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Display Name Post: “Hybrid” workout        (Topic#37770)
JDII
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Total Posts: 7022
08-27-21 07:15 AM - Post#912854    



Hello everyone. Lately I’ve been thinking about different programs combining different lifts that normally aren’t associated with each other. For lack of a better word, Hybrid. I’m wanting to possibly incorporate tools that I’ve learned over the last few years but not sure how. A combo of bodybuilding, some Oly lifts (cleans, C&J, etc.) and kettlebells. I’ve combined certain lifts before and seemed to work well but my mind is drawing a blank. I have some general ideas but I was hoping someone could point me in the right direction. I’m on vacation right now, a much much much needed vacation but I was hoping to slowly start back next week. Any suggestions would be welcome. Thanks!
 
iPood
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Total Posts: 2300
Re: “Hybrid” workout
08-27-21 08:21 AM - Post#912855    



  • JDII Said:
Hello everyone. Lately I’ve been thinking about different programs combining different lifts that normally aren’t associated with each other. For lack of a better word, Hybrid. I’m wanting to possibly incorporate tools that I’ve learned over the last few years but not sure how. A combo of bodybuilding, some Oly lifts (cleans, C&J, etc.) and kettlebells. I’ve combined certain lifts before and seemed to work well but my mind is drawing a blank. I have some general ideas but I was hoping someone could point me in the right direction. I’m on vacation right now, a much much much needed vacation but I was hoping to slowly start back next week. Any suggestions would be welcome. Thanks!



The DJ's Workout Generator might be a wise choice.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
AAnnunz
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Total Posts: 24526
08-28-21 10:57 AM - Post#912890    



I've been following your log for years, and I think your mixes are awesome. What do you feel is missing?
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.


 
JDII
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Total Posts: 7022
08-28-21 03:39 PM - Post#912893    



  • AAnnunz Said:
I've been following your log for years, and I think your mixes are awesome. What do you feel is missing?


Thanks Al! Maybe some bodybuilding stuff. But I’m not really 100% sure. Have you ever had that feeling that you’re missing something but can’t exactly pinpoint what? That’s the feeling I have….just feels like I’m lagging, stuck in a rut…could be just one of those things too I guess
 
Cearball
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Total Posts: 269
08-29-21 09:15 AM - Post#912901    



I can't remember where I read this (ultimate athletecism by Max shank?) but it mentions doing power/Oly moves first when fresh, then the more strength grindy moves, then maybe finishers last.

So you could do Oly lifts first when fresh.
Bodybuilding as the strength grinds in the middle.
High rep KB moves as a finisher.

Another suggestion by max shank was time blocks rather then necessarily sets/reps.
This is good if you need to get a work out done in a set time frame.

However I think you could also use the types of reps to suit the type of training.

For example 15 minutes of progressively heavier singles working upon to a reasonable weight in the Oly lifts to start (maybe change each workout).

Then 15 minutes doing sets of 5 to 10 in an EDT (Charles Staley) type of format supersetting bodybuilding exercises.(maybe change each workout).

Then a 10 minute finisher of high rep KB work/loaded carries kinda thing.(maybe change each workout).

Done

Hits your three different strength modalities in their somewhat normal rep ranges & arguably using them for what they are well suited for.

???????

 
Pontyclun
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Total Posts: 2185
08-30-21 01:51 PM - Post#912926    



Jim Wendler has been doing this weight vest workout, worth a look if you need something a bit different https://www.jimwendler.com/blogs/jimwendler-com/ weight-vest-training-bett er-than-average
Owen Brown, a Biomedical Scientist from Pontyclun, Wales.


 
The Finn
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Total Posts: 433
“Hybrid” workout
08-31-21 07:44 AM - Post#912946    



After reading the original post, I thought of Jim Wendler as well.

Especially the "North of ..." -template:

1. Warmup (foam roll, stretch)
2. Lift weights
3. Condition (Hill sprints, Prowler, jumping rope)
"My grandma Olga, a famous Finnish Powerlifter, once told me,
'Little one, take care of your gastrointestinal tract
and it'll take care of you.'
Then she struck me with some salted herring."

- TC Luoma




Edited by The Finn on 08-31-21 08:09 AM. Reason for edit: No reason given.
 
