Mind Pump: Raw Fitness Truth - 2585: How to Become the Ultimate Hybrid Athlete

Episode Date: April 28, 2025

How to Become the Ultimate Hybrid Athlete What is a hybrid athlete, and why is it trending? (1:18) The biggest mistakes this avatar makes. (5:04) How to Become the Ultimate Hybrid Athlete: The Ultimate Balanced Weekly Routine (18:35) Day 1: Focus on strength. Day 2: Mobility. Day 3: Off. Day 4: Functionality. Day 5: Endurance. Day 6&7: Off. Questions: What does a hybrid athlete look like? (26:57) I want to attain a specific look and sculpt my body. Is this the best way to train? (28:39) How can I train like a hybrid athlete with minimal time? (30:38) Related Links/Products Mentioned Special Promotion: MAPS Performance | Performance Advanced | 15 Performance all half-off!! ** Code HYBRID50 at checkout ** Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs). ** Stop Working Out And Start Practicing – Mind Pump Blog The World's Greatest Stretch MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Stan “Rhino” Efferding (@stanefferding) Instagram Robb Wolf (@dasrobbwolf) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we're talking about hybrid athlete training.

We give you the blueprint, we break it down, we tell you what to do, how to train, the lifts, everything, if you want to be like a hybrid athlete. Now because of this episode, we have programs that train you to be like this. We have three of them. Maps Performance, Maps Performance Advanced, and Maps 15 Performance. All three of those because of this episode are 50% off. You can find them at mapsfitnessproducts.com. Use the code HYBRID50, that'll give you that 50% off discount.

Now this episode is brought to you by our sponsor, mindpumpfitnesscoaching.com. If you're a personal trainer or an online coach and you wanna build your business, we have put together the course for you. By the way, our course is nationally recognized and we'll give you CEUs for both NASM and AFAA. If you're interested and you want to grow your business and you want to learn from us the best in the industry go to mind pump fitness coaching dot com. Alright here

comes the show. Hybrid athlete this is trending right now. Today's episode we're gonna talk about how you can become a hybrid athlete yourself. What does the training look like to get yourself proficient in all the physical pursuits that'll make you a badass? Let's go. Oh, I love social media. Woo!

Yeah, I know. Does that mean we have to be slightly electric? The new hot thing. It's like the buzzword going on right now. The ultimate hybrid athlete. Well, what happened was I was out talking with our editors and I said, Hey, what's trending right now in the fitness space is they're all in it all the time.

I said, hybrid athlete. And so, uh, I thought it'd be good. And by the way, this is not new. The term may be trending, but the concept is not new at all. It's an old concept. Um, I mean, we've written workout programs specifically for people who have this kind of a goal, but I think we should kind of define what it means. What is a hybrid athlete? This really is somebody that is able to kind of do it all. So they're

strong, they've got endurance and stamina, good agility or mobility, they're functional, they're well-rounded, I guess would be the best way to put it, right? Well, before, back in the day, for Olympic athletes, wasn't this like the first depiction of a real Olympic athlete? Was the kind of athlete that could kind of do everything pretty good. Not like excel in just one area,

but almost all of the events. What a great point I think look good feel good move good strong. Yeah, I mean that's what comes to mind in me right away It's just like that. You kind of check all the boxes. You look good. You feel good. You move good and you're strong Yeah, no, that's good. Justin brought up a good point. You know the Olympics a really long time ago What they used to believe the ideal athlete was for whatever sport in the Olympics was somebody who was kind of well-rounded.

And then eventually they realized this is not what was best for shot put, was not what was best for swimming or best for running. So now you have athletes that are- Specialized. Yeah, specialized in one thing and built to do well in one thing. Like a shot putter looks very different than a long distance runner.

