2023-09-21 15:00:04
Have you heard of hybrid training and are you increasingly interested in it?
For those who don’t know, hybrid training is a routine, nay, a routine, it’s a lifestyle that combines strength training sessions with cardio workouts.
You can mix any disciplines, but basically, the idea is to be strong like an ox, fast like a hare and enduring like a camel (these beasts are capable of covering 170 km in the middle of the desert).
The main objective is to take advantage of the advantages of both disciplines in order to obtain more comprehensive results.
It is therefore a matter of resorting to:
Strength training exercises typically involving the use of weights or machines to specifically target certain muscles and increase strength (weighted squats, deadlifts, bench presses, pull-ups, etc.); Cardiovascular exercises such as running, dancing, swimming or cycling. They help increase the heart rate to a moderate or high intensity level and improve endurance capabilities.
Read also: Running and bodybuilding, the hybrid method to combine the two without losing muscle.
What are its benefits?
Being in good health, being able to move efficiently in addition to enjoying a strong and lean physique, this is what to aspire to with hybrid training…
The advantages are multiple, including:
An increase in muscle strength; An improvement in cardio-respiratory endurance; Higher calorie burn; A reduction in the risk of injury; Better general health; Greater versatility to adapt to various objectives; A greater variety of exercises to better maintain motivation.
Read more: 3 reasons why you should switch to hybrid training: the new trend that combines strength and endurance.
Common beginner mistakes
Today, what interests us is to explore the pitfalls that await you if you embark on this incredible adventure!
#1: Wanting to train to 100% of their abilities
Wanting to give the best of yourself is entirely honorable and deciding to train to 100% of your abilities may seem like a good approach…
Except that this remains relatively unachievable in the context of hybrid training since it ultimately involves training at 200% (100% in bodybuilding and 100% in running), which is beyond the capacity human.
Concretely, it is impossible to maintain this intensity over time, the risk of injury becomes even greater and the duration of muscle recovery increases.
#2: Do not dissociate the disciplines and their respective objectives
Hybrid training involves focusing on each discipline individually, and should not aim to use one to improve in the other.
In other words, being a good runner will not make you better at lifting weights, and vice versa.
It is therefore essential to understand this point well in order to try to improve in a distinct way in each of the activities practiced.
But rest assured, developing your strength and endurance will allow you to become better overall.
Thus, hybrid training should not be considered as a sporting discipline, but rather as a methodology.
Non-dissociation proves to be as dangerous as it is ineffective, and understanding the importance of this distinction allows us to set precise objectives for each activity.
For example, your intention with weight training may be to build more impressive muscles, while with running, the goal is to be able to run a half marathon within 6 months. .
The two goals are completely differentone is more aesthetic while the other is more of a challenge.
Logically, there is therefore no point in training in the same way in these two disciplines.
Also Read: Your Ultimate Hybrid Athlete Training Program (Running + Strength Training)
#3: Not eating properly
When you are used to bodybuilding, you adapt your diet, namely:
We increase proteins which are essential for muscle growth; We remain vigilant about caloric intake since gaining mass requires an energy surplus; We focus on carbohydrates which constitute the main source of energy for intensive bodybuilding workouts.
When you are a runner, here too, you use carbohydrates as fuel, on the other hand:
We consume proteins in moderation, since the needs are lower; We integrate healthy fats into our nutrition, because they provide lasting energy for long races; We avoid excess calories as well as heavy meals which could cause gastrointestinal problems during jogging.
It is therefore important to understand that diet plays an essential role in achieving your sporting goals.
When learning about hybrid training, it becomes necessary to adapt your dietary strategy.
And this approach must be applied daily, that is to say, you cannot have the same diet on days dedicated only to cycling as on those dedicated exclusively to bodybuilding or HIIT.
Read also: 9 golden rules for building muscle while losing weight
#4: Let your ego dominate training
We practice a sporting activity with the ultimate desire to progress and this is quite normal, this is a healthy objective.
However, you must be careful because the barrier is thin between the principle of progression and the satisfaction of the ego.
Indeed, in the context of hybrid training, you should not aim too high or too fast, but rather consider it like a house that you build brick by brick.
So, we apply the strategy of “slowly, but surely”.
You must accept the fact that you have decided to devote yourself to several disciplines and that, therefore, you can’t aim for excellence in all of themat least not from the start.
Take the time to educate yourself, listen to the advice of more experienced people, learn a lesson from each of your training sessions and simply accept that skills take time to acquire and that when you decide to multiply them, it is natural that it might take a little longer.
#5: Not taking body mass into consideration
Body mass is an important factor to consider, regardless of the sport chosen.
For example, for the practice of bodybuilding, this will influence strength and performance.
In general, heavier people are able to lift heavier loads.
For running, a high body mass can sometimes prove to be a handicap, because it:
Impacts endurance and efficiency. Indeed, we need less energy to run when the body mass is lighter; Can cause more injuries since joints must support greater weight.
Therefore, you must give importance to your build and adapt your objectives and efforts accordingly and according to the activity practiced.
Likewise, when we take information from the internet, for example on recommended nutrition and average performance, all the information gleaned are to be weighted taking into account your own morphology.
Latest tips
After having pointed out the mistakes to avoid, here are the tips to follow to improve your performance during your hybrid training:
Set clear objectives for each discipline; Design a balanced training plan; Monitor the intensity of your training to maintain an appropriate level (heart rate, repetitions, etc.); Make sure you use correct technique when starting a new activity; Respect a principle of progression in your objectives and adjust your program when necessary; Allow yourself the necessary and effective recovery time (diet, sleep, rest days, etc.); Keep a training journal to record your progress and identify your weak areas for improvement. Updated by Quentin on: 09/21/2023
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