Why You Should Train Like A Hybrid Athlete (Running + Weight Lifting)
Summary
TLDRThe speaker discusses the concept of being a hybrid athlete, emphasizing the benefits of combining different training disciplines for a well-rounded fitness approach. They share their personal journey from military training to embracing a hybrid lifestyle of running and strength training. The video outlines three key reasons to consider hybrid training: improved body composition, enhanced health span and lifespan, and the sustainability that comes from training flexibility. The speaker's experience and research support the idea that a balanced regimen of cardio and strength training can lead to optimal physical results and overall well-being.
Takeaways
- 🏃♂️ The speaker identifies as a hybrid athlete, combining running and strength training for a well-rounded fitness approach.
- 🔄 Hybrid training involves multiple disciplines like cycling, running, lifting, rowing, or swimming, aiming for versatility in fitness.
- 🏋️ Transitioning out of the military led the speaker to focus solely on strength training, but they eventually missed the benefits of running.
- 📈 Research indicates that moderate cardio does not negatively impact muscle gains if protein intake is adequate.
- 💪 Cardio improves capillary density, enhancing nutrient delivery and potentially leading to better muscle growth and strength.
- 👵🧓 Studies show that maintaining a high VO2 max and bone mineral content with age significantly improves health and lifespan.
- 🦵 The importance of leg strength and endurance training is highlighted by comparing cross-country skiers in their 80s and 90s to a sedentary group of the same age.
- 🏃♀️ The concept of health span (quality of life before disease) is emphasized, showing the value of a balanced training regimen.
- 🤸♂️ Training flexibility is crucial for sustainability, as it prevents boredom and burnout, allowing for long-term commitment to fitness.
- 🏆 The speaker shares their personal journey of focusing on different aspects of hybrid training, like marathon prep or bodybuilding, throughout the years.
- 🥇 The video encourages viewers to consider hybrid athlete training for its benefits in body composition, health, and sustainable fitness practices.
Q & A
What is the main theme of the video?
-The main theme of the video is the benefits and concept of being a hybrid athlete, which involves combining multiple training disciplines to achieve a well-rounded fitness level.
What does the speaker mean by 'hybrid athlete'?
-A hybrid athlete is someone who combines various training disciplines, such as running, strength training, and other sports, to achieve a balanced and versatile fitness level.
Why did the speaker transition from military training to bodybuilding and powerlifting?
-The speaker transitioned to bodybuilding and powerlifting to focus on getting bigger and stronger, as they initially wanted to avoid running after leaving the military.
What made the speaker reconsider their stance on running?
-The speaker missed the physical and mental adaptations that running provided, which they experienced during their hybrid athlete lifestyle in the military.
What is the first reason the speaker suggests for considering hybrid athlete training?
-The first reason is improved body composition, as moderate cardio combined with strength training can actually be beneficial for muscle growth and overall fitness.
How does the speaker address the myth that running destroys strength gains and muscle mass?
-The speaker cites research and conversations with experts, stating that recent meta-analyses show aerobic conditioning does not negatively affect hypertrophy or strength, and can even enhance muscle growth and capillary density.
What is the difference between health span and lifespan as explained in the video?
-Lifespan refers to the total number of years a person lives, while health span refers to the quality of life before the onset of disease or significant decline in well-being.
What example does the speaker provide to illustrate the benefits of hybrid training on health span and lifespan?
-The speaker mentions a study in Stockholm, Sweden, comparing cross-country skiers in their 80s and 90s to a sedentary American group of the same age, showing that the skiers had better overall health and functional fitness.
What is the third reason the speaker gives for hybrid athlete training?
-The third reason is that training flexibility promotes sustainability, as being able to switch between different training focuses helps maintain long-term motivation and enjoyment.
How does the speaker balance their hybrid athlete training throughout the year?
-The speaker balances their training by going through seasons and chapters where they might focus on marathon, triathlon, or ultra prep, adjusting the volume and intensity of endurance and strength training accordingly while maintaining a foundation of the other discipline.
What advice does the speaker give to those interested in hybrid athlete training?
-The speaker advises not to go too crazy with cardio if the goal is to maximize muscle building, and to ensure protein needs are met to support both running and lifting for optimal results.
Outlines
🏃♂️ Embracing the Hybrid Athlete Lifestyle
The speaker discusses their journey as a hybrid athlete, combining running and strength training, and explains why they believe this approach is optimal for fitness. They share their transition from the military to bodybuilding and powerlifting, and then back to running, highlighting the benefits of a hybrid training regimen. The speaker also addresses the myth that running negatively impacts muscle gains and presents research showing that moderate cardio can actually be beneficial for muscle growth and overall body composition.