Looks very different than a swimmer. But a hybrid athlete is somebody that can do it all. Now, isn't the best at each one of them, so that's key. A hybrid athlete isn't the... They're not going to have their max endurance. They're not going to have their potential for max strength or their potential for max agility Because if you just focus on one thing you'll get a lot of that thing, but you'll actually Lose a lot of the other trade out a hybrid athlete is somebody that's like look I want I don't I don't need to have my max strength or my max endurance or my max agility

But I'd like to have a good amount of each one I'd like to be able to be well balanced, and I think it's trending because people identify with that. I think they identify with what that may look or feel like. Yeah, I think this is a great conversation, because leave it to the internet to bastardize something like this, and really, it's a little, it's a bit nuanced. Because you have goals, and I don't want to say

they conflict with each other, but don't necessarily compliment each other. It's important to understand how to train for each attribute that you want. And I think what happens, what I mean by the internet's bastardized it, is I think they've kind of thrown it all into one basket and feel like, just if you do it all, you'll get it like just if you do it all you'll get it all once and melding of all and you

might get a little bit of results that way like if you if you train like all those all at one time in a workout sure you're gonna get some of a little bit there there's definitely a better way to do this if you want all those attributes that you defined when we started this, there's a very clear way to go after those and to obtain all of them. And it actually doesn't look like doing them all at once. And I think that's the mistake is that people think, oh, you just do all those things. That's the biggest mistake. So you think to yourself like, well, I want strength, endurance, agility and functionality, so today,

I'm gonna do all those things all at once. And what ends up happening is you get kind of none of all of them. You might get endurance. You actually might get endurance if you do everything all at once. But you're not gonna get strength, you're not gonna get agility or power,

functionality kind of a smaller degree. Like, the mistake people make is they combine everything all in one workout. What you want to do is you want to train specifically for each attribute on its own. So one day is going to be strength training. Strength training needs to be strength training. If I make strength training, if I try to meld it with anything else, it's not strength training. It's not strength training anymore. No.

It changes the definition of it. Completely. If I do strength training and I'm like, you know, I wanna also have endurance. So what I'm gonna do is have no rest in between sets and go from exercise to exercise to exercise. It's just endurance training. I've actually lost all the strength.

If I'm trying to do power and I'm also trying to combine that with endurance, it just becomes endurance. I lose the power. So what you want, endurance. If I'm trying to get endurance from strength training, then it's not going to work. Strength training is for strength, endurance training is for endurance, agility training

is for agility, and so on. When you look at a good routine, one that's effective, by the way, the best athletes in the world that are looking for multiple physical attributes, that's how they train. When you're an athlete and you're training for strength, it looks like traditional strength training. When you're training for endurance, it is traditional endurance training. So what you need to do is break it up during your week

and then that's gonna give you the best results with all of them. Well, that's how you train if you're being coached by the right people. I mean, we just had our good friend Stan Efferding in and he had the opportunity to train John Jones. And actually, a lot of these professional athletes that don't have the best coaches don't get this.

And so don't be fooled because you see somebody famous or that's a pro athlete that you see mixing all these workouts together, and it seems to be working for them because they're a pro athlete, so you think, oh, I'm gonna go do that same thing. I think that's part of the mistake. And we've had the opportunity to talk to a lot of elite coaches that specialize in sports or help specific athletes out.

And I'd say the most common thing that they all have found is like this, you know, where these athletes are doing it all at once. And then they have to try and communicate to them like, listen, we're going to focus on one thing right here and get really good at it. We're not going to do all of this in this workout. That doesn't make sense. It's tempting for the athlete because they're going to want to then hire other coaches like on top of that one coach. So we get their strength coach, but then right after their strength coach, they're going

to go work with their skills coach. Then they're going to work with their endurance coach all on the same day. And it just ends up muddying the actual attributes that you're trying to acquire. Yeah and another reason why this is confusing is if you play a sport, if you're thinking of yourself as an athlete because you play this particular sport, what you're probably thinking right now is well I'm when I'm playing my sport I'm using all of them. So if I'm playing a game I'm using strength and agility and endurance,

why don't I train all of them at the same time? You'll actually get more strength, more endurance, more agility by training them separately, and then you practice your sport. That's how you practice bringing them together. So in other words, you've got your different instruments in a symphony that practice on their own and they play together at the same time, allow these attributes to work together when you're practicing your sport, but when you train each attribute, you do them individually. A lot of people understand that. In fact, really bad workout programming that is for hybrid athletes.

