Hybrid Lift/Run Specialty Program

Program Details:

  • This will be a 5-day training program. 3 full body days, 1 aerobic day, 1 anaerobic day.
  • Hybrid subscribers will get access to two program versions: full gym access, and DB-Only (just like Physique/DB Physique).
  • This program is super versatile as you can run, swim, bike, row, etc.

Equipment Required: 

  • Regular Hybrid: Dumbbells, barbell + plates, bench, squat rack, a way to do pull-ups.
  • DB Hybrid: Dumbbells + bench

 


 

Already Have A Running Program You’re Following?

  • If you are training for a race/event, you can ABSOLUTELY sub in your own aerobic training plan in place of our programmed aerobic work. Just make sure that you are getting 2 rest days each week, no matter what. If you are training for a longer distance run/race, you’ll likely need to run 3 days a week, rather than 2 days a week (like in this program) – totally fine! Keep reading.

 

  • If you intend to run 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 on which 2 of the 3 full body lift days you choose to complete each week (:

 


 

Existing Paragon Member Questions:

“I already paid for an annual membership, how does this work?”
  • Email us (:
 
“Will I still have access to other programs if I add Hybrid to my account?”
  • No. This is a specialty program and thus can’t be mixed with other Paragon programming. You’ll be able to pick back up on Physique or other programs after the 14 weeks.
 
“What happens after the 14 weeks?”
  • If you were not an existing Paragon member prior to Hybrid, you will continue in our system with a Physique/DB Physique subscription unless you email us asking for different program access. If you were an existing member, you’ll regain access to your previous program subscription.

 

“I am grandfathered into the old subscription rates from 2018. If I join Hybrid, am I being bumped to existing prices once the program is over?”
  • Yes. Any time change your subscription, you automatically get bumped to existing program rates.

 

“I am currently subscribed to one of the bundle programs (Threesome/Trifecta). How does this work?”

  • You will be switched to Hybrid for the 14 weeks and then automatically switched back to your bundled program.

 
“Can I cancel my subscription during the 14 week program?”
  • Nope. This is a 14 week commitment to a specialty program intended to be completed from start-to-finish. You can’t won’t see the benefit of the full cycle if you bounce halfway through. We should technically be forcing everyone to pay up-front for the entire cycle since it’s a specialty program, but we’re in the middle of a pandemic and made the choice to help everyone out financially by keeping it as an affordable low-cost monthly subscription rather than one upfront cost (finances shouldn’t be a barrier of entry to people getting in on the fun).

 


Sample Days from Hybrid:

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

 

Sample Full Body Day-

Parts A and B repeat week to week. Track Metrics

A. Back Squat (High Bar or Lower Bar) – choose Low Bar or High Bar and stay consistent week to week

1 x 5-8 (challenging), 2 Sets x 8-12 (15-20% less)

——————-

B. Alternate Movements x 3 Sets Each:

Low Incline DB Bench (@21X0 tempo)

1 x 6-10 Reps (challenging) then 2 x 8-12 Reps (10-15% less)

Rest 2 minutes

Strict Pendlay Row

1 x 6-10 Reps (challenging) then 2 x 8-12 Reps (10-15% less)

Rest 2 minutes

 

21X0 tempo = 2 seconds down, 1 second pause at bottom, explode up, no rest at top

——————-

C. 3 Rounds:

Rest as needed to ensure quality/unbroken sets

First round lighter, then 2 heavier rounds

 

Incline DB Tricep Ext x 8-12 Reps

Incline DB Curl x 8-12 Reps

Incline Rear Delt Flies x 15-20 Reps

——————-

D. 3 Rounds:

100m Farmers Walk (heavy, set down once)

10-15 Reps Goblet Squats

10-15 Reps DB Upright Rows

Rest until you can make at least 50m Farmers Walk unbroken 


Sample DB Hybrid Full Body Day –

Parts A and B repeat week to week. Track Metrics.