💪 Enhancing Health Span and Lifespan through Hybrid Training
The speaker delves into the health benefits of hybrid training, focusing on how it can improve both health span (quality of life before disease) and lifespan (duration of life). They discuss the importance of maintaining a strong VO2 max and bone mineral content as one ages, and how this can be achieved through a combination of endurance and strength training. The speaker references a study involving cross-country skiers in their 80s and 90s, who exhibited higher fitness levels and better health markers compared to a sedentary group of the same age. The discussion emphasizes the need for a balanced approach to exercise to promote overall health and longevity.
Mindmap
Keywords
💡Hybrid Athlete
💡Endurance Prep
💡Strength Training
💡Body Composition
💡Health Span
💡VO2 Max
💡Catabolism
💡Capillary Density
💡Training Flexibility
💡Sustainability
Highlights
The speaker emphasizes the importance of being a hybrid athlete, combining multiple training disciplines for a well-rounded fitness level.
Hybrid training can include a variety of sports such as cycling, running, lifting, rowing, or swimming.
The speaker's personal journey as a hybrid athlete began after transitioning out of the military and missing the physical and mental adaptations of running.
The speaker signed up for their first marathon in 2018, sparking their interest in endurance sports and the combination of strength training and running.
Hybrid athlete training is recommended for improved body composition, debunking the myth that running destroys strength gains.
Research shows that moderate cardio does not negatively impact lean body mass accrual as long as protein needs are met.
Combining strength training and running can lead to increased capillary density, which enhances nutrient delivery and potentially greater strength and hypertrophy.
The difference between health span and lifespan is clarified, with health span referring to the quality of life prior to disease.
A study in Stockholm, Sweden, showed that cross-country skiers in their 80s and 90s had significantly better VO2 max and overall health compared to sedentary individuals of the same age.
While the skiers had superior VO2 max, their leg strength was not significantly different from their non-exercising counterparts, highlighting the need for a balanced approach to fitness.
The importance of training flexibility for sustainability is emphasized, as the ability to adapt workouts prevents boredom and maintains long-term commitment.
The speaker shares their personal experience of varying the focus between strength training and endurance training depending on the season or chapter of their fitness journey.
The video encourages viewers to consider hybrid athlete training and share their experiences with the style of training.
The concept of hybrid athlete training is presented as an optimal and ideal way to train, offering benefits in body composition, health span, and sustainability.
Transcripts
I know I haven't been posting as much
hybrid content as of like
I know I haven't been filming any prep
series either but if one thing holds
true I'll always be hybrid
[Music]
[Music]
[Applause]
[Music]
oh
today
being a hybrid athlete it looks a little
different
it's actually pretty good now while I
may not have an extensive endurance prep
scheduled for this year or at least one
that I'm documenting on YouTube because
I am running the last man standing
backyard Ultra in Maine September I
truly believe that hybrid athlete
training is the most optimal and ideal
way to train and in this video I want to
share three reasons that you should
consider training like a hybrid athlete
but before we get into that I think we
should talk about what exactly is a
hybrid athlete
in the past the focus was on
specialization you'd pick a specific
area of discipline and work to become
your absolute best at it and you are the
top bodybuilder right yeah how long have
you been the time well I've not been
beaten for the last seven years as time
has passed people have increasingly
desired to be a more well-rounded and
versatile athlete to have the strength
of a weightlifter the Aesthetics of a
bodybuilder and the endurance of a
runner this desire led to the emergence
of the hybrid athlete hybrid athlete is
someone who combines multiple training
disciplines to achieve a well-rounded
Fitness level this can range in a wide
array of sports such as cycling running
lifting rowing or swimming
but for me it's primarily always been
combining running and strength training
and this is where my journey as a hybrid
athlete begins
it was 2018 and it was about a year
after I transitioned out of the military
and what I didn't realize is when I was
in the army that training was hybrid
training running body weight exercises
and strength training and when I
transition out of the military I told
myself that I would never run a day in
my life again so I went all in on
strength training bodybuilding
powerlifting I wanted to get as big and
strong as possible and I never wanted to
even think about running another Mile in
my life and I got really strong
but after being out of the army for
about a year I started to miss running I
started to miss the the physical and
mental adaptations that running provided
me that this hybrid athlete lifestyle I
was living was rewarding me with so I
signed up for my first marathon it was
the Austin marathon in 2018 because I
wanted a new challenge I wanted to start
running again that's where I caught the
bug of Endurance Sports in combining
that with strength training I saw the
benefits that it provided and I now have
learned that hybrid athlete training
this hybrid athlete lifestyle of
combining two sports being strength
training and running that is the way
that I want to train for the rest of my
life and it's also the way that I
recommend you should be training as well
reason number one is improved body
composition so a lot of people will say
that running will destroy your strength
gains your muscle mass I actually had a
really amazing conversation separately
with Dr Elaine Norton and Thomas delauer
on incorporating running with strength
training and the impact on the human
body from a body composition standpoint
I think that's one of the sort of myths
that's out there on social media right
now it's like there's this attack on
cardio on better recent meta-analysis
came out that showed aerobic
conditioning did not appear to attenuate
hypertrophy or strength they were
actually able to show that doing some
form of cardio they would actually be
beneficial for high pressure it's an
adaptation our bodies are accustomed to
us going out for a run our bodies say oh
this is what Nick does so if you take
someone that's never run before there
might be a gray area period of time
while they kind of find themselves and
maybe have a little bit of catabolism in
the long run they're going to build more
muscle probably one of the limitations
for building muscle is actually
capitalization so building more
capillaries when you do cardio when you
run you also have more capillary density
that's nutrient delivery so you could
potentially become stronger more
strength comes more mass and better
hypertrophy all this the research pretty
clearly shows that like you know
moderate cardio 30 to 45 minutes four
five six times a week it's probably not
going to negatively impact your lean
body mass accrual as long as protein
needs are met you will typically be just
fine so if you're running and you're
lifting you probably need to increase
your protein more than if you were just
running or just lifting if you're
somebody who's looking to maximize the
amount of muscle you can build just
don't go too crazy with the cardio and
you know I think you'll be you'll be
just fine so we have to look at exercise
combining strength training and running
not necessarily just on the exercise
itself but the application reason number
two is improved Health span and lifespan
what is the difference between Health
span and lifespan lifespan is the amount
of years that you live so think of it in
terms of time or duration Health span is
that quality of life prior to disease we
know that strength training is going to
improve and increase bone mineral
content and the older you get stronger
your bones are you reduce your risk of
having a massive injury also VO2 max VO2
max is going to decrease the older you
get but if we build a strong VO2 max
when we're younger and maintain that the
older we get through Zone 2 training but
also incorporating some high intensity
zone 5 endurance training every once in
a while is super important so improving
increasing and maintaining a strong VO2
max and Bone mineral content is going to
be extremely significant and important
the older you get for your lifespan and
your health span I'm curious as to
whether or not you have any favorite one
or two studies that point to a sort of
naturally occurring example of how
people can become very fit in one area
and not another um one of them we
actually did in Stockholm Sweden and we
worked with a whole bunch of
cross-country skiers that were in their
80s and 90s living alone and healthy and
we compared them to a group of
individuals here in America who are the
same age but we're not exercising so we
ran them through a whole bunch of reveal
to Max test if you are in like VO2 max
of 20 or 21 or 22 you're not below that
line of Independence but you're on that
threshold and so what we found was our
folks here in America the group average
was right around that number so if they
got a cold or they had anything pop up
where they lost a little bit of Fitness
they were going to drop below that line
and would probably have to go to some
sort of assisted living situation the
cross-country skiers the group average
was much closer to like 35 to 38. now
that number is about the VO2 max you
would find for a normal College mail
what I didn't tell you about is their
leg strength and functionality and that
part was no more Superior than it was
their counterparts who were not
exercisers so what that showed really
really clearly you will see in general
their VO2 max their resting heart rate
their blood pressure it will be markedly
healthier however it is not sufficient
for overall Global health because it
does almost nothing for leg strength for
any other marker of Health are the
things that are actually going to
predict mortality more abative than most
you need a combination of some sort of
broad strength training and Broad
endurance now I'll be honest when I was
younger when I was in my late teens 20s
I was never thinking about training in
nutrition in terms of extending the life
that I was going to live it is something
to keep in mind and knowing that it
reinforces that these decisions we're
making is going to have a massive
positive impact on our life and health
Span in the future and the third reason
is that training flexibility promotes
sustainability the best plan is one that
you can stick to and I know me
personally if I'm doing the same exact
workout over and over again day after
day yes I will do it but I start to lose
the joy and passion and fulfillment from
the journey itself and that's why hybrid
athlete training has been so attractive
and fun for me because I go through
seasons and chapters where sometimes the
area of focus for me is a marathon prep
or a triathlon prep or an ultra prep I
will increase the volume and intensity
of endurance training but still have a
foundation of strength training as part
of that hybrid athlete lifestyle there's
also seasons and chapters like this last
bodybuilding prep that I just did where
I increase the volume intensity duration
of strength training because that was my
area focus and I reduced the amount of
running or cardiovascular training that
I was doing in that specific season or
chapter it doesn't matter where my focus
is for that period of time there is
still a foundation of the other so like
I said the best plan is one that you can
stick to and having the ability to be
flexible promote sustainability
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below what hybrid athlete training has
done for you if you've Incorporated that
style of training into your lifestyle
and as always go on more
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