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No excuses. There’s always time to get work in. #hybridathlete #fitnessmotivation #runandlift
No excuses. There’s always time to get work in. #hybridathlete #fitnessmotivation #runandlift
Want to run and lift this Summer? Here are 3 Hybrid Splits for you to choose from ↓ With hybrid training, I’ve: - Benched 160kg, Squatted 220 & done a 60kg weighted pull-up. - Run a 100km ultramarathon, sub-19 5k & done a 23 hour continuous HYROX workout. Here are 3 weekly split options (5 sessions, 7 sessions & 9 sessions) to help you break up your week of training 👊 📍Save this post to come back to and comment “SPLIT” to get a full week of sessions to try 🤙 ✅ 5 session hybrid split Day 1: Full-Body Strength (Squat-focus) Day 2: Intervals/Threshold Run Day 3: Full-Body Strength (Bench-Focus) Day 4: Rest / Mobility Day 5: Full-Body Strength (Deadlift-Focus) Day 6: Long Run Day 7: Rest ✅ 7 session hybrid split Day 1: Full-Body Strength (Squat-focus) Day 2: Intervals/Threshold Run + Upper Strength Session Day 3: Recovery/Easy run Day 4: Lower Strength Session (Deadlift-Focus) Day 5: Full-Body Strength (Bench-Focus) Day 6: Long Run Day 7: Rest ✅ 9 session hybrid split Day 1: Full-Body Strength (Squat-focus) + Easy/Recovery Run Day 2: Intervals/Threshold Run + Upper Strength Session Day 3: Lower Strength Session (Deadlift-Focus) Day 4: Recovery/Easy run Day 5: Full-Body Strength (Bench-Focus) Day 6: Long Run + Upper Strength Session Day 7: Rest Remember, comment “SPLIT” for the full week of hybrid sessions 👊 Follow for more. #hybridtraining #fitness #hybridathlete #runandlift
Want to run and lift this Summer? Here are 3 Hybrid Splits for you to choose from ↓ With hybrid training, I’ve: - Benched 160kg, Squatted 220 & done a 60kg weighted pull-up. - Run a 100km ultramarathon, sub-19 5k & done a 23 hour continuous HYROX workout. Here are 3 weekly split options (5 sessions, 7 sessions & 9 sessions) to help you break up your week of training 👊 📍Save this post to come back to and comment “SPLIT” to get a full week of sessions to try 🤙 ✅ 5 session hybrid split Day 1: Full-Body Strength (Squat-focus) Day 2: Intervals/Threshold Run Day 3: Full-Body Strength (Bench-Focus) Day 4: Rest / Mobility Day 5: Full-Body Strength (Deadlift-Focus) Day 6: Long Run Day 7: Rest ✅ 7 session hybrid split Day 1: Full-Body Strength (Squat-focus) Day 2: Intervals/Threshold Run + Upper Strength Session Day 3: Recovery/Easy run Day 4: Lower Strength Session (Deadlift-Focus) Day 5: Full-Body Strength (Bench-Focus) Day 6: Long Run Day 7: Rest ✅ 9 session hybrid split Day 1: Full-Body Strength (Squat-focus) + Easy/Recovery Run Day 2: Intervals/Threshold Run + Upper Strength Session Day 3: Lower Strength Session (Deadlift-Focus) Day 4: Recovery/Easy run Day 5: Full-Body Strength (Bench-Focus) Day 6: Long Run + Upper Strength Session Day 7: Rest Remember, comment “SPLIT” for the full week of hybrid sessions 👊 Follow for more. #hybridtraining #fitness #hybridathlete #runandlift
Becoming an hybrid athlete #runandlift #runwithme #gym
Becoming an hybrid athlete #runandlift #runwithme #gym
Here’s a weekly split I like for building strength and endurance without running yourself into the ground 👇 Day 1: Lower-Body Strength Squats, box squats, lunges, and hinge work. Build strong glutes, hamstrings, and quads to improve force production and support your running. Day 2: Easy Run Keep it comfortable and conversational. The goal is to build your aerobic base, accumulate volume, and recover—not turn every run into a race. Day 3: Upper-Body Strength A combination of pushing and pulling: bench press, rows, pull-ups, overhead presses, and bodyweight movements. Day 4: Interval Run Short, controlled efforts to improve speed, running economy, and VO₂ max. My go-to: 8 x 800m with 1 minute of recovery. Day 5: Full-Body Power Keep the volume controlled and focus on moving explosively. Sprints, box jumps, med-ball slams, and athletic movements to develop speed, coordination, and power. Day 6: Long Run The endurance builder. Steady