hybrid training quickstart guide

Prior to this year I was a weightlifter only. I squatted, deadlifted, and (sometimes) benched my way into more muscle mass through lean bulks and toned during cutting phases. And yet... I had absolutely no endurance.

Now, I would still say weightlifting is my favorite way to exercise. But at the beginning of this year, my New Year's resolution was to lower my resting heart rate by doing more cardio - not necessarily everyday treadmill work, but through a combination of running, machine use, and walking more often. At the time my resting heart rate was undoubtedly too high despite my frequent strength training, and I knew that to help my older self prevent health issues I had to improve my cardiovascular health.

For this reason and many more, I started doing hybrid training. Hybrid training is a type of training that incorporates both frequent strength and aerobic training. This type of training can look different for everyone, but the idea is that hybrid training can be greatly beneficial for your overall health and many people do this style of training without even realizing it.

If you're new to fitness and this style of training sounds interesting to you, know that aerobic fitness can include forms of movement other than running. In fact, I highly recommend you start with walking. There's often a stigma that walking isn't a "real" workout, but trust me when I say this is wrong, especially when you are just starting out.

On the opposite end of the spectrum, you also don't need to be in the gym lifting heavy for 2+ hours to incorporate this style of training. Two days in the gym, one for lower body and one for upper body, and two days of aerobic exercise of your choosing are completely fine.

A few other things to consider; in the weightlifting world, we emphasize the importance of eating enough protein to help with recovery. But don't neglect or ignore carbs as an important food source. They are your primary energy source for your body and will help you stay energized while training in this way.

Another note is that if you are coming from one end of the spectrum or another (aka, weightlifting or running only), do not be surprised if you feel extremely sore or fatigued when beginning this style of training, even if you already feel you're in "good shape." Your body needs time to adapt to this training style, and this may challenge or even frustrate you mentally as you will likely have to overcome these barriers. If this applies to you, my advice is to prioritize your sleep schedule and cool-downs after workouts as much as possible - sometimes, proper recovery is more important than the workout itself.

Lastly, try to stick to a specific program or schedule. As I am writing this, the Nation does not have one for hybrid training (yet) but another great source is Natacha Oceane, an athlete and fitness influencer who tries all sorts of training styles. She has a hybrid program available for purchase and free resources available on her YouTube channel.

Those are my recommendations for those of you looking to start hybrid training. As always, message or email me if you need a friend to bounce ideas off of, or ask me questions as necessary!