How YOU Can Balance Running And Lifting
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- If you're looking to balance lifting and running training, then join us as we break down how you can exactly that!
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#hybridathlete #running #hybridtraining
00:00 - Intro
01:55 - Programme Breakdown (Part 1)
06:14 - Programme Breakdown (Part 2)
08:03 - Hybrid Training Mistake 1
9:43 - Hybrid Training Mistake 2
10:42 - Hybrid Training Mistake 3
12:12 - Hybrid Training Mistake 4
13:58 - Hybrid Training Mistake 5
15:06 - Hybrid Training Mistake 6
16:36 - Programming Priorities
21:03 - Conclusion - กีฬา
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Finally a hybrid training video that isn’t a 20 minute vlog with 1 minute of programming content. Thanks!
Nick Bare ahahahah
Last year, I got your Hill Strong plan because I wanted to get into hybrid training after starting running and building up to being comfortable doing a 10k in the hills while lifting some days. And no joke, after 6 weeks of this plan, I wanted to test my limits and signed up for a mountain marathon I had eyed for a month. I dreamed about doing the ultra dictance(69k 3000m elevation), but the risk of injuring myself and the enormous amount of elevation (for that time) was to much for me to handle. So I did my "own-tiny-ultra" by adding 8k after the marathon finish because I wanted my first marathon to be an ultra so bad. Well, I got through it (fair enough, it took a long time, but I got everywhere before the cut ofs) and found my love for long trail running. This year, I am training for a 105k race and planning a self-supported alps crossing. So thanks for your great training plans and providing so much knowledge here!
How did you find the Hill Strong programme? Just got into hill walking/scrambling, also running in the hills and want to do some high elevation walks in Europe and runs anywhere I can whilst also strength training, what was the general weekly split like day to day, and how many running and lifting sessions per week were there? Thank you
@@louisbutler1584 It was nice, I wanted to get faster on trailruns and hikes in the mountains and it worked :) Its similar structured like he said in the Video:
Monday starts with hard efforts in gym and something like hillsprints on the trail.
Over the week its a mix if runnung workouts and gym work.
Friday is the hell (but its worth it haha) because you destroy your legs with looots of leg exercises and then going for a run.
And the weekend is the long run with elevation and restday.
However after the 50k race I havent been able to countinue the plan because I spend the rest of the summer running, climbing and hiking in the mountains.
Still 5 weeks after the 50k race I was able to do an alps crossing from Germany to Italy in 6 days with one big 50k 3000m elevation day in the middle (mostly hiking tho) with my legs not feeling too bad. (Because of those hell fridays I guess)
I think even in the shorter time frame the trainingplan build good muscular endurance im my legs and build up my aerobic system for longer efforts. Oh and I PRd in DL and Squats
Good luck
WOW!!!! that's so incredible 🙌🏻 well done!
Notes:
Running form >
Consolidate stressors instead of randomly moving back and forth between lifting and running (put high intensity work together at the beginning of the week)
Rest adequately
Program intentionally (two individual programs combined isn’t the move, find a balance)
Fuel appropriately (eat enough calories, see Fergus’ other video about this)
Nail the basics, be mindful of the controllables like sleep, increase in physiological demand, fueling…
Thanks guys!! Great content as always
This type of content is much appreciated. Its help me identify some junk volume in my program and what I need to start to look at even with this snap shot. Trial and error as always but its pointed the needle in a better direction so thank you
Great to hear. Glad it’s helpful, justifies mounting this enormous whiteboard 😂
The fact that successfull "hybrid athletes" all have had years of focus on one single thing (bodybuilding for Nick Bare, powerlifting for you) shows that it is not a valid training methodology. It shows that you should get big and strong and then work hard to keep as much of it as possible while focusing on endurance. I have yet to see someone improving signficantly in both disciplines at the same time, say start from a 225 squat and 7 minute mile and go to even a 405 squat/5:30 minute mile. If some of you in the comment section have done it, I'm happy to hear it and change my mind
Every pro rugby player has had to get stronger and fitter at the same time. It can be done. If it’s not your job, like for me, I can just train 5 days a week. 3 days in the gym, 2 doing cardio (tempo runs and 30mins) and I’ve seen improvements in both. I would even say my lifts have improved quicker since I started doing more cardio cos I feel fitter and fresher in the gym.
