Hybrid Training [E-Book]

• Intermediate
• Advanced

• Strength
• Conditioning
• Hypertrophy
• Hybrid
• Running

• 45-60 min Sessions
• 5 Days / Week
• Designed in 6-Week Cycles

Every TRAIN HARD program now comes with the TRAIN HARD FIVE (TH5) Nutrition Protocol—your blueprint for fueling your workouts and transforming your body.

Here’s what TH5 delivers:

• A Simple, 5-Pillar System: Prioritize protein, structure meals, cut alcohol, stay consistent, and track progress.
• 12 Weeks of Guidance: Clear, actionable steps to burn fat, build muscle, and fuel performance.
• Results-Driven Strategies: Proven methods to maximize recovery, energy, and discipline.
• Seamless Integration: Works hand-in-hand with FORCE, FLEX, HYBRID, and SAND programs.

Training is the foundation. Nutrition is the missing piece. With TH5, you get both.

• 10-Weeks of expertly designed HYBRID training, split into two 5-week micro-cycles, ending in a taper week that primes you for race day.
• Access to two distinct running tracks tailored for different goals: one for short—to mid-distance events like 5K, HYROX, or 10K and another for longer challenges like half marathons or marathons.
• Three to four days of combined strength and hypertrophy training each week that complements your running schedule without risking overtraining.
• Access bonus guidelines on nutrition, recovery, and injury prevention—all crucial for anyone merging high-intensity strength work with endurance training.

• Runners looking to preserve or build muscle while improving their race times.
• Strength athletes looking to improve aerobic endurance without sacrificing muscle mass.
• Busy individuals committed to training 6-7 days a week, balancing easy runs, speed work, long runs, and strength sessions.
• Those who aspire to excel as all-around athletes who want the aesthetics of a lifter with the stamina of a runner.

HYBRID FLEX is for the ambitious, tenacious, and those who want it all: the strength to command the weights and the endurance to conquer miles. If you believe in having your cake and eating it too—looking the part and acting the part—this program is for you.

Combining a standalone hypertrophy or strength training program with a cookie-cutter running program is a recipe for burnout, injury, and lackluster results. Take the guesswork out of combining the two with us, and let’s continue to TRAIN HARD. 

Crush Your Next Race, Look Damn Good Doing It With HYBRID FLEX.

Monday

• Session 1: FLEX Upper Body Day 1

Tuesday

• Session 1: Running Workout + Speed Work
• Session 2: FLEX Lower Body Day 1

Wednesday

• Session 1: Easy Run

Thursday

• Session 1: FLEX Lower Body Day 2

Friday

• Session 1: Easy Run + Strides
• Session 2: FLEX Upper Body Day 2

Saturday

• Session 1: Long Run

Sunday

• Rest

MANDATORY EQUIPMENT…

• Barbell + Bumper Plates: Weight for heavy Squat, Bench, Deadlift)
• Squat Rack + Bench: Adjustable Incline Optional
• Pull-Up Bar or Rings
• Dip Bar
• (3) Pair of DBs: Heavy: 70lb or Heavier / Moderate: 50lb Suggested / Light: 20lb or Lighter
• (2) Kettlebells: Heavy: 70lb or Heavy / Moderate: 53lb Suggested or Moderate
• Resistance Bands: (1) Thick Band / (1) Thin Band

OPTIONAL EQUIPMENT…

• Functional Trainer (Cable-Cross Machine)
• Access to Cardio Equipment (Run, Assault Bike, or C2 Row)
• Access to Jump/Step-Up on Box or Object
• Additional Weights, DBs, & KBs
• Sandbag / Sand Med Ball