Why choose between strength and endurance when you can integrate both aspects? Develop high levels of strength and endurance through hybrid training!
Due to the interference effect, many athletes find themselves having to choose between strength training and endurance workouts, ultimately limiting their overall development. Hybrid training provides the opportunity to simultaneously develop both aspects.
The interference effect suggests that engaging in a high volume of endurance exercises, such as running, cycling, or swimming, may decrease strength gains, while strength training can undermine endurance levels [1]. However, despite this, most individuals can achieve high levels of both strength and endurance, becoming what’s known as hybrid athletes.
Hybrid training involves engaging in two different types of activities or sports simultaneously, often focused on strength and endurance. For example, you can combine powerlifting with middle or long-distance running, bodybuilding with swimming, or Olympic weightlifting with cycling. The primary goal of hybrid training is to comprehensively develop both aspects.
It’s important to note that hybrid training differs from cross-training, where one form of exercise is used to enhance the effectiveness of another. Hybrid athletes, while rarely reaching a world-class level in one area, still showcase impressive results in both.
Like any form of training, hybrid workouts have their pros and cons. However, with a moderate combination of strength and cardio exercises, the interference effect can be minimized, allowing individuals to become versatile athletes.
A distinctive feature of hybrid training is the ability to perform a variety of different exercises. For instance, one day you can engage in weightlifting at the gym, and the next day go for a trail run. If you find repeating the same workouts boring, the hybrid approach can offer more diverse training sessions.
Pros: Positive Transition between Activities. Instead of detrimentally affecting performance, combining strength and endurance training can be mutually beneficial. Endurance training improves cardiovascular health, increases capillarization, enhances overall fitness, and develops slow-twitch muscle fibers. Strength training, on the other hand, increases bone density, improves joint stability, enhances anaerobic power, and increases speed.
Therefore, in reasonable amounts, both types of training can complement each other, contributing to overall physical improvement.
Pros: Reduced Risk of Overuse Injuries. Hybrid training decreases the risk of injuries from excessive strain since the variety of workouts prevents overloading the same muscles and joints. This is particularly relevant for runners and lifters who may be at an increased risk of various injuries.
Pros: Double the Goals, Double the Motivation. Hybrid training allows you to set and work on two different goals, significantly boosting motivation. If achieving diverse goals motivates you, hybrid workouts can be appealing and rewarding.
Pros: Very Fun! Variety in workouts brings enjoyment, especially when aiming for different goals in different areas. Hybrid training lets you engage in different locations and with different teams, expanding social circles and adding fun to the training process.
Cons: Interference Effect. While running won’t diminish your strength training gains, and lifting weights won’t make you a poor runner, engaging in two different activities simultaneously may lead to some performance decline. If your goal is to maximize results in one area, hybrid training may prove less effective.
Cons: More Energy and Time. Hybrid workouts may require longer and more frequent sessions, demanding more energy and time. If you’re not ready to increase training intensity and frequency, hybrid training can be challenging.
Cons: Nutrition and Recovery Are Even More Crucial. Diverse workouts mean greater demands on nutrition and recovery. Improper nutrition and lack of sleep can lead to overtraining and hinder progress.
Overall, hybrid training is suitable for those who value variety, holistic progress, and are willing to invest more effort into nutrition and recovery.
Cons: Program Planning and Balancing Workouts. Hybrid training requires careful planning to balance the demands of two different types of workouts. Improper workload distribution can lead to overtraining and injuries. For example, it’s not advisable to do heavy leg workouts the day after an intense running session. Plans should be designed to ensure one workout doesn’t hinder the other, with attention given to recovery.
What to Do and Not to Do in Hybrid Training:
- Start Slow and Easy: Gradually introduce workouts and assess your capabilities to avoid overtraining and injuries.
- Progress Gradually: Gradually increase the intensity and volume of workouts to allow your body to adapt and reduce the risk of injuries.
- Include Deloads in Your Plan: Periods of reduced intensity help prevent overtraining and ensure complete recovery.
- Don’t Train Like a Powerlifter or Marathoner: Hybrid training requires a specific approach; don’t just combine bodybuilding and running programs but choose a program tailored for hybrid training.
- Don’t Dive into Twice-a-Day Workouts: Start with one main workout a day and gradually introduce a second one, considering your physical preparedness.
- Don’t Underestimate the Importance of Quality over Quantity: Quality workouts are more important and effective than excessive volume, which can lead to overtraining.
- Choose Only Necessary Exercises: Focus on the quality of workouts, avoiding unnecessary volume that could slow down progress.
