Hybrid Training: Maximising Fitness Gains through a Hybrid Training Plan
Introduction
In today's fitness landscape, there are various training methods available, each with its own advantages and limitations. Hybrid training has emerged as a popular approach as it integrates both strength and resistance training with cardiovascular or endurance training.
Also known as concurrent training, hybrid training provides a comprehensive and balanced approach to fitness and could be the optimal training solution if you are looking to improve within both disciplines.
In this article, we will delve into the science behind hybrid training and explore its benefits, key components, and how to design an effective hybrid training plan for maximum results.
What is Hybrid Training?
Hybrid or concurrent training refers to a training methodology or program that consists of both resistance training and the training of energy systems within a training session, week or phase. The goal of which is to improve multiple fitness components simultaneously.
A holistic approach to training and fitness, the hybrid training approach eliminates the traditional dichotomy between strength training and endurance training, leveraging the synergy between these seemingly opposing domains for amplified fitness gains.
Benefits of Hybrid Training
Grounded in pretty robust research, hybrid training offers an array of benefits that provides a great alternative and advantages to conventional training methods. Scientific studies have shown that concurrent training can lead to simultaneous improvements in muscle strength, and cardiovascular endurance (Hickson et al., 1980).
Understanding the Science behind Hybrid Training
To fully grasp the effectiveness of hybrid training, it's important to delve into the principles of training adaptation. Concurrent training involves manipulating various training variables, such as intensity, volume, and exercise selection, to optimise adaptive responses.
Research suggests that incorporating both strength and cardiovascular training within a training program can elicit positive adaptations in both systems, contrary to the earlier belief that the two types of exercise could interfere with each other's benefits.
While initial studies suggested interference between strength and cardiovascular adaptations, emerging research has shown that with careful programming, these adaptations can coexist and even complement each other (Wilson et al., 2012).
Exploring the Principles of Training Adaptation
The principle of specificity states that the body adapts specifically to the type of stress imposed on it. Hybrid training capitalises on this principle, stimulating both strength and cardiovascular adaptations concurrently. This is facilitated by carefully modulating training variables such as exercise type, intensity, volume, and recovery periods (Robineau et al., 2016).
Key Components of Hybrid Training
Strength Training
Strength training is a crucial aspect of hybrid training. It typically involves resistance training, promoting gains in muscular strength, power, and endurance. Strength training offers numerous benefits, including increased muscle mass, improved bone density, enhanced metabolic rate, and better functional performance. It also plays a pivotal role in injury prevention and rehabilitation.
Crucial to any hybrid programme is the ability to stay injury free. Strength training provides the robustness in tissues and the tolerance to higher impact exercises that the endurance side of hybrid training might require i.e running.
Cardiovascular Training
Cardiovascular training typically refers to running or cycling within an endurance setting; think marathon. It's the second ingredient to hybrid training. The combination of the two can lead to enhancements in aerobic capacity, endurance and heart health.
The better we can train this system the greater our oxygen delivery to working muscles will be as well as the ability to recover between sessions even between sets. The two really compliment each other when programmed effectively to mitigate the interference effect.
Balancing Frequency and Duration
To optimise cardiovascular training, it's important to find a balance between frequency and duration. A combination of longer-duration moderate-intensity sessions and shorter-duration high-intensity sessions can provide a well-rounded training stimulus.
Designing an Effective Hybrid Training Plan
Assessing Your Current Fitness Level
Before embarking on a hybrid training plan, it's crucial to assess your current fitness level. This evaluation helps determine your baseline and provides valuable information for setting appropriate goals and tracking progress.
Setting Clear Goals and Objectives
Once you have assessed your current fitness level you can then begin to set clearer and more realistic goals and objectives. Hybrid training is varied and can be evergreen; you should set goals that are achievable and realistic to begin with. Build confidence as you hit milestones and then your goals can get broader and broader. Start small, for example, you can set your initial goals to be training for a 1-3 rm deadlift whilst also training for a 5km race.
Creating a Training Schedule
When planning any hybrid training programme, planning is crucial. The most important thing to consider is limiting fatigue for yourself or the athlete. The naturally high volume of training needs to be strategically planned so that fatigue from one session does not interfere with the next, unless that is the intention.
Some key considerations are:
- Keep around 6-8 hours between strength and endurance sessions.
- Aim to keep strength and endurance sessions on separate days.
- Fuel appropriately for each of the sessions.
- Long endurance sessions should be kept isolated.
The most important things to consider are fueling yourself appropriately for the volume of training, and timing your sessions so that strength and endurance don't interfere with each other.
Marchon Training’s Train and Gain programmes take all of the guesswork out of structuring your own workouts, taking all of the above considerations into account within the training week
Sample Hybrid Training Week
- Monday - AM Lower Body, PM Easy Run
- Tuesday - Upper Body
- Wednesday - Moderate Running Intervals
- Thursday - Rest
- Friday - Full Body
- Saturday - Long Run
- Sunday - Rest
Conclusion
Hybrid training can be beneficial for anyone whether that be to compete as a hybrid athlete or for general health and longevity there. It doesn't always have to be the crazy things you might see online. Set your own goals however big or small, find a coach and get hybrid.
Having a Hybrid training plan offers a wide range of benefits, including improved overall fitness, enhanced strength and muscular endurance and increased cardiovascular fitness.
If you're ready to embark on a hybrid training journey, our Train and Gain Programs offer the perfect first steps. Expert coaching, a supportive community and a best in class training app.
Frequently Asked Questions (FAQs)
What are the benefits of hybrid training compared to traditional training methods?
Hybrid training offers the advantage of targeting multiple fitness components simultaneously, leading to comprehensive fitness improvements. It enhances strength, cardiovascular fitness, flexibility, and mobility, promoting overall athleticism and performance gains.
What is the best hybrid training programme for me?
Marchon Training offers a number of concurrent training programmes. Our Gain and Train programmes are currently the best options for a hybrid training programme with their overarching goals to improve strength, increase muscle mass and increase aerobic capacity.
Can anyone engage in hybrid training, regardless of fitness level?
The beauty of hybrid training lies in its adaptability. Whether you're a novice or a seasoned athlete, the hybrid blueprint can be customised to your current fitness level. Just make sure you are realistic with your goals and your time horizon.
What are some common mistakes to avoid when doing hybrid training?
Overtraining is the biggest mistake you can make in hybrid training. Make sure you are getting adequate recovery and fueling appropriately between sessions. It’s a process that needs respecting and requires a progressive approach to training. Try to keep 6-8 hours between your strength and endurance sessions for optimal results.
How long does it take to see results from a hybrid training programme?
The Marchon Training team have seen incredible results on the Train and Gain programme from just one training phase.
ABOUT THE AUTHOR
Charlie ‘Chad’ Marchon
Co-Founder & Head of Online Training
- Hickson, R. C., Dvorak, B. A., & Gorostiaga, E. M. (1980). Concurrent aerobic and strength training: scientific basics and practical applications. Sports Medicine, 2(5), 389-405.
- Wilson, J. M., Marin, P. J., Rhea, M. R., Wilson, S. M., Loenneke, J. P., & Anderson, J. C. (2012). Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293-2307.
- Robineau, J., Babault, N., Piscione, J., Lacome, M. & Bigard, A. X. 2016. Specific training effects of concurrent aerobic and strength exercises depend on recovery duration. Journal of strength and conditioning research 30 (3), 672-683
