Our Hybrid programs are designed to push our athletes both physically and mentally with a challenging and well-balanced combination of weighted movements and hi-output cardiovascular work capacity sessions. These programs are demanding and require a high level of effort, but they are fun and challenging training blocks that will develop a high level of overall fitness.
This Hybrid program is 4 weeks in duration with 3 workouts each week, each lasting approximately 60 min or less. The program involves a weekly mix of barbell, dumbbell, kettlebell, and bodyweight movements along with metabolically demanding work capacity pieces. At Iron Village we traditionally program these cycles in between our 4-6 week strength blocks, so they can be used as a compliment to those strength cycles. The barbell lifts should be done based on a ‘difficult but doable’ (“DBD”) weight, not a % based weight as we traditionally use in our strength programs.
The key attributes developed during Hybrid 1.0 are:
-High-output anaerobic work-capacity