21 Different Hybrid Athlete Training Splits
Defining what a “hybrid athlete” actually is can be a tricky task.
Alex Viada, founder of Complete Human Performance, defines it as an individual who pursues high performance in two fitness variables that don’t ‘directly’ support one another.
Following this, someone who trains powerlifting and triathlon would be considered a hybrid athlete, but a person who trains powerlifting and bodybuilding would not be.
There are many ‘indirect’ benefits that cardio can have to powerlifting or muscle building, but the overlap between powerlifting and bodybuilding are more direct in nature.
A common problem faced by hybrid athletes is coming up with a training split that is conducive to reach high performance in two seemingly opposing fitness pursuits.
So, here’s what’s on the menu for this article:
21 different training splits to combine strength + endurance training
‘strength’ and ‘muscle building’ can be used interchangeably
Splits organized by # of training days per week
This article will not cover full workouts or programming, but should give you better guidance as to how to organize a week
Know this first:
Load management is, by far, the most important factor for succesful hybrid training.
This is a deep topic, but here are some quick guidelines: [1]
A muscle should be given 48 hours in between intense trainings
Intense trainings can mean high intensity conditioning, strength training, power training, etc.
Try not to do intense training of any kind for 48 hours after max effort conditioning
Short- or moderate-distance or duration endurance training can be programmed anywhere
After a long-distance or duration training, you should give your system at least 24 hours before training again
If you keep these in mind, applying the below splits to your own life should be easier.
Related: Are you, or do you aspire to be, a hybrid athlete? If so, these might interest you:
2 Days Per Week
Option #1:
2 days of combined strength + endurance
3 Days Per Week
Option #2:
3 days of combined full body strength + endurance
Option #3:
2 days of strength
1 day of endurance
Option #4:
1 day of strength
2 days of endurance
NOTE: if you choose option #3 or #4, it’d be best to go back and forth between them. In other words, it’d be best to do 6 weeks of option #3, 6 weeks of option #4, and then repeat.
4 Days Per Week
Option #5:
2 days of full body strength
2 days of endurance
Option #6:
3 days of full body strength + endurance
1 day of endurance alone
Option #7:
2 days of upper body strength + endurance
2 days of lower body strength + endurance
5 Days Per Week
Option #8:
2 days of full body strength
3 days of endurance
Option #9:
3 days of full body strength
2 days of endurance
Option #10:
2 days of upper body strength + endurance
2 days of lower body strength + endurance
1 day of endurance alone
Option #11:
1 day of push (chest, shoulders, triceps) + endurance
1 day of pull (back, biceps) + endurance
1 day of lower body strength + endurance
1 day of full upper body strength + endurance
1 day of lower body strength + endurance
Option #12:
1 day of push (chest, shoulders, triceps) + endurance
1 day of pull (back, biceps) + endurance
1 day of lower body strength + endurance
1 day of endurance alone
1 day of full body strength alone
6 Days Per Week
Option #13:
2 days of full body strength
4 days of endurance
Option #14:
3 days of full body strength
3 days of endurance
Option #15:
2 days of upper body strength
2 days of lower body strength
2 days of endurance
Option #16:
1 day of upper body push (chest, shoulders, triceps) + endurance
1 day of upper body pull (back, biceps) + endurance
1 day of lower body strength + endurance
1 day of upper body strength + endurance
1 day of lower body strength + endurance
1 day of endurance alone
Option #17:
2 days of upper body push (chest, shoulders, triceps) + endurance
2 days of upper body pull (back, biceps) + endurance
2 days of lower body strength + endurance
7 Days Per Week
Option #18:
2 days per week of full body strength
5 days per week of endurance
Option #19:
3 days per week of full body strength
4 days per week of endurance
Option #20:
2 days of upper body strength
2 days of lower body strength
3 days of endurance
Option #21:
1 day of upper body push (chest, shoulders, triceps) + endurance
1 day of upper body pull (back, biceps) + endurance
1 day of lower body strength + endurance
2 day of endurance alone
1 day of full upper body strength
1 day of lower body strength
References:
Gabbett TJ, Oetter E. From Tissue to System: What Constitutes an Appropriate Response to Loading?. Sports Med. Published online November 11, 2024. doi:10.1007/s40279-024-02126-w
