2022 Spring Hybrid (& DB Hybrid) Cardio/Lift

Mar 17, 2022 | Program Cycles

2022 Spring Hybrid (& DB Hybrid) Cardio/Lift

Mar 17, 2022 | Program Cycles

Hybrid & DB Hybrid Cardio Lift is for our people who love lifting, AND doing cardio, getting sweaty, and getting out of breath. You can chose any type of cardio you like for this program: run, swim, bike, row, Peloton, etc.


New Training Cycles Begin Every 12 Weeks for Hybrid Cardio/Lift:


The Quick & Dirty About Hybrid:

  • Hybrid will be 60-75 min/sessions & is a 5-day/week progressive overload training program
  • It will encompass 3 lifting days, ( an upper, a lower, and a full-body) with the option to complete 2 cardio days of your choice.
  • Training cycle = 12 weeks long
  • This program is extremely versatile as you can run, swim, row, ski erg, bike, Peloton, etc
  • Hybrid subscribers will get access to TWO program versions: a program for those with a full gym set-up, and then a DB-only version of the cycle
  • **This is what program LCK is following as she trains for the OC Half Marathon on May 1 (:

Equipment Required: 

  • Regular Hybrid: dumbbells, barbell, squat rack, bench. Option to use machines/cable machines if you wish (but you don’t have to)
  • DB Hybrid: dumbbells + bench (a minimum of 2-3 pairs of DB’s would be great!)

Programming Overhaul Effective March 28th:

  • Update to Lifting Days:
    • Programming was previously most similar to our Paragon program and contained Olympic lifting, tons of Metcon pieces, and the like. Since we’re doubling down on aesthetics and body comp, Hybrid will shift to programming from our most popular 4-Day Physique program, but condensed down into 3 lift days (upper/lower/and then full body). You’ll see alllll the lifting/bodybuilding accessory work going forward instead. Each day will end will still end with a short circuit/metabolic piece however (:
  • 4 Options for the 2 Cardio Days:
    • fast and fun interval/sprint work
    • steady state // longer endurance work (3-6 miles, depending on what part of the cycle we are in)
    • sub in your own endurance/race/marathon training
    • ride your Peloton

A Note from Paragon Founder, LCK:

Our Hybrid Cardio/Lift program is kinda like a good wine, it just keeps better and better with time. Hybrid initially started as a specialty program… and then it sweet talked it’s way into a permanent position in our program line-up. Effective March 28th when new training cycles begin, Hybrid will get a pretty significant makeover, and one we’re really excited about (:

The thing about bodybuilding and lifting is that it grants us a strong/athletic looking physique. If we look to bikini and physique shows where people get judged on their aesthetics and body composition – no one is primarily running or swimming or biking their way their way to stage, they’re concentrating their efforts on bodybuilding and lifting to shape and sculpt their body.

Reversely, running and similar cardio outputs can be incredibly fun, especially if we’re able to get outside and enjoy amazing views and scenery and sunshine while we do it. But especially if we’re into strength training and lifting heavy… you likely desire looking super fit, strong, and athletic. Your body is typically going to look like what you do and how you train… and you may or may not be into the “look” that comes with long distance endurance training or similar cardio modalities.

While previous versions of Hybrid were mostly focused around helping build up your aerobic capacity and be an incredible runner (who lifts) or simply to help you juggle lifting + your preferred cardio (such as spin class or your Peloton bike), Bryan and I decided to double down on what we do best at Paragon by shifting Hybrid’s programming to solve a really common desire: to let people do cardio, lift, AND look damn good while they do it. You know, have your (cardio) cake and eat it, too.

We are SO dang excited about these changes and know you’re going to love it. Cheers to another 12-weeks of getting strong with us!


