ALEX VIADA

THE
HYBRID
ATHLETE
BY ALEX VIADA

THE HYBRID ATHLETE 2

 PROGRAM:
ADDITIONAL
PROGRAMMING

BY ALEX VIADA

BEFORE YOU PURSUE ANY PHYSICAL FITNESS PROGRAM, ESPECIALLY

ONE AS INTENSE AS THIS ONE. PLEASE CONSULT A DOCTOR. THIS
BOOK MAY NOT BE REPRODUCED, TRANSMITTED, OR RECORDED IN
ANY FORM WITHOUT PERMISSION FROM THE AUTHOR.

COPYRIGHT 2015 ALEX VIADA & JUGGERNAUT TRAINING SYSTEMS.

ALL RIGHTS RESERVED.

THE HYBRID ATHLETE 3

PROGRAMMING TABLE LEGEND

USAGE EXERCISE USAGE EXERCISE

BBC Barbell curl IBP Incline bench press

BP Bench press JS Jump squat

Kettlebell swing (Or Kentucky
BrP Burpee KBS
Breakfast Stout)
BBR Barbell row LC Log clean

BS Back squat LP Leg press

BTNPP Behind the neck push press LP Log press
C&J Clean and jerk LR Lateral raises

CD Circus DB MU Muscle up

CGBP Close grip bench press OHS Overhead squat

CR Cuban rotations PC Power clean

DB Dead bench PP Push press

BXJ Box jump PS Power snatch

DBF Dumbbell fly PU (#) Pull up (with added weight)

DBPO Dumbbell pullover RDL Romanian deadlift

DBR Dumbbell row RP Rack pull

DL Deadlift S Snatch

DP Deficit pull (deadlift) SC/SL Stone carry/Stone load

DS Drop snatch SGBBR Snatch grip barbell row

FC Farmer’s carry/farmer’s walk SGDL Snatch grip deadlift

FS Front squat SS Split squat

GHR Glute-ham raise T2B Toe to bar

HC Hang clean Th Thrusters

HC Hammer curl WL Walking lunge

HLR Hanging Leg Raise YW Yoke walk

HP High Pull ZS Zercher squat

THE HYBRID ATHLETE 4

ENDURANCE

USAGE EXERCISE

TR Tempo run- zone 3.5-4.0 - +/- 10% of race pace

I/R Intervals/repeats- zone 4.0+ - Above race pace

LSR Long slow run- max zone 2.9 – Below race pace

LSRD Long slow ride- max zone 2.0 – Below race pace

TT Time trial + / - 5% of race pace – peak effort for given distance

MP Mile pace

RP Race pace

THRSH Threshold pace - Unsustainable

RR/Rd/Rw Recovery run/ride/row

RW Row

AD Airdyne

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CYCLING + STRENGTH
TRAINING ROUTINE

DAY 1 DAY 2 DAY 3 DAY 4

Strength: Strength: OFF Strength:

Upper Lower Lower
Bench: Squat: Deadlift (Sumo):
95%x2 95%x1-2 95%x2
75%x6x4 75%x5x5 75%x5x5

Pullovers: Paused Squats: Jump Squats:

10-12x3 65%x6x3 #x10-12x3

DB Lat. Raises: Bulgarian Squats: Good Mornings:

8-10x3 #x8/legx3 #x12x3

Tricep Ext.: Step Ups: RDLs/SLRDLs

10x3 Xx6-8/legx3 #x8-10/legx3

Meadow or Kroc rows: Hanging Leg Raises

10-12/armx3

Planks:
1:00 Hold

Bike(s): Bike(s): Bike(s): Bike(s):

Drill Work on trainer/ Intervals-Short, AM: Endurance pace Longer Intervals
Bike Handling Skills intense at or above (moderate) (at Race pace), Hill
TH Repeats or Strong
PM: Recovery Race paced Ride

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 DAY 5 DAY 6 DAY 7

Strength: OFF OFF

Mixed
Front Squat:
75%x6x4

Row:
Body Wgt. or 95%x2
75%x8-10x3

Push Press:
85%x3x3
70%x6x3

Reverse Lunge:
#x6-8/legx3

Misc. Work:
(KB Swings/
Thrusters)

Bike(s): Bike(s): Recovery

Endurance Pace Long Ride-Including
(moderate effort) some longer intervals
depending on time of
year

THE HYBRID ATHLETE 7

OVERVIEW

This program split is meant for an individual interested in a concurrent

cycling and strength training program with emphasis on improving
maximum capacity in both areas. This type of program can be used for
athletes with any level of experience if modified appropriately. “Concurrent”
in this program refers to training for peak strength and endurance during
any given week.

