Build Your Hybrid Athlete Program (Running + Lifting)
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- เผยแพร่เมื่อ 4 มิ.ย. 2024
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00:00 Intro
00:40 Set a personal goal
2:05 Hybrid Athlete Bundle
2:44 Training frequency
4:20 Progressive overload
6:44 Muscular vs. strength development
MB01NPN8OXNBIUE - กีฬา
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My current version of hybrid is heavy weight training and hiking - going 10 or more miles up and down trails is a fantastic way to get cardio, be outside, and connect with nature
That’s my goal! Not much better than a good hike
what shoes do you use for hiking?
@@Mathes881 I wear Merrell boots, MOAB model. I've had them for years and they've taken me hundreds of miles at this point and they're in great shape!
how often per week?
Sounds like a good time to me...
I think it’s important to reiterate something Nick said. What he has described in the video is IDEAL. It may not always be possible based on each individuals commitments. Train, like Nick said, focused first on what you’re enjoying most and then add what you can based on your life. You don’t have to be a carbon copy of Nick Bare. You need to be and train like yourself. Hard lesson to learn and one I’m still learning.
This. For most people is almost impossible to keep both capacities at the same level at the same time. You will have to alter mesocy cles where you focus on weights and others where you focus on running while keeping weights at maintenance
Great comment, 100% agree!
This was you speaking to yourself. Everything is time management and commitment
@@justvibing2497 nope, it is not.
@@kzelmeryes it is. Get off TH-cam and leave your comfort bubble like a man
Hybrid training is the best! There’s nothing like that combination of having optimal health and still being strong/having a shredded physique!
Factual
Yeah it's good for runners and other athletes but it's not good for bodybuilders.
@@Moon-gc2cvIt's not good for professional runners either, according to a study you gain 1.9s/km per kg until you reach your ideal weight. It's good for amateurs in both who want to find a balance
@@Moon-gc2cvcorrect. It's for actual athletes.
Nick Bare has motivated me so much over the past few years to continue and develop my fitness journey.
Hybrid training is the way to go. I do weights/calisthenics 3x a week along with 2-3x a week martial arts taking Saturday or Sunday off for full rest. Been doing that the last 10 years, never will go back.
Really thinking of adding calisthenics to my life.
@@vincentmamotos9937don’t think about it. Just do it bro!!
Current goal:
Sub5 minute mile and 315 lb front squat in the same day. At roughly 190 lb bodyweight.
Have until Oct 1st to do it!
How close are you??
I’m curious too know as well
Lol, good luck, i dont think people realize how tough sub 5:00 is if you havent been training for it for a year
Great video! I’ve been training this way for years & you broke it down perfectly!!
the production quality of this video is insane, hope to inspire and help as many people as you with my videos one day!
Hey Nick, good meeting you and the family at HEB. You are the real deal!
Ran my first 5k this morning, and your channel has been a huge inspiration for me to pursue my fitness goals. Thank you and your team!
Good content.
Thank you for showing this and documenting your path is definitely helpful.💙🙏🏼
More content like this please! Great video been waiting for something like this.
Here’s my Running/Bouldering/lifting plan:
Monday = Climbing + 5km run
Tuesday = Leg Day (Quad focus)
Wednesday = Light climb + Small Push workout
Thursday = 5 Miles Easy
Friday = Climbing + Deadlifts and upper back
Saturday = 8 Miles Easy
Sunday = Push Day
Any thoughts? And other climbers here?
The plan looks solid. Would be interested to hear how well you recover if you are doing something every single day? I appreciate some days have “easy” or “light climb” etc and not bashing, genuinely curious how you manage burnout?
Add some rest days.
I’ve been struggling to balance climbing, running, and lifting while still resting enough to fully recover. Lately I’ve been trying to fit more volume into fewer lifting sessions. Also, I know you are working your back muscles when climbing and on your deadlift day, but a dedicated pull session spaced out from your climbing sessions would probably be beneficial!
@@owenj005 to be honest I’ve been changing up my plans a lot to accommodate to more rest. This seems to be the best plan for me I feel more energetic than ever. My 5 miles easy is essentially a rest day
@@huntermaul6132 it is a struggle, definitely depends on the person as well. And yes I’m trying to add in a few more pulling movements to climb days like on my Friday in order to make sure I’m not going to have imbalances
The editing in the video is elite! 💪🏼
Great video! Puts everything into perspective. Lift weights while still being able to maintain athleticism‼️
Started athletic life as a competitive cyclist…then boxing and then strength training. Now I do all three as a 58 year old and I’ve improved in all of them; often posting best times in cycling against cyclists of all ages. VO2max of 64, max HR of 185, and all in all, lean & mean; i.e., athletic. Since going 75% carnivore 1.5 yrs ago (only consume carbs 1hr prior, during & post training) I’m peak performing consistently with a 6-day a week schedule. The hybrid approach works.
