Never Do Hybrid Training Like This (WORST MISTAKES)
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- Опубликовано: 17 июн 2024
- The most common hybrid training mistakes with @coacheugeneteo
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You simply can not have enough of these videos which push back on the "constant grindset" mentality. So many inspirational social media videos talk endlessly about how you have to constantly be working out, never missing a day, always moving forward. However for like 95% of the population that will lead to injury and poor results. Not to mention the mental health consequences for young boys and men as they have so much to try and accomplish already and now on top of everything they need to have an Adonis body by the time they're 18 because a bunch of influencers do. Release this video every single week or one just like it. 🙏
you sound weak, stop being weak. And gay, stop being gay, jesus doesn't approve
I'm doing judo, calesthenics and running. But the last two are for judo.
Me to i am from Serbia
Dope, I'm starting calisthenics, I want to start running once in a while and get into combat sports
@@NoRockinMansLand Running is great for martial arts because cardio is really important, especially with grappling martial arts.
@@Shaquille_Oatmeal_with_mayo true, I also l like the idea of improving myself in everything so I'm attempting to increase my mile run. I also think jumping rope it's great for cardio and combat sports
@@AleksaPopovic-gx8xc why is it important to say you are from serbia?
Def needed to hear this.
So accurate. Learning new skills is exciting but patience is require to prevent overworking yourself, hard to figure out the balance but videos like this are a great reminder.
Growing older now (past 45) i learned one simple truth about Training: Recovery is the most important thing. Especially as a natural Bodybuilder your two biggest enemies are fatigue and injuries. I've trained with relative high frequency (2-3 sessions per muscle group per week) and i was constantly tired or injured, if i tried to push through phases of fatigue.
But since everyone (even highly educated Athletes), always -demand- say that you got to train harder and more frequent, i never even considered lowering my training frequency or intensity.
The thing is, this sport Bodybuilding is NOT a matter of willpower. Sure in the Gym you can push an individual set to near failiure, and you can train for 4 hours, no problem. But do you have the same energy tomorrow? Maybe.
In a Week? In a Month?
The thing is your Body dictates how much you can do and how much training is enough.
Your Body has the last word in everything.
You can't live by the rules of other people, because they do not have your Body. You GOT to find out the limits of your body and learn what works and what doesn't. No one can do that work for you.
This is (i think) one of the most important realizations i had about working out.
yeah this is why i used the word standard deviation as in if you train in BJJ or wrestling or you are a typical weightlifter or runner/footballer or whatever dont start mixing in other exercise routines because you feel fit and strong just stick to a routine and don't go away from it, only real reason to ramp up is if you're training for an event . this is something Pavel Tsuasaline says about Russian athletes they never go hard in bjj and wrestling months before a fight because you're just asking for injury, so think of all the teens out there and young adults who play soccer and then decide to go do gym workout in the same day . I am 44 now and I am careful if I decide to do squats 2 times in a week and legs and running then I'll ensure that I don't do the same thing the following week as i know my knees and hips will start to hurt and could impact my running too, had that about 2 months ago ish where knee pain was there for a few weeks, but as i eased back down to just once a week squats/legs the pain went away in the running! albeit intermittent
2-3 times a week isn't high frequency.
@@littlethuggie relative high frequency
@@nealsterling8151 relative to what? Because it's not high relative to literature that studies and defines frequency.
@@littlethuggie relative to what i do now.
Really good timing as doing more hybrid training for this training block preparing for my ultra marathon. So I have been doing running, strength training with weight lifting, HIIT, yoga and did experience burn out by week 3. I was doing a 6 weeks strength training program alongside my running training plan under a coach (both separate programs but kept my coach informed so we monitor the training load whilst they run in parallel. If I feel run down, I take a full rest day and don’t feel guilty about it. If I had to drop my workouts, it will be the strength training as the running program is priority. Love the podcast! Thanks guys!
Great honest & helpful discussion guys!
The timing of this video was perfect. This was very helpful, I appreciate it 🙌
Thank you for telling me what I needed to hear.
Some of the best advice where longevity is concerned ever.