Orange County 5K + Half Marathon Deets – May 1st:

I will be running the half marathon, but there’s also a 5K (3.1 miles). My hope is to get a handful of people to come to Orange County that weekend to hang out, make new friends, eat food, take pictures, and then we run as a group and have a really good time (:

You can register here: OC 5K + Half Marathon Registration Link

Enter Team Name:Paragon Training Methods
Use discount code:PARAGON10” to save during checkout
Custom Bib Text: #PARAGONINTHEWILD


Already Have A Running/Race/Cardio Program You Love Following?
As mentioned, this is a super versatile program to make your own. We want to support you in your endeavors (whether that’s a 5k, a half marathon, riding your Peloton, etc etc), so think of this program as a template to use as a guideline to make your own. Feel free to hit one or both of our programmed cardio days OR sub in your own cardio training. We also recognize that individuals love hitting group classes, riding their spin bike, doing Peloton classes, etc. Feel free to sub in those classes on the cardio days as well!

As always, we recommend making sure that you are getting in 2 rest days per week at minimum. Recovery is the secret sauce and vital to positive adaptation (whether that’s fat loss, muscle gain, improving performance…). Train hard, rest harder = where the magic happens

If you are training for a longer distance run/race, you may need to do cardio 3 days a week, rather than 2 days a week (like in this program) – totally fine! If you intend to do 3 days a week, this would leave us with 2 days to lift. We would suggest picking the full body day and combining the upper/lower repeating movements for your second day.


Hybrid Cardio/Lift vs. 4-Day Physique

Physique is our most popular program and encompasses 4 lift days: 2 upper body days + 2 lower body days. Hybrid Cardio/Lift encompasses 3 lift days so that we have room for 2 cardio days + 2 total rest days. As a result, Hybrid will have Physique’s upper body day, lower body day, and then the third lift day will be a full body day (where we combine the second upper/lower day from Physique into one training training session for Hybrid).

The upper and lower body lifting days are mirrors of the Physique program, with one main exception: There will be a short circuit style “metabolic” portion at the end of each lifting day in lieu of Physiques D-E-F accessory movements. The “full body” training day is a combination of the final two days of Physique (with the inclusion of that metabolic portion at the end). 

Each lifting day consists of “repeating” movements that we are trying to progress over the course of the cycle. These are usually part A and B, but it may vary slightly cycle to cycle. These are the lifts that will stay the same throughout the entire cycle and be tracked week-to-week and progressed. So for example, if we open a cycle and squat 150 during week 1, we would hope to progress that movement and be lifting much more than that by the end of the cycle (:

IMPORTANT NOTE
Because the progression plan for this program will be based on the PHYSIQUE program each cycle going forward, I highly encourage you to read the physique blog, which is updated every 12-weeks with specificity to the newest cycle. Physique regularly cycles through different intentions, such as Hypertrophy, Strength, Metabolite, etc.


Sample Workouts from Hybrid Cardio/Lift:
*In our app, movements will have links to movement videos and our Youtube Channel

Full Body Lift Day:

A. Quad Dominant Squat
3-5 Warm-up sets, then
1 set x 5-8 Reps (heavier)
2 sets x 8-12 Reps (lighter)

B. Chest Supported Row
2-3 warm-up sets, then
1 set x 6-10 Reps (heavier)
2 sets x 10-15 Reps (lighter)

C. Superset Movements:
2-3 warm-up sets of sequence below that increase in weight

C1. Kas Glute Bridge
3 sets of 8-12 Reps
NO REST, directly into C2

C2. Barbell Hip Thrust
3 sets of 4-8 Reps (*Same weight as Kas Glute Bridge)
Rest 2-3 min back to C1

D. Flat DB Bench Press
1-2 warm-up sets
Reps 15-12-9 work sets
Increasing weight each set

E. Complete Sequence:
3 Rounds:
3 Devils Press
8 Toes to Bar (scale: Hanging Knee Raise)

Rest 2 min

2 Rounds:
4 Devils Press
12 Toes to Bar (scale: Hanging Knee Raise)

Rest 2 min

1 Round:
8 Devils Press
24 Toes to Bar (scale: Hanging Knee Raise)

——-

Conditioning Sample Day:

One Round (Cardio of choice)
*Increase effort as work time decreases
3 min on, 2 min off x 1 set
2 min on, 1 min off x 2 sets
90s on, 60s off x 3 sets
60s on, 30s off x 4 sets
30s on, 30s off x 5 sets


New Training Cycles Begin Every 12 Weeks for Hybrid Cardio/Lift: