How to Build a Hybrid Training Program: Part 2

Gday mate!

Last week, we laid the foundation for building a hybrid program, focusing on the running component. I received a ton of great follow-up questions—we’ll address a few here today. Before diving in, let me emphasize this: plans are only as good as the consistency with which they’re followed. If last week’s plan felt unrealistic due to time constraints, focus on doing less but sticking to it consistently.

Consistency isn’t always easy, but it’s vital. One of my favorite examples of this comes from J.K. Rowling. As a struggling single mother, she wrote one of the most beloved fictional series of all time by showing up to the same café every day, even when things were tough. She didn’t stop, even after being rejected by publishers a dozen times. Her story reminds me that the hardest days often define the best habits and build the grit currency I often talk about.

Speaking of tough days, I recently spoke at a company-wide meeting for Hone Health, where someone asked how I stay motivated to run in freezing weather (and trust me, NYC has been brutally cold). My answer was simple: the hardest step is the first one. Once you take it, everything else becomes easier. Whether it’s wind, rain, or snow, every run strengthens my habit and gets me further away from quitting.

Here’s a quote that always sticks with me: “We do not rise to the level of our expectations; we fall to the level of our training.” Archilochus

In Today’s Newsletter (5-Min Read):

• 🙋🏻‍♂️Common questions from Part 1 of the hybrid program.

• 💪 How to build the strength component.

• 📝 My current strength plan.

Share this newsletter HERE looking to train like a Hybrid Athlete!

Common Questions from Part 1:

1. When you referred to “phases” last week, what did you mean?

Phases refer to cycles of training, such as focusing on specific goals over a two-week span. It’s not about covering everything in the first two weeks but progressing intentionally week by week.

2. Can I skip speed sessions and stick to easy runs?

Absolutely! If your primary goal is to establish a base and simply enjoy running, that’s perfect. When you’re ready to focus on speed or improving your time, let me know—we’ll tackle it together.Building the Strength Component

How to Program in Strength

One of the biggest challenges in a hybrid program is balancing strength training with running. A common concern is how to build leg strength without compromising speed or endurance. It is crucial for any given training you allow for adequate rest in order to get the benefit, often referred to as “gains” in bro culture. It is the most neglected aspect of programming in hybrid training. So lets solve that:

For Beginners:

• 2 strength sessions per week; one big compound upper-body movement and lower-body in the other.

• complete on running rest days. Especially early on your legs will be sore

For Advanced:

• 2-3 strength-related sessions per week:

  • 1 upper-body session.

  • 1 lower-body session.

  • 1 Light strength session, light resistance, form and speed

Weekly Example for Runners (reminder from last week):

M: Easy run T: Speed/intervals, W: Day off, Th: Easy run, F: Day off, Sa: Long run

Where to place strength sessions:

• Lower-body strength: Wednesday (rest day) or immediately after your Tuesday quality session.

• Upper-body strength: Friday or Monday (if you’re doubling).

Why this setup?

• Doing lower-body strength after a quality run prevents fatigue from affecting your speed session. Those speed sessions need to uncompromised, ie you need to have your body fresh enough to have the ability to hit those speeds to get your body used to the intensity. If you fatigue before hand it will affect your ability to do this. So I put these before my leg days

Example Strength Week: (My Plan):

This is my weekly plan, it is on the extreme side, so do not look at this and feel you need to be doing the same unless you have the time. I will be touching on what “simulation” sessions are next week

• Monday: Simulation session (cover this next week)

• Tuesday: Lower-body strength

• Wednesday: Simulation session

• Thursday: Upper-body strength

• Friday: Off

• Saturday: Light strength

What does your strength session look like?

• 2 Major lifts working.

  • Lower body: squat, deadlift, reverse lunge, hip thrust

  • Upper body: Bench, bent row, pull up, shoulder press

• accessory work

  • exercises : weighted push ups, single up DB press, goblet squat, \

• Time:

  • 10 minute warm up, 15-20 minute on each major lift (2 per session) 15 minutes on accessory work

• Reps & Sets:

  • reps typically do not exceed 8 and are usually around 5

  • sets for 5 reps no more than 5 sets, for 8 reps no more than 4

  • Tempo: throughout the course of your program adjust the tempo of the movement to get the muscle having more time under tension and on the opposite side, learning to build powerful speed throughout the movement (this is mostly done in the light strength day with less resistance)

Quick Notes:

🥗 My full “Everything I Eat in a Day” video is coming to YouTube Saturday Subscribe HERE.

📘 My mate Sahil Bloom’s book is now available for pre-order, the 5 types of wealth—ill be referencing it a lot in upcoming newsletters. Pre Order it HERE

🍳 The number of egg roses shared on social media this week was INSANE—keep ‘em coming!

Hit me up if you need have specifics on the above! See you next week for Part 3 the final piece as we look at the specifics of simulation days.

Cheers,
Dan

#EatGoodFeelGood