WHAT IS HYBRID TRAINING?

Hybrid training combines elements of various training modalities, such as strength training, cardiovascular exercise, and flexibility work, into one cohesive program. Its primary focus is to create a balanced program that enhances overall fitness while addressing multiple aspects of physical health.  

CARDIOVASCULAR TRAINING  

 Cardiovascular training refers to any exercise that raises your heart rate and improves the efficiency of your cardiovascular system—your heart, lungs, and blood vessels. There are different types of cardiovascular training, such as low-intensity steady state (LISS), high-intensity interval training (HIIT), circuit training and endurance training, such as running and swimming. Benefits include heart health, weight management, increased stamina, improved mood and sleep quality.  

STRENGTH TRAINING 

Strength training includes weightlifting, resistance exercises and bodyweight workouts to build muscle mass, strength and endurance. This exercise is essential for overall fitness, helping build muscle, increase metabolism, improve bone density, and enhance functional movement. 

HYBRID TRAINING 

Hybrid training enhances muscular strength, endurance, and cardiovascular health by integrating strength and cardio workouts.   

Combining strength and cardio training can lead to higher calorie exertion during and after workouts, promoting fat loss while preserving or building muscle mass. Strength training increases muscle mass, which in turn boosts resting metabolic rate. Coupled with cardio, this can lead to more effective weight management. 

Hybrid training can be a more efficient use of time as it often involves compound movements that target multiple muscle groups simultaneously, leading to more efficient workouts that can produce significant results in less time. Hybrid training usually incorporates functional movements that mimic real-life activities, improving overall athletic performance and making daily tasks easier. The blend of different training styles enhances strength, agility, coordination, and endurance, making it ideal for athletes or anyone looking to improve their physical performance. 

By alternating between high-intensity cardio, heavy lifting, and lower-intensity flexibility work, hybrid training allows different energy systems and muscle groups to recover, reducing the risk of overtraining. Including mobility and flexibility exercises also helps maintain joint health and muscle balance, reducing the likelihood of injuries. 

 The varied nature of hybrid training keeps workouts interesting, reducing the risk of boredom and increasing adherence to the program. Engaging in a mix of training styles can be mentally refreshing, providing both the stress-relieving benefits of cardio and the empowering effects of strength training. 

Hybrid training splits can be easily tailored to individual goals, preferences, and fitness levels, making them accessible for beginners and challenging for advanced athletes. As you progress, you can adjust the workouts’ intensity, duration, and complexity, ensuring continuous improvement and preventing plateaus. 

HOW TO MANAGE YOUR TRAINING WHILST BALANCING TIME CONSTRAINTS 

When managing your training split while balancing time constraints, you must first decide whether you primarily want to focus on strength, endurance, or a balanced approach. Having a focus will help you structure how much time you allocate to each element.

Main focus:

• Strength: include an extra day for strength sessions. To maximise efficiency during your strength sessions, utilise shorter sessions (30-60 min) with higher intensity, focusing on compound movements, depending on your time restraints.  
• Endurance: include an extra day dedicated to endurance sessions. These could consist of high-intensity interval training for 20-30 minutes or longer steady-state cardio for 45-90 minutes, depending on your goals and time.   

It is essential to utilise these time-efficient workouts to help overcome time constraints. If you struggle to get to the gym many times a week, you could also combine strength and endurance sessions, starting with a shorter strength session and followed immediately by an endurance session. Combining home and gym workouts can also help you maximise time efficiency. 

It is essential to be prepared to adjust the training schedule, based on time constraints (e.g. work schedules and personal commitments). Top tips to consider: 

• Flexibility is critical to maintaining progress.  
• It is crucial to adjust the intensity of your sessions based on fatigue.  
• On days you struggle, lower the intensity or focus on one discipline.  

An example of 2 balanced programs:  

*It is essential to ensure that rest days or active recovery and techniques such as foam rolling are built into your program to prevent burnout. Other forms of active recovery are yoga or light cardio on rest days, which keep the body moving without adding stress. You must prioritise sleep to aid recovery and include stretching routines to maintain flexibility and joint mobility. 

FUELLING STRATEGIES 

Fuelling a hybrid training split requires a well-balanced diet supporting strength training and endurance work. Optimising recovery is just as important as your training. You need to ensure that you are fuelling correctly before and after workouts. Nutrient timing is crucial for hybrid training, optimising performance, recovery, and muscle growth.  

PRE WORKOUT NUTRITION:

Strength:  

• Smoothie consisting of some fruit and 100% Whey Protein.  
• Oatmeal with banana and protein around 1-2 hours before training. 
• Including protein to support muscle repair and carbs to provide energy.  

Endurance: 

• Consuming a small, carb-focused snack such as an  energy gel or a banana 30-60 minutes before training for quick energy to fuel your workout.  
• Hydration – aim to drink 500-600ml of water 2-3 hours before training.  

 
DURING WORKOUT NUTRITION: 

Strength:  

• Prioritise protein to aid muscle repair alongside carbs to replenish energy stores, e.g. a protein shake and a banana.  
• Ensuring sufficient water for intense strength sessions that last over 90 minutes. 
• I recommend a sports drink or energy gels for those more extensive sessions to maintain glycogen levels. 
• BCAA can be helpful during long or fasted workouts to prevent muscle breakdown.  

Endurance: 

• It’s essential to replenish glycogen stores with a carb-focused snack, such as sports drinks, energy gels, or chews.  
• Sip water regularly during your workout and include electrolytes for hydration for longer sessions. 

 
POST WORKOUT NUTRITION: 

Strength and endurance: 

• 100% Whey Protein is convenient for after a workout or when daily intake is hard to meet. 
• Creatine can support strength and power, which is beneficial for strength-focused days. 
• Aim to consume a meal or snack within 30-60 minutes, such as a protein shake, a Smart bar with some fruit, or yoghurt with berries and granola. If the session is intense or prolonged, rehydrate with water and possibly a sports drink. 

Aligning your nutrition with your training split will maximise performance, recovery, and overall results. Adjust portions and timing based on your needs, preferences, and workout intensity. 

Overall, a hybrid training split is an effective way to develop a well-rounded fitness routine. It enhances multiple physical attributes while keeping workouts engaging and efficient.