I am 48 years old. I look back when I was in my 20's in college when I first started lifting. I fell in love with the weight room. I truly felt at home there and spent more time lifting than studying. I think I was trying to make up for all the insecurities I experienced growing up as a child feeling weak compared to my peers. When I started lifting at 19 I was around 18% bodyfat. By my junior year in college I dropped to around 7%. That was with the calipers they used back then. I continued to spend hours a day in the gym well after college into my 30's. There were times when I would spend 5 hours in the gym sometimes going before & after work 2 a days plus running an hour & a half after my sessions. I think I wound up doing much more harm than good. I wish I had trained smarter. I neglected having a social life to some degree & pushed away people due to my obsession. Physically I think I permanently did some damage to the degree I spent so many years being over trained & not getting nearly enough sleep maybe averaging 4 to 5 hours a night for over 15 years. Today I mostly run 40 to 50 miles a week and maybe 1 to 2 lifting sessions at home with only dumbbells using much lighter weight than I use to as a gym rat. I probably weigh 145 lbs compared to back then when my heaviest was 165 to 170. I write all this to say if you over train for extended periods of time as I did you eventually just run out steam. I do suffer some joint issues resulting from the ego lifting I did in my younger years. Now I just want to stay lean & injury free. At some point I do want to get back to the gym though. But training smarter with impeccable form is my objective.
50 miles a week is impressive for 48 imo 👏
I learned some thing from you brother keep going 💪🏼
What a background! And good camera angles too.
Thanks, needed to hear this. Was about to start doing cardio before work and lift after. The answer isn’t more. It’s quality and patience.
Thanks guys!
Great video.
Love listening to you two talk about fitness. So much knowledge.
I think the key is finding things that compliment and add to the other.
For example, I had a bad fall back in Dec, which really hurt both my hip and lower back. So, I committed to full body motility/flexibility work. First, it was 3x per week. Then 4-5x per week. Now, it's become a daily habit like brushing my teeth.
Vastly improving both my hip and shoulder mobility not only made me heal faster, but it's also made me an even better lifter because it adds to technique proficiency.
I have learned, over many years and many injuries, the importance of easing it in. This is especially true as we get older. I didn't believe in the idea of over-training until I was consistently injuring myself doing mundane and simple movements. I went from 6-7 days a week of training to 4 days of week of training and I feel better, look better, and stronger than before. Thank you both for spreading this type of crucial info!
He's right! Training should be seen from a holistic perspective, not from a discombobulated aggregate handled on a per-discipline basis. Rule #1: whatever you program, avoid it hindering the performance of other things you train, unless you know what you're doing and it's on purpose, and when handling strength and conditioning for multiple sport, find generalities that have carryover to most of them, and then make sure you balance them out to train the entire body evenly enough. (I stress the enough because perfect balance and evenness across the body isn't realistic or even desirable.)
When you’re talking about mitigating the hindrance of other things that you’ll be training, are you referencing to not overtrain in a compensatory exercise? E.g. if you’re doing cardio to aid in boxing or endurance training, don’t do too much cardio to a point of failure?
@@juicer1186 For example. You have to assess if you need one more than the other, by how much, or if you need both evenly, and if there's something more to be gained by training something more, or if you'll just nuke your recovery. If you can gain more by focusing on one and you it more, then you might have to accept going a bit slower on the other if you are limited in your recovery or time to train. If you need both equally, you have to see how much you can dedicate yourself to each before they start negatively impacting each other. Most people want to progress in both, so they fall in the last scenario. There are also ways to progress on both by alternating which one you focus on. For example, you focus on strength more for a couple of weeks, and maintain the cardio, but don't push it. Then for a couple of weeks, for example before an important event, you enter maintenance mode on strength but push the cardio more because you need the conditioning.
@@wandererstraining brother. I appreciate the advice a lot. Thank you for taking the time. On the last thing you said, how would I go into maintenance mode for strength training if I want to sustain that strength and then go harder on cardio (for example)?