Here's how you know it's really bad workout programming. That's what it looks like. It looks like deadlifts and then run and then jump and then pull-ups and then it's like, okay, this is terrible programming. That's not how you train for those attributes, even if you want all those attributes. The other mistake that they make is that they do too much. Because if I look at just the strength training routine,

it's gonna look like this many days a week. If I look at just an endurance routine, it's gonna look like this many days a week. If I look at just the mobility or agility or functional training routine, it's gonna be this many days a week. So what people at just the mobility or agility or functional training routine, it's gonna be this many days a week. So what people do is then they just add them on top of each other.

So like, okay, man, strength training? Oh yeah, I know this great push-pull legs routine that I do, so it's four days a week or six days a week even. And then, oh, running? Oh yeah, you know, endurance, you know, marathon runners, they run 10 miles every day, so now I'm gonna run 10 miles a day on top of it.

And then, oh yeah, you need to do plyo training and you need to do functional training. Well, that looks like three days a week, so I'm gonna do that on top of it. Overtrain. In fact, people who try to become hybrid athletes are overtrained at a higher rate than almost anybody else because they don't realize that you're still dealing with

the fact that you need to be able to recover. Such a tendency for them to just want to add and compile that into the workout instead of separating it out and blocking it out. So you actually have a chance to really learn. Your body needs that opportunity to learn that particular attribute to its fullest degree to then really incorporate it in for the overall. So the one thing I think the smart way to approach it too is like, yeah, skill training is something,

you do wanna still maintain, you wanna maintain that ability to perform your skill, but there's a way to segment it out so we're not convoluting the workout. Good way, I'm so glad you said that. So if you're listening to this because you wanna be a hybrid athlete through workouts, that's not as important. But if you're trying to become a hybrid athlete because you have a specific sport that you play, you need to

have that segmented out to practice your sport because that's the most important thing. You could get very fit but lose some of the skill of your sport and actually perform much worse. In fact, we have a program called Mass Performance Advanced. The advanced part really is the fact that we allowed for that skills training for specific athletes. But you may be just listening to this and saying, well it's not really that I want to play specific sport. I just want to have all these fitness I just want to be able to do a lot of things. I just want to be able to do a lot of things in which case it's not you know as important. But you should be able to if you go about a program and you're that person you're describing, you

don't have very specific sport, you just want to get good at all this, you should be able to, if you go about a program and you're that person you're describing, you don't have very specific sport, you just wanna get good at all this, you should be able to measure all that before you go through good programming and see your endurance improve, your mile time improve, your 40 yard dash improve, your strength and your main lifts go up, you should look better, your movement should be better.

If you go about this right, all those attributes should come along for that and you shouldn't just see, oh I got a little bit better at this or a little bit better at that. All of it should come up. It should be measurable, yeah. Yeah, and measurable if programmed correctly.

Yeah, that's a good point. It's important to track all of those because you can also get caught up with, especially, you know, we said earlier that people do too much all at once and over train is that they don't track their progress. They just track their tolerance. It's like, yeah, I can do all these workouts, but meanwhile, they're not really gaining

any performance. I would see this with clients that I would train who did high level competition. The ones I specifically remember were my triathletes. And these were people who were in their 30s. They were business professionals, but they had time on their hands. They had money to devote to personal training. They took their nutrition seriously. They had done marathons before and qualified for things like the Boston and all that stuff. And they're like, I want to do a triathlon.

Triathlon is no joke. And I remember the first time I trained somebody who was a legit triathlete, who then wanted to do a half Ironman, and then eventually wanted to do an Ironman, he came to me and he's like, I don't do any strength training. I just do the cycling, the running, the swimming.

Here are my times, I've done it before, but I know strength training's important. I want to incorporate it. And it took me a few months to titrate it down to an appropriate dose. Because the amount of training that he did was so high. What it turned into was literally he would come in twice a week, one day a week with strength training,

it was like three or four lifts, one day a week was mobility. That's what it turned into, the intensity was moderate, and then we saw improvements. But it took me so long to figure out how to titrate it because I kept, it was like, and then we saw improvements, but it took me so long to figure out how to titrate it because I kept, it was like, oh my God, we're overdoing it, we're overdoing it, we're overdoing it,

I gotta keep scaling it back. And then eventually it turned into, like I said, three, four lifts of moderate intensity with mobility work. Well, the hardest part is their tolerance is so high. Yes. Even your average person is guilty of this. We talk about all the time of people overreaching and gauging their workout by what they can tolerate

or they can handle, and just the average person does too much of that many times. You take an athlete who's been trained to have mental toughness and push through and not give up, man, their tolerance level is so much harder. It's really hard to communicate to them and get them to understand.