Brilliant video 🎉
Thank you, guys!
You boys are class. Much love for everything you do 🖤
this is probably the best video on this topic i've ever watched. thank you both
My favorite type of content from Omnia. Love listening to the thought processes behind your methods.
Crazy you guys are putting this out for free - amazing information. Thank you, from the Hybrid community 🙌🏼
Fantastic video!
Keep more of these coming ❤
Amazing content. Loads of extremely useful information, delivered in a brilliant and very charming Scottish maner.
love the channel and always great content! Does adding running volume mean that capacity for building strength decreases from wk2 -> wk8? Thanks!
I really need this. I'm so glad I found your channel.
Great to hear, welcome!
Bit late with the comment but I’ve always tried to mix strength with conditioning. It’s been lifting and swimming or lifting and trail running. I am shocked how similar our training methods are. Very encouraging for me to see going ahead. Great content!
Probably the most informative video I've seen. More programming content please 😄
Welcome back, Johnny!
Damn, thought I saw my channel on your thumbnail scroll. (Not quite there).
Great video. Thanks
great video, it's awesome to hear some of the "technical" bit of hybrid training. I wish this was put up about a week or two ago cause I've just hit the wall from too much volume
Well, hopefully this helps pave the road to your next training focus!
This was good information. I'm a mountain biker and im the head mechanic at a bicycle shop but i also like to powerlift. Im definitely one of the bigger guys at a bicycle shop 😅. Im also in the US army reserves and have to run 2 miles in a certain time for our physical test. Trying to balance all of my physical goals is definitely tough
Curious what are your army running/fitness requirements ?
Great video fergus!
Will we be seeing a more Olympic weightlifting + running focused program? Apart from the functional fitness ones…
I am just getting into combining hypertrofie and running. Planning on running a marathon at the end of the year. So i appreciate the content your making!
All the best with your training!!
I can confirm, the friday sessions on the half mara programme are hell 😅
Hello Fergus and thanks for the video and content you are making. I would like to ask, if this is applicable for weighted calisthenics/calisthenics as the "lifting" or "strength" part and running. Is this combination considered hybrid training too?
Welcome back Johnny.
This came right on time for a half marathon I have planned later this year. I'm currently going through another iteration of your 5K + Strength program and will likely hop onto the Half + Strength program afterwards. Love your content and programs.
Great to hear! All the best with your training 🙌🏼
Where can I find his 5K + Strength program? Feel like it would be perfect for military training.
Welcome back Jonny
Welcome back Johnny
I lean more towards strength and hypertrophy training, but I still run twice a week, just so I don't lose it as a skill. The last thing I want is to get an urge to join a race and have to start from square one.
Welcome back Jonny!
He feels better now 🤝
welcome back Jonny!
I’ll pass on the kind words 🫡
Well I've learned it's a lot easier to recover from deadlifting and go running then it is to go running and then recover enough to deadlift. I know the research has said to spread out cardio and strength training between 4 and 6 hours apart and to do the strength training first which I would agree with because again it's a lot easier to recover from deadlifting and go running and then it is to recover from running and deadlift
I'm looking at doing hypertrophy work and an Iron Man - there is a perfect programme on the Ultima Performance website but I was wondering how you prescribe the cardio sessions, ie are they HR zone based or is it less prescriptive? I'm currently following a (spliced together🙈) 80/20 programme and PPL....but also need to train for a marathon carrying a 50kg pack at the same time so feel I need some help and direction!!
Hello fergus, i am following you for quite some time now and implementet a lot of tips and tricks i picked up on the way. However there is one particular issue i am struggeling with and i wonder if you have a video which i missed or if one day you might tackle the topic.
Explosivness. Hyperthrophy and strength are very hard to balance with endurance already, however explosivness requires to be quite fresh, even implementing a single session devoted to it per week seems to cut so much into my endurance work, that it becomes nearly impossible for me to programm it without getting injured after a couple of weeks...
