THE HYBRID ATHLETE. 6. FOREWARD. For many years it has been widely accepted in the athletic and fitness communities that strength and endurance are . COPYRIGHT ALEX VIADA & JUGGERNAUT TRAINING SYSTEMS. PROGRAM: OCR PROGRAMMING BY ALEX VIADA BEFORE YOU PURSUE ANY PHYSICAL FITNESS PROGRAM. OCR PROGRAMMING DAY 1: UPPER BODY FOCUSED Max Strength Strength Endurance (10 minute metcon – focused on grip strength. Because both life and sport are competition based, a Hybrid Athlete is anyone . Go to raudone.info and select the exercise videos tab for exercise.
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In Hybrid Athlete, Alex Viada shares with you the training concepts that make this rare combination of physical abilities possible and helps you map out a. Want to build strength, size, and athleticism with one training program? All you need is this plan. Forgive me in advance if this is not an appropriate place for this discussion. I downloadd The Hybrid Athlete by Alex Viada and JTS and i've.
Now, sit back down, and stand up at top speed. You'll feel more tension in your legs, trunk, and even upper body. When you train with explosive intent, you'll recruit more muscle fibers to both stabilize your body and generate force.
Explosive training improves muscle fiber recruitment. By extension, the more muscle fibers you stimulate, the more power, speed, and force you'll generate.
This potentiates your body for more growth and athletic power. Since you're looking for a blend of physical qualities strength, size, and athleticism swapping out some heavy strength training volume for explosive, lighter work provides both your joints and CNS a much needed break. Bonus: Given most lifters are chronically stressed, sleep like shit, and are cortisol-laden messes, substituting heavy strength work with explosive, lighter lifting can provide a healthy change.
With properly planned explosive work we'll reduce the cumulative stress of heavy, high-volume strength work while getting more explosive. By adding lighter, more explosive work, you'll still build strength with low volume heavy lifting, yet boost performance and leave enough in the recovery tank for hypertrophy- focused work. Strategy Three: Add in Specific Hypertrophy Work To build muscle you need to get enough mechanical tension that's taken care of with heavy strength work and enough volume with an emphasis on metabolic stress — getting a pump.
For example, one study Wernbom et al.
The Hybrid Athlete Programming 1.2
That's per muscle group, per workout. Fewer reps are needed with heavier training and more reps are needed with lighter training. Given you're trying to build strength, athleticism, and size, shoot for the lower end reps per muscle group to build muscle.
Younger and weaker lifters: Spend more time building volume with rep sets. In other words, the younger and weaker you are, the more muscle you'll build with traditional strength work. Focus on using rep schemes like 5x5, 4x6, and 4x8. Stronger and more advanced lifters: Since stronger lifters have a bigger strength base and create more mechanical tension due to heavier loads, they grow best by adding in higher rep sets and classic bodybuilding methods to create metabolic stress the pump to further drive muscle growth.
It takes fortitude Of all exercise, endurance is certainly the easiest to wish removed from a program. My own distances had dwindled from three, five and 10 miles to m, m and 1 mile sprints.
4 Strategies for Strength, Size, and Athleticism
I did a few triathlons during this time Since they only take minutes to complete, sprint races are not truly endurance events. Fast forward to A shoulder injury required I cut out all overhead movements. By default, I began to work on my deadlift and squat. My boredom spawned a new goal. I decided to work towards a 1 to 1 ratio between my deadlift and 1 mile run time. I quantified the goal and set it at lbs and The mention of this goal led to my introduction to Alex.
He had, in fact, matched his deadlift and 1. He was doing something right, and I wanted to know what it was. What he shared with me changed the way I programmed my training I began at a lbs deadlift and a mile at lbs bodyweight. Four months later I pulled and ran the mile in at lbs bodyweight. The run went better than planned and presented the option of pursuing the ratio with my squat and mile also.
A lbs squat gave me that ratio as icing on the cake. So far, only one has Kimberly Lawrence, with a lbs pull and mile the female ratio is slightly scaled per a conversion factor.
I hit a squat, bench, and a pull. My race time was 14 hours, 11 minutes. The most important thing to take away is that I trained for 7 months for an Ironman and a Powerlifting meet concurrently and did not sustain a single injury. It had little effect on my bike time, but slowed my run by about two hours. As a further testament to the methods Alex has pioneered, my athletes have also pushed the endurance and strength envelop.
Spend more time feeling your muscles contracting rather than throwing weights around if you want to maximize muscle growth.
The best training split is one that stimulates the physiological processes needed to achieve your goals—strength, athleticism, and size—while optimizing recovery of your CNS and joints. This allows you to train consistently.
Don't get freaked out by all that jargon; there's a sample program below. With this plan, you'll train four times per week, twice for your upper body and twice for your lower body. One workout focuses on heavy and explosive work strength and athleticism while the other focuses on higher volume, hypertrophy-based work:.
Here's a sample program to go by.
We'll combine low volume, heavy work to build strength and explosive, performance-based work to boost your power, athleticism, and muscle fiber recruitment. To cap off your workouts, you'll hit higher rep, hypertrophy-focused exercises to maximize muscle growth. Remember, this is a program designed to help you become a better generalist: Specializing in any one area requires an approach specific to your goal. Increase time under tension, create an enourmous pump, and make gains… if you can take the pain.
A new study tells us that eggs will kill you after all. Should you listen to it?
Here's some perspective. Get back to bodybuilding's roots and build muscle using old-school strongmen techniques. It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads.
Check out their answers. Three common things you probably do in the gym that will wreck your elbows, plus a few smart tricks that'll fix you right up. Take a look. Got lower back pain? It could be caused by this common problem. Here's how to fix it. Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts.
There are better masters to serve. Here they are. This is a yoga pose.
The Hybrid Athlete (eBook)
Don't worry, it's a yoga pose that improves your lifting and relieves pain. Check it out. And it delivers, every time. What's the deal with them? Do they work like steroids? What are the side effects?
Answers here. You need more than a 1: Here's why, plus some smart strategies to keep you balanced. Hammer your legs with this exercise variation that's safer and tougher than the original.
Most of the cardio work done in the gym is stupid. Here are three methods that actually burn calories and build work capacity. Here are two ways to do it. No, eating this crappy Frankenfood isn't good for you, despite what some internet influencers are suggesting.
What's the optimal amount of body fat to carry around when you're trying to build muscle? How lean can you stay and still be able to pack on muscle? The answers here.Here's what they are and how to use them for size. No, eating this crappy Frankenfood isn't good for you, despite what some internet influencers are suggesting. Always think of opportunity cost - max effort training, be it sprints or heavy squats, is difficult to program in and requires a lot of recovery time. As we all know, the heavier we lift, the less volume we can do.
Unless you want a gnarly rope burn up the center of your stomach and chest Bottoms — Stay simple.