Gambit Guide
  • What is this Guide For?
  • How To
    • How to use the Gambit App
    • Getting Started in the Gym
    • How to Run Properly
    • 10 Principles
  • Strength
    • Standards
  • Conditioning
    • Fundamentals
  • Nutrition
    • Nutrition 101
  • Energy Systems
    • Fundamentals
  • Lifestyle
    • Introduction
    • The Significance of Tracking
    • Sleep
    • Water Intake
  • Programs
    • Hybrid Athlete
    • MilPrep
    • Road Warrior
    • Pure Endurance
    • Raw Strength
    • Greek God Physique
    • AG Method
  • Acronyms
    • Basic Acronyms
  • Additional Resources
    • Supplements
    • Scientific Literature
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  1. Programs

Hybrid Athlete

Program Description

The Hybrid Athlete program is designed to blend strength, speed, agility, and endurance into a balanced training cycle. With an equal emphasis on weightlifting, cardiovascular fitness, and athletic conditioning, this program is perfect for the all-around athlete who wants to maximize performance across a wide range of disciplines.

Sample Week:

Monday:

  • Intervals

    • 10 min warm-up jog

    • 6x400m (90 sec RI)

    • 10 min cool-down

Tuesday:

  • Strength

Wednesday:

  • Deadlifts: 5 sets, 5 reps

  • 1 mile Run: Timed

Thursday: Rest

Friday:

  • Overhead Press: 4 sets, 8 reps

  • Box Jumps: 4 sets, 20 reps

  • 2k Row: Timed

Saturday:

  • Pull-ups: 4 sets, 8 reps

  • METCON: 21-15-9 reps of Thrusters and Burpees for time

Sunday: Active Rest

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Last updated 1 year ago

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