It's like, I know this seems like way less and you can do way more. This is the appropriate dose. By the way, I do want to say for people listening right now We are gonna give you a workout like we're gonna break this down as we continue going what this week would look like If this was a goal yours, but you know before we get to that You know another mistake that we need to talk about That hybrid athlete minded fitness enthusiasts make is they don't fuel properly with diet. Now this looks like two different things in my experience.

One is they're just not eating properly, okay? That's a common one. But the other one is that they know how to eat properly for endurance or they know how to eat properly for aesthetics and they never train for all of it and then they don't understand. So I'll give you a good example of that, okay? Because we'll get to the overall better diet,

but I'll give you an example of what I'm talking about. I've trained people who did mainly strength training and trained for aesthetics, and they knew how to go low carb, to get the abs, to look shredded, but then they switched to hybrid-style training where they cut back some strength training, incorporate endurance, and they crash.

And I'm looking at their diets, I'm like, you're eating 120 grams of carbs a day. That works when you're just strength training and you want to look shredded. Yeah, that's not going to work now that you're running and swimming and trying to improve your stamina. And then on the flip side, I've had endurance athletes who are eating 80 grams of protein a day and then they incorporate some strength training. I'm like, bro, you gotta pump that protein way up if you wanna build the strength that you're looking for.

So you have to fuel properly, and what it looks like is a more balanced diet. It's not extreme in one direction or the other. I think this is the look good attribute that screws people up. I think if all you cared about was endurance, strength, moving well, those pursuits, I think you'd be okay. But a lot of times, this also attracts a person who's like,

and I want to look good. So they go deficit. And they're going into this, and they're like, they know they got some body fat. You won't be mean shredded, but also perform crazy. They don't look the way they want to look yet. They know they're going to lose some body fat. They do want that very athletic look to them

And so that's kind of in the back of their head and in their heads like well I need to cut out all this food or cut out these things I shouldn't be doing and so they do that while simultaneously Doing all these other things and what ends up happening is they end up hindering all of it and they don't get the aesthetics They want either right so they don't fuel their body properly You don't get the benefits from all the strength training and endurance training. You're not building, you're surviving. Yes. And so that's probably, I'd say one of the biggest mistakes made for these, these clients that want this type of a look, feel and performance is because they attach the

look piece also. And many times when you sign up for this or you want to do this, you're not quite where you want to be aesthetically. and so that tends to drive your nutrition habits. Really the only kind of training where you could successfully diet or eat for aesthetics only is a strength training based model. It looks more like bodybuilding. This is where you could really play with the diet to really achieve the aesthetics you're looking for. If you're training for athletic pursuits, you're gonna look better if you fuel yourself for better athletic pursuits, not for aesthetics.

So let me put that, let me say it differently. You're trying to become a better hybrid athlete. Fuel your body to improve your performance, you'll look better than if you fuel your body to get shredded or an aesthetic look while training this way. That'll just lead to disaster. Your goal is to perform at your best. Like that's your ultimate goal.

And that'll make you feel low. Yeah. And that'll give you the look as a by-product, but yeah, it is misleading because if they're coming in with that idea, I want to look this way, then they start manipulating your calories. That's what happens. I, that's another type of client I had where I've had clients who they understood bodybuilding or strength training style training. They would lift, you know, four days a week.

They would, they would manipulate their diet and carbs cycle and backload and front load. And, and then you had to make themselves look a particular way for summer. And then they are like, you know what? I want to try this sport or I want to try training in a more balanced way. And they continued with their dietary strategy they had before trying to accomplish a look and their performance suffered, and they also with their dietary strategy they had before trying to accomplish a look and their performance suffered. And they also lost muscle and just,

and the conversation I've had, like look, stop eating for looks, start eating for performance because that's what we're training for, and then we're gonna get more of the look that you're looking for, and it's exactly that. I'm reminded of our conversation with Rob Wolf and how he was a part of CrossFit,

how they were doing paleo and they just, they were not consuming barely any carbs at all. And so it was just left and right, like athletes were just kind of dropping and bonking. And so they had to really make a big adjustment for that. Yeah, a hundred percent. All right. So let's get to what this kind of routine would look like.

