What Is Hybrid Training? And Why Is Everyone Talking About It?

If you've spent any time in the fitness world recently, you've probably heard the term hybrid training.

It's everywhere.

But despite its popularity, very few people actually agree on what it means.

So before we dive into programming, recovery and how to become a better hybrid athlete over the next ten weeks, let's answer the most important question first.

What Is Hybrid Training?

Hybrid training is training two or more sports or athletic qualities at the same time that don’t naturally support one another.

This might be something like gymnastics and Olympic weightlifting, or swimming and powerlifting.

Today, however, hybrid training is most commonly considered to be combining weightlifting and running.

That's the definition we'll be using throughout this Hybrid series.

Hybrid Training Isn't New

Hybrid training was popularised by Alex Viada, who combined ultra marathons with powerlifting. Other well-known hybrid athletes, such as Adam Klink and Fergus Crawley, have achieved some incredible feats, including running a sub 5 minute mile (3:06 min/km pace) and squatting 500 lb (227 kg) on the same day... mad.

That said, hybrid training has existed for many years before Alex Viada. It just wasn’t called "hybrid." Sports like rugby, which require high levels of strength, power, muscle mass and aerobic fitness, could all be considered hybrid. Likewise, strength and conditioning programmes for many sports have always aimed to develop athletes who are strong, fit and powerful simultaneously. So, hybrid training itself isn’t anything new.

Has HYROX Changed Hybrid Training?

Today, the rise of HYROX has made hybrid training incredibly popular.

Personally, though, I wouldn’t class HYROX as a true hybrid sport.

Yes, there are strength elements within a HYROX race, but you only need to develop your strength to a certain level. Once you’re strong enough to push the sled efficiently and perform the sandbag lunges well, there is little benefit in continuing to maximise your strength.

HYROX is primarily a running-based endurance sport with muscular endurance demands.

If HYROX included something like a max-weight sled push or a 1RM Front Squat in the middle of the race, I’d be much more inclined to call it hybrid training.

But it doesn’t.

Strength training is absolutely important for improving HYROX performance, but the purpose of that strength work is to improve running economy, muscular endurance and reduce injury risk, rather than maximise strength itself.

Our Definition of Hybrid Training

At MARCHON, particularly within our Hybrid programme, our goal is different.

We want our athletes to be able to lift heavy, run fast and maintain a healthy amount of muscle mass, all at the same time.

The aim of the MARCHON Hybrid programme is to develop all of these qualities together, without compromising one in pursuit of another.

What's Coming Next?

Over the next 10 weeks, I’ll be sharing more insights into hybrid training, common mistakes, recovery, programme structure and much more.

Whether you're new to hybrid training or looking to refine your approach, I hope these articles help you understand not just what to do, but why you're doing it.

See you in the next one.

Paddy

Head Coach, HYBRID Program | MARCHON Training