Hybrid Set
Hybrid Set
Hybrid Training
I have written in the past about the need to regularly change your program variables (every 2 -3 weeks) including:
Repetitions – number of times you complete the movement
Sets – a group of repetitions together
Time under tension (eccentric – lowering phase/concentric – lifting phase/ isometric – holding weight statically)
Intensity
Speed of movement
Exercise type
Exercise order
Today 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,
About the Author
Article by Craig Burton. Craig is a prominent European based holistic health and fitness coach and founder of 3D Personal Training Systems. Craig is a Sports Science graduate with postgraduate accreditations in nutrition, massage, athletic training, and corrective exercise therapy.
He is the author of “The 21 Day Roadmap to Health” available at http://www.21dayroadmap.com.
Receive your FREE 3d pts tools including the 7 Part Series: Success Strategies for transforming the body, mind and spirit, our FREE monthly Peak Performance Newsletter and our FREE questionnaire to find out more about your current health status at http://www.3dpts.com/freetools.
For more information and articles on health and fitness visit http://www.3dpts.com/articles.
Hybrid Set
Hybrid Training
I have written in the past about the need to regularly change your program variables (every 2 -3 weeks) including:
Repetitions – number of times you complete the movement
Sets – a group of repetitions together
Time under tension (eccentric – lowering phase/concentric – lifting phase/ isometric – holding weight statically)
Intensity
Speed of movement
Exercise type
Exercise order
Today 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,
About the Author
Article by Craig Burton. Craig is a prominent European based holistic health and fitness coach and founder of 3D Personal Training Systems. Craig is a Sports Science graduate with postgraduate accreditations in nutrition, massage, athletic training, and corrective exercise therapy.
He is the author of “The 21 Day Roadmap to Health” available at http://www.21dayroadmap.com.
Receive your FREE 3d pts tools including the 7 Part Series: Success Strategies for transforming the body, mind and spirit, our FREE monthly Peak Performance Newsletter and our FREE questionnaire to find out more about your current health status at http://www.3dpts.com/freetools.
For more information and articles on health and fitness visit http://www.3dpts.com/articles.
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