Although this plan was written for a pure cyclist, it can certainly be
changed for a time trial, track or off-road cyclist. The key difference is the
focus on explosiveness and knowing what exercise and movements most
beneficial to a specific type of racing.

A de-load week should also be incorporated every 4 to 6 weeks for

maximal improvement. I usually recommend looking at multiple workouts
on the same day as essentially one training stimulus and encourage that
the workouts be closely spaced temporally if possible, with the lifting
occurring first followed by the cycling.

HOW TO LAYOUT A PROGRAM

The first consideration should be how many days per week the individual
will be cycling and lifting. This often depends on the athlete’s training
background, as most individuals who wish to pursue this type of training
come from either an endurance or a strength background. An individual

THE HYBRID ATHLETE 8

with a strength background will be able to handle more lifting stimuli and
recover more quickly from heavy weight lifting sessions. Alternatively,
an athlete with an endurance background will be able to handle a higher
volume of cycling days with higher intensity initially than an athlete with
a strength background. Whatever the individual’s background, once
the number of days per week of lifting and weight training sessions are
determined the weekly routine can be laid out.

For most individuals, this will include 3 to 4 weight training sessions and 3
to 5 programmed bikes each week. Since most individuals work a standard
weekday/weekend schedule, the individual will likely be the most fresh at
the beginning of the week. It is therefore preferred to have the most intense
cycling sessions and heavy weight sessions programmed at this time. More
intense cycling sessions include FTP/VO2 Max efforts, threshold intervals
and race pace efforts. Heavy weight sessions typically include a compound
movement working up to a double or single rep max. Sessions that require
less mental focus are typically programmed towards the end of the week
and often include easy/recovery bikes, longer bikes and dynamic effort
lifts. Easy/recovery bikes are also spaced throughout the week to optimize
recovery, in addition to off days, depending on the athlete’s training
background and level of experience.

HOW TO PROGRAM THE LIFTS

The specific routine for lifting will depend on the athlete’s primary goals for
strength and endurance training. The type of primary and ancillary lifts will
depend on the individual’s primary lifting focus- powerlifting (squat, bench,
deadlift) versus Olympic lifts (snatch and clean and jerk) versus general

THE HYBRID ATHLETE 9

strength/injury prevention (combination of the aforementioned plus
emphasis on core and single leg work). However, regardless of the specific
lifting interest, the athlete should focus on 1 to 2 compound movements
and up to 4 ancillary lifts per workout. The sessions should take no more
than 60-90 minutes to complete since efficiency of training is extremely
important given the total volume of work performed by the athlete
throughout the week.

The individual lifts should be tailored to the athlete’s specific goals and
weaknesses. For instance, an athlete interested in powerlifting should
spend one workout per week directed towards each of the primary lifts-
squat, bench and deadlift. If the athlete is lifting four times a week then
the fourth workout should focus on dynamic movements, particularly for
bench press since these are muscle groups that are not receiving the same
volume of training as the lower body. Ancillary lifts in this case should then
target factors that affect technique, speed, and specific muscle groups that
weaken the overall lift.

For general strength and injury prevention, compound movements can be

used to identify and treat imbalances in both the upper and lower body.
Specific areas of focus should include the shoulder girdle, chest, upper
back, lower back, gluts, hamstrings and quadriceps. When designing a
program, consider the athlete’s physique, lifting and cycling experience, and
specific cycling distance. For longer distance events like multi-day races
or grand fondos, consider the effects of fatigue that can lead to rounding
of the shoulders and lower back fatigue, which can be addressed with lifts
that focus on the posterior chain, deltoids and traps. For shorter distances
like criteriums, one might consider adding in Olympic lifts to work on speed
and power production. In addition to compound lifts, exercises that isolate

THE HYBRID ATHLETE 10

the right and left quadriceps, hamstrings and gluts like Bulgarian split
squats and reverse lunges can also be used to address imbalances.

