Hybrid Athlete 4 Day Split (Beginner - Intermediate)

6 Week Hybrid Athlete 4 Day Full Body Split (Beginner - Intermediate)

What Is The Goal Of The Program?

This is a 6-week-long program, consisting of 3 full-body gym sessions and one speed or conditioning-specific session per week. The primary focus of the program revolves around developing general strength and power, with some additional attention given to hypertrophy and muscular endurance in specific areas. Regarding the speed or conditioning sessions, the choice is yours depending on which aspects of fitness you would like to prioritise, however it’s recommend you stick to focusing on one or the other for the duration of the program for optimal results.

The objective of this program is to transform you into a well-rounded athlete. The hybrid training approach places emphasis on versatility and overall athleticism. The program is designed to develop a solid base of essential athletic attributes such as strength, power, speed, and endurance.

By simultaneously training these different qualities, progress may be slower, but it ensures the a building of a solid athletic foundation across a wide range of abilities.

Since this program targets individuals who are newer to hybrid training, it doesn't include many exercises that require a high level of coordination or skill, except for the weighted and unweighted plyometric exercises. However, these plyometric variations are at a slightly lower level and should be suitable for most beginners to improve power and coordination safely. It does not incorporate complex weightlifting or gymnastics exercises commonly found in hybrid programmes. Instead, this program keeps things simple and focuses on building a strong foundation of raw athletic abilities, with less emphasis on skill acquisition. As you progress, this program will establish a foundation for you to excel with more advanced athletic qualities such as coordination and overall skill development later in your training. 

What’s included?

- A PDF document that you can track your gym sessions with, and monitor progress anywhere, anytime.

- Detailed workout instructions on sets, reps, tempo and exercise intensities etc.

- Exercise Tutorials

- General warm up and cool down protocols 

- Exercise specific warm up protocols 

- In depth Explanation of Anatomy, exercise theory, and training terms to help you develop your fitness knowledge.

- Nutritional advice to help you maximise your results using the program, regardless of if you are in a calorie surplus, deficit, or at maintenance. 

-  Exercise Substitutions

What if I need help?

There is a FAQs section within the program, but you can also email us at Ascnd.fitness@gmail.com

and we will be happy to help you solve any issues you may be having.