Kindal doing high knees to get her heart rate up as if sprinting to then go into strength training.

Kindal Boyle

What is a Hybrid Strength Training Program?

We live in a world where as a society we love to redefine something to make it sound new.

Hybrid training is exactly that.

Hybrid training has been around forever.

Traditionally called cross training.

Athletes and military styles of training have been using it forever.

It became know as metabolic strength training .

CrossFit brought the style to mainstream popularity.

And today it's been (at least temporarily) rebranded hybrid training.

Here's what hybrid training is to me and why you should be using it as your primary style of training.

Hybrid Training Is Not Just Running And Weight Lifting

At a high level... hybrid training is the mix of a weight lifting and some type of cardio.

Kindal doing kettlebell snatches which are cardio heavy yet weight based workout and you can even pair this will running.

But hybrid training could technically be any two types of training mashed together in the same workout.

Redefine Hybrid Strength Training

It's not just a mix of strength training and running...

Kindal is working in short bust sprint elements into her strength training to help boost heart rate and work on explosive muscle contraction while getting in cardio training.

It's the type of strength training you're doing mixed with a specific type of cardio (or other types of training).

I am going to show you some examples so you understand how to use hybrid training or cross training.

This "style" is the most efficient and effective style for working out... especially for women.

What Most Women Do When It Comes To Strength Training

Most women tend to think of strength training as the bodybuilding style.

A woman using a chest press machine that isolates the muscle and eliminates any need for balance or fully body coordination.

(Sorry for the AI generated image... I don't have access to a "traditional" gym where I can take a picture of me using a chest press machine.)

A bodybuilding style means...

Arms one day
Legs another day
Abs one day
Back and hamstrings another

Everything is traditionally split.

The exercises are mostly (not always) focused on one muscle and movement pattern.

And there are long periods of rest between each set.

A cross training style of strength training is completely different.

The focus is on **total body (compound) movements**
There is little rest between exercises... sets... and circuits
It's not about going crazy heavy and more focused on speed and power

This style of strength training has a cardio element built into it. It's an athletic style of strength training.

What Is Athletic Strength Training?

Kindal doing a much more athletic motion of a reverse lunge with a kettlebell over her head. This engages her entire body and forces it to coordinate together.

An athletic style of strength training is a mix of:

Cardio speed and endurance
Coordination and agility
Endurance strength
Sometimes maximal strength (a little different)
Mobility and range of motion

Pair this with some sprint style training (like actual sprinting or fast running) and you'll have the perfect calorie burning... strength building cocktail.

Plus it's a ton of fun too!

Let's quickly look at each and how I use it with my members.

Speed And Endurance

Kindal at the top of a twisty burpee jump right before she goes immediately into the next rep. It's very dynamic and uses multiple planes of motion.

I lead workouts in a tight... small sized space. So there is not room to actually sprint or run.

But that does not mean you can't do some short speed and endurance work.

I like to always have a yoga mat on the ground to give me reference for my space.

Start on one side of your mat and SUPER FAST accelerate and immediately stop just as you pass the other end of your mat.

This gives just enough acceleration to get your heart rate up so when you do multiple lengths... you're working your endurance.

Kindal shuffling fast around her yoga mat getting her heart rate up and building a strong athletic base of fitness.

If you can get out to a park on the weekends and do some real sprints... all the better.

Coordination And Agility

Kindal doing side to side skier hops that not only works her agility but also her balance and touch to land softly.

Kettlebell training is a great way to improve your coordination... so learn how to use kettlebells .

But one way I use agility training in my workouts is with my yoga mat again.

Start at one corner of your yoga mat...
Side shuffle to the other corner...
Immediately sprint up and into a side shuffle to the far corner...
Immediately back peddle to the corner and side shuffle again...

Kindal back peddling and moving around her yoga match causing constant changes in direction and then making it strength based with burpees at two corners.

This is a great way to simulate the footwork of an agility ladder while getting your hear rate up.

Another way I love to improve coordination is through balance training . Balance training is one form of training most women completely ignore. You shouldn't.

Endurance Strength

This is simple in nature... it's high rep exercises with lower weight.

Think of it like jogging vs sprinting.

When you sprint... you can only go for a short distance.

But you can jog for miles and miles.

When you use light weights you can continue to knock out reps and get to 14... 18... even over upwards of 30 if the design is right.

The goal is to take your muscles to that breaking point over a longer period of time so they have to adapt.

Maximal Strength

The opposite of endurance strength... this is the sprinting part.

Heavier weight and lower reps.

However... it's not completely maximal strength where you're trying to lift your heaviest .

Remember, we're doing cross training (or hybrid training) so our heart rate will already be high.

When you go real heavy lifting you want to be rested.

So our maximal training is a little hybrid as well. But we do want to train with heavier weights to challenge our strength and muscle coordination.

Mobility And Range Of Motion

Kindal working on slow kettlebell getups and really exaggerating each step of the movement so she can build her balance and her joints ability to fully move.

I am going to give you two ways you can work on this...

First... when you're lifting weights extend in the end range of motion.

For example... when you're squatting... keep really good form and go down a little lower testing your form at the end range of motion or bottom.

Or... if you're doing kettlebell snatches... when you get the kettlebell overhead, pause and really extend high through your shoulder.

Kindal is fully extending through her shoulder at the top of the kettlebell snatch worker her smaller muscles and taking her shoulder joint to its maximum extended limit.

Try my Fit Finisher workout called End Range of Motion workout and see this in action.

Finally... stretch and do yoga. Move your joints through their full range of motion the more range of motion you'll unlock.

But you have to be consistent.

This Is The True Hybrid Strength Training Formula

Let's recap the styles of training...

Cardio speed and endurance
Coordination and agility
Endurance strength
Sometimes maximal strength (a little different)
Mobility and range of motion

Other than when you're doing yoga or a stretch routine...

You can mix and match all these styles together for true hybrid strength training.

I know that's not exactly a formula you can use to start building your own workouts...

But workout design it's easy either. I've been doing it for 18 years and I'm still learning.

If you want to add hybrid strength training into your routines and reap the fat torching... muscle defining benefits...

Go learn about my programs .

I offer a style of program that's right for each woman... no matter where you are in life.

Follow me on my socials below and talk to me. I'm here to help you!