HOW TO PROGRAM CYCLING

Each bike session should be targeted towards the individual’s specific

goals and weaknesses. The peak bike volume will likely be far less than for
a cyclist who is not engaged in hybrid training. This is because the lower
body weight lifting sessions are used to “pre-fatigue” the athlete’s legs
prior to a ride, which is why the timing of the workouts is relevant- bikes
should occur immediately after lifts if possible (this also allows for optimal
recovery from day to day and avoids the potential overtraining effect of
two-a-day workouts). Note that this is not “ideal” for muscle growth-
there are certain adaptations to strength training that endurance training
will inhibit, particularly when the latter occurs immediately following the
former. The benefits of consolidating these stressors and generating a
cumulative training effect are worth it, however- the long slow bike, besides
its aerobic base building benefits, teaches strategy while fatigued, gets the
cyclist accustomed to training on tired legs, and builds mental fortitude-
utilizing lower body resistance training as a proxy for an additional hour
of cycling the day prior to the long bike allows the individual to train the
power lifts with intensity while maintaining the intended longer bike
training effect. This is one of the most crucial components (and major
reason for efficacy) of this program!

As mentioned above, intense training bike rides like intervals should occur
early in the week immediately after or on the day following a heavy, lower

THE HYBRID ATHLETE 11

body training session. If the athlete is specifically training for a cycling
event, but wants to maintain strength during this training cycle, then 1 to 2
bike sessions should occur as stand-alone training sessions without prior
activity. This will allow the individual to get in 1 to 2 quality bike sessions
that build both confidence (because who wants to go out and bike on tired
legs every single day) and neuromuscular and physiologic adaptations
specific for cycling. Often these “quality rides” will be at race pace and
longer bikes. This can be seen in the training week cycles included below.

RECOVERY

The final consideration in the overall program development is recovery. This

factor cannot be overemphasized, as the accumulation of stressors can be
significant with concurrent strength and endurance programming. Recovery
can involve complete rest with minimal to no activity or an active recovery
session like an easy bike, run or swim. Since the majority of stressors
involve the lower body in this type of programming I also consider upper
body strength days as a recovery day for the lower body. This means that
advanced athletes who are accustomed to training 7 days per week can
continue this frequency of training sessions with no lower body workouts
or a light recovery bike on their upper body lifting days.

PROGRESSION

As mentioned above, this general routine can be modified for any level
athlete from beginners to experienced individuals. The primary variables
to modify include the intensity of strength and biking sessions and total

THE HYBRID ATHLETE 12

volume of lifting and biking. For a beginner who is generally untrained in
both lifting and cycling, the progression should be gradual, with emphasis
on technique for compound lifts and injury prevention and primarily easy
bikes with bike handling skills and modulated progression in volume. Speed
and bike strength work should be introduced after a 4-8 week base building
phase has been completed for the cycling.

An inexperienced biker with a background in lifting will be able to tolerate

a greater number of heavy 1-2 rep max sessions and a higher volume of
rep work with minimal immediate and delayed onset muscle soreness.
Therefore, their specific routine might include more emphasis on heavy
compound lifts as well as high volume rep work with only a 1-3 easy bike
workouts per week initially. As the individual becomes more proficient with
biking the intensity can be increased; adding in more intense sessions. On
the other hand, an individual with a background in cycling will be able to
tolerate a higher volume of speed and power output work on the bike as
well as a higher total volume of cycling sessions early on so concurrent
periodization with proportionate emphasis on speed training and base
building can be started early in the training program.

Regardless of experience level, any individual interested in this type

of hybrid training is at risk for injuries related to overtraining given the
high weekly volume of total training stimuli. An inexperienced cyclist is
at risk for overuse injuries and poor bike handling skills. Injuries from
undeveloped and untrained biomechanics leading to knee, quad and
hamstring pain. The primary goal should be in prevention, with gradual
progression of distance and speed. Even experienced cyclists can succumb
to these types of overuse injuries so quick assessment of any symptoms
suggestive of these injuries is imperative, with adjustments in bike fit

THE HYBRID ATHLETE 13

(highly suggested before starting any cycling program), cleat placement,
saddle and handle bar adjustment and training regimen. Lifting injuries are
also possible and include acute injuries like a hamstring strain or pec tear to
repetitive stress injuries like biceps tendonitis or rotator cuff inflammation.
Again, these are usually preventable with good communication between
athlete and coach and constant assessment of lifting technique. And
probably the most preventable yet common disruption in training comes
from the dreaded “overtraining” effect, which can have detrimental physical
and psychological effects on training. Here, again, prevention is the key
with constant reassessment of training progression.