@@juicer1186 So, it depends on your sets and reps scheme. But basically, you can guesstimate a rate of improvement when you train on something hard. If it takes a back seat, you can assume a much lower rate of improvement. So for example, if you're a beginner or are starting to do something again from when you used to be stronger, you could add one rep to all of your sets every session or so. If you're pushing hard, you maybe add one rep to one set per session, and sometimes repeat the same sets and reps if it was challenging enough that you don't feel like you are ready for more, and then add that one rep to a subsequent session. With an assumed slower rate of improvement, you'd simply plan for a much slower progression.
Ideally, you want to match your progression to how fast your body adapts. It's difficult to know exactly without experience, but with trial and error, and seeing for yourself as the weeks go by, you can get an idea. There are training programs that account for it, in all kinds of different ways. Myself, I structure my training somewhat rigidly, but as I do it, I go by feel a lot, while keeping in mind what I've done the week prior and what I'm planning on doing the following week. So for example, if my sets are pretty challenging and I know I'm going to have to do them again in only 2-3 days, I complete them while avoiding to drive myself into the ground. If the next time I'm going to do it is in 4 days or more, then I'll push myself harder so that my recovery takes a bit longer and overcompensation kicks in just on time for it.
Mixing disciplines, I'd make similar choices, but accounting also for systemic fatigue and only expecting improvements based on how I prioritize things. (I'd still aim for slow improvements.)
Another way of curbing systemic fatigue is to program less strength sets. You'd keeo working on the qualities you want to maintain, but staying well within your limits.
Now that I've gotten close to my physique goals, I've honed in on high volume hypertrophy training to cross that finish line.
Then I can switch to maintenance volume and dedicate more time to raw strength, calisthenics skills, and Muay Thai.
As a dude doing 3 days a week of dance (soon to be 4), gym and running, this is great to hear and applies to each individual hobby as well. In social dancing it's super prevalent to end up doing 3h a day 5x/wk and not progress. The fact that the hobby itself is almost designed to fuck up your sleep schedule is the cherry on top. I'm watching this after my first official 10k race, with a cold and super sore. I want a vacation.
I'm doing 2-3 days of gym, 3 days of running. Nowadays, dancing is social only and not even every week. I have around 8 years of gym and 10 months of running. I can tell you right now that you won't be able to sustain all three hobbies at this intensity. By definition, being a hybrid athlete makes you master of nothing.
I am traditionally into triathlon. I do light weights 3 times a week. Then I started doing mobility/flexibility follow alongs from you tube each night before I went to bed. My running times improved greatly. Then I started waking up in the middle of the night with aching shoulders and hips...... Have stopped doing the mobility stuff for awhile and pain is going away.....
Please make a video with @kboges about calisthenics.
Thank you - I got some motivation to rest.
I appreciate the importance of recovery, but in my experience I only make gains when I use a volume and intensity that puts me right on the threshold of overdoing it
Yeah, the same, but after the peak in performance, caused by a lot of volume/intensity i always experience decline in performance. That why i eventually back off in volume/intensity and slowly bulid up again.
@@catyukea ya I have to deload every 6 weeks or so
@@catyukeayou’re supposed to feel worse as time goes on but if you’re hitting your splits when you deload you’ll be fast
Hi, Can you turn on subtitles in your videos? Sometimes I watch it in public without headphones.
I think it would help hearing impaired people too.
Supporting
Yap man
Why not just use headphones in public? Or even just in one ear
@@mattpassos5689hybrid training took one of my ear
What about running for power like up hills or with weighted vests or ruck sacks where you gain strength and get cardio gains? And progress is going faster and finishing sooner rather and adding a couple kg when you plat than the cross fit style of rowing resting and squatting as different timed sessions
Please help i have a scapular winging and i do not know how i fix it
Daniel Vadnel......... Greatest of all time ❤
We salute his approaches in the world of exercising.
Hey Daniel, can you make a video about how to train for strength in skills and not muscle gain. I’m pretty satisfied with my physique in certain areas but I want to master skills while trying to not get too big or cause muscle imbalances. Ik that some muscle gain will happen while training for skills but I was wondering if you had any advice on how to program your training to focus purely on skills and not hypertrophy.