Now we created a very balanced routine. You could modify this to be more strength focused, more endurance focused, whatever. If you do that, that means you gotta take away from one of the others, okay? And we did create this considering that you're relatively fit and healthy. If you're new, this might be a little bit too much.

So let's start with the first day. So we're gonna break this down like day one, day two, day three, day four, day five, whatever. So this is what it would look like. Day one you're focusing on strength. You're not focusing on anything else but strength. That's all you're doing on day one. Now what does this look like? Very basic. You're doing four lifts, about two to three sets each. All compound. Compound lifts. We're not doing, you know, we're not going to be doing,

you know, isolation exercises, bodybuilding style workout. We're not trying to, you know, serious rest periods. We're not trying to sculpt and shape the body. What you're trying to do is get stronger with core foundational compound type lifts. I picked five reps because it's less taxing on the body than 15 or 20 reps, and we wanna maintain some of that ability to recover for the rest of the week. We're trying to train for strength. Now the question is what four lifts?

I mean, you got your barbell squat, you got your bench press, your overhead press, your row, that's a good four combo. Or you could do a deadlift, you could do another overhead press, another incline press. Basically compound lifts that hit the entire body is kind of what we're looking at training.

And I would always start with the more challenging lift. Now some of the one that you want the most return from, because some of these people are hybrid athletes and are gonna be looking for also still somewhat of a look. If you lack lower body, start with your squats for sure. If you have an incredible lower body, but you lack upper body, start with your overhead for sure. If you have an incredible lower body, but you lack upper body, start with your overhead press or your barbell row or your bench press.

That's how I would do that with, because as a hybrid athlete, because we're not looking for just strength, and it's like, what do you want while I'm trying to shape you into this look too? Well, I'm just gonna, whatever the priority is as far as the look, that's how I'm gonna prioritize the exercise.

That's how I would do it here. The intensity is like 75%. Okay, so you're gonna do five reps with a weight that you could probably do eight reps with. Seven or eight reps. And you're gonna rest about two to three minutes in between sets. That's what this looks like.

For me, what this would probably look like is a barbell squat, three sets of that, five reps. Then I'm gonna move to my bench press, then I'm gonna move to a row, then I'm gonna move to an overhead press, and that's the workout. I love this, because it's so contrary to what you would see probably most hybrid athletes putting together

in terms of their structure of, it's usually gonna be 12 to 15 reps, it's gonna be circuit style. Terrible. to 15 reps. It's gonna be circuit style. Terrible. And so yeah, that's just common what we would do. And weigh more stuff. Like this is what, if you trust this process, if you trust what we do, if you just do this with the other things you're doing, you aren't going to be strong, mobile, functional. You're gonna get all of it. It doesn't, you don't need that much. And if you've

been listening to this show long enough, you've heard how little you need to lift weights in order to build muscle, this is plenty to do that. When I was doing, when I was training in jujitsu at my highest level, three, four days a week, this is how I lifted. I'd go to the gym, do three, four lifts, done. Yeah.

And that was it, and it was great. And before that, I was doing too much. So it's a little effective, yeah. I was doing too much. All right, so day two, it's a good idea to follow up strength with mobility. Now, there's lots of different mobility movements and things you can work on.

I wanted to make this simple. Now, of course, it could be much more individualized and it could be programmed in a way to where you've got more targeted areas, but the world's greatest stretch has got to be one of the best general kind of mobility movements. And I like it in a, it's like you're walking and stepping and moving through the whole thing.

You're not gonna get a lot of stretches where you get that T-spine rotation mobility and you're also comboing that with hip mobility in combination with that and it's also, I love that too you can have movement with it so a it's also, I love that it too, you can have movement with it. So a lot of mobility exercises I love to do on grass. And you know, cause this is kind of like, you know, appeals more to the athletes so they can get out there

on the field and produce this. I mean, I love that movement. That would probably be in there. Or if the idea of us putting this episode together is give somebody a really good general idea that could go do this on their own, right? Let's say they're not following one of our programs, then I probably would, and I'm sticking to giving them great free advice, I'd probably prescribe the Prime Pro webinar that I did.