Any experience/knowledge in this regard is nearly impossible to find for me so far.
Make the same video but programming triathlon with lifting !! I’ll wait 🙏🏼
Hi fergus, how long will the discount code be available for? I’m looking to purchase the strength + half marathon but don’t get paid till the 28th?
I have run multiple spartan 50ks on top of inordinate amounts of 5ks-21ks. I am working towards a 50 miler and trying to maintain strength. I run everyday 7-15 miles on top of PowerLifting and slight hypertrophy work. I can’t seem to nail
Down exactly how much to eat or if I’m running too much
I've got a body building split (push pull legs x 2, 6 days a week) - can I do cardio training after a training session instead of having it on it's own day? If I had cardio on it's own day with non strength training, I would lose muscle training frequency (trying to hit each muscle group twice a week).
welcome back johnny
Great video! Are you guys still planning on dropping a boxing progamme?
Probably not, given the variable technical demand/intensity that goes with boxing gyms - drop JP a message though and he can give more insight as he manages all our combat sports offerings 🫡
@@ferguscrawley95 thanks! Keep it up, love the content 💪
Welcome back john boy
I’ll wave at him in his office for ya.
Unfortunately when doing hybrid training, a person has to create their own routine that aligns with their skill level and goals... there is no one size fits all program. Another consideration is carbohydrate intake and the timing thereof as well as a very good mobility, stretching and foam rolling routine a few times a week (ideally everyday)
Can you make a video about double sessions for athletes that have more time and training a slightly higher level. I’m training for an ultra and would love to know how to fit strength on the same days as my runs. AM + PM may need to be done for me.
th-cam.com/video/lkvs-FZPkhU/w-d-xo.htmlsi=a-m5MncRjmCbc_YA
Great video btw!
When doing 2 a day sessions (am, pm) would you recommend doing strength session in the AM and running PM or vice versa?
th-cam.com/video/t56qHeN4Wtc/w-d-xo.htmlsi=z1uLOrXfY4C1tn4f
Definitely felt called out when he mentioned 5/3/1 and couch to 5K 😢. Was definitely overworked
I am wondering about the comment on combining wendler 531 with running. His books generally state that outside of the heavier challenge templates conditioning should be added, often at around 2 intense heavy sessions and multiple light sessions. Have you found that this does not work for the athletes you have coached?
Splicing programmes is never the solution - and ‘conditioning’ implies supportive work for general health and complementing 531’s primary purpose: strength development, not for specific improvement for running (a disparate element).
(Which is in no way undermining the effectiveness of either programme - but rather, that they were not designed to exist concurrently otherwise they would be designed differently).
@@ferguscrawley95 Good point on the nature of the conditioning prescribed. I will try to keep the stresses of hybrid training in mind. Thank you for the answer!
Have you thought about doing a hyrox? I think you’d be really good!
What do you think of a 12 week program where you focus more on strength and less endurance. Then switch to 12 weeks focus on endurance and repeat?
Short answer: ineffective in the long term, as that’s just phasic training.
Long answer: would need more context on goals/how much is left behind with a specific ‘focus’ elsewhere etc.
For hybrid training in general terms though, strength/endurance ‘blocks’ just create a seesaw effect which = reduced concurrent progress over time.
Listen to the podcast HERE (and on all major audio platforms!)...
Can someone please tell me what the intro song is?
th-cam.com/video/zgsdOwZkmgU/w-d-xo.html&ab_channel=EpidemicChillBeats
@@ellmadeitnot quite really…
How appropriate that your coach is called Johnny PAIN! 😂
He sure brings the…
Don’t argue with the postman Jonny 😂
Can confirm.
👌
🤝
Take away for me was the more you do the more rest you need
Truth bombs
Nukes 💣
1st?
🥇
🥇🤜🤛
Did you take the Mark of the Beast?
Just do 30 minutes of running and 30 minutes of weight training each day. ease your way into it.
Welcome back Jonny