2022 Winter Hybrid (& DB Hybrid) Cardio/Lift

A Brand New Hybrid and DB Hybrid Cardio/Lift is Here! All new movements, all new cardio/conditioning pieces. New 12-week training cycle begins Monday January 3rd!


Program Details:

  • Hybrid will be 60-75 min/sessions & is a 5-day/week progressive overload training program
  • It will encompass 3 full-body lift days, with the option to complete 2 cardio days of your choice. Training cycle = 12 weeks long
  • If short on time, you could absolutely make a productive training week by simply hitting the 3 full-body lift days and skipping the cardio days
  • This program is extremely versatile as you can run, swim, row, ski erg, or bike (assault bike, echo bike, spin bike, mountain bike, Peloton …)
  • 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

Equipment Required: 

  • Regular Hybrid: dumbbells, barbell, squat rack, bench, way to do pull-ups
  • DB Hybrid: dumbbells + bench

A Note from Paragon Founder, LCK:

We’re really, reallyyy excited about this brand spanking new Hybrid cycle!!! We have SO many members who love Peloton, regular running, trail running, snowboarding, skiing, spin classes, Orange Theory, boxing, and training for longer running races (5k, half marathon, Spartan race, etc). Hybrid and DB Hybrid Cardio/Lift is so stinking fun and will be an absolutely incredible program to pair with your goals while letting you enjoy the best of both worlds (lifting heavy and getting out of breath).


Already Have A Running/Race/Cardio Program You’re 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, 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 cardio days, or sub in your own cardio training. We also recognize that individuals love hitting group classes, riding their spin bike, etc. Feel free to sub in those classes on the cardio days

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 2 of the full body days and stay consistent week-to-week on which 2 of the 3 full body lift days you choose to complete each week (:


Hybrid & DB Hybrid Cardio/Lift vs 3-Day Full Body Physique

Hybrid & the latest 3-Day Full Body program are both indeed full body programs. So what’s the difference in the lift days? It lies in the programming style. Hybrid’s workouts will align more similar to our much-adored Paragon program, where as 3-Day Physique is an extension of our most popular program (Physique) and thus focused around helping you look/feel damn good.

If you tend to get bored of workouts, we’d suggest Hybrid. If you want to maximize strength gains and aesthetics, 3D Physique is for you.

  • Hybrid Cardio/Lift: some olympic weightlifting movements (snatch, clean), some HIIT/conditioning/circuits, in addition to our usual bodybuilding, strength work, and compound lifts (squats, deadlifts, bench, rows, etc)
  • 3-Day Full Body Physique: aesthetics-focused bodybuilding and strength work. Lots of compound lifts + bodybuilding accessory work. No programmed cardio or conditioning pieces (though you could add them). Option to use machines (but not required)

Sample Workouts from Hybrid Cardio/Lift:

*In our app, movements will have links to movement videos

Sample Full Body Lift Day-

A. Hang Power Clean and Push Press/Jerk

Advanced athlete – use a barbell

New lifters/intermediate athletes – use DB’s

3 sets of 8-10 Reps (Reps will decrease throughout the cycle)

One lighter set, then 2 challenging work sets

——

B. Back Squat (High Bar or Low Bar)

Choose High or Low bar placement and stay consistent week-to-week.

3 sets of 8-10 Reps (Reps will decrease throughout the cycle)

One lighter set, then 2 challenging work sets

——

C. One Round:

Select approx. 15-RM Difficulty for each movement, and break reps/sets as needed

50 Reps Dips OR Foot Assisted Dips

40 Reps Prone DB Row x 8-12 Reps

30 Reps Incline DB Tricep Extension x 8-12 reps

40 Reps Incline DB Curl x 8-12 reps

50 Reps Incline Rear Delt Flies x 15-20 reps

——

D. Giant Set x 2 Rounds: (just enough rest to transition movements)

Weighted Sit-ups x 10-15 Reps

Lying Leg Raise x 12-20 Reps

Weighted Plank x 30 seconds (decrease weight each round)

Lying Leg Raise (same as prior set) x Max Reps unbroken

Rest 3+ min


Conditioning Sample Day-

20 minutes of “steady and sustainable” cardio of choice (Row, Run, Bike, Swim, etc…)

Accumulate as much distance as possible in the 20 minute period of “consistent/sustainable” work

 

*If possible, keep the same “cardio of choice” for the entire cycle

(you can choose a different one for the second cardio day)


More Details About Hybrid Cardio/Lift:

This program consists of 5 training days per week. There are 3 full body workouts and 2 conditioning days.

Each lifting day consists of “repeating” movements for Parts A and B. These are the lifts that will stay the same throughout the entire cycle. You can learn more about the progression model in the “implementation” section below.

