I have a question in regards to Hybrid Training. How do you form a workout? Should it be done full body or by specific body part?
I first came across Hybrid Training while working through Mel Siff’s Supertraining manual. It is the description of an exercise that has a combination of movements to it within the one repetition. One of the most common hybrid exercises in resistance training is the clean and press. As each exercise is a combination of movements, there is a large programming potential.
As every great personal trainer will tell you, program design is highly specific to the individual. It is also one of the most fiercely debated issues in the industry. Everyone has their own interpretation and viewpoint on effective exercise order, volume, intensity, tempo and rest times. Throughout my education, it is the only consistent message: fitness programming is where art meets science. This means we only have rules governing what not to do, allowing us to interpret information and develop our own systems.
When designing a program, regardless of the exercises you choose, you must first know a lot about your client's fitness level, skill level, goals and time available. This should be in combination with your standard fitness and lifestyle questionnaires.
I suggest you use adequate rest time when designing a program, and depending on client sessions, both split programs and whole body programs will work. A lactate-dominated program will deplete muscle glycogen stores, which could then take up to 72 hour to replenish. Therefore, if you are working at a high intensity, you may want to consider post exercise and three days of light work or rest on the muscle group of focus.
The following is an example of one day of a three-day split hybrid program from Carlos Santana’s book The Essence of Program Design:
- FM – Front Squats 3-4x10*
- DB – Alternate Y Press 3-4x10
- MB - Rotational Slam 3-4x10
- BB - Step 3-4x10
- BW- Upper Body Step 3-4x10
- Blade- Overhead 2 arm 3-4x10
- BB - Good Mornings 3-4x10
- FM - Push-Pull 3-4x10
- SB - Skiers 3-4x10
BW = Body Weight, BP = Band or Pulley, DB Dumb Bell, FM = Fixed Machine
*Exercises can be performed individually, in groups or as a circuit.
Finally, you may want to look at the following articles and PTN authors. Both of them use a good system that incorporate hybrid exercises:
- Hybrid Training - A Strength Training Innovation by Mel Siff
- Dumbbell Training 1: Old Training Supercharged into the Millennium by Carlos Santana