Free hybrid training programs
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Every program includes
Every week written out
Sets, reps, effort and rest for each exercise.
A clear progression
Each program page shows how the work changes week to week.
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"Concurrent aerobic and strength training does not compromise muscle hypertrophy and maximal strength development. However, explosive strength gains may be attenuated, especially when aerobic and strength training are performed in the same session."
Schumann M, et al. Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function. Sports Medicine, 2022.
What the research says
An Eddens, van Someren and Howatson meta-analysis found a 6.91% greater gain in lower-body dynamic strength when resistance work came before endurance work, with no cost to aerobic capacity. Source
Seiler's review of elite endurance training found that about 80% of sessions were low intensity, with about 20% built around hard intervals near 90% of VO2max. Source
A second review agrees. Eddens, van Someren and Howatson pooled 10 studies and found a 6.91% greater gain in lower-body dynamic strength with resistance work first. Source