effort, controlled breathing, and plenty of time on your feet. During peak weeks: 8–15 miles. Day 7: Active Recovery Walking, mobility, stretching, and getting your steps in. I personally feel better with light movement than doing absolutely nothing. I’m also a huge fan of two-a-days. Run in the morning and lift later in the afternoon. This allows you to give both sessions the attention they deserve without trying to squeeze everything into one workout. You don’t have to choose between being strong or having endurance. You just need a structure that allows you to build both. #runandlift #hybridtraining #strengthandendurance #hybridathlete #running
Here’s a weekly split I like for building strength and endurance without running yourself into the ground 👇 Day 1: Lower-Body Strength Squats, box squats, lunges, and hinge work. Build strong glutes, hamstrings, and quads to improve force production and support your running. Day 2: Easy Run Keep it comfortable and conversational. The goal is to build your aerobic base, accumulate volume, and recover—not turn every run into a race. Day 3: Upper-Body Strength A combination of pushing and pulling: bench press, rows, pull-ups, overhead presses, and bodyweight movements. Day 4: Interval Run Short, controlled efforts to improve speed, running economy, and VO₂ max. My go-to: 8 x 800m with 1 minute of recovery. Day 5: Full-Body Power Keep the volume controlled and focus on moving explosively. Sprints, box jumps, med-ball slams, and athletic movements to develop speed, coordination, and power. Day 6: Long Run The endurance builder. Steady effort, controlled breathing, and plenty of time on your feet. During peak weeks: 8–15 miles. Day 7: Active Recovery Walking, mobility, stretching, and getting your steps in. I personally feel better with light movement than doing absolutely nothing. I’m also a huge fan of two-a-days. Run in the morning and lift later in the afternoon. This allows you to give both sessions the attention they deserve without trying to squeeze everything into one workout. You don’t have to choose between being strong or having endurance. You just need a structure that allows you to build both. #runandlift #hybridtraining #strengthandendurance #hybridathlete #running
Here’s 8 running hacks while I run 8 miles for this week’s mid run. 2 months away from @mamba100ultra #running #marathontraining #runandlift #hybridtraining #hybridathlete
Here’s 8 running hacks while I run 8 miles for this week’s mid run. 2 months away from @mamba100ultra #running #marathontraining #runandlift #hybridtraining #hybridathlete
If your goal is to become a better runner, your leg training should make you a better runner. That doesn’t mean hypertrophy is bad. Building muscle absolutely has its place. But if every leg day leaves you too sore to run, or your entire program is built around chasing a pump, you’re probably leaving performance on the table. Instead, train for the qualities that actually transfer to running: 🏋️ Max Strength: Heavy compound lifts (~ >80% of 1RMs and 1-5 rep range) improve your ability to produce force with every stride. 🔥 Strength Endurance: Similar to hypertrophy, but not the same. The goal isn’t just bigger muscles—it’s improving your fatigue resistance so you can tolerate more training volume, maintain good mechanics deeper into a run, and recover better from hard sessions. 🦵 Unilateral Strength: Split squats, lunges, step-ups, and single-leg RDLs. Running is one leg at a time, so your training should reflect that. ⬇️ Full Range of Motion: Own the entire movement. Strength through a full range improves mobility, control, and resilience. ⚡ Power & Plyometrics: Running is a series of controlled jumps. Plyometrics improve your ability to absorb and produce force quickly, which can improve running economy. ⏸️ Isometrics: Don’t overlook them. Isometric holds are an excellent way to build tendon and ligament capacity, improve force transmission, and increase tissue resilience—especially for structures like the Achilles tendon and patellar tendon that take a beating with running. The best hybrid athletes don’t just train for bigger legs. They train for stronger muscles, more resilient connective tissue, greater fatigue resistance, and better performance. Your strength training shouldn’t compete with your running. It should make you a better runner. 👇 Which of these do you think your current lifting program is missing? #beginnerrunner #strengthforrunners #strengthtrainingforrunners #hybridtraining #runandlift