My hybrid alterntate plan is run or walk 7 days a week at 5 am. Getting up at 5 am is non negotiable. Lift weights, stretching or calisthetics 7 days a week when possible at 5 pm. Eat in chloric deficit through the week and enjoy the weeknds splurging. Thats a good balance for me.
Great video Nick. Thanks for making this relatable
Great video. Finally a program that fits my goals of being in well rounded fitness with emphasis on functional movements. Can’t wait to get started and also try out the bundle of supplements.
Amazing Nick! Top quality video all around. 5/5
Currently I am using the Nick Bare Hybrid program. With my schedule I lift 3X per week but with every lift I do 10 minutes of high intensity rowing as my warm up. Then, I also run 2 times per week. One aerobic run and 1 speed run. I also workout in the weekend just walking through the woods, riding a bike, or just getting work in around the house.
Hybrid training has been around for a while and one series of books that highlights this training is Tactical Barbell. I know the name may sound cheesy but it uses a minimalistic approach to training and will help program for those interested in the hybrid exercise style.
More videos like this - love the how to’s
Love this series!
Thanks my friend, the only TH-camr clean my brain about the "how" for normal people.
Thank you Nick, you've inspired me and I feel this will benefit me in my Judo.
Great episode! Thanks for sharing.
NICK YOU ARE THE BEST!!!!
Before this series, I was training like a hybrid athlete, but I was doing it wrong. It was leading to muscle burn, exhausting and no progress.
But I've started the hybrid athlete program from BPN app and it's been a life changing! Muscles are growing, I feel better, stronger and sharp.
I just replaced running with my tennis and it's great!
Even my gf has started to be into it! Thanks Nic for all the knoledge you share and amazing supps! Go one more!
What were you doing wrong?
@@BigWalkinTallVNot taking his testosterone shot. 😂
In all seriousness, I wish Nick were honest about his use of testosterone to support his training intensity. There’s no way to hold on to as much muscle as he does while doing so much cardio if he were natty.
@@kungfoochicken08you just aren’t feeding right
@@Dawnyy It’s not a matter of protein and calorie intake, it’s a factor of overtraining and maintaining the testosterone levels to keep your performance up. Look at other runners with 2:45 marathon times, they’re all carrying around a lot less muscle mass. Something like a “sports TRT” dose of 250-300mg of testosterone perfectly explain his ability to train for triathlons and ultras while maintaining and even building muscle mass.
If Nick were natty, he would be shouting it from the rooftops, going on channels like MPMD to do bloodwork. It would be great advertising for the effectiveness of his nutrition company. His silence and lack of transparency on the issue is deafening.
I’m on TRT myself. I think it’s great. I love the impact it’s had on my workouts. I just don’t like guys like Nick who pretend the supplements they sell are the reason for their superior performance. It’s fundamentally dishonest and abuses the trust of his audience.
tbh i wont argue what you mentioned. for me ive been making progress whilst training multiple hours a day, then again, i have only been training for only a year and a half, started with hybrid training from the beginning, so its possible im still reaping benefits from newbie gains and might plateu hard here in another year or two.@@kungfoochicken08
Beginning had me confused at first but loved it. Also, COULD NOT AGREE MORE.
I scrolled down through the comments and 99% of you guys are still asleep this man dropped and showed so much in this video thank you nick you are a beast one of a kind. I am on my way to the top. I will bring a blessing and value to the market soon come soon in god we trust. Stay blessed .
I love your channel thank you for quality content
love your channel. I do mild weight lifting and cycling. nice to see that these days, people emphasize both. My sister was a marathon runner and her husband was a weight lifter. Both ended up with major surgeries before 50 years old and now are mostly unable to do sports. It seems healthier to try to do a little of both.
Hey Nick Bare - love your videos and am pretty stoked every time a new comes out.
Do you think you'd give us any tips on how much volume and how to time workouts for someone who basically doesn't go to the gym at all but wants to get into both running and lifting? Would love your insight. I'm also really interested in KBoges' style of training, doing effectively a push/pull/legs workout every day. What're your thoughts on this?