The Finn
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Total Posts: 433
09-01-21 08:06 AM - Post#912969    



Expanding on this a bit, one idea to build some sort of training routine around this would be that you chose a bunch of movement categories, for example:

- Push
- Pull
- Legs

Then you'd choose different exercise categories for each of the movements:

- Strength
- Bodybuilding
- Conditioning

For "Pull", this could be:

- Strength: Power Cleans (or Deadlift, Trap Bar Deadlift etc.)
- Bodybuilding: Row (or Pullups, Curls etc.)
- Conditioning: Sled/car pull (or Ski Ergometer etc.)

If you combined the exercises above, you'd get a "hybrid pull workout".

Or, you could put together a bunch of hybrid whole body workout sessions:

- Push: Strength (The Press)
- Pull: Bodybuilding (Pullups)
- Legs: Conditioning (Sprints)

- Pull: Strength
- Legs: Bodybuilding
- Push: Conditioning
...
"My grandma Olga, a famous Finnish Powerlifter, once told me,
'Little one, take care of your gastrointestinal tract
and it'll take care of you.'
Then she struck me with some salted herring."

- TC Luoma


 
AAnnunz
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Total Posts: 24526
09-01-21 02:35 PM - Post#912978    



You and I usually combine strength work, bodybuilding, and conditioning in the same workout, but I'm going to see what happens if I give each its own day. May not be our way; however, it might be fun to switch gears for a few weeks. Take a look. Maybe you'll get some ideas.
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.


 
JDII
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Total Posts: 7022
09-02-21 10:47 AM - Post#913002    



Thats a good idea Al! I'm going to give it whirl starting today...see how it goes
 
iPood
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Total Posts: 2300
09-02-21 12:35 PM - Post#913016    



  • The Finn Said:
Expanding on this a bit, one idea to build some sort of training routine around this would be that you chose a bunch of movement categories, for example:

- Push
- Pull
- Legs

Then you'd choose different exercise categories for each of the movements:

- Strength
- Bodybuilding
- Conditioning

For "Pull", this could be:

- Strength: Power Cleans (or Deadlift, Trap Bar Deadlift etc.)
- Bodybuilding: Row (or Pullups, Curls etc.)
- Conditioning: Sled/car pull (or Ski Ergometer etc.)

If you combined the exercises above, you'd get a "hybrid pull workout".

Or, you could put together a bunch of hybrid whole body workout sessions:

- Push: Strength (The Press)
- Pull: Bodybuilding (Pullups)
- Legs: Conditioning (Sprints)

- Pull: Strength
- Legs: Bodybuilding
- Push: Conditioning
...



I think you’ve just invented Sensible Crossfit. And I love it!
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
Justin Jordan
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Total Posts: 824
09-02-21 12:57 PM - Post#913018    



I was just thinking about Jim Wendler who recentishly wrote about 'Bodybuild the upper, athlete the lower' which is, basically, do your lower body stuff for relatively low volume, with a focus on speed and crispness, and then do volume work and such for the upper body.

Which appeals to me a lot, for whatever reason.
 
Justin Jordan
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Total Posts: 824
09-02-21 01:12 PM - Post#913020    



(And also conditioning work for the legs - sprints, jumps, etc)
 
The Finn
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Total Posts: 433
09-03-21 01:38 AM - Post#913038    



  • iPood Said:
I think you’ve just invented Sensible Crossfit. And I love it!



Ha, thanks for the compliment!

This might be one of those "chasing too many goals at the same time" workouts, but I bet it could be fun.
"My grandma Olga, a famous Finnish Powerlifter, once told me,
'Little one, take care of your gastrointestinal tract
and it'll take care of you.'
Then she struck me with some salted herring."

- TC Luoma


 
iPood
*
Total Posts: 2300
09-03-21 07:32 AM - Post#913048    



  • The Finn Said:
  • iPood Said:
I think you’ve just invented Sensible Crossfit. And I love it!



Ha, thanks for the compliment!

This might be one of those "chasing too many goals at the same time" workouts, but I bet it could be fun.