If your goal is to become a better runner, your leg training should make you a better runner. That doesn’t mean hypertrophy is bad. Building muscle absolutely has its place. But if every leg day leaves you too sore to run, or your entire program is built around chasing a pump, you’re probably leaving performance on the table. Instead, train for the qualities that actually transfer to running: 🏋️ Max Strength: Heavy compound lifts (~ >80% of 1RMs and 1-5 rep range) improve your ability to produce force with every stride. 🔥 Strength Endurance: Similar to hypertrophy, but not the same. The goal isn’t just bigger muscles—it’s improving your fatigue resistance so you can tolerate more training volume, maintain good mechanics deeper into a run, and recover better from hard sessions. 🦵 Unilateral Strength: Split squats, lunges, step-ups, and single-leg RDLs. Running is one leg at a time, so your training should reflect that. ⬇️ Full Range of Motion: Own the entire movement. Strength through a full range improves mobility, control, and resilience. ⚡ Power & Plyometrics: Running is a series of controlled jumps. Plyometrics improve your ability to absorb and produce force quickly, which can improve running economy. ⏸️ Isometrics: Don’t overlook them. Isometric holds are an excellent way to build tendon and ligament capacity, improve force transmission, and increase tissue resilience—especially for structures like the Achilles tendon and patellar tendon that take a beating with running. The best hybrid athletes don’t just train for bigger legs. They train for stronger muscles, more resilient connective tissue, greater fatigue resistance, and better performance. Your strength training shouldn’t compete with your running. It should make you a better runner. 👇 Which of these do you think your current lifting program is missing? #beginnerrunner #strengthforrunners #strengthtrainingforrunners #hybridtraining #runandlift
Stop making excuses just because it hasn’t happened overnight😐 #running #lifting #hybridathlete #muscleloss #runandlift
Stop making excuses just because it hasn’t happened overnight😐 #running #lifting #hybridathlete #muscleloss #runandlift
Videos from the same day. But let me be honest- I actually HAVE lost a lot of muscle… but it’s been intentional. I intentionally shed 10+ lb of muscle to become more suited for ultra running. Turns out massive lats and boulder shoulders aren’t actually beneficial for long distance runs lol. My legs have also shrunk a good bit. BUT- I still (in my opinion) look great. And I feel great. My arms are bigger than most. I’m lean. I’m vascular. People tell me I’m bigger in person all the time. This is after losing 10-15lb of muscle from my bodybuilding days. So I’ll take it. There’s definitely a right and wrong way to go about this- and myself and @itsriomata have a system called the TUA method where we help guys get into incredible athletic shape WHILE still being extremely built and aesthetic. It’s hard to come by. Most great runners do NOT look good. And most bodybuilders get winded going up stairs lol. We found the perfect balance, all science backed, and we got loads of athletes putting the methods into practice today. Including ourselves. No wonder we both have abs, veined up arms, AND can run fast and far 😎 If you’re a hybrid athlete, or an athletic bodybuilder, or whatever similar title you go by - show some love in the comments and keep going 🤝⚡️ BE UNCOMMON⚡️ . . #run #runandlift #hybridathletics