Absolutely love your content Nick! I have represented Ireland in Powerlifitng as a junior but have since transitioned into hybrid training thanks to your videos and I absolutely love it! Would BPN supplements ever be available in Europe? Struggling to find a reliable source to purchase from, and ordering directly from US isn’t really an option as we have to pay a crazy import tax on everything. Thanks for all the content and get one more !
that 20% off bundle is HUGE 😎
Cheers for being able to force our bodies into action 🎉
the hybrid plan means you need TRT, HCG, and anabolics.
hope its a joke
I’ve always been into running. Just bought a bike last week, and have been using it for cross training for my running.
Just completed Day 1 of your Hybrid program
Great series😎💪🏽💯
Solid content Nick! Not sure if others have the same thing... Ever since I started running last year I noticed I get up WAY EASIER when it's weightlifting day. It doesn't take me much thought. Whereas on running days, I have to get my mind right the night before. It's so much easier to hit the snooze button at 5am on running days. And when I have weightlifting scheduled that day it doesn't matter if it's snowstorm, tornado - I WILL GET UP and WORKOUT. Haven't really found the solution to this odd mental behavior for runs. Would appreciate the video on it Nick! Does anyone have the same but maybe vice versa?
I love running and hit snooze on lifting days lol
Yeh I’m the opposite aswell. Potentially just says you enjoy the lifting side more. Also maybe the fact that a gym is indoors and not affected by environmental conditions! Either way I think we all have those days where we have to fight our mind and just get up and go! Have you got any nice trails or anything nearby? Trail running can break up the monotony of road running and make it more exciting
I have exactly the same. Love running but only once I'm 15min in it.
Been training as a hybrid athlete for years! Absolute best way to train!
Split
Monday- chest /arms 20min of weighted vest jump rope
Tuesday- 2 miles before work trying to hit under 7:30 per mile 30min weighted vest jump rope /Shoulders
Wednesday same 2 mile run - back/triceps 10min jump rope
Thursday same 2 miles - chest /legs 10 min jump rope
Friday 2miles - if I feel tired I don’t lift if i feel good I do accessories abs/ shoulders/arms/ back- low intensity
Saturday -6 mile run every weekend I add 1/4 mile try to achieve under 7:30 -7:45 pace chest/arms
Sunday - 5 miles same as above
Triceps/ back with low intensity legs workout
Slow your pace down, most miles should be easy/base pace running. Just do 1 speed/tempo workout a week.
Great video !
I train Hybrid & love it !
🎉love this!
This guys has a true amazing physique he added torq this muscles by training the way he did ! Verry solid sir im not easyli impressed but kudos to you sir 💪🏼💪🏼🔥🔥🔥💯
I do this:
Monday and friday legs
Tuesday and Thursday upper body and leg rest
Wednesday glutes and a chill run
Saturday and Sunday heavy run! :D
One very important point that I'm surprised wasn't mentioned: if you're doing both strength and endurance training on the same day, always do your strength training first as it'll have less of an impact on your endurance than the impact that endurance training would have on your strength.
Okay Nick! I see you looking at the Jiu Jitsu tournaments! If you do, I recommend you hit up 10th Planet Austin. BJJ is personally my form of cardio because I hate running.
Was curious if anyone else saw this.
Go One More baby!
💪 Hybrid Athletes are always the best because they play every sports and they are radey to every life situations . All Army officers are hybrid athletes and they are really strong not just looking strong i really respect them .❤
❤ Thankyou sir for providing this important information this information about fitness help everyone to live better , stronger and happy life. 😊
Parkour and jiujitsu has helped me out alot
GO ONE MORE!!!
Very nice! After my Ironman this year, I currently do 3 times strength and once each running, cycling, swimming and one day I do a long dog walk (i.e. march) with a 12kg weighted vest.
I will go back to mainly focus on triathlon training 21 weeks before next years race.
I love the hybrid approach to working out. I’m currently on the boxing / biking / swimming cardio routine and then calisthenics for strength training. It constantly pushes my body and also makes things fun.
Running is my drug of choice but I also love strength training. I’ve also done several 100s and powerlifting. I’ve got 20 years in the laborers union and I need a good balance of strength and endurance so naturally I train like a hybrid athlete. My dilemma is the more I run the less I want to train legs. The squat is my favorite exercise and also the most advantageous, how do you balance leg training with your running?
I feel you, if I prioritise running, my squat takes a hit, I find it really difficult to progress on the 2 types and I only do legs once a week.
What is the data field in the bottom of your data screen?
I figured:
Top: Heart rate
Middle: Distance, timer
Bottom:
thanks for sharing
I enjoy running more, but I enjoy the way strength training makes me look more than anything lol
I am currently in a recomposition of my body, and I was wondering how you would balance in Running and Cycling with a 6 day Arnold Split in the gym? I love your videos!