Hey brother, with skills do you mean like building up towards a specific harder level? e.g. Planches, levers, muscle up, handstands etc? If so; *repetition* is my input for you. For some exercises, there is no other way than going through the different phases and letting your body adapt to different forms and positions. It takes months, perhaps, years, to get to do a specific exercise in good and solid form and grow even more from that point onwards. Form definitely is key.
I might have misunderstood your comment since English is not my native language. Please, do elaborate if I misinterpreted.
This is so true. I’ve been struggling to find a balance between cardio and strength training while still trying to follow the science on the matter because “the science” says you should be training every muscle in your body at least twice a week, which for me just causes my body to be so incredibly fatigued all the time and leaves no room in my system to do cardio on top of that. I’m just too beaten down by that. An individual approach is best and even if it doesn’t match what science says exactly it’s better than being overtrained all the time.
I do tennis swimming and mix of gym and cali. Going pretty good
"It's not how much work you can do, it's how much you can recover from." Geoff Neupert
I pay attention to training content based on the wisdom rather than flash or anything else, and Teo showed he has a good head on his ahoulders. Subscribed. 👍🏿
It's bicycle session and I've dropped down to 1x a week lifting weights. I'm still making some (slow) gains, which surprised me. I was okay with going backwards a little, but everything is either same or gaining
I'm just doing calisthenics. Putting all my effort and points into it. Absolutely zero time to do any other type of worlout with quality.
Very interesting conversation. I'm hearing this "Hybrid" term an awful lot lately and it seems as if it's a buzz word at the moment.
I currently train weighted calisthenics Mon, Wed and Fri. Then, go swimming Tues & Thurs which i see as "rest & recovery", Then play football (soccer) Thursday (training) and Sunday(game).
Personally, I do feel like I can do more, but I'm concerned about overload & injury. I'd love to introduce running 2 to 3 times a week but the biggest concern is about burning too many calories with ectomorph body type.
Calisthenics/gym 3x weekly
Mobility everyday for 5m
Cardio or running 3x but I walk and run in rotation. I listen to my body and adjust this the most.
my favorite fitness duo
Yep. This happens to me. 3-4 weeks into running while doing bodybuilding & swimming. Just broke me off. Massive fatigue and the worst anxiety I ever suffered.
Doing high volumes of workout just for fun, without the right planning becomes useless and counterproductive.
Learning to listen to your body is so important, especially when you force it to adapt to multiple things at once. The body is designed to adapt to a lot of things. So if you are a full out body builder with 100% effort in strength and you add running to the mix. You don't need to cut it to a 50-50 effort. The body is still able to do something like a high 60% as it's not stressing the same structure in the same way. But you can't keep the 100% in strength if you add significant volume in other forms of training.
I needed to see this in 2022
I just entered the hybrid athlete scene (coming from just weightlifting) and am training for a half marathon. as my mileage increases week to week, i need to scale back the amount (or intensity) of my weightlifting sessions. fatigue is a real thing, unfortunately. gotta make sure you recover and fuel properly, carbs are my best friend right now
One of the best natural bodybuilder
Has he claimed natural? Maybe now, but what about when he was way more jacked in the past
@@bullethead1953try using your rotten brain a bit, one can see the difference between a natty and not. Also as you age you lose muscle mass.
Why isn't the subtitles enabled for your channel's videos?
Hybrid training forces you to understand maintenance volumes, periodization, and fatigue management almost immediately to succeed.
I’ve been so guilty of this in the past. Train smarter not harder everyone! You are only human.
Are body weight sessions, together with light weight, high rep training on alternate days considered hybrid training?
Hybrid training is usually refered as combining strength training and endurance training (cardiovascular training).
Doing high reps calisthenics is not really a cardio activity. Few days ago I did 100 squats with + 20 kgs, so high reps and as a runner it was not really super demanding on my cardio.
In the end hybrid training is just training different skills and can be split into 3 categories : strength, endurance and mobility/agility.