THE HYBRID ATHLETE 14

MILITARY TEMPLATE
TRAINING ROUTINE

DAY 1 DAY 2 DAY 3 DAY 4

Strength: Strength: Strength: Strength:

BS 85% x 5 x 5 BP 85% 5x5 Rest FS 80% 5 x 3

BS 75% 2 x 6 BP 75% 2 x 6 BS 70% 2 x 8
Endurance:
DL 85% x 5 x 5 Strict Press 85% 5 x BS 50% 1 x 20
5, 1 x 6 @ 70% + hold
Weak Point Accessory Short run or ruck Suitcase DL, rpe7
Weighted PU 2x6/side
HLR 3 x 12
3 x 12 WL rpe7 3 x 20 steps
Endurance: PU 3 x max Snatch Grip DL 75%
BBR 75% 4 x 8 3x8
Max effort loaded
speed work ~30 Plank x 3 x 45
seconds duration x 8 seconds-1:00 Endurance:
Endurance: 1 mile at 5k pace

Max effort intervals

~1:00 duration x 5

Notes: Notes: Notes: Notes:

Short duration Rpe 9
interval training at rpe
9

THE HYBRID ATHLETE 15

 DAY 5 DAY 6 DAY 7

Strength: Strength: Strength:

Single Arm OHP 80% Rest Rest
5x3
DB BP rpe7 5 x 8 Endurance: Endurance:
SAR 80% x 3 x 6
Long run or ruck Rest
DB Pullover, rpe7
3x8
Push up 3 x max reps
Pull up 3 x max reps
Low Back extensions
3 x 15

Endurance:

Rest

Notes: Notes: Notes:

Heart rate in zone 2

THE HYBRID ATHLETE 16

STIPULATIONS

The template outlined below is assuming that the individual has proficiency
in the lifting and running required and does not have a selection/school/
important test in the near future. This is a concurrent training module
outlined in The Hybrid Athlete book with some modifications towards the
specific needs of a tactical athlete.

PRIORITIES

When programming for military personnel, both the short term and long
term goals of the individual need to be considered. While common military
testing protocols absolutely exist and are fairly stagnant in progression
currently, they are poor indicators of physical fitness. It is extremely
important for individuals in this profession to be able to perform well
under high stress, both physically and mentally. As such, we prioritize the
following: 1. EXCEEDING testing standards 2. maintaining favorable body
composition 3. building above average aerobic capacity and 4. building
above average strength, both submaximal and maximal.

EXERCISE SELECTION

The exercises outlined in this template are exercises that we feel are fairly
applicable to all military personnel, however further individualization
can absolutely take place. When considering which exercises to build

THE HYBRID ATHLETE 17

your program around, we consider three metrics that have been outlined
in the book: 1. specialization vs. carry-over 2. Ability to recover 3. Skill
requirement/development. An ideal movement has high carry over to
tasks being performed or tasks that need extra attention, low recovery
cost, and requires minimal time developing the proficiency of the
movement. Carrying heavy loads, picking up and managing odd objects,
and proprioceptive development can all be developed through a variety of
exercises, many of which are more commonly seen in crossfit/strongman
than traditional barbell strength programs.

PROGRESSION

Both strength and endurance components need to have some degree of

improvement and increased stimulus as the program evolves. Intensity
in strength development should slightly increase, with a linear approach
being the most SIMPLE to administer. With aerobic capacity, the ability to
increase your speed but remain in a zone 2 heart rate is paramount. The
urge to shot gun all running and get it done “as fast as possible” is certainly
a battle we fight with nearly all endurance athletes. As seen in this
particular model, the long duration aerobic work is done towards the end
of the week while shorter, intense bursts of training is taken throughout the
week. The benefit here is two fold: your lifting days are met with minimal
recovery interference and your long run is done without having interference
from a previous training session. When progressing your running, both
long run and shorter efforts should increase by about the same percentage
each week. For the sake of health and recovery, a deload should be
implemented every 4-6 weeks.

