r/HybridAthlete

Hey everyone,

I'm looking for some feedback on my current training routine and how I could improve it.

About me:

• 175 cm / ~63 kg
• Goal: gain muscle and strength while staying athletic, rather than purely bodybuilding
• Current max is around 13 pull-ups and 20 dips
• I also enjoy sprinting and want to keep some conditioning/explosiveness in my training
• Equipment: pull-up bar + gymnastics rings

Current weekly plan:

Monday — Upper / Rings (Strength)

• Ring chin-ups: 4–8
• Ring dips: 4–8
• Hard ring rows: 4×10
• Deep ring push-ups: 4×12
• Ring curls: 3×8
• Handstand push up 3×7

Around 2 min rest on the main movements.

Tuesday — Sprint + Core

• 6×50 m sprints at around 90–95%
• 2–3 min full recovery between sprints

Then 3 rounds:

• Hollow hold: 30–40 sec
• Reverse crunches: 12–15
• Side plank: 30 sec/side

Wednesday — Rest

Thursday — Upper / Rings (Volume)

• Ring chin-ups: 4–8
• Ring dips: 4–8
• Hard ring rows: 4×10
• Deep ring push-ups: 4×12
• Ring curls: 3×8
• Handstand push up 3×7

Friday — Swim or rest

Saturday — Full Body / Conditioning
Something shorter and less intense, usually calisthenics circuits followed by a short EMOM.

Example EMOM:

• 4 pull-ups
• 8 push-ups
• Every minute for 8 minutes

Sunday — Rest

I'm not specifically trying to specialize in bodybuilding or calisthenics skills at the moment — I mostly want a well-rounded athletic base.

What do you think of the overall structure?

In particular, I'm wondering:

• Is 3 upper/full-body sessions per week too much pulling/pushing volume?
• Would you change the exercise selection or weekly split?
• Is one dedicated leg session + sprinting enough for lower body development?
• Am I missing anything important for long-term shoulder health/recovery?

Hey guys, I need bit of advice from more experienced runners who have gone through multiple seasons and also have gotten jacked while maintaining pace or even improving.

I started running since the beginning of this year and I have my first marathon coming up on October. I used to workout before getting into running and I didn’t get that big or ripped during that time but I went from being average looking to someone who looks like they go to gym and then I got into running and haven’t trained that much.

I have been trying to find a training plan or influencers that provide good information about hybrid training when you’re not training for any events.

I live in MN so pretty soon its gonna be super cold and was thinking that after marathon I would focus more on strength training and put on some size.

I would appreciate if you guys could provide any recommendation. Thank you!

What is your deadlift in pounds divided by your mile time in minutes?

Examples:

If you deadlift 600lbs in 6 minutes your score would be a score of 100.

My deadlift is 545 lbs and my mile time is 7:15. 545/7.25=75.17.

——

Similar to this idea, my idea for a competition would be to have everyone deadlift first. For every 25 lbs you deadlift, you get a 15-second head start on the mile. First person over the line wins the competition. I think it would be fun to see the big guys get way out ahead and try to fend off the smaller, weaker guys to the finish line.

I’m not a hybrid athlete in the sense that I am trying to actively strive for improvement in two ostensibly disparate disciplines. I do, however, lift as heavy as I can, and run (well, attempt to anyway) + some x-training (typically the airdyne). I’m also a big dog runner—235#—and less than young—weeks away from 53. Overall, I feel really good. No major, or really even minor, physical issues. I’ve been slogging away at running since last year. (Not a running newbie. Ran for years before focusing on lifting ≈2017.) My work capacity is much higher than it was but my running continues to absolutely suck. Almost no actual improvement in my pacing. Every run feels slow, plodding, and ponderous. Eg, I pushed a bit harder than usual on 6-mile run Sunday. Managed a 12:54mpm. That is just so unbelievably slow. Seriously wondering what the point is. I can lift more, try do get some decent times on the erg, maybe bring swimming back in, more time on the airdyne. I don’t know. It all feels like I’ve just hit an insurmountable wall. I have a remote coach. I like him. No real complaints there.

Thoughts/suggestions?

Just curious to hear what the community thinks.
47/m 175lbs 5’9” 14.5% body fat currently.

Goals:
23:xx 5k
250 lb bench press
315 lb back squat
400 lb deadlift

Current status:
25:10 is a daily effort for me at this point.
205 lb bench press
305 lb squat
360 lb deadlift
Perfect world I’m there by November. The 5k is probably there now on the right course. Currently training for a race on 09/07 but that course likely doesn’t have a 23 for this guy.

I run a PPL program every other day with runs on the non lift days. I use whoop recovery and subjective feel for off days but Sunday is always solid recovery and rest.

My diet is very solid and balanced well across the macros. Currently on maintenance too.

My split

Chest and lat each 4 exercise total 8

Shoulder and leg

Triceps and biceps

Repeat sunday rest

6days workout 1 rest

Any tips?