Which is perfect for people who, like me, don't really give a damn about results as long as we're having fun.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
Ramtrick Swayzbo
*
Total Posts: 146
06-02-22 08:02 PM - Post#919769    



  • iPood Said:
  • The Finn Said:
Expanding on this a bit, one idea to build some sort of training routine around this would be that you chose a bunch of movement categories, for example:

- Push
- Pull
- Legs

Then you'd choose different exercise categories for each of the movements:

- Strength
- Bodybuilding
- Conditioning

For "Pull", this could be:

- Strength: Power Cleans (or Deadlift, Trap Bar Deadlift etc.)
- Bodybuilding: Row (or Pullups, Curls etc.)
- Conditioning: Sled/car pull (or Ski Ergometer etc.)

If you combined the exercises above, you'd get a "hybrid pull workout".

Or, you could put together a bunch of hybrid whole body workout sessions:

- Push: Strength (The Press)
- Pull: Bodybuilding (Pullups)
- Legs: Conditioning (Sprints)

- Pull: Strength
- Legs: Bodybuilding
- Push: Conditioning
...



I think you’ve just invented Sensible Crossfit. And I love it!




I really like this! What a great template with so many combinations. I'd like to explore this more.

A/B/C Format as follows:

Push Strength
Pull Bodybuilding
Legs Conditioning

Legs Strength
Push Bodybuilding
Pull Conditioning

Pull Strength
Legs Bodybuilding
Push Conditioning


PUSH
Strength
Bench
Press
Weighted Push Ups
Weighted Dips

Bodybuilding
DBL KB Press
Triceps
BW Dips
Flys

Conditioning
Push Ups.
Explosive Push Ups
Sled Push

Pull
Strength
Deadlift
Power Cleans
Trap Bar Dead
Weighted Chins

Bodybuilding
Rows
BW Chins
High Rep Rows
Curls

Conditioning
Sled Pull
KB Swing
DBL Cleans.
DBL Swings.
Snatch.
DBL Snatch

Legs
Strength
Squat
Deadlift
Split Squat
Pistol
DBL KB Squat

Bodybuilding
High Rep Goblets / Slant Board Squats.
Lunge
BW Pistol

Conditioning
Hindu Squats
Sprints
Sled Drag
Sled Push
Prowler

Some cross over categories obviously.



"A sunset fixes everything"

www.activelifeandlive.wordpress.com


 
AusDaz
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Total Posts: 3587
06-03-22 06:13 AM - Post#919773    



Instead of looking for new ways to work harder, why don’t you try doing the DMPM for a month and see how that makes you feel.
 
Matt_T
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Total Posts: 317
06-03-22 08:06 AM - Post#919776    



  • AusDaz Said:
Instead of looking for new ways to work harder, why don’t you try doing the DMPM for a month and see how that makes you feel.



This, kind of. I'm doing easy Clean and Press (ie quick lift) 3x3 ESOL,Deadlift (strength) 2x5 EES. Then Sprint (properly for speed not to get tired) or carry the plates around for a bit.

Design for life.
 
BrianBinVA
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Total Posts: 4964
06-03-22 09:24 AM - Post#919777    



  • AusDaz Said:
Instead of looking for new ways to work harder, why don’t you try doing the DMPM for a month and see how that makes you feel.



but . . . but . . . we love to find new ways to work harder!

(guilty)


 
AusDaz
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Total Posts: 3587
06-03-22 06:38 PM - Post#919784    



  • BrianBinVA Said:
  • AusDaz Said:
Instead of looking for new ways to work harder, why don’t you try doing the DMPM for a month and see how that makes you feel.



but . . . but . . . we love to find new ways to work harder!

(guilty)



I am too. But sometimes, just sometimes, maybe, when I feel there’s something missing and I’m not making any progress the thing I’m missing is recovery…
 
iPood
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Total Posts: 2300
“Hybrid” workout
06-04-22 07:38 AM - Post#919786    



  • BrianBinVA Said:
but . . . but . . . we love to find new ways to work harder!

(guilty)



Training-wise, the hardest thing I’ve ever done, by far, is Easy Strength.

Trying to teach myself moderation and patience was very, very, very difficult.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin




Edited by iPood on 06-04-22 09:30 AM. Reason for edit: No reason given.
 
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