The remaining portions of each training day will change session to session. The conditioning days are quite different than the prior version of this program we offered last year. In the prior version, there was one day focused on short “sprint” intervals, while the other day focused more on longer aerobic work.

However, most importantly, and relevant to you, the prior version was meant to PEAK the athlete at the end to crush the Glycolytic training zone (approx 3-10 minutes of hard effort). The CURRENT version of the program is primarily targeting the aerobic pathway. This means that there won’t be any SPRINT work this time around.

One of the conditioning days will consist of longer STEADY STATE bouts of cardio (such as 15-45 minutes at the same consistent pace). The other conditioning day will use intervals, but they are AEROBIC intervals, which means that the pace is SUSTAINABLE across each interval.

As an example, it may say “4 Rounds of Run 6 minutes and Walk 3 minutes,” where the expectation would be that each 6 minute “interval” is approximately the same time and effort level as the prior intervals.

The goal at the end, is to become a master of the aerobic work, and prepare the body for a longer steady state bout, such as a 5K, 10K, or other cardio style event. Thus this program could also be incredible to pair with race training (5k, 10k, half marathon, etc) 


How to Properly Implement Hybrid Cardio/Lift

The program is separated into two progressive 5-week accumulation blocks with a deload recovery week in the middle.

The objective is to start the cycle with minimal fatigue and then gradually increase load and reps week to week so that fatigue is at its highest just before the deload recovery week. Fatigue will flush during deload, and then the process will repeat for the second 5-week block.

In a manner of pursuing this gradual progression in effort, we like to begin “week 1” with all movements working to approx. 2-3 reps from technical failure (i.e altering technique in any way). As we add load and progress week to week, we want to end up at 0-1 reps from technical failure in week 5, just before deload.

Then we can use deload to recover and flush the fatigue that accumulated from touching failure on many of the movements. The rep scheme progression this cycle will reflect the Linear Periodization model we use with the OG “Paragon” program. This is a GENERAL example below.

Week 1 – 8-10 Reps

Week 2 – 6-8 Reps

Week 3 – 4-6 Reps

Week 4 – 2-4 Reps

Week 5 – 1-3 Reps

The exact nature of the progression will depend on the movement as well as the “block of training.” We wouldn’t test a 1-RM in a DB movement at any time, and we also wouldn’t test a 1-RM in the first block of training on any movements.

CAUTION:

Many people will finish the first 5-week block, followed by the deload recovery week, and then try to pick up where they left off with weight selection.

This is a bad idea for many reasons; primarily that you need to ensure you can accumulate overload week to week for the final 5-week block, as well. If you begin where you left off, you may only make it a week or two before you reach failure again.

The easy “general” suggestion is to try and use the same loads/reps that you achieved in “week 2” of the prior 5-week block. This ensures you are overloading compared to the prior block, and also provides the best opportunity to continue accumulating overload week to week. This approach would allow you to finish “week 5” of the second block at a higher place than where you finished the first block. This is called “wave progression.”

However, that approach might be too cautious for a beginner or early intermediate. Adaptations tend to take place much faster in novice training populations. If you fall into this category, you may be able to pick up with week 3 or week 4 loads/reps, and then progress forward from there week to week.

More advanced trainees often will go through entire training cycles just to add 5 lbs to the bar. In this case, the more cautious approach laid out above is probably best.

For the movements that don’t repeat, you don’t need to stress tracking them or trying to “progress” them at all. The only major concern on the non-repeating portions is to match the “fatigue-accumulation” objectives of the repeating movements. Start with less perceived effort in week 1 and leave room to add effort week to week.

If you were to go to failure on auxiliary lifts, it still accumulates fatigue and contrasts the progression of “systemic fatigue” that we want to build week to week by starting slower, and gradually adding training stress. 

Gonna be a fun 12-weeks!


Only Have 2 Days to Lift?

No sweat! You basically have 2 options:

Stay in order within in the app & continue to work forward (letting yourself “fall behind” in the calendar date)

OR

Pick 2 out of the 3 lift days each week to repeat and progress week-to-week. For example: let’s say programming is MWF. We might choose to hit M + W each week and pretend Friday doesn’t exist. We wouldn’t want to mix up those days and hop around each week. Progressive Overload = having movements that repeat every single week and we work to increase difficulty on them week-to-week so that we can progress them and hit PR’s by the end of the cycle. For example: If we squat on Mondays and open the cycle with 150 lbs, we might aim to squat 155 the following week, 160 the next week, and so on. Thus we wouldn’t want to complete M + W on week one, and then M + F week 2. We’d want to complete M + W on week 1, M + W on week 2, M + W on week 3, and so on


New 12-week training cycle will begin on Monday January 3rd (: