 2-3 minutes between rounds
*Progress in skills, increase intensity or difficulty
Friday
Endurance Workout
● Long-Distance Running for 75 minutes
● Cycling for 75 minutes
*Rest: Minimal, maintain endurance pace
Saturday
CrossFit-Styled AMRAP Workout: (25 Mins)
● 10 Clean and Press
● 8 Toes to Bar (kipping)
● 500m Row
● 20 Push-Ups
*Rest: 1 minute between exercises
Sunday
Rest & Recovery
*Optional mobility work
Week 9-12: Pushing It To The Max
This is the last 4 weeks of the hybrid training plan where you should give it your all!
Day
Workout
Monday
Strength Workout
● Clean and Jerk – 3×4
● Squat – 3×4
● Bench Press – 3×4
● Pull-Ups – 3×4 (Weighted if possible)
*Rest: 3 minutes between sets for optimal recovery
*This is the week to go heavy
Tuesday
HIIT Workout (25 Mins)
Choose One:
● Sprint Intervals
● Burpee Box Jumps
● Dumbbell Snatches
*Rest (20 sec on / 10 sec off)
Wednesday
Active Recovery Workout
● 60 minutes of Advanced Yoga
● 45 minutes of Swimming
*Rest: N/A, continuous flow
Thursday
Skill-Specific Training Workout
● Boxing
● Rock Climbing
*Rest: 3-5 minutes between intense drills or climbs
Friday
Endurance Workout – (90 Mins)
Choose One:
● Running
● Cycling
*Rest: Minimal, maintain a challenging but sustainable pace
Saturday
CrossFit-Styled Workout For Best Time:
● 100 Double-unders
● 80 Sit-ups
● 60 Deadlifts (225 lbs for men | 155 lbs for women)
● 40 Overhead Squats (115 lbs for men | 75 lbs for women)
● 20 Handstand Push-ups
*Rest: 3 minutes between different workouts
Sunday
Rest & Recovery
*Complete rest, focusing on mental recovery and preparing for another week
Nutrition For Hybrid Training
With the intensity of this program, you need to be sure you’re giving your body the proper fuel to make it all the way through. Below is sample meal plan to supercharge your training. We’ve also come up with some general tips on what you should be eating, as well as some helpful hints to get the most out of every workout.
General Nutrition Guidelines:
Balanced Macronutrients: Aim for a pretty balanced intake of carbohydrates, proteins, and fats. Carbohydrates fuel high-intensity workouts, proteins are essential for muscle repair and growth, and fats support overall health.
Hydration: Stay hydrated with water and electrolyte-rich drinks, especially before, during, and after workouts, to maintain performance and aid in recovery.
Meal Tips Based on Training Days:
Strength Days (Monday)
Pre-Workout: Eat a meal rich in complex carbohydrates and protein 1-2 hours before training to ensure a steady energy supply. For example, a bowl of muscle building protein oatmeal with some berries.
Post-Workout: Focus on protein and some fast-absorbing carbohydrates to aid muscle recovery. A protein shake with a banana or a chicken breast with rice works well.
HIIT Days (Tuesday)
Pre-Workout: Opt for a lighter meal or snack that includes easily digestible carbs and a moderate amount of protein, such as yogurt with granola or a smoothie.
Post-Workout: Replenish with a meal that includes a good ratio of carbs to protein, like a lean steak with sweet potatoes and vegetables.
Active Recovery (Wednesday)
All-Day: Focus on meals that are rich in micronutrients to support recovery. Incorporate fruits, vegetables, lean proteins, and whole grains. A salad with grilled salmon and quinoa is a great option.
Skill-Specific Training Days (Thursday)
Pre-Workout: Consume a balanced meal similar to strength training days to maintain energy levels throughout the skill practice.
Post-Workout: Similar recovery meals as other days, emphasizing protein to repair muscles and carbs to refill energy stores.
Endurance Workout Days (Friday)
Pre-Workout: It’s crucial to have sustained energy; opt for meals high in complex carbs and moderate in protein, like whole grain pasta with a tomato-based sauce and chicken.
During Workout: Depending on duration, you might need to consume energy gels or sports drinks.
Post-Workout: Focus on hydration and a meal with a higher ratio of carbs, moderate protein, and low fat, such as a rice bowl with veggies and grilled tofu or fish.
CrossFit-Style Varied Workout (Saturday)
Pre-Workout: Similar to strength training days, get complex carbs and some protein in you 1-2 hours before the start of your workout. A personal favorite is making a protein pancake by mixing 1 cup of oats with three eggs, seasoning with whatever flavor I want, and then cooking it just like a pancake.
Post-Workout: This meal should be substantial, focusing on both carbs and proteins for recovery, such as a beef stir-fry with a variety of vegetables over brown rice.
Rest and Recovery Days (Sunday)
All-Day: Focus on nutrient-dense foods that help repair and build your body without the intense energy demands. Include good sources of fats like avocados and nuts, and ensure you consume plenty of proteins and vegetables.
Additional Tips:
Snacking: Opt for healthy snacks like almonds, cottage cheese, or protein bars between meals if needed, especially on more active days.
Timing: Try to eat every 3-4 hours to maintain energy levels and support metabolism.
Supplements: Depending on your diet and needs, consider supplements like a pre-workout, whey protein, BCAAs, or a multivitamin. Make sure to consult with your healthcare provider before starting any new supplements.
For a deeper look into hybrid training, have a look at the video below of Nick Bare the founder of Bare Sports Nutrition and one of the most prominent personalities in this space.
Conclusion
There you have it, a 12-week hybrid athlete program that will challenge you at every turn. If you commit yourself to this workout plan, there’s no way you won’t be in phenomenal shape by the end of the program.
At SET FOR SET, we believe in breaking the mold of traditional workouts, and hybrid training is the frontier of versatile fitness. It’s perfect for those who crave a dynamic approach to their fitness regime, preparing you not just for any sport but enhancing your daily life functionality. As sports continue to evolve, blurring their lines ever more, hybrid training stands out as the ultimate method to stay ahead, adapt, and achieve peak physical performance in today’s fast-paced world.
