How To Get Started With Hybrid Training

Getting started with hybrid training doesn’t mean you have to train like a Super Saiyan on day one. To start Hybrid Training, you must first understand the concept of Hybrid Training, understand your own current abilities, know your areas of improvement, have clear goals and simply be honest with yourself. Just like any of our favorite anime heroes journey such as Goku turning into a God, Deku going Plus Ultra and Luffy unleashing his different gears, it’s imperative to start slowly, learn the basics, then adapt, evolve and ascend into the warrior of your universe.

What is Hybrid Training?

Hybrid training is commonly known as combining cardiovascular and strength training to boost overall fitness performance. The great benefit of hybrid training is that it encourages versatility and balance which can help prevent injury and simply prevent boredom.

What Are Some Examples of Hybrid Training?

 Combine weight lifting with running

 Combine weight lifting with martial arts

 Combine calisthenics with swimming

 Combine calisthenics with cycling

 Combine calisthenics, running and martial arts

What Specific Disciplines Does Initial Mile Focus On?

Considering that weight training, flexibility and mobility practice are already essentials to overall fitness, we focus on three major disciplines which include running, calisthenics and martial arts in an effort to transform into some of our favorite anime warriors!

Here's How You Can Get Started

Step 1: Assess Your Current Fitness Level

Before starting a hybrid program, evaluate your current form. Are you a speed demon like Saitama from One Punch Man but would like to improve muscular aesthetics? Are built like the beastly warrior, Broly from Dragon Ball but possibly lack mobility? Knowing your baseline helps you identify areas to improve and help you build a realistic approach to hybrid training to avoid injury.

Step 2: Set Clear Goals

Define what you want to achieve from your hybrid training.

Example: “I want to run a 5k under 30 minutes and improve my pull-up repetitions from 5 repetitions to 10 repetitions in three months.

Clear goals can provide direction, keep you motivated and again, prevent injury.

Step 3: Choose Which Disciplines Will Support Your Goals

If you want to run a 5k under 30 minutes and improve your pull-up repetitions from 5 repetitions to 10 repetitions, then running, weight training and calisthenics would be the most beneficial disciplines to include into your training program.

Step 4: Learn The Basics

Learn the basics in your chosen disciplines. In this example, one would consider (but not limited to) what are essential run sessions, what is proper running form, what are the essential weight lifting exercises to improve overall running strength and what alternative exercises can help improve pull-up repetitions.

Step 5: Ease Into It

Avoid overloading your body. Begin with 2–3 hybrid training sessions per week, alternating disciplines, gradually increasing frequency and intensity. Rest and recovery are as important as the workouts themselves.

Step 6: Create A Training Plan

Building a hybrid training plan tailored to your goals doesn’t have to be complicated. Here’s how to structure it:

Step 1: Define Your Weekly Schedule

Consider how many days per week you can realistically commit to training.

Step 2: Choose Your Training Split

Keep it simple to start. Alternate between strength and cardio days. Don’t forget to include recovery days.

Step 3: Set Intensity and Progression

Track your workouts and gradually increase difficulty, by adding weight, time, distance or intensity.

Step 4: Monitor and Adjust

Regularly assess your performance. Are you hitting your goals? How are you feeling both physically and mentally? Feeling over fatigued? Are you regressing? Tweak your plan when necessary.

Step 5: Rest and Recover

Incorporate mobility work and prioritize sleep to see the best results from your hybrid training.

Step 7: Make It a Habit

Although some of our favorite anime heroes are simply born with ultimate strength, speed and skills, they still require consistent training to master their craft and level up. We, as human warriors first need to learn the basics to simply get started and we can then create the habit to achieve our desired goals and level up.

In a 2015 study, it was found that exercising for at least four times per week for six weeks was the minimum requirement to establish an exercise habit.