I think that because basically it's about 45 minutes, 50 minutes long, but I take you from head to toe. So it's basically my favorite mobility movements for every major joint in the body. And so if you wanted something very specific, but yet detailed that it would cover everything, I think that would also be a great direction. Right, so with this though, it's world's greatest stretch,

then you can finish off with static stretching. This entire session should take you around 30 minutes. So give or take. About 30 minutes mobility that's your mobility workout. Day three you take it off. This is your rest day. Day four is now functionality. I love this now again we're going general here because I can get much more specific with who I'm working with but I love the sled for functionality. I love the sled because you can go, I could push it, I could pull it, and I can go laterally. And I've done

a huge functionality work on my lower body with that. Go ahead. Two, it really brings you up on your forefoot. And so hybrid athletes too, they consider they're going to be running and doing a lot more endurance. And so hybrid athletes too they consider they're gonna be running and doing a lot more endurance and so to strengthen your forefoot I think is really another like Hidden gem with with the sled and the mechanics there to driving it and getting better at sprinting So there's a lot of crossover that plus it's concentric So we're not putting a lot of you know, excessive amounts of damage to recover from

I mean I think 30 minutes of push pull drag lateral I mean, that's perfect if you moderate intensity Yeah now you're not trying to kill it or crush it but a nice 30 minute moderate intensity of the the push pull drag and then a lateral movement in there is would be a great and then lateral movement in there would be a great compliment to what you're doing. And for the hybrid athlete that wants

a little bit of everything, you're gonna get that from us. And what's beautiful about that is it is another form of strength training, but it doesn't do as much damage as weight training does. So you're gonna reap the benefits of some more, a little bit more strength training without adding a bunch more damage. It's really gonna be bolstering the stability of your joints is what we're looking for with

this. And then the last day, day five, is endurance. And here's where you pick your form of endurance training, running, swimming, biking. You want it to be at a moderate to high level for about 20 to 30 minutes. So you want to kind of push yourself. You're not trying to kill yourself, but you are trying to push it and get that heart rate up During that workout for about good 20 to 30 minutes And then the next two days are off you take two days off and then you repeat the cycle with this

General workout we put together what you should see are nice progressions in your strength and endurance Those are the two things you could probably measure the most, is that you're able to run, swim, or bike faster or further, and you're able to lift more with those core four lifts. And that's how you know you're doing it right, is you see a little bit of progression in each one. I always liked, you know, not giving myself a time, like so if I'm gonna swim, bike, run, any of those things,

I'm not even gonna give myself the first time a time. Or I mean, I give myself a time that I need to hit or a distance I need to hit. I'm just gonna go for the 30 minutes, push myself, see where I land. And then every time I come back- Try and beat it a little bit. Yeah, try and beat it a little bit.

It doesn't take much. You shave 20, 30 seconds off each time you come back to that row or come back to that run or come back to that swim. It's not that crazy to shave that. And before you know it, you've shaved minutes or distance you've added on that time and you'll see major improvement like that. Just little increments like that every single time you revisit that run, row or swim.

We have some questions. The first one is, what does a hybrid athlete look like? Now, this is the real reason why I think it's going viral. Is because they paint a picture of a hybrid athlete that looks kind of like somebody who just does strength training and eats for aesthetics. It's like they're kind of muscular. But the truth is a real hybrid athlete looks like

someone who moves well and performs well. That's what they look like. As far as body fat percentage and all that stuff that's concerned, here's what the data shows. Best performance for male athletes, body fat percentage and all that stuff is concerned, here's what the data shows. Best performance for male athletes, body fat percentage, probably sits around 12 to 15% body fat. Yeah, I was going to say low teens.

