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free tools Welcome to the Free Tools Articles archive.
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Body articles
Hybrid
Training I have written in the past about the need to regularly
change your program variables (every 2 -3 weeks) including:
This month I want to share with you an exciting alternative
called hybrid training to spice up your workouts. These are more
advance techniques and as always form is essential. So if you
are new to training I recommend a postural and movement assessment
to determine if you have any imbalances that need to be first
addressed and corrected. Additionally being already familiar with
the single exercises (e.g. bench press, bicep curl etc) is a prerequisite.
Many experienced gym users may be familiar with some of these
techniques, possibly giving them another name. The term Hybrid Training was coined by Dr. Mel Siff,
a leading trainer who began using it with his athletes, then bodybuilding
clients, then everyday gym users with equal success. Hybrid Training
combines
two or more separate movements with a single weight or item of
apparatus in one exercise. Hybrid exercises involve several joints
of the body moving through a greater range of motion than is normal
with single exercises (1). Hybrid
Training offers the following advantages: ·
Greater
variety of muscle groups used in a shorter time ·
Greater
range of joint movement used ·
Prevention
to a single muscle group overloading and subsequently leading
to imbalance ·
Strength,
speed and suppleness are combined in a training session ·
Avoidance
of any mental and physical stagnation ·
Avoidance
of one movement pattern overloads (e.g. pushing) ·
Increased
blood flow to all the muscles which control a particular series
of joint movements ·
Workouts
are time efficient (1) There
are various ways to implement Hybrid Training: 1.
Alternating
repetitions ·
First
rep narrow grip bench press (emphasizing triceps) followed immediately
by a wide grip press (emphasizing chest) and repeat for desired
repetitions.
2.
Hybrid
sets Pre-exhaust
one body part before moving on to another as shown in the examples
below (DB – Dumbell) ·
Reps
1-5: DB Press; 6-10: DB Curl, 11-15: Side DB Raise ·
Reps
1-5: DB Flyes; 6-10: DB Pullovers: 11-15: DB Bench Press ·
Reps
1-5: Narrow grip bench press; 6 -10: Wide grip bench press ·
Reps
1-5: DB squats; 6-10: Overhead press ·
Reps
1-5: Front DB Raises; 6-10: Side DB Raises, 11-15: Back DB Raises
3.
Hybrid
repetitions Here one movement follows directly the next: ·
DB
Squat to bicep curl to shoulder press ·
DB
Squat to side DB raise ·
DB
Lunge to bicep curl to press ·
DB
Lunge to triceps kickback Rules to Hybrid Training
1.
A
weight must be chosen which will not impose excessive strain on
the muscles involved in the weakest movement in each sequence. 2.
You
are only limited by your imagination 3.
When
choosing specific exercises I highly recommend addressing your
current muscle
imbalances and balancing workouts to correct them (if unsure seek
advice from a certified trainer experienced in postural assessment
and programs). I
hope this has provided further insights and inspiration into your
next program. Your
3d Coach Craig
Burton Reference (1)
Siff,
Mel, “Hybrid Training - A Strength Training Innovation”, 2006,
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