The Hybrid Foundation

Here is exactly what you're buying:

1. The Lifting

• Frequency: You choose between a 2-Day or 3-Day split.

• Focus: The Big 3 (Squat, Bench, Deadlift). Simple, heavy compound movements. Simple, (mostly) compound accessories. 

2. The Running

• Frequency: 3 days per week (Optional 4th cross-training day). 

• Progression: Weeks 1-8 build the engine. Weeks 9-12 split into a specific focus (5k or Mile).

• Testing: We time-trial (or race) in Week 4 and Week 8. We Peak in Week 12.

3. The Field Manuals

• The "Life Happens" Protocol: What to do if you get sick, travel for work, or miss a workout.

• Running Guide: Explanation of zones and my theories. Includes a custom calculator so you run at the right paces/zones.

• Lifting Guide: How to choose/progress weights, exercise substitution matrix, rest/tempo/ROM rules

• Nutrition: Basics on how to fuel for lifts vs. runs.

4. The Results

• Doug: Dropped his 5k from 21:20 to 18:25, mile from 5:52 to 4:59, and increased his DL from 395lb to 450lb, in just 8 months.

• Jon: Shaved nearly 3 minutes off his 5k (23:10 to 20:30) in just 4 months.

• Ben: Improved his 5k from 23:30 to 20:45 in 6 months while maintaining a ~1200lb powerlifting total and ~600lb weightlifting total.

• Alex: Dropped his 5k from 19:20 to 18:10, maintained strength, and ran his first Hyrox Pro in 1:11, all in 4 months. 
• Matt: improved his 5k from 23:50 to 21:51 in 2 months and then turned that 5k pace into his 10k pace (44:03) over the next 2 months. 

The Goal: In 12 weeks, you hit a heavy Total and a 5k/Mile PR.