HYBRID ATHLETE

PROGRAM
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INTRODUCTION
The aim of this program is to get the athlete:

• STRONG!

• FAST!

• FIT!

When there is one primary aim, i.e., Get Strong.

It makes programming much easier. However,
when the aim is to maximize performance
qualities that can contrast, such as maximum
strength and aerobic capacity, things can get a
little more complicated – there is only so much
an athlete can fit in, in any given week.
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QUANTIFYING WORKLOADS
All training intensities (for all modes of training)
are quantified using the RPE Scale (Rating of
Perceived Exertion).

The RPE Scale requires the athlete to get used

to ranking the intensity of an activity via a 1-10
scale. It is a subjective measure but becomes
incredibly accurate with experience and no ego.

Tempo work (maintain a constant pace) is

programmed off time rather than distance.
However, interval work is programmed off
distance and time (for rest) – the interval work is
programmed for running-based sessions, but
you can row as an alternative.
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THE RPE SCALE

RPE INTENSITY

1-2 Very easy

3 Easy

4 Moderate

5-6 Somewhat hard

7-8 Hard

9 Very Hard

10 Maximal
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PROGRAM OVERVIEW
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

MORNING MORNING MORNING MORNING MORNING MORNING MORNING

TEMPO TEMPO TEMPO TABATA WALK

REST REST
RUN / ROW / CYCLE RUN / ROW / CYCLE RUN / ROW / CYCLE 30 MINUTES – 2
8x 20 ON / 10 OFF
/ SWIM / SWIM / SWIM HOURS

EVENING EVENING EVENING EVENING EVENING EVENING EVENING

RESISTANCE INTERVALS RESISTANCE INTERVALS RESISTANCE

REST REST
TRAINING RUN / ROW
TRAINING RUN / ROW
TRAINING
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RESISTANCE TRAINING PROTOCOL

WEEK MONDAY WEDNESDAY FRIDAY
POWER & WEIGHTLIFTING SQUAT & UPPER PUSH DEADLIFT & UPPER PULL

POWER: 3-5x1-3 PRIMARY: 3x10 / RPE 6 PRIMARY: 3x6 / RPE 6

1 WEIGHTLIFTING: 4x3 / RPE 6 ASSISTANCE: 2-3x10 / RPE 6 ASSISTANCE: 2-3x10 / RPE 6

POWER: 3-5x1-3 PRIMARY: 4x8 / RPE 7 PRIMARY: 4x5 / RPE 7

2 WEIGHTLIFTING: 4x3 / RPE 6 ASSISTANCE: 2-3x10 / RPE 7 ASSISTANCE: 2-3x10 / RPE 7

POWER: 3-5x1-3 PRIMARY: 4x5 / REP 8 PRIMARY: 4x4 / RPE 8

3 WEIGHTLIFTING: 5x2 / RPE 7 ASSISTANCE: 2-3x8 / RPE 7 ASSISTANCE: 2-3x8 / RPE 7

POWER: 3-5x1-3 PRIMARY: 3x3 / RPE 9 PRIMARY: 3x3 / RPE 9

4 WEIGHTLIFTING: 5x2 / RPE 7 ASSISTANCE: 2-3x8 / RPE 8 ASSISTANCE: 2-3x8 / RPE 8

POWER: 3-5x1-3 PRIMARY: 2x2 / RPE 9 PRIMARY: 2x2 / RPE 9

5 WEIGHTLIFTING: 6x1 / RPE 8 ASSISTANCE: 2-3x6 / RPE 9 ASSISTANCE: 2-3x6 / RPE 9

POWER: 3-5x1-3 PRIMARY: 1x1 / RPE 10 PRIMARY: 1x1 / RPE 10

6 WEIGHTLIFTING: 6x1 / RPE 8 ASSISTANCE: 2-3x6 / RPE 8 ASSISTANCE: 2-3x6 / RPE 8
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TEMPO PROTOCOL
WEEK MONDAY WEDNESDAY FRIDAY