Hello all, Thoughts on some self coaching/Ai supported planning.

My intentions are like this.

M: Full Body, Back Squat 3x5, Bench 3x5, Weighted Pull ups 3x5 and RDL 2x8

T: Run, Interval session

W: Z2 Bike 90 mins

T: Full Body, Deadlift 3x5, Strict Press 3x5, Spilt Squats 2x8

F: Threshold Bike

S: Z2 Run

S: Long Group Cycle

What do you guys think? My thinking is that at 39 years old a slow and steady progression of these week in week out will come out above other plans

I’ve been thinking about strength work inside a hybrid program, where the goal is often to keep the lifting side repeatable while running or cycling volume changes. Small differences in bench angle, rack height, or cable position can make the same accessory feel surprisingly different. Which movement do you notice this on the most?

Sorry for the lengthy post.

I'm putting together a leg-day in my strength training program as i want to avoid any injuries going forward as a new runner. I will be doing this once a week, and i need some tips on what exercises i should prioritize, how many sets etc.

I now run 3 times a week, one long run (10-18k), one short run (5k + warmup) and one long-interval session (2k warmup, 1k target pace, 3 min cooldown x3-5). I also have two full upper body days in between to try to avoid muscle loss in my upper body while i am cutting.

There are so many differing opinions online that it seems impossible to narrow it down to a doable program, but i have put together a list of exercises already that i think will do me good, though there are too many

Context:

1. I am cutting, aiming to lose another 10kg ish (currently 91kg)

2. I have some hearniated discs, so i avoid exercises such as romanian deadlifts and barbell squats. This has also led to pretty stiff and weak hips, so i know i have to target hips and glutes a bit.

3. My goal isn't speed focused, as i want to train towards becoming a long distance runner (Doing a half marathon trail run in a month, and a 50k ultra next june)

4. I pretty much only run on gravel roads and trails.

5. My longest run so far is 18k with 400m of elevation in 1h55m. I never felt any discomfort in my shins, calf or quads. I did feel my hamstrings become quite tight, and a little discomfort in my left knee and hip.

6. I have a solid foundation in my ankles, quads and calf muscles from lots of hiking here in Norway.

These are the exercises i'm considering so far:

1. Glute Bridges (3 sets)

2. Box Step Ups (3 sets)

3. Bulgarian Split Squats (warm up + 2 sets)

4. Reverse Lunges (3 sets)

5. Hip Abductions (2 sets)

6. Hip Adductions (2 sets)

7. Bent knee calf raises (3 sets)

8. Tibialis Raises (2 sets)

It's a lot, too many exercises for one day really. Should i just drop the calf and tibialis raises since i have no issues with these muscles yet?

Hey guys, I need bit of advice from more experienced runners who have gone through multiple seasons and also have gotten jacked while maintaining pace or even improving.

I started running since the beginning of this year and I have my first marathon coming up on October. I used to workout before getting into running and I didn’t get that big or ripped during that time but I went from being average looking to someone who looks like they go to gym and then I got into running and haven’t trained that much.

I have been trying to find a training plan or influencers that provide good information about hybrid training when you’re not training for any events.

I live in MN so pretty soon its gonna be super cold and was thinking that after marathon I would focus more on strength training and put on some size.

I would appreciate if you guys could provide any recommendation. Thank you!

Training for a 10k in November with practically 0 running experience.

Looking at changing it to a half mara if by October 10k is looking not too hard.

I’ve already been lifting on and off for 8 years, so I’m more concerned about my running leading up to the race but I also don’t want to lose a bunch of gains, especially because I’m in a large calorie deficit at the moment (i know gains will be lost regardless, but just want to minimise the effect as much as possible).

Going into a maintenance phase is non-negotiable, I’m too fat rn (in saying this I’m not a total fat kunt, I am fat but i do have a decent amount of muscle).

I’ve only just started running regularly for the last 2 weeks but only on treadmill as of now, I will be doing more outdoor runs from this Monday.

I also work 12.25 hour shifts (2 weeks days, 2 weeks nights) 9-10 days a fortnight and get shit sleep most days tbh, so I’ve got a lot of fatigue to manage and wanna ensure I can train consistently till race day.

Age - 23
Height - 6’3
Weight - 315lbs

Anyways based on all that^^^ does this split look alright? Is there anything you would change or modify?

My running plan/days is/are based off Runna.

Weeks A+B (Nights)
Monday - Intervals or Tempo
Tuesday - Legs
Wednesday - Push
Thursday - Easy Run
Friday - Pull
Saturday - Long Run
Sunday - Rest

Weeks C+D (Days)
Monday - Intervals or Tempo
Tuesday - Lower
Wednesday - Rest
Thursday - Easy Run
Friday - Upper
Saturday - Long Run
Sunday - Rest