So it's not the 8% that we like to see on social media. Now, of course, those high level pro athletes that are just genetic anomalies that look like that, but most people are gonna be at their best performance, male, about 12 to 15% women. You're looking at probably 19 to 24% body fat is what you're gonna probably look like if you're eating healthy and doing all this. But really, a hybrid athlete looks like someone

that can kind of do all of it. They just move really well. Yeah, I mean, to me that's how I think I would answer. Because a lot of the stuff that we see is all gimmicky marketing stuff Is a very unique person you're gonna look nothing like them because you're nothing like them in the to start with So I I would put it back on the client and be like this you're gonna look like the healthiest fittest Strongest best-looking version of you. I mean if you train this way you eat you correctly like we're talking about

You will move better than you ever move. You'll probably look better than you ever looked You'll be stronger than you ever did you'll have the endurance better you'll have all those things that you want and it'll be the best version of you but all depending on your body type well long belt muscle belly short muscle bellies do you show abs at a lower percent a higher percent all those things are gonna be different to the individual I want to attain a specific look and sculpt my body is this the best way to train no no no if you want to attain a specific look and sculpt my body, is this the best way to train? No. No.

No, if you want to shape and sculpt, then you want to train like really. It's a bodybuilding technique. You're just gonna strength train and diet. Like that's the way to train to look a specific way. This style of training, hybrid training, for someone who also wants to look good, but really they want to move well.

They want to be able to do it all, which I totally get, I totally get that. There's, it feels really good. In the times of my life when I felt like this, it feels better to be able to move well than it is to look a particular way, just to be quite honest. The look part is cool, I guess you take your shirt off, whatever, but to be able to move and go play a game

and go run and go hide into whatever you want and have just kind of be well balanced, that feels really, really good. Yeah. If you're in good balance and you're strength training and you're also moving around like an athlete, like your body's going to benefit from that. And so it's, you know, the overall look of that is going to be, it's a good look. You look athletic, but I think the misconception is that we're getting portrayed a lot of these like really muscular athletes as like,

this is the hybrid athlete. Oh, yeah. It's just misleading is all. You remember when they did the, did you remember the Reggie Bush when he was on the cover of Sports Illustrated? You know, we highlight them as like these like genetic anomalies. Yeah. It's like, did you just people, I mean, there's certain people that he can do, he just do push ups. Eat whatever he wants and do whatever he looks like. I mean, and probably hardly ever weight lifted and then still looks like that.

So it's like you got, you can't go off of what social media or the marketing is telling you're going to look like. But if you do, if you care just about a look and sculpting, that's bodybuilding. I mean, there's programs for that. There's a way to diet for that. That's the best way to do it. Unique to somebody who wants to do it all. If you say you want it all, I want to look good. I want to feel good, I want to move good, I want to be strong, well there's other factors now

that come into play and everything, there's, you gotta give a little bit. Like you're not gonna be, you're not gonna look like Mr. Olympia and then also be able to run a mile really well and swim really good. Something's gotta give. How can I train like a hybrid athlete with minimal time? You know, in the past I would've been like,

oh I don't know what that looks like. But I know very clearly what that looks like now. We actually wrote a program called NAPS 15 Performance. What it looks like is a little bit every day. It looks like 15 minutes of working out every day, strength training or mobility or some endurance work. That's it, you're just doing a little bit every day.

Again, we wrote a program specifically around this. So rather than just doing four days a week, like we just said, you're training more like six days a week, but it's very short. Just go get the right dose. That's what we have written down. Well, look at what we just recommended, only an hour for major lifts, maybe an hour of lifting one day of major lifting, you know, and then maybe some sled work. If you just divide that over six days, broken up in smaller, I mean 15, 20 minutes. Very similar. Very, very similar.

Yeah. So by the way, we have programs that are specific to this. We have MAPS Performance, which is really about developing the kind of performance that we're talking about in this episode. Then we have MAPS Performance Advanced, which allows for you to insert your sport or your particular skill that you do so you can incorporate that in your routine. Then we have MAPS 15 performance which is you have minimal time but you like to train like we're talking about

like a hybrid athlete. So performance, performance advanced 15, MAPS 15 performance. Because of this episode every single one of the ones I just mentioned is gonna be half off. You can find all of them at mapsfitnessproducts.com. Use the code HYBRID50 for the 50% off discount. You can also find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump to Stefano Adam and Mind Pump out.

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