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ULTRA MARATHON AND GENERAL
STRENGTH TRAINING ROUTINE

DAY 1 DAY 2 DAY 3 DAY 4

Strength: Strength: Strength: Strength:

BP 90% x 2 BS/FS 90% x 2 Rest IBP(C303) 75% x

8x3
BP 75% x 6 x 2 BS/FS 75% x 6 x 2
Conditioning: OHP 75% x 8 x 2
OHP 90% x 2 DL 90% x 2
Push-ups: x F x 2
PP 75% x 6 x 2 DL 75% x 6 x 2 RR: 30-60min, steady
and easy BBR: 75% x 8 x 3
PU(#): x 2 x 2 WL: x 6 steps (heavy)
PU x 10 x 3
PU(#): x 6 x 2 WL (single arm):
x 20 steps x 2 HC 75% x F x 2
BBR: 75% x 6 x 2
HLR x 12 x 2 LR: 70% x 12 x 2
Conditioning: side plank: 1:00/
side x 2 Conditioning:
Rest
Conditioning: Rest

30-60min steady +
20-30min tempo or
fartlek

Notes: Notes: Notes: Notes:

for 100 miles: heart rate < 70% of for 100 miles: another
minimum 90min total max 45-60min RR

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 DAY 5 DAY 6 DAY 7

Strength: Strength: Strength:

FS 85% x 3 Rest Rest

FS(C203) 75% x 8 x 3
Conditioning: Conditioning:
SS 75% x 8 x 2
SU 75% x 8 x2 LSR: up to 6 hours 20-45min active
WL: 30 steps x 2 recovery / recovery
run
barbell rollouts:
x 12 x 2

Conditioning:

60-90min steady run

> race pace

Notes: Notes: Notes:

replace with treadmill simulate race terrain for 100 miles: add
climb for races with / course, and race day second LSR, up to 4
over 10,000ft of vert strategy hours.

THE HYBRID ATHLETE 20

OVERVIEW

This is a routine designed for athletes looking to prepare for a 50 mile ultra
marathon while still improving overall strength. This program may also
be used to train for an especially challenging 50k, and in some cases may
be appropriate for even longer races. Special notes have been made for
athletes wishing to adapt this program for a 100 mile event.

PRIORITIES AND PITFALLS

This is a routine designed for athletes looking to prepare for a 50 mile ultra
marathon while still improving overall strength. This program may also
be used to train for an especially challenging 50k, and in some cases may
be appropriate for even longer races. Special notes have been made for
athletes wishing to adapt this program for a 100 mile event.

As with the other concurrent strength/endurance programs, muscle loss

is of great concern, so there is more hypertrophy work than for the short
distance programs. However, some degree of power and explosiveness
is critical for runners of any distance, ultra runners included. Because
this program isn’t written specifically for powerlifting, weightlifting, or
strongman, there is more emphasis on unilateral movements; exercises
like the step-up and split squat are chosen specifically to improve climbing
specific strength. Compared to the powerlifting program, front squats
dominate as the main bilateral exercise for the lower body. Front squats
are generally better at strengthening the vastus medialis and stabilizing
the knees, making them a great option for preventing runner’s knee, valgus

THE HYBRID ATHLETE 21

knee collapse, and other running related injuries. With these considerations
in mind, moving maximum weight becomes less of a concern than
hypertrophy, running specific strength, and injury prevention. Speed work
is also sacrificed in this program, almost to the point of elimination. It is
recommended that total mileage from speed work make up 10% or less
of your training. However, some tempo work and/or intervals are included
at the end of day 2 to maintain some degree of power and turnover. With
regards to progression, the pace of tempo/interval portion should get faster
over time, but this is not a top priority. Even when training for the 50 mile
distance, the hybrid athlete’s legs still get two days of recovery per week,
but the combined lower body sessions and runs will simulate the fatigue of
a much higher mileage program. Athletes wishing to adapt this program for
longer distances or simply place greater emphasis on their running should
choose to add the optional recovery run on day 4 to pick up some more
miles each week.