A. Foam Roller DB Hack Squat 

OR Towel DB Hack Squat

3 Sets x 6-20 Reps

——————-

B. Alternate Movements x 3 Sets Each:

Low Incline DB Bench @21X0 tempo

(two second lower, 1 second pause at bottom, explode up, no rest at top)

3 Sets x 6-20 Reps

Rest 2 minutes

DB Bent Over Row  

3 Sets x 8-25 Reps

Rest 2 minutes

——————-

C. 3 Rounds:

Rest as needed to ensure quality/unbroken sets

First round lighter, then 2 heavier rounds

 

Incline DB Tricep Extensions x 8-20 Reps

Incline DB Curl x 8-20 Reps

Incline Rear Delt Flies x 15-30 Reps

——————-

D. 3 Rounds:

100m Farmers Walk (heavy as possible)

15-30 Reps DB Hip Thrust

10-20 Reps DB Upright Rows

Rest 2-3 minutes between rounds


Anaerobic Conditioning Sample Day-

Choose Bike or Sprinting (stay consistent week to week)

(Must be something with fast turnover, so Row/Swim aren’t great options here)

10-12 Seconds @ 95-100% Effort (rest 1:48-1:50 seconds ) x 4 Sets

Rest 5 minutes

Repeat x 4 Sets

Rest 5 minutes

Repeat x 4 Sets



 

More Details About Hybrid:

Each lifting day consists of 3 “repeating” movements. 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 first conditioning day is Anaerobic, meaning that the rest time is longer than the work time. The length of the work periods will increase week to week (as will the rest). The ratio of “work to rest” begins at 1 to 15 and ends at 1 to 4. The second conditioning day is Aerobic, meaning that the rest time is shorter than the work time. The length of the work periods will decrease week to week (as will the rest). The ratio of “work to rest” begins at 2 to 1 and ends at 1 to 1. The Anaerobic work gradually becomes more Aerobic and the Aerobic work gradually becomes more Anaerobic. At the end of the cycle these two extremes meet at a point where you would optimize performance in the Glycolytic training zone (approximately 3-10 minutes of hard effort).

The program is separated into two progressive 6-week accumulation blocks with a deload 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. Fatigue will flush during deload, and then the process will repeat for the second 6-week block.

CAUTION:

Many people will finish the first 6-week block, followed by the deload, and then try to pick up where they left off. This is a bad idea for many reasons; primarily that you need to ensure you can accumulate overload week to week for the final 6-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 6-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 6” of the second block at a higher place than where you finished the first block.

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 (see clear example below as well).

Each repeating movement has two different rep ranges. The top (heavy) set is the main “strength” metric and the one we will look to progress week to week. If performance struggles on this set in consecutive weeks, it’s a good idea to take a look at your recovery (and any other individual aspects of volume tolerance).

For this top set, you should choose a weight that allows you to land somewhere in the designated rep range. You should make sure to leave about 3 reps shy of “technical” failure on week 1. This will ensure that you can add a rep or a couple lbs to the bar each week (per guidelines of accumulated fatigue from above). In an effort to move closer and closer to failure each week, look to add a rep or a small amount of weight to the bar most weeks.

EXAMPLE:

Back Squats (5-8 Rep range)

Week 1 – 200 x 6 Reps

Week 2 – 200 x 7 Reps

Week 3 – 200 x 8 Reps

Week 4 – 205 x 8 Reps

Week 5 – 210 x 7 Reps

Week 6 – 215 x 7 Reps

Over the course of the 6-week build, this athlete went from using 200×6 with about 3 reps shy of failure to using 215×7 at about 0-1 reps from failure. This same athlete (assuming advanced status) would then begin the next 6-week block with 200 for 7-8 reps and then move forward from there. The goal would be to finish the next block with 220-225 for 6-8 reps.

Each repeating lift also has “backoff” sets. These repeat the same as the top set, however, there isn’t a dire need to try and progress these the same way.

 


 

Try to use these backoff sets to accomplish the following objectives:

1. Improve execution/efficiency which will trickle down to the “top set”

2. Focus on “mind muscle connection” ensuring you are using the target muscles

3. Add pauses and tempo as needed to improve stimulus achieved from movements

4. Add load only if you can confidently say you’ve achieved all of the above and you are also at the TOP of the designated rep range

For the auxiliary movements that don’t repeat, you don’t need to stress progression 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.

 


 

Paragon Hybrid will begin Monday September 14.