1 15 MINS / RPE 3 20 MINS / RPE 3 20 MINS / RPE 4

2 30 MINS / RPE 5 20 MINS / RPE 6 30 MINS / RPE 5

3 45 MINS / RPE 6 30 MINS / RPE 7 45 MINS / RPE 6

4 60 MINS / RPE 7 45 MINS / RPE 9 30 MINS / RPE 7

5 75 MINS / RPE 7 30 MINS / RPE 10 20 MINS / RPE 8

6 90 MINS / RPE 8 20 MINS / RPE 10 15 MINS / RPE 3

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INTERVAL PROTOCOL
WEEK TUESDAY THURSDAY SATURDAY
SPRINT INTERVALS SPRINT INTERVALS TABATA
CHOOSE ANY 3 OF THE BELOW
4x400M / RPE 8 2x800M / RPE 8
1 2 MINS REST BETWEEN SETS 3 MINS REST BETWEEN SETS
STATIONS: 2 MINUTES REST BETWEEN
STATIONS

6x400M / RPE 9 3x800M / RPE 9

TREADMILL SPRINTS
2 2 MINS REST BETWEEN SETS 3 MINS REST BETWEEN SETS
ROWER

6x200M / RPE 9 4x800M / RPE 9

SKI ERG
3 2 MINS REST BETWEEN SETS 3 MINS REST BETWEEN SETS
BIKE / AIR BIKE

8x200M / RPE 9 3x800M / 3x400M / RPE 9

PROWLER
4 2 MINS REST BETWEEN SETS 3 MINS REST BETWEEN SETS
SPEED LADDER / COD SHUTTLES

4x200M / 4x100M / RPE 10 1x800M / 4x400M / RPE 10

SLAMS
5 2 MINS REST BETWEEN SETS 3 MINS REST BETWEEN SETS
BATTLE ROPES

6x100M / RPE 10 3x400M / RPE 10

BURPEES
6 2 MINS REST BETWEEN SETS 3 MINS REST BETWEEN SETS
BOXING BAG
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WEEK 1: RESISTANCE TRAINING

MONDAY WEDNESDAY FRIDAY
EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST

RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS

BODYWEIGHT BODYWEIGHT 10-15 BODYWEIGHT 10-15

1x10 3 30 SECS 1x10 3 1x10 3
SQUAT SQUAT SECS SQUAT SECS
VERTICAL CM BODYWIGHT 10-15 BAND GOOD
3x1 3 10 SECS 1x5 ES 3 1x15 4 30 SECS
JUMP LUNGE SECS MORNING
15-30 10-15
KB SWING 3x5 4 GOBLET SQUAT 1x10 4 BROAD JUMP 3x1 3 10 SECS
SECS SECS
BB WARM-UP SETS BB WARM-UP SETS
2-3 SETS 3-4-5 1 MIN 2-3 SETS 3-4-5 1 MIN PULL-UP 3x5 7 1 MIN
(MUSCLE CLEAN) (SQUAT)
BB BACK/FRONT BB WARM-UP SETS
MUSCLE CLEAN 4x3 6 1 MIN 3x10 6 1-2 MINS 2-3 SETS 3-4-5 1 MIN
SQUAT (DEADLIFT)
DB REVERSE BB/HEX BAR
SNATCH HIGH PULL 4x3 6 1 MIN 2x10 ES 6 1 MIN 3x6 6 1-2 MINS
LUNGE DEADLIFT
MB OVERHEAD CM BB WARM-UP SETS DB BENT-OVER
5x1 3 10 SECS 2-3 SETS 3-4-5 1 MIN 3x10 6 1 MIN
THROW (BENCH) ROW
BB BENCH/STRICT DB SINGLE-ARM
PUSH PRESS 4x3 6 1 MIN 3x10 6 1-2 MINS 2x10 ES 6 1 MIN
PRESS ROW
MB ROTATIONAL 5-10
3x1 ES 3 SEATED DB PRESS 3x10 6 1 MIN STANDING DB CURL 3x10 6 1 MIN
CM THROW SECS
GHD BACK
RUSSIAN TWIST 3x20 ES 5 30 SECS PALLOF PRESS 2x10 ES 5 15 SECS 3x10 5 30 SECS
EXTENSION
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WEEK 2: RESISTANCE TRAINING

MONDAY WEDNESDAY FRIDAY
EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST

RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS

BODYWEIGHT BODYWEIGHT 10-15 BODYWEIGHT 10-15

1x10 3 30 SECS 1x10 3 1x10 3
SQUAT SQUAT SECS SQUAT SECS
VERTICAL CM BODYWIGHT 10-15 BAND GOOD
3x1 3 10 SECS 1x5 ES 3 1x15 4 30 SECS
JUMP LUNGE SECS MORNING
15-30 10-15
KB JUMP 3x3 4 GOBLET SQUAT 1x10 4 BROAD JUMP 3x1 3 10 SECS
SECS SECS
BB WARM-UP SETS BB WARM-UP SETS
3 SETS 3-4-5 1 MIN 3 SETS 3-4-5 1 MIN PULL-UP 3x5 7 1 MIN
(MUSCLE SNATCH) (SQUAT)
BB BACK/FRONT BB WARM-UP SETS
MUSCLE SNATCH 4x3 6 1 MIN 4x8 7 1-2 MINS 3 SETS 3-4-5 1 MIN
SQUAT (DEADLIFT)
BB/HEX BAR
CLEAN HIGH PULL 4x3 6 1 MIN RFESS 2x10 ES 7 1 MIN 4x5 7 2-3 MINS
DEADLIFT
MB OVERHEAD CM BB WARM-UP SETS BB BENT-OVER
5x1 3 10 SECS 3 SETS 3-4-5 1 MIN 3x10 7 1 MIN
THROW (BENCH) ROW
BB BENCH/STRICT DB SINGLE-ARM
PUSH JERK 4x3 6 1 MIN 4x8 7 1-2 MINS 2x10 ES 7 1 MIN
PRESS ROW
MB ROTATIONAL 5-10 STANDING BB/EZ
3x1 ES 3 FLAT DB PRESS 3x10 7 1 MIN 3x10 7 1 MIN
CM THROW SECS CURL
GHD BACK
RUSSIAN TWIST 3x20 ES 5 30 SECS PALLOF PRESS 2x10 ES 5 15 SECS 3x10 5 30 SECS
EXTENSION
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WEEK 3: RESISTANCE TRAINING

MONDAY WEDNESDAY FRIDAY
EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST

RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS

BODYWEIGHT BODYWEIGHT 10-15 BODYWEIGHT 10-15

1x10 3 30 SECS 1x10 3 1x10 3
SQUAT SQUAT SECS SQUAT SECS
VERTICAL CM 10-15 BODYWIGHT 10-15 BAND GOOD
3x2 3 1x5 ES 3 1x15 4 30 SECS
JUMP SECS LUNGE SECS MORNING
15-30 10-15 10-15
KB SWING 3x5 4 GOBLET SQUAT 1x10 4 BROAD JUMP 3x2 3
SECS SECS SECS
BB WARM-UP SETS BB WARM-UP SETS
3 SETS 3-4-5 1 MIN 3 SETS 3-5-7 1 MIN PULL-UP 3x5 7 1 MIN
(POWER CLEAN) (SQUAT)
BB BACK/FRONT BB WARM-UP SETS
POWER CLEAN 5x2 7 1 MIN 4x5 8 2-3 MINS 3 SETS 3-5-7 1 MIN
SQUAT (DEADLIFT)
DB REVERSE BB/HEX BAR
SNATCH PULL 4x2 7 1 MIN 2x8 ES 7 1 MIN 4x4 8 2-3 MINS
LUNGE DEADLIFT
MB OVERHEAD CM BB WARM-UP SETS DB BENT-OVER
5x1 3 10 SECS 3 SETS 3-5-7 1 MIN 3x8 7 1 MIN
THROW (BENCH) ROW
BB BENCH/STRICT DB SINGLE-ARM
POWER JERK 4x2 7 1 MIN 4x5 8 2-3 MINS 2x8 ES 7 1 MIN
PRESS ROW
MB ROTATIONAL 5-10
3x1 ES 3 SEATED DB PRESS 3x8 7 1 MIN STANDING DB CURL 3x10 7 1 MIN
CM THROW SECS
GHD BACK
RUSSIAN TWIST 3x30 ES 6 30 SECS PALLOF PRESS 2x10 ES 6 15 SECS 3x15 6 30 SECS
EXTENSION
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WEEK 4: RESISTANCE TRAINING

MONDAY WEDNESDAY FRIDAY
EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST

RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS

BODYWEIGHT BODYWEIGHT 10-15 BODYWEIGHT 10-15

1x10 3 30 SECS 1x10 3 1x10 3
SQUAT SQUAT SECS SQUAT SECS
VERTICAL CM 10-15 BODYWIGHT 10-15 BAND GOOD
3x2 3 1x5 ES 3 1x15 4 30 SECS
JUMP SECS LUNGE SECS MORNING
15-30 10-15 10-15
KB JUMP 3x3 4 GOBLET SQUAT 1x10 4 BROAD JUMP 3x2 3
SECS SECS SECS
BB WARM-UP SETS BB WARM-UP SETS
3 SETS 3-4-5 1 MIN 3 SETS 3-5-7 1 MIN PULL-UP 3x5 7 1 MIN
(POWER SNATCH) (SQUAT)
BB BACK/FRONT BB WARM-UP SETS
POWER SNATCH 5x2 7 1 MIN 3x3 9 2-3 MINS 3 SETS 3-5-7 1 MIN
SQUAT (DEADLIFT)
BB/HEX BAR
CLEAN PULL 4x2 7 1 MIN RFESS 2x10 ES 7 1 MIN 3x3 9 2-3 MINS
DEADLIFT
MB OVERHEAD CM BB WARM-UP SETS BB BENT-OVER
5x1 3 10 SECS 3 SETS 3-5-7 1 MIN 3x8 8 1 MIN
THROW (BENCH) ROW
BB BENCH/STRICT DB SINGLE-ARM
SPLIT JERK 4x2 7 1 MIN 3x3 9 2-3 MINS 2x8 ES 8 1 MIN
PRESS ROW
MB ROTATIONAL 5-10 STANDING BB/EZ
3x1 ES 3 FLAT DB PRESS 3x8 8 1 MIN 3x10 8 1 MIN
CM THROW SECS CURL
GHD BACK
RUSSIAN TWIST 3x30 ES 6 30 SECS PALLOF PRESS 2x10 ES 6 15 SECS 3x15 6 30 SECS
EXTENSION
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WEEK 5: RESISTANCE TRAINING

