Great video Jamie! Stumbled across this one as I was searching for some tips on building hybrid training for a seasoned beginner. Turns out it's very similar to the one I've developed by myself, but wasn't sure if I got it right. So glad I did! Thanks once again for providing some useful material and not hiding it behind a paywall. Cheers and good luck on your hybrid journey!
Thanks for the insights. I'm playing around with my own training right now. Very cognizant of active recovery as I up the mileage, especially on the bike. Garmin is not 100%, but I feel it is a good directional guage, with that, I've found after a long morning session endurance and then some resistance work in the pm, if I walk for about 40mins to 1hr, directly after the gym, my recovery time goes right down and training readiness up. Setting me up for he next day. I think this helps psychologically, too. Cheers.
Super interesting regarding the importance of walking. I normally walk (to grab coffee and chat to my partner) for 45mins to an hour after my morning run, and it does anecdotally help with recovery. I do think the bike work might be the very best way to train without crushing the body long term - I'll be incorporating that into my training routine next year. Most importantly as you say, active recovery is ideal for mental balance, moving the body without any real goal helps level out the performance/time focused training sessions throughout the week. Thanks for the comment and watching
If you’ve started running then you’re ahead of 90% of people on the planet. How long you been running for? But yeah the start is really tough - it took me a good year to go from 1km to 3km to 5km and 7km. I spent years running and topped out at 16km max distance. It wasn’t until I took my time, slowed down to begin, and allowed my body to adapt to running 4/5 times per week. Get some quality running shoes. Compression and support - and just try and run short slow runs (a few kms a number of times per week)
@jamie.hybrid in the pandemic i use to run about 10km in the treadmill, now about five but i am having a little bit of bone pain in the tibia, so i am trying to not overstress injured it, anyways thanks jamie, saludos desde argentina as usual and thanks for being so helpful and passionate on helping others.
That sucks - I just had some muscle and bone pain in my tibia from shin splints. I bought some new running shoes and stretched out my calves more than normal. Good luck!
Thankyou brother this was a massive help. Don’t usually leave comments but I’m running a marathon in 14 weeks whilst also trying to put strength and size on . Was running 5-6 days running + upper lower. I’m doing this a a a challenge and to document the journey and raise awareness for a charity (the Samaritans) there is now just under 2 months to go. Any advice?
No worries - how is the marathon training going? I'll be the first to admit I'm not an expert, but I'm a 'larger' guy and have managed to balance running and lifting. My main advice is that: - The lifting work will have to take a % back set as your running volume increases in the next 2 months. - Add more calf raises, leg extensions to better help your muscles deal with the punishment of running. - Hydration (and cramp) will make or break a race. Test out powder, chews, salts during training runs. Love the reason you're running and good luck with the training. Onwards.
Loving this Jamie!! Couple of Question Would you ever throw Crossfit in there? What is the font you use in the overview designs? What camera do you film with?
Appreciate you watching! - I'm looking to add more Hyrox workouts into the split (similar-ish to Crossfit). I'm thinking the more dynamic lifting work can only help with all round fitness - The font is a bespoke/edited version of Pragmatica Extended - I only use my iPhone 12Pro and a GoPro Hero 11 Black (so nothing fancy)
Just found your channel, brilliant video Jamie! Presuming you can do swimming instead of running alongside weight lifting? And does this routine work for someone if you’re not competing?
No problem at all - thanks for watching. That's a great question, and in short, yes swimming works great. In act any 'endurance' or 'aerobic' activity, running, swimming, cycling, or any sport alongside lifting can be considered hybrid training. I'll be following this routine (adding swimming and cycling to my running) with no event or competition lined up for 12-18 months. In fact I'm looking forward to a calm, consistent period of focused training without worrying about event prep. Hope this helps?
Epic work man - please let me know how the training goes. Just gotta stick at it, be patient, and I promise you it will change your life. You got this.
Of course - I'll add it to the list My nutrition depends on goals and events, so it's never just one set plan or calorie amount.But can do a detailed video on nutrition
Hi Jamie, really informative video thanks for sharing. What are the percentages we should be working at each set? Ie front squats 3 sets x10, should this be 70% of our max lifting weight to build up to the x5's or are the x10's warm up sets for the x5's?