Videos from the same day. But let me be honest- I actually HAVE lost a lot of muscle… but it’s been intentional. I intentionally shed 10+ lb of muscle to become more suited for ultra running. Turns out massive lats and boulder shoulders aren’t actually beneficial for long distance runs lol. My legs have also shrunk a good bit. BUT- I still (in my opinion) look great. And I feel great. My arms are bigger than most. I’m lean. I’m vascular. People tell me I’m bigger in person all the time. This is after losing 10-15lb of muscle from my bodybuilding days. So I’ll take it. There’s definitely a right and wrong way to go about this- and myself and @itsriomata have a system called the TUA method where we help guys get into incredible athletic shape WHILE still being extremely built and aesthetic. It’s hard to come by. Most great runners do NOT look good. And most bodybuilders get winded going up stairs lol. We found the perfect balance, all science backed, and we got loads of athletes putting the methods into practice today. Including ourselves. No wonder we both have abs, veined up arms, AND can run fast and far 😎 If you’re a hybrid athlete, or an athletic bodybuilder, or whatever similar title you go by - show some love in the comments and keep going 🤝⚡️ BE UNCOMMON⚡️ . . #run #runandlift #hybridathletics
Back from a weekend visiting family and right back into it Full body lift + 3 mile run before the kids are awake. Let’s have a day 🤘🏼 #wlw #lgbt #momlife #masc #runandlift
Back from a weekend visiting family and right back into it Full body lift + 3 mile run before the kids are awake. Let’s have a day 🤘🏼 #wlw #lgbt #momlife #masc #runandlift
Save this. Run far AND lift heavy, nobody told you that you could do both. 📌 #hybridathlete #runandlift #menover30 #marathontraining #fitover35
Save this. Run far AND lift heavy, nobody told you that you could do both. 📌 #hybridathlete #runandlift #menover30 #marathontraining #fitover35
🔥 HYROX mode ON! Hoje foi dia de colocar corrida + força à prova. 🏃🏽💪🏽 300m, 400m, 500m… aumentando a intensidade e buscando evolução a cada bloco! Treino duro, mente forte e preparação constante. HYROX é sobre não parar! 🔥 @bigboxcrossfit @phmonstarmentor @pumabrasil @hyroxbrasil #HYROX #HYROXTraining #HYROXBrasil #Running #Corrida TreinoFuncional StrengthAndConditioning Endurance Performance TreinoDoDia RunAndLift Atleta Foco Disciplina Evolução
🔥 HYROX mode ON! Hoje foi dia de colocar corrida + força à prova. 🏃🏽💪🏽 300m, 400m, 500m… aumentando a intensidade e buscando evolução a cada bloco! Treino duro, mente forte e preparação constante. HYROX é sobre não parar! 🔥 @bigboxcrossfit @phmonstarmentor @pumabrasil @hyroxbrasil #HYROX #HYROXTraining #HYROXBrasil #Running #Corrida TreinoFuncional StrengthAndConditioning Endurance Performance TreinoDoDia RunAndLift Atleta Foco Disciplina Evolução
🚴 Cardio isn’t killing your gains. Your schedule is. The problem was never cardio. It’s doing twenty minutes of it right before you squat, then wondering why the squat felt terrible. Separate them. Different days, or lift first — always. 🗣️ Two or three easy sessions is plenty. Easy enough to hold a conversation. If you can’t talk, that’s not easy cardio, that’s a second workout you didn’t plan for. And if cardio is the reason you’re skipping lifting sessions, the ratio is backwards. 💬 Comment PLAN and I’ll DM you the application. — Steve Ginevan, PhD #CardioAndLifting #HybridAthlete #ConditioningWork #TrainingSplit #RunAndLift
🚴 Cardio isn’t killing your gains. Your schedule is. The problem was never cardio. It’s doing twenty minutes of it right before you squat, then wondering why the squat felt terrible. Separate them. Different days, or lift first — always. 🗣️ Two or three easy sessions is plenty. Easy enough to hold a conversation. If you can’t talk, that’s not easy cardio, that’s a second workout you didn’t plan for. And if cardio is the reason you’re skipping lifting sessions, the ratio is backwards. 💬 Comment PLAN and I’ll DM you the application. — Steve Ginevan, PhD #CardioAndLifting #HybridAthlete #ConditioningWork #TrainingSplit #RunAndLift
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