PROGRESSION

For general strength, the heavy lifting days for the upper body should
rotate frequently. The heavy lifting days should all rotate between heavy
singles, doubles, and sets of three to five. Back squats can be mixed in to
replace front squats regularly, but front squats should never be neglected.
Unilateral movements should always be a priority - some form of split
squats, lunges, step ups (SU), or pistol squats should remain on both
training days. Athletes using the program for a 50 mile event may be
surprised to get two days off from running, while those stepping up to
the 100 mile distance only get one day off. Make special note: many ultra
runners will be tempted to make their long runs too long - remember that

THE HYBRID ATHLETE 22

running a 50 mile race doesn’t require your long runs to be 30+ miles.
It’s better to gradually progress towards a 15 mile long run than injure
yourself on a 30 miler and miss your race entirely. With this in mind, a
maximum of 50% of the weekly mileage should come from the long run
on day 6. Running too few miles during the week and getting most of your
training volume in during one single day puts you at a high risk for injury.
However, keeping mileage lower during the week will allow for faster
strength gains to be made. For athletes with primary strength goals and
secondary endurances goals, a 1:1 mileage split is suggested. However, as
the ultra takes priority over strength, the mileage split should approach 2:1.
As you increase your weekly mileage, you should increase both midweek
mileage and long run mileage - not just one or the other. It is encouraged
to regularly mix up your long run rather than running the same exact thing
every weekend. For 50 mile runners, the recommendation is to execute a
“fast finish” long run once or twice per month, in which the last 15-25%
of the run is completed at a significantly faster pace than the rest. For 100
mile runners, a second long run on day 7 is necessary on occasion, but not
every weekend - once every 3-4 weeks is ideal. On double weekends, it
is recommended to make the first LSR slightly faster and shorter than the
second, to simulate running at race pace on tired legs the second day. As
an example, a highly trained ultra runner may run a relatively hard 16 miles
on Saturday followed by an extra easy 20 the following day. “Relatively”
is key - none of the training for the 50 or 100 mile training is especially
intense, albeit tiresome.

THE HYBRID ATHLETE 23

SUGGESTIONS FOR SIMULATING
RACE CONDITIONS

Many ultra marathons are well known for their long climbs, steep descents,
and technical terrain. It is recommended that you find access to a trail
with similar characteristics to your event. In many cases however, this is
simply not practical. When training for a mountainous trail on flat roads,
the following suggestions may help you be more prepared. These changes
will negatively impact your average pace, but you’ll be better prepared on
race day. When running roads, run on the side through the grass, in ditches,
etc, to make your run include some elements of trail running. Take every
opportunity to hop over a stick that fell on the ground or run on uneven
terrain. Even things as seemingly small as hopping on and off the sidewalk
as you run through the grass will help develop stability in the ankles that
you would otherwise lack. To simulate significant elevation gain, break
up your run with a set of walking lunges at mile or two mile increments.
Another way to simulate the difficulty of elevation gain is to run with a
hydration pack that is 5+ pounds heavier than you plan on wearing for
race day. Even if you don’t need the water for the training run, the extra
5-10 pounds of gear will help make up for the lack of elevation gain. Finally,
training core stability will improve your ability to navigate technical trails.
This program includes core specific work, but exercises like briefcase
lunges, glute bridges, side planks, hanging leg raises, barbell rollouts, etc,
will help develop the stability needed for trail running and prevent injuries
associated with weak hips and stabilizing muscles.

THE HYBRID ATHLETE 24

HIGH ALTITUDE RACES

There is little that the recreational runner can do to be adequately prepared

for high altitude events and, in some cases, an athlete’s attempt to train
for altitude may actually impair their performance. As such, there is a
high probability that any product claiming to simulate high elevations
or improve altitude tolerance is a waste of your time and money. Of all
the research I’ve come across, the only compelling method I’ve seen
for improving altitude tolerance comes in the form of cross-adaptation
from heat acclimation. While heat acclimation can mimic some of the
adaptations elicited by altitude exposure, there are drawbacks to heat
training as well. While it’s certainly something to consider, your travel
arrangements will likely have a far greater impact on your performance.
Arriving 3 or 4 days before the event does not give you enough time to
acclimate. In fact, this time frame gives you just enough to time to feel your
worst. When travelling to a high altitude race, either arrive weeks ahead of
time or within 24 hours of the event..

THE HYBRID ATHLETE 25