Hey Toby - thanks for watching the video. So good question: - If it's the main lift (Squat, Bench, Deadlift, OHP) then anything with 10 reps will be a 'warm up'. Normally 50%-65% of max weight - Then the 'working sets' will be x5 or x3 and this will be more like 80% to 95% of max weight - I'll never 1 rep max at 100% (asking for an injury, especially if your running volume is high) - The goal is for that "As man reps as possible" set (below) to be the measuring stick for progress - EVERYTHING else up to that is Warming Up > Working Set and THEN the final Maximum Effort For example if I was doing a random Front Squat session: Warm Up Sets - 10 Reps x Bodyweight - 10 Reps x 60kg (50% Max) - 8-10 Reps x 70kg (60% Max) Working Sets - 5 Reps x 90kg (80% Max) - 3 Reps x 95kg (85% Max) - As many reps as possible (Normally 3-6) x 100kg (90% Max) - This set is MAXIMUM EFFORT but NOT maximum weight Speed Work/Hypertrophy (Short breaks between sets) - 10 Reps x 60kg x 3 Sets 50% I realise this might feel a little complex, but it's all about making that 'Maximum Effort' set go from 100kg > 105kg >110kg (each week) Any questions fire them across
I am 2 weeks into a hybrid program and I feel great I was getting used to the standard resistance training workout and sprinkled in some endurance training in between RT days. But now thanks to your video I have a solid platform to incorporate two workouts a day to my regimen.
Hey Jamie, thanks for the video! I was wondering, in the gym sessions the superset has pull ups, press up and squats. Is this the warm up? We have to do 5 sets of each exercise?
Thanks for watching - yeah that's correct. The superset is pull ups, press ups, and squats (all bodyweight). I do between 3-5 sets depending on how tired I'm feeling. I've found it's a good way to help recovery and ensure I don't get injured - especially when I've run 10-15km that morning. I have tweaked the warm-up super-set slightly though since this video was made: - Pull-Ups: 10 Reps - Press-Ups: 20 Reps (or double whatever the pull-ups were) - Hanging Leg Raise or Knee Raise: 10 Reps - Bodyweight Squats: 10 Reps At the moment it's only 3 sets of these 4 exercises in the warm up. I admit it's pretty intense and is actually like a mini workout in it's own right - but it seems to be helping me mentally switch onto the main workout too Hope this helps!
Wow thanks for the fast reply! Yeah I agree it seems like a mini workout so for the time I have I might cut the warm up a little, thanks for the advice!
I'm new at this. How do I read the spreadsheet because I see you say 1 session per day, but it is like 8 workouts and is says x5 or x10 more than once, I'm lost😅, can you please 🙏 explain
Hey - let's see what we can do. So as a Beginner it will be one session per day. The RUN is easy (it's just one line in the sheet). The GYM is a bit more complex. But I'll explain: - 1 Session Per Day - Each GYM session focuses on a part of the body = certain exercises - Within each exercise (e.g Squats) it will show the number of REPS = x5 or x10 - You need to work out how much weight you can do for those REPS (e.g 5 Reps x 5) - You fill in the sheet to track the WEIGHT + REPS for each individual exercise This is the very basis of the sheet. You can also see the SECONDARY exercises in each section. TIPS: - Only open 1 section at a time. So ONE day, and therefore ONE workout. - Close all other sections by hitting the '+' or '-' on the side of the sheet Hope this helps!
