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Hybrid Performance Training

@hybrdperformance

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Functional Bodybuilding | Hyrox | Endurance
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Slowly and steady you’re able to increase your mileage.

Then there’s a long run that leaves the knees feeling not quite right. That ache or pain starts showing up more and more.

Chances are you’ve push your body past what it’s use to.

Is acclimating to higher mileage part of the process? Yes, but the real work comes from strengthening the muscles necessary to maintain support of the joints under the most stress. by @hybrdperformance

Building a bigger bench press is as hard as you think it is.

What it really comes down to is this,

Do you have training experience and how proficient are you in the movement pattern?

The less experience you have the more reps and practice at the movement you get will start you off.

After a certain point, strength gains become more neurological and require a different protocol for making sure the nervous system is continually adapting.

Training close to failure is great for building muscle, but not always great for building strength.

Sub-max weight not taken to failure is where the strength gains are. Training the nervous system to move more weight, not fail with more weight.

Lots of sets, low reps, high weight.

If you’re ready to make some serious strength gains, leave a comment or send me a DM.
Let’s get to work. by @hybrdperformance

We are one week removed from the Chicago Marathon and I’m sure some of you are still feeling the effects of it.

One of the least talked about aspects of endurance training and racing is how you recover mentally from such a demanding event.

Having an understanding and knowing to expect helps with working through it and getting back to normal training and function again. by @hybrdperformance

Big triceps start here🔥

Your triceps are the key to filling out your arms and this is one of my favorite ways to overload them so that they start to grow.

These are also a pretty nice replacement for dips if you struggle with shoulder issues. by @hybrdperformance

HINGE/UPPER PULL

Trap Bar Deadlift: 5 sets, 4-6 reps

The best deadlift variation for the majority of people and able to bias the movement either anterior or posterior depending on the person.

Pull ups: 5 sets, 6-8 reps

Top movement for back strength and development. Anything involving getting arms overhead is something that I like. The effect that consistently getting your arms overhead and strengthening has on overall ability and quality of life is significant.

Landmine RDL: 3 sets, 8 reps

Staple hinge movement for runners. The goal for this is exclusively moving more weight but managing the multiple components of it (hip hinge, anti-rotation, scapular retraction)

Gorilla Rows: 3 sets, 8 reps

Great one to finish off primary back and posterior chain work. Compared to other single arm row variations, this hits lower into the lat which is a nice change.

Finished off the rest of the workout with some bicep and hamstring curls for a little extra volume. by @hybrdperformance

A heavy bench press looks cool, but messing your shoulder up to do it is definitely not.

The first three things I tell people that almost immediately increase the weight they can press.

1. Widen your grip.
A good rule of thumb is a little bit wider than shoulder width. More specifically, as wide as you can go with your forearms staying perpendicular to the floor when at the bottom of the motion.

2. Press up and back.
The bar path should have a slight curve back to keep the weight over the chest. Compensation usually gets us pressing forward more, so pressing back slightly keeps the weight moving over our chest.

3. Working in a low rep range not to muscular failure.
When trying to move more weight, we will hit a point when our CNS is adjusted to that heavy of a load. To get our nervous system accustomed to heavier loads we need to practice with heavier loads, but that doesn’t mean taking the muscle to failure. CNS fatigue and muscular fatigue can happen as the same time but they are not the same thing.

Ready to get to work?
Link in bio for semi-private, private, and online coaching by @hybrdperformance

Heart rate and zone 2 training is a little bit of a hot topic in the endurance world. I’ve always been a proponent of pushing yourself and finding your limits, which is why I’m not the biggest fan of how zone 2 is preached.

HR during exercise is a pretty good metric for intensity.

If it jumps up fast, reaches a high number, or takes awhile to lower back down, this usually indicates not a great fitness level.

If your heart rate doesn’t elevate much, or it drops back to normal quickly after being high, this usually means your in good cardiovascular shape.

If you also want to get a specific response from your training, targeting and working in a specific heart rate can do this.

This is also where I start to diverge into my thoughts on zone 2 training.

Seeing endurance training as a pyramid is what shifted my perspective. It’s also important to note, this is specifically for people who want to improve to run more competitively or want to get faster.

If you purely want to run for fun and are not concerned with speed or getting a lot fitter, then consistently training in zone 2 is perfect.

Simple put, zone 2 is necessary but at the end of the day it doesn’t make you move faster. Getting faster requires you to run faster, which ultimately means you’re going to be working more in zones 3 or 4.

Personally, this also makes training more fun because who doesn’t like going fast⚡️

I’d love to hear your thoughts on this. Do you agree or disagree?

Other questions on endurance training or running, leave them below🤙🏼

Interested in coaching?
Check the link in bio💯 by @hybrdperformance

Stop pressing into elbow pain.

This is one simple fix that can fix a recurring feeling many people have at some point during their life while training.

Making sure that my elbow and shoulder joints are lined up correctly during a triceps or chest exercise is the same importance as making sure my feet placement is correct for a squat or deadlift.

Often when an exercise doesn’t seem as “important” the little things that get the most out of it get neglected.

Staying focused on each little piece helps you get more out of your training while in this case, making it feel better. by @hybrdperformance

Upper Body Workout with @connoroneillfit

Save it to follow along later this week💪

Want a full week of training? Comment “PROGRAM” and I’ll send you a week of free training on my app. by @hybrdperformance

Big and strong shoulders start with the overhead press. Here are a few keys to make sure you are doing it correctly and getting the most out of it.

The Warmup:
Stretching and opening up the lats and pec minor are going allow smoother range of motion getting into front rack and overhead positions. Internal/external rotation are going to also make the front rack position feel more comfortable.

The Movement:
1. Bottom position should sit in a little bit of a front rack with elbows slightly in front of wrists.

2. Hips tucked forward, engaging core as you press up and back slightly.

3. Full lock out, pushing head through as bar gets overhead.

4. Not letting your back arch excessively on the press or lower. by @hybrdperformance

Hamstring Curl Tip🎯

If you want to get more out of it increase the intensity of this exercise, this one motion changes it all.

Lean/hinge forward slightly, creating more length through the hamstrings in the top of the movement. You are sure to feel a much deeper stretch, similar to and RDL.

Stop leaning back and give this a try your next leg day. by @hybrdperformance

Strong. Conditioned. Capable.

This is what your training should be working to achieve.

If it’s not, you’re in the right place.

Click the link to get started and find what you’re capable of. by @hybrdperformance