The New Hype: Hybrid Training | ETP#168

09/17/24 • 80 min

1 Listener

In this episode, we dive into hybrid training, which is all the rave right now. We point out that hybrid training doesn’t have to mean running, and that your goals should guide your approach. Bryan shares how cutting back on both cardio and lifting volume has worked wonders for him. We also talk about picking the right modality for you and the benefits of zone two training for health. Starting slow and ramping up intensity is key, and it’s important to adjust based on feedback and potentially even getting some lactate testing done. We also go over how to track progress in cardio training and discuss the challenges of balancing strength and cardio. We share tips on using lower rep ranges for better body composition and performance, plus how to structure your workouts for the best results.
TIMESTAMPS
00:00 Intro and Updates
17:40 Tailoring Hybrid Training to Your Individual Goals
23:09 Choosing the Right Modality
31:52 The Importance of Zone Two
35:05 How to Scale Your Volume
39:39 Evaluating Zone Two Training Over Time
43:22 Does This Cardio Carryover to Body Composition?
45:15 Improved Recovery through Increased Cardiovascular Adaptations
47:39 Structuring Cardio and Lifting Sessions
51:53 Balancing Volume and Trade-offs
57:28 Should We Prioritize a Strength Emphasis?
01:06:55 Periodizing Hybrid Training
01:11:49 Monitoring Progress
01:14:05 Different Types of Intervals

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Previous Episode

Personalizing Your Training Volume | ETP#167

In episode 167, we discuss how to personalize training volume, covering key considerations like progression, training age, effort, and schedule demands. We emphasize the need to find the right balance between volume and effort, and the importance of individualizing volume for different muscle groups. We also highlight the impact of non-gym factors, such as time constraints and recovery capacity, on training volume. Our conversation provides practical insights and strategies for optimizing training volume based on individual needs and goals.
TIMESTAMPS
00:00 Introduction and Updates
18:08 Progression and Personalizing Training Volume
23:28 Training Age and Individual Muscle Imbalances
28:08 Effort and Reps in Reserve: Balancing Volume
30:56 Considering Non-Gym Mediated Factors
32:52 Finding the Right Balance: Personalizing Training Volume
37:36 Exercise Selection and Volume
45:54 Nutrition and Training Volume
48:29 Sleep and Recovery
53:36 Stress and Training Capacity
01:00:29 Subjective Markers: Pump, Soreness, and Fatigue
01:03:53 Episode Wrap Up

Next Episode

September 2024 Instagram Q&A | ETP#169

It is once again time for our Monthly Instagram Q&A episode. September 2024 edition. This month we cover 18 questions. Notable highlights are a protein bar that might actually be worth giving your macros, and combating overwhelm from all the new content constantly released from the evidence based community. Thanks for listening!
Published research that was referenced in this episode:
https://pubmed.ncbi.nlm.nih.gov/36754062
https://pubmed.ncbi.nlm.nih.gov/34100789
https://pubmed.ncbi.nlm.nih.gov/36178597
Timestamps:
00:00:00 Intro & Updates
00:12:20 -What are your views on the cost/benefit of truly fighting for that final rep. Face contorting, bar speed slows or stops, and you have to grind 3-5 seconds just to complete the rep?
00:24:35 A fun experiment would be for Aaron to follow Bryan’s programming and Bryan to follow Aaron’s for a couple months.
00:28:42 How would you design a leg day for an intermediate hypertrophy client who only wants to train legs once per week and upper 3x per week?
00:31:38 Any interest in the new Voltra cable attachment Kas showed? Especially if they update resistance profiles. If you go to N1, can you compare it to the prime smart cam/torque arm in feel?
00:34:55 How do you combat overwhelm with all of the new content constantly coming out from the evidence based community? Specifically podcast and YouTube, it’s impossible to keep up.
00:39:35 How to assess training and nutrition when entering a new and more stressful stage of life. Started school again and weight shot up despite not changing training or food.
00:42:53 How many hours of cardio per day hits the threshold for endurance training?
00:45:35 Thoughts on influencers feeling healthier when eating food in Europe?
00:52:05 Does downhill running/walking have any benefits?
00:53:03 Thoughts on Peter Attia’s “David Protein” Bars.
00:56:02 Are step ups, Bulgarians, lunges, and single leg press too similar to put more than one in a lifting session?
00:58:20 If you stopped tracking macros, what would your diet framework be?
01:01:42 Do spikes in blood sugar in non-diabetics cause skin or health issues?
01:03:40 How would you approach workout design for an elite swimmer?
01:05:41 Do you think there’s a point where DOMS can be too extreme and only have negative impacts?
01:08:30 What would the 2021 version of you guys say to the 2024 version about Hybrid Training?
01:12:14 Ideal weight gain rate during a build phase?
01:17:30 Any recommendations or readings you’d suggest on mindset or processes?

Eat Train Prosper - The New Hype: Hybrid Training | ETP#168

Transcript

00:00:27.094

What's up guys, happy Monday or Tuesday or I mean, realistically any day of the week that you are listening to this, I hope it is a very happy day. Welcome back to another episode of Eat, Train, Prosper. This is episode 168 and Brian and I are going to dive into a little bit of the new hype, which is hybrid training. So I'm sure that you have seen run clubs popping up. You have probably seen. Maybe some of your influencers if you follow that kind of crowd or even frie