sunday coffee 13: Why Hybrid Training

Good morning friends and happy Sunday - woke up feeling super energized today to get things moving for the week.

Originally, I had planned for this sunday coffee issue to cover the concept of training for General Physical Preparedness - but I realized while writing that it would make more sense to cover what a macrocycle is first.

And before explaining what a macrocycle is and how to build one, we should go over a more fundamental philosophy of how to train for a stronger, longer, pain-free life.

So here’s what we’ll cover over the next 3 weeks:

I’ve been coaching others for about 4 years at this point, and have helped dozens of people to improve their health, confidence, and strength both mentally + physically.

On top of that, I’ve been training for over 10+ years of training as a:

During this time, I’ve experienced MANY different styles of exercise, both as an athlete and a coach.

Which has helped me to refine what I believe is the most effective strategy for long-term health + strength: Hybrid Training.

Hybrid training is the basis on which I built sunday coffee.

It involves a holistic approach to health + wellness that focuses on training all parts of your body to be strong.

Whereas many athletes specialize in only 1 area of training, like a bodybuilder focusing only on building muscle, or a cross-country runner focusing only on developing cardio, Hybrid Training focuses on making all parts of the body strong.

The healthiest people have a sense of balance to them.

They can run long distances without getting tired, lift enormous amounts of weight, move pain-free with grace and agility, and have a strong physique to show for it.

By focusing on both cardio, strength, and mobility, you prime your body to stay healthier for longer, improving both your healthspan and lifespan in the process.

This is the goal of Hybrid Training.

All people are different, and your training should reflect this. There’s a number of factors to consider when building out your own training plan, and they should all be taken into consideration to personalize it to fit your needs 🙂

We’ll dive deeper into this next week when we cover how to build your own macrocycle, but some things to think about here are your:

This is an example week pulled directly from my training schedule. Keep in mind that my goals for the year most likely differ from yours - but I hope this demonstrates the emphasis on multiple styles of training to make you an effective, well rounded + healthy athlete.

Week 1: 1/15/2024 - 1/21/2024

Phase: Base

Goal: Build work capacity + a bulletproof athletic base

1) Monday: Leg Day (strength training)

2) Tuesday: Long Z2 Run (cardio)

3) Wednesday: Push Day (strength training)

4) Thursday: HIIT Cycling Workout (High intensity cardio)

5) Friday: Pull Day (strength training)

6) Saturday: Plyometrics (explosive movement training)

7) Sunday: Active Rest Day (stretching + mobility)

Ps: If you want the exercises associated with this weeks training split, just respond to this email and I’ll send em over!

Today, we covered why Hybrid Training is an excellent training philosophy to live a long and healthy life. We went over an example training week pulled straight from my macrocycle.

Now that we’ve covered this training philosophy and why we’re doing it, next week we’ll get into how we will execute this, by learning how to build a yearly training plan - a full macrocycle.

As always, thanks for being a part of our growing community - and have a wonderful Sunday 🙂

Dane

ps: I’m working on a new newsletter to compliment sunday coffee that will offer daily workouts based on hybrid training. Keep a lookout for it, and if that’s something you’d be interested in, please let me know!