Thanks for watching. It's a hybrid lifting schedule, so the primary lifts are for strength, and the secondary lifts are for hypertrophy. But it honestly depends on how fatigued you are - but you should aim for 2/3 sets, between 12-20 reps as you say, on a moderate to difficult weight. The goal is to activate and work the supporting muscle groups of the primary lift, whilst building muscle (if you're in caloric surplus)
Hey mate - honestly depends on your energy levels. But secondary lifts are all about hypertrophy - we are trying to get to 12-20 reps (and really to failure) to ensure we're forcing the muscles to work and adapt overtime. It does depend on your the reps you need to build muscle and how hard/intense you make the training sessions. Some days I'll do 8-12 if Im tired. Other days I'll go the full 15-20 reps until I can't lift my arms. It's both a science and an art. Thanks for watching
Hey dude - the Beginner split in this video equates to about 1 hour to 90 mins a day of working out. Only 1 session per day, either run or gym. I've used these schedules working full time in London, running businesses, travelling - it's possible to do 1 intense session per day (hour max if needed) and you're good to go
This guy is so obsess about his video algorithm. Hope this comment will make your video go viral Mr 10yrs. I just hate people here in RU-vid claiming whatever they want without any evidence. Judging by your physique if you are really training like a hybrid athlete for 10yrs then maybe it's not working for you. 😂
I appreciate your feedback on the video and my physique. Always keen for internet strangers with lions as profile pictures projecting their insecurities. Have a good one.
Your comment just boosts this video in the RU-vid algorithm - so I appreciate that my friend. Now I also love a negative comment, because it is always just a projection of the individual making the comment. So if your comment comes from a place of struggle, I apologise for your hardship - there is always light at the end of the tunnel. If your comment comes from a place ignorance then listen up. I'll educate you nonetheless. Training is not linear. Effort is not linear. Life is not linear. As humans we go through phases of stratospheric training growth, and just as many times of struggle, injury, and retrograde progress. It might amaze you that people can actually do something for 10 years straight and make slow and steady progress - clearly the only thing you've stuck with for 10 years is your self-loathing. It might also amaze you that life is difficult. There are millions of people where the training journey is hard to start and even harder to maintain. My journey began 10 years ago. Of those 10 years, 6 years have been positive growth, 2 years neutral, and 2 years negative. It started with a deep need to shed the darkness of depression - and I'm now on a journey to share what I learned in that darkeness with others. So before you comment next time. Pause for 1 second. Take a breath. And try to peel back the layer of distaste you have for yourself. Then re-consider. This is the perfect start to my Tuesday morning. A reminder that I'm exactly where I need to be. Peace.
For a 4 word comment you made a novel type of reply? That says a lot about you pal. Hahahaha! What a loser. Obviously I’m criticizing your 10yrs claim of being a hybrid athlete. It is a new type of lifestyle maybe came in to RU-vid 6yrs ago at max. And here you are claiming to be the all knowing mr 10yrs 😂😂😂
It says I'll have an open convo with anyone - regardless of the negativity. People have been combining running and lifting in a 'hybrid' style long before RU-vid existed. What's wrong with me doing the same for the last 10 years? Lifting weights and running has been a prerequisite of sport for 30+ years - but of course because RU-vid said that style of training is 6 years old, then of course we should abide by that. I really do appreciate these kind of comments. It shows that a) everyone has their own training style/routines/opinions which is vital, and b) I'm a small channel, talking about personal experiences, so this all helps more people find my videos. Good luck.
Hybrid training is already there for a long time. It’s being a hybrid athlete that you don’t understand. Hybrid athlete is being able to do marathons while looking like a bodybuilder. And you’re not one of it.
Ah I didn't realise you were the gatekeeper for what determines a 'hybrid athlete'. Wonderful. Well I run very average marathons and I'm a very average bodybuilder. So do with that what you like. Thanks again.
I look forward to the 2025 ironman content! Let me know if you want a training partner, hopefully you can make me a better runner and I can help you in the pool! 🤙
@jamie.hybrid training is going well man, just started an Olympic distance program that will taper to the straddie salute (training program is for a longer distance so hopefully I'll do the salute comfortably) already doing a 27 min olympic distance swim 1500m so hopefully cut some more time off that and work on my running which is my worst discipline. Feeling really good place to start this program just need some more leg strength for riding hills is probably the thing I'm more worried about at this point.
That’s so good to hear. Smart move doing a bigger training program than the Straddie event. How you finding the balance of swimming, cycling and running on your recovery?
@jamie.hybrid no problems with legal soreness tbh, see how it goes as my volume upticks. I've dropped leg session out of my workout routine at this point, I just want to get to the events uninjured. But on days I swim I still do a light upperbody/back weights session. I'm at bribie all next week which is 3 weeks out from my goldcoast race, keen to put in some big training days 🤙
