Hybrid Training Program - 16 Week (eBook)
Hybrid Training Program - 16 Week (eBook)
Product Description
Hybrid Training Program - 16 Week (eBook)
Created by Rogue Athlete and former Navy SEAL, Josh Bridges, the Hybrid Training - 16 Week Program is for those looking to enjoy a balanced increase in their fitness within two disciplines: running and body composition, complementing each other through correct doses, volume, and progressions. Start where you’re at and finish with a 10k personal record and the best shape of your life. Life doesn’t wait for anyone—time to pay the man and get a little bit fitter than yesterday.
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Hybrid Training Program - 16 Week (eBook)
Created by Rogue Athlete and former Navy SEAL, Josh Bridges, the Hybrid Training - 16 Week Program is for those looking to enjoy a balanced increase in their fitness within two disciplines: running and body composition, complementing each other through correct doses, volume, and progressions. Start where you’re at and finish with a 10k personal record and the best shape of your life. Life doesn’t wait for anyone—time to pay the man and get a little bit fitter than yesterday.
STRENGTH AND MUSCLE BUILDING FOCUS
The program includes 6 training days per week, incorporating a mix of the main compound lifts—squat, bench, and deadlift, alongside targeted accessory movements. These sessions are aimed at increasing muscle size and overall strength, helping you develop a strong foundation. Whether you’re an experienced lifter or just getting started, this program can help you break through plateaus and reach new levels of strength.
IMPROVED CARDIO AND ENDURANCE
Cardio plays an equally important role in this hybrid program, with running sessions scheduled throughout the week. Each session is designed to improve your speed, stamina, and overall endurance, progressively building toward an improved 10k time. By combining strength training and running, the program ensures you maintain a balanced level of fitness that enhances both your performance and physique.
ACCESSIBLE AND ADAPTABLE
This 16-week program is flexible and adaptable to your current fitness level. You’ll start from where you are, whether you're a seasoned athlete or just returning to training. Each week builds on the last, helping you achieve steady progress while avoiding burnout. By the end, you’ll be in the best shape of your life—ready to take on your next challenge with confidence.
Recommended Equipment:
Sample Day
Week 2, Day 1: Strength
A. Back Squat:
- 6 Reps x 3-4 Sets r2-3 min
- RPE of 8/10 for all sets
B. Single Arm Dumbbell Row:
- 6-7/side x 4 sets r1:30-2 min
- RPE 8/10
C. Dumbbell Flat Bench Press:
- 10 Reps x 3 sets r1-2 min
- RPE 8/10
*last set should BARELY make or fail on 8/9 reps
D. Split Stance Barbell RDL:
- 10/side x 3 sets r1-2 min
- RPE 7/10
E1. Wide Grip Assisted Pull-Up/Lat Pull Down: 15 x 3 sets r30s
E2. Single Arm Bent Over Rear Delt Raise: 12-15/side x 3 sets r30s
E3. Weighted Hanging Knee Raise: 12-15 x 3 sets r1:30-2min
- RPE 7/10
Gear Specs
Specifications:
- Training program eBook created by Josh Bridges
- Period: 16 weeks
- 6 Training sessions per week
FAQ
PLEASE NOTE: This is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
Returns and refunds are not available for non-physical items.
About Josh Bridges:
Josh Bridges is a former U.S. Navy SEAL and one of the toughest pound-for-pound athletes in the world. Known for his grit and determination, he made six appearances at the CrossFit Games, with three Top 10 finishes. Bridges first took up CrossFit in 2005, translating his background as a collegiate wrestler into impressive results. In his debut at the 2011 Games, he placed 2nd overall, quickly gaining popularity. Despite setbacks, including a major knee injury, Josh continued to excel, winning regional titles and solidifying his reputation as a relentless competitor.