MONDAY WEDNESDAY FRIDAY
EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST

RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS

BODYWEIGHT BODYWEIGHT 10-15 BODYWEIGHT 10-15

1x10 3 30 SECS 1x10 3 1x10 3
SQUAT SQUAT SECS SQUAT SECS
VERTICAL CM 15-20 BODYWIGHT 10-15 BAND GOOD
3x3 3 1x5 ES 3 1x15 4 30 SECS
JUMP SECS LUNGE SECS MORNING
15-30 10-15 15-20
KB SWING 3x5 4 GOBLET SQUAT 1x10 4 BROAD JUMP 3x3 3
SECS SECS SECS
BB WARM-UP SETS BB WARM-UP SETS
3 SETS 3-5-7 1 MIN 3 SETS 3-5-7 1 MIN PULL-UP 3x5 7 1 MIN
(CLEAN) (SQUAT)
BB BACK/FRONT BB WARM-UP SETS
CLEAN 6x1 8 1 MIN 2x2 9 2-3 MINS 2-3 SETS 3-5-7 1 MIN
SQUAT (DEADLIFT)
DB REVERSE BB/HEX BAR
SNATCH PULL 4x1 9 1 MIN 2x6 ES 9 1 MIN 2x2 9 2-3 MINS
LUNGE DEADLIFT
MB OVERHEAD CM BB WARM-UP SETS DB BENT-OVER
5x1 3 10 SECS 3 SETS 3-5-7 1 MIN 3x6 9 1 MIN
THROW (BENCH) ROW
ANY JERK BB BENCH/STRICT DB SINGLE-ARM
5x1 8 1 MIN 2x2 9 2-3 MINS 2x6 ES 9 1 MIN
VARIATION PRESS ROW
MB ROTATIONAL 5-10
3x1 ES 3 SEATED DB PRESS 3x8 9 1 MIN STANDING DB CURL 3x6 9 1 MIN
CM THROW SECS
GHD BACK
RUSSIAN TWIST 3x40 ES 7 30 SECS PALLOF PRESS 2x10 ES 7 15 SECS 3x20 7 30 SECS
EXTENSION
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WEEK 6: RESISTANCE TRAINING

MONDAY WEDNESDAY FRIDAY
EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST EXERCISE SETS/REPS RPE REST

RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS RUN/BIKE/ROW/SKI 3-5 MINS 4 30 SECS

BODYWEIGHT BODYWEIGHT 10-15 BODYWEIGHT 10-15

1x10 3 30 SECS 1x10 3 1x10 3
SQUAT SQUAT SECS SQUAT SECS
VERTICAL CM 15-20 BODYWIGHT 10-15 BAND GOOD
3x3 3 1x5 ES 3 1x15 4 30 SECS
JUMP SECS LUNGE SECS MORNING
15-30 10-15 15-20
KB JUMP 3x3 4 GOBLET SQUAT 1x10 4 BROAD JUMP 3x3 3
SECS SECS SECS
BB WARM-UP SETS BB WARM-UP SETS
3 SETS 3-5-7 1 MIN 3 SETS 3-5-7 1 MIN PULL-UP 3x5 7 1 MIN
(SNATCH) (SQUAT)
BB BACK/FRONT BB WARM-UP SETS
SNATCH 6x1 8 1 MIN 1x1 10 2-3 MINS 3 SETS 3-5-7 1 MIN
SQUAT (DEADLIFT)
BB/HEX BAR
CLEAN PULL 4x1 9 1 MIN RFESS 2x6 ES 7 1 MIN 1x1 10 2-3 MINS
DEADLIFT
MB OVERHEAD CM BB WARM-UP SETS BB BENT-OVER
5x1 3 10 SECS 3 SETS 3-5-7 1 MIN 3x6 8 1 MIN
THROW (BENCH) ROW
ANY JERK BB BENCH/STRICT DB SINGLE-ARM
5x1 8 1 MIN 1x1 10 2-3 MINS 2x6 ES 8 1 MIN
VARIATION PRESS ROW
MB ROTATIONAL 5-10 STANDING BB/EZ
3x1 ES 3 FLAT DB PRESS 3x6 8 1 MIN 3x6 8 1 MIN
CM THROW SECS CURL
GHD BACK
RUSSIAN TWIST 3x40 ES 7 30 SECS PALLOF PRESS 2x10 ES 7 15 SECS 3x20 7 30 SECS
EXTENSION
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PROGRAMMING & PERIODIZATION

If you are interested in how to program strength and conditioning
sessions, take a look at our online course or grab a copy of the
book on Amazon.

The Course:
https://strengthandconditioningcourse.com/courses

The Book:
https://jasoncurtis.org

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