Maybe in the futur we will add direct mental training to it, but for now it is fully physical
I remember watching this tennis anime, Baby Steps, and the main character goes through a training period where he just constantly wants to practice and train as hard as he can. He destroys his body and his coach tells him to just take a week off to relax and recover. During that week, he keeps feeling like he isn’t doing enough to get better and that he should train despite his coach’s advice.
I think a lot of us can relate with wanting our results NOW, but as others have mentioned, it’s about the long-term benefits we will receive. All good things come in due time and while our monkey brains are all about instant-gratification, progress is a long process.
In the end, the character from the anime took the week off, and smashed the next tournament because his rest let his muscles recover and he performed way better now that he wasn’t constantly sore from his workouts.
Sometimes, less really is more. Trust in the process, listen to your body.
3 days MMA + calesthenics
3 days weights
1 day 10-15 km run
Over did things...tore ACL...8 days post op i am making future plans with exactly this in mind....balance & rest
I make progress every workout session. Sometimes (usually) this manifests as the same number of reps as last week, but they "felt easier". This is progression.
Yup. Hours in the morning, hours in the evening. It sucks. Brainfog, fever sometimes, aches and pains everyday somewhere or the other.
Just another week, then the volume goes down because I'm going on a drastic cut soon after.
I manage volume and frequency to achieve a sustainable program. I work out every day, but i stay mindful of trying to keep progressing my strength and not regressing, making sure all my workouts are programmed and not random exercises, making sure i track all my rest time between sets. I don't over-do anything. I mix stretching, calisthenics, bodybuilding and cardio.
Cardio twice a week 45 mins.
Stretching daily 25 mins chill routine.
Bodybuilding and calisthenics 5 days a week around 1 hour each session.
For calisthenics i train 4 skills which are, dragon flag, front lever, planche, hspu.
For bodybuilding i do every week 1x push, 1x pull, 1x legs, 1x shoulders, 1x grip and forearm training.
So basically my daily workout routine always is 25 mins of stretching in the morning, followed by a 45-60 minute workout later in the day.
For me this is sustainable and my body is feeling amazing, no injuries, my mobility had improved aswell lately.
For me cardio days are active recovery days. I recover from strength training, and at the same time i am able to improve cardiovascular health and performance. On my cardio days i do NO strength training ever.
I think for me working out has basically become one of many addictions.
It gives me a big fat dopamine hit and I feel like I'm sitting on a cloud for a while after.
At some point I know I am overdoing it. Then old injuries start playing up, joints start to hurt, and I notice a big drop in strength and performance.
The only reason I stop going at that point is because I know burnout is lurking on the other side of it.
It's important to start to recognize the signals the body uses to communicate it's condition. Over the years there are many and they are not always straightforward, but it helps.
I'm playing football ⚽ 3x/week and i love doing bodyweight training. But i still struggle to schedule bc I also have to work on my Speed and Power to improve my athletic performance 😵💫
I started running 3 months ago while going to the gym 5 times a week. After my forth running session my knee started hurting. It’s been 3 months now and because of that I haven't been able to train legs
Stair master. Row machine. You can do these everyday with lots of volume. Running is hard on the joints especially if you’re a bigger person.
I did jujitsu 6 days a week and body building 5 days in my early 20s. It was fine but I was in my 20. I had to do rest periods with the body building but that's normal. Or at least, it should be normal for body builders.
where is the link to full episode?
Coming Friday
@@FitnessFAQs
Well said at 12:00
I went fin the first 1 minute they literally described me perfectly lmao. Now as annoying as it is I have to be humble and slow down and focus on recovery, I guess patience really is virtue. Thanks guys!
went from 5 years of gym with basically no injuries to my joints getting PISSED off with me from starting to spam calisthenics hard and decently long distance runs and stretching my body definitely got humbled.
This definitely happened to me weightlifting everyday and running 5 miles a day. My shin splints have been unreal. I’m still figuring out how to get rid of them and keep running
Do tibialis raises
Stairmaster. Row machine. Cycle. You can do more volume if it’s lower impact. Your body doesn’t have to deal with the impact on your joints.