My schedule:
Monday = Leg Day + Easy Run
Tuesday = Chest & Back + Battle Rope
Wednesday = Arm & Shoulders
Thursday = Leg Day + Easy Run
Friday = Chest & Back + Battle Rope
Saturday = Arm & Shoulders
Sunday = Rest
Good enough? Any thought?
@Nick, do you think if a strength training split where you train your Full Body is optimal or something like Push / Pull / Legs is better? At the moment I am running 3 times a week following the MAF protocol and I am during my base building phase. Also, I have 3 strength training workouts where I train full body. I am thinking to switch to Push / Pull / Legs but this will lower the total frequency I have for each muscle group to only 1 time per week. Any feedback will be appreciated! Love your content!
Hybrid training just seems like a version of Military training especially in the Infantry world
Lol hoooah
Really like your content, helps out a lot
Is there any plans to make a BPN HQ or Wearhouse in Europe?
I would really like to try out your products, but if I have to order from the US the tex will be so insanely high that I wouldn't make any sense. And my money would be better spent on buying something here the EU
Im a hobby bodybuilder at 230lbs. I am doing fullbody 3-4 a week and now I have begun doing intervals or running and incline walking in the days between. I bike a ton as transportation so I feel my cardio is fine, but what is really strange to me, is "learning" how to run. I sometimes takes me up to 40min to hit my stride. Once my stride is good and I feel my pace is comfortable running feels fine... I am also a little surprised I am not feeling a physical toll such as my low back, knees or shins, only systemic fatigue from the higher workload.
I love this, this the way for me, thanks for all! ❤
Love the content. I'm 45 and consider myself a hybrid athlete. Lift 3 times a week. I run 5-6 days a week. Just a quick question for you. I read that I should get 300-500 miles out of my running shoes. I am 190lbs. I seem to only get 250-300 miles out of my New Balances. Do heavier guys wear out shoes faster?
The introduction on this video is my favourite one ever 😂
This man said "Optimal is not the best way" when the literal definition of the word optimal is the best way
Loving this content. Do you ever use jump rope?
thank you
When it comes to enjoyment I think I take the opposite approach, I enjoy running long distances, it feels great, while strength training is something that I feel I need to do and it has really benefitted me but I don't enjoy it the same as running. So I tend to spend more time strength training because it's what I least enjoy.
Is this considered a hybrid training program? :
-Saturday (Chest, Triceps, & Calves):
1. Dumbell bench press 12 x 3
1. Push Ups 12 x 3
2. Decline Push Ups 10 x 3
3. Dips (Chest) 10 x 3
4. Diamond Push Ups 8 x 3
5. Dumbell Skullcrusher 10 x 3
6. Dips (Triceps) 8 x 3
7. One arm dumbbell triceps extension 4 x 3
8. Calf Raises 25 x 3
-Sunday:
Running 3KM in the morning
Doing MMA in the evening
-Monday (Back, Biceps, & Abs):
1. Wide Pull Up 7 x 3
2. Bent Over Under Head Row 3 x 12
3. Mid. Lat Raises 3 x 3
4. Dumbell row 15 x 3
5. Bent over fly 2 x failure
6. Dumbell shrugs 25 x 3
7. Dumbell Waiter Curls 12 x 3
8. Outward Curls 4 x 3
9. Hammer Curl 4 x 3
10. Concentrated Curl 2 x 3
11. Sit Ups 20 x 3
-Tuesday:
Running 3KM in the morning
Doing MMA in the evening
-Wednesday (LEGS)
Goblet Squat 15 x 3
Quad Focused Squat 15 x 3
Lunges 14 x 3
Body weight Leg Extension 10 x 3
Dumbell Deadlift 15 x 3
Leg Curl 20 x 3
Calf Raises 25 x 3
-Thursday:
Running 3KM in the morning
Doing MMA in the evening
-Friday: REST
PLEASE IF YOU ANY SUGGESTIONS, CHANGES, OR ADVICES LET ME KNOW
Also I have limited access to Gym Equipment. I did this program as I have chest dips, pull bar, and dumbbells at home
Funny enough the guy at the end of this video, Jordan, was the first guy that ever recognized the Go One More tattoo on my left arm. Ran into him on an airplane and he told me he was gonna be on Nick's podcast in a couple weeks. Couldn't believe it lol
I would love to see Nick Bare x Russwole powerlifting meet comp and prep series Bpn sponsored athlete just happens to be one of the best powerlifters in the world
Atleast a mock meet collab video
Enjoying following from Denmark! Are you wearing a Garmin watch, and if yes, how do you interpret the training statuses it provides? Do you even follow it? I have experienced that this sometimes does not give a representative picture of your actual current state.