- Prioritize Your Weak Areas: If you have lagging results in one discipline, give it more attention to balance progress.
In general, hybrid training requires careful planning, listening to your body, and gradually increasing loads. Maintaining a balance between two types of workouts and proper recovery can help avoid negative consequences and achieve desired results.
Example of a Hybrid Training Plan:
Weekly Schedule:
- Monday: Moderate Endurance
- Tuesday: Full Body Circuit
- Wednesday: Speed Endurance
- Thursday: Lower Body
- Friday: Upper Body
- Saturday: Long Aerobic Endurance
- Sunday: Rest
Note: Endurance activities may include running, cycling, swimming, skating, or any other exercises aimed at developing endurance.
Workout Descriptions:
- Monday: Moderate Endurance This workout should be relatively light and not consume too much energy. Work at a level of 60-70% of maximum heart rate (RPE 6-7). Finish the workout feeling like you could have done more, but don’t overexert yourself, considering the upcoming week of training.
- Tuesday: Full Body Circuit Full-body workouts are ideal for hybrid athletes as they efficiently utilize training time. The barbell program includes several basic exercises to develop overall strength.
- Squats: 2-3 sets of 4-6 reps
- Romanian Deadlift: 2-3 sets of 6-8 reps
- Bench Press: 2-3 sets of 4-6 reps
- Pendulum Rows: 2-3 sets of 6-8 reps
- Standing Overhead Barbell Press: 2-3 sets of 6-8 reps
- Hanging Leg Raises: 2-3 sets of 12-15 reps
- Wednesday: Speed Endurance This workout should be shorter and faster compared to Monday. The goal is to improve speed and the ability to sustain it. Perform intervals, such as endurance running, walking, and hill sprints, maintaining an RPE of 7-8 or 70-80% of maximum heart rate.
- Thursday: Lower Body This workout aims to develop leg strength and power to help you handle uneven terrain.
- Deadlifts: 2-3 sets of 4-6 reps superset with
- Box Jumps: 2-3 sets of 6-8 reps
- Bulgarian Split Squats: 2-3 sets of 6-8 reps per leg superset with
- Walking Lunges: 2-3 sets of 8-10 reps per leg
- Standing Calf Raises: 2-3 sets of 10-12 reps superset with
- Straight Leg Jumps: 2-3 sets of 15-20 reps
- Friday: Upper Body This workout complements the previous one and develops upper body strength.
- Bench Press: 2-3 sets of 4-6 reps superset with
- Plyo Push-ups: 2-3 sets of 8-10 reps
- Weighted Pull-ups: 2-3 sets of 4-6 reps superset with
- Medicine Ball Throws: 2-3 sets of 8-10 reps
- Seated Dumbbell Press: 2-3 sets of 4-6 reps superset with
- Kettlebell Swings: 2-3 sets of 8-10 reps
- Saturday: Long Aerobic Endurance The last workout of the week should be the longest but not necessarily the most challenging. Engage in activities like running, cycling, swimming, etc., at an easy pace for 40-60 minutes, maintaining an RPE of 5-6 or 50-60% of maximum heart rate. Adjust the intensity and volume based on your fitness level, following the 10% rule for progression while avoiding overexertion.
Hybrid Workouts – Frequently Asked Questions.
- Should I perform an equal number of endurance and strength workouts?
- No, it’s not mandatory. You may need to balance the number of workouts based on your goals and physical readiness. However, it’s recommended to have at least two workouts per week for each discipline to achieve balanced progress.
- Are hybrid workouts beneficial for weight loss?
- Hybrid workouts can contribute to fat burning, especially when combined with a calorie-restricted diet. However, a strict diet may negatively impact your energy during workouts, so it’s crucial to maintain a balance between training and nutrition.
- Are hybrid workouts helpful for building muscle mass?
- Hybrid workouts can contribute to muscle growth, but specialized bodybuilding programs might be more effective for this purpose.
- Will a hybrid workout prepare me for competitions?
- Hybrid workouts can prepare you for local competitions, but more specialized training may be required for more serious events.
- Can I modify exercises or workouts in a hybrid training plan?
- Yes, you can adapt the plan to your needs, following general principles of intensity variation and workout diversity.
- What about training twice a day?
- In the future, working out twice a day might be optimal. It’s recommended to separate sessions by 6-8 hours and pay attention to proper rest between them.
Closing Thoughts on Hybrid Workouts: For decades, it was believed that strength and endurance training were incompatible. However, hybrid workouts demonstrate that you can effectively combine both disciplines, achieving success in both realms. Be patient and committed to your goals, and you’ll be able to reach high levels of achievement in strength training and endurance.