Running 5 miles a day is just not sustainable or good for your body. Try running less.
My current approach is to maintain total session length. Going from 45min calisthenics to 20min running/walking and 20-25min calisthenics. Plus being careful with progressing intensity. I am not new to cardio, just haven't been doing it consistently lately.
@11:40 *thank you.* No one ever points this out. Giant misconception.
Eugene Teo is awesome.
Honestly most people could do with starting out doing less training, even with single focus training.
People starting out doing 6*week push pull legs for a month every 6 months.
It’s not that hard, if you wanna train like a pro athlete you must eat and sleep like a pro athlete.
As long as Im healthy ish, bit built and athletic Im happy enough. Was never a bodybuilder or a musclehead to start with I dont mind not being soo big 😂😂
One main form of training
Everything is supplementary or low intensity
I mix all of them and doing great. There is no magic formula.
Over cross training is killing your gains
why have Fergus Crawley in the thumbnail and talk about hybrid training to Teo who is not hybrid 😂
Why
Take a step back and two steps forward
it's called deload
The problem I've found with this is that old saying Jack of all trades master of none, to become a good runner you really have to concentrate on running, as with body building, martial arts etc etc, there are only so many days in the week and really can't do everything and expect to progress in every field.
If you're not competing then how can you justify hyper focusing on one exercise modality when each contributes to being healthy?
How can you aim for a 600lb deadlift when your body can't handle a mile jog? How can you justify trying to push your marathon time to 3hr when you can't even touch your toes? For glory?
The most important aspect of training is adherence, not optimization
I did lots of gym & classes, gymnastics and crossfit (2-5 hours a day) and manage to get to 6.5% body fat (checked via dietian). Recovery was vital. Frequent osteopath, weekly massage, daily stretching and joint rehab was crucial. This was 10 years ago when I was 30.
❤
Everyone should hop on kettlebell training, calisthenics and running why? You need to build your base strength; unilateral movements in which builds your strength from different planes sagittal, frontal and transverse. After you’ve maxed out your strength, you can move to barbell and bilateral workouts. But still use unilateral movements if you hit your plateu. Trust me. The big reason why powerlifters, bodybuilders and athletes get injured most of the time, it’s muscle imbalance and not building their soreness tolerance.
Train for longevity. It’s better to be jacked, athletic and explosive at 50 than rushing and get big at 25 then once you turn 40, you can’t even do a squat or play any sports.
You can't out-train shit programming and you can't train at all if you're injured. Education is paramount.. and rest/ recovery is the other half of the training equation
Fuck on kings n queens 💪
Oops I'm guilty.
1st
when you think calling yourself an athlete isn’t special enough so you need to add ,,hybrid “ to describe yourself to feel even more special 🤡🤡
Pseudoscience
Every fitness influencer low key bragging about they do bjj😂
I guess I am not patient enough, I'm three minutes into this and nothing said of substance or guidance. Lost interest and that's a shame because I would really like guidance on hybrid training. Willing to listen if someone doesn't approach this as "worst mistakes" takes, but here's a beginner 2-month cycle... like get your 5K under 26 minutes while you get you squat from 400 to 420. Beginner in hybrid, not beginner lifter or beginner runner.
Quit p@#$orn man, you're losing your attention span
I run a hybrid group program on TrainHeroic if you want to check it out. 6 days/week of training for $20/month. We’re running a hypertrophy-focused block at the moment but we’re still running a maintenance level of endurance training which will ramp back up in the fall/winter.
worst mistake: no testosterone injections
"Hybrid Training" what an embarrassing and ridiculous title smh why? Lift and do other sport like stuff possibly to include running...sounds like an athlete to me.
this is especially dudes turning 45 wearing pink shirt and trying to show everyone there are style young hahahahaha ,,, let them do, we dont need them
Great video. Recovery is so under rated in the sense that we all know it's important but we don't treat it as such. I've found I have been making the best gains when I have been really focussing on sleep and diet and treating it with the same importance as my work at the gym.
As the tren bros said. " i wanna look like a anime character."