I have the feeling, that recently, everyone is more concerned about the music and effects in their videos instead of giving informations away. There is the word "Program" in the title. But what is the program? 8 minutes just for "Hey do cardio and lifting!"? Should I do the cardio on the same day? How many sets, how long zone 2...
Should I do both in a day? I can run 1 mile in about 9-10 minutes, and I have very little equipment, I have dumbbells I usually curl 30s for 3x10, im 210 pounds, want to get to 170-175 I’ve been 180 before, I’m having a hard time making a plan and types of workouts to follow on sets increase decrease weights? Etc, I’m in a calorie deficit, I’m doing what I can with little knowledge, im eating 1000-1200 calories, 80g of protein or so, i want to be able to burn 800+ calories, i know it seems like a lot at least I think, I could also do calisthenics just need a plan any advice would help thanks.
This literally taught me absolutely nothing
I agree very much
Hahahah ur right
But he mentioned important things, such as recording your progress day by day. Although you must mix strength exercises with cardiovascular exercise. This can serve as an overview for beginners 😅.
Thanks for saving me 7 minutes
@@ferneymaldonado6141I’m a beginner and sadly, it taught me nothing.
it's easy when fitness becomes your livelihood plus all the sponsorship deals.
My problem at the moment is that I literally love running so much that when I get into that runners high I legit just wont stop running. I know I need to run less because my calfs ache and I am starting to have a lot of pain and other leg issues but when I go to start running for 3-5 miles for some reason I'm just addicted and I go for 8+ so I just need to find my schedule/program
You’ve sold me.
As I am breaking into Ultra-Running, my issue is of 'when'. 'When' to lift, when to do hills, when to do tempo, when to do zone 4-5 workouts, when to do long runs, when to do back to back runs and when to go slow.
Hey guys! Would love to get your help. I'm interested in getting into this whole Hybrid Athlete world since I aspire to play volleyball in college, and have a 3-year timeframe to work on this athletic side. However, I still didn't want to fully give up on the muscle-gaining part because I'm pretty skinny when it comes to muscles and a little overweight (the famous skinny-fat).
How can I still work hard to get stronger, get muscle size, and on top of that still have enough energy to play volleyball, run, work on my mobility, and do plyometrics to work on my vertical jump and explosiveness.
Massive thanks for your help!
Great video!
My biggest problem is once I start to increase my weights my sports performance takes a hit. Is there a way to train weights that will not hurt sports performance?
Nick, I use your fitness app. Q: do I start with hybrid 1, 2, or 3? Or do I begin with hybrid 2023 challenge?
If your goal is to train for a marathon, so you’re working in your aerobic zones, how do you work on progressive overload? Just endlessly add on miles every week?
With this training. I think you should try doing a spartan race.
I have the training down packed, just need to dail in my nutrition
Nick bare hyrox!!
What about the many dads out there with multiple kids+ running their own business etc. Would love some more detail options/suggestions for those with not as much time/energy. I get priorities come into play but for those who still want to stay/get in shape! Thanks so much for consideration.
Create a schedule accounting for 24 hours of your day and figure out where you can squeeze in workouts. We find time for what’s most important to us and makes excuses to get out of what we don’t really prioritize. Get your kids involved in working out, it helps make it important and teaches them life lessons.
That's me. I workout at 5am. I start with a 10 minute run every day and then strength train directly after for around 45 minutes. Then I hit the shower and go to work from there. I know it's not exactly optimal but a high calorie and protein diet really helps and I've been making good progress in both arenas
@@James-if5jt Moving for a hour every day is more than 90% of the population.
Thanks so much guys. Really appreciate the feedback
Mom of two kids here. Early mornings are key, before the kids wakeup, and if life happens to interrupt that, I get my workout in over my lunch break.
Don’t forget the cycle 🤪
no, no just take the BPN supps to look like him! 😆
love ur content, but where can i find actual specifics of it, macros/sets/reps etc.?
Man, I wish I could workout with you
Do you all see optimal making 2 days of crossfit (Mon and Wed) and torso-leg routine for the rest of the week? I assume that crossfit days should be "light" to recover the muscles.
Live a football life with out the games and practices. I like doing cone drills / combine workouts
I like the fact he recognizes that not everyone can train all day everyday or 5 days a week for that matter. I like good information in regards to health and wellness. Subbed.
Hybrid training IS the best way to train. Running has actually ADDED muscle mass and size to my physique. I can go so much harder on the weights with my increased endurance from the runs and so much harder on my runs with my increased stamina from the weights.
You’re confused