how to train hybrid | diet + run/lift routine

Summary

In this video, Ian FS, a hybrid athlete and US Coast Guard veteran, shares his daily routine, which includes a track workout, gym session, and a cold plunge. He emphasizes the importance of fueling his body with carbs and electrolytes for optimal performance. Ian discusses his transition from bodybuilding to hybrid athlete training, detailing his upcoming marathons and the discipline behind his diet. He also highlights the value of community, showcasing the camaraderie and support among fellow athletes in Austin's Raw Dog Run Club.

Takeaways

• 🏃‍♂️ The video features a hybrid athlete named Ian FS, who is a US Coast Guard veteran and has been training in hybrid athlete for 7-8 months after 3 years of bodybuilding.
• 🥗 Ian emphasizes the importance of fueling up with carbs and electrolytes before training, which he demonstrates by consuming G1M and electrolytes.
• 🏋️‍♂️ Ian discusses his daily workout routine, which includes a mix of running, lifting, and sometimes a cold plunge, aiming for a balanced approach to training.
• 🍽 Ian shares his meal plan, which consists of oats, protein, fruits, and a focus on consuming lean meats and avoiding cheat meals for optimal performance.
• 🏃‍♂️ Ian is preparing for multiple marathons, including the BPN 50 miler, Sydney Marathon, New York City Marathon, and Honolulu Marathon.
• 💊 Ian mentions taking essential amino acids and other supplements post-workout to aid in recovery and maintain muscle mass.
• 👟 Ian talks about his experience with plantar fasciitis and shares his preventive measures, including daily stretches and taking care of his body to avoid injuries.
• 🏆 Ian's goal is to achieve a sub-three-hour marathon time while maintaining his physique and proving that one can excel in both lifting and long-distance running.
• 🤝 Ian highlights the importance of community in his training, mentioning the Raw Dog Run Club and how being part of a group has positively impacted his training and life.
• 🚫 Ian stresses the transition from bodybuilding to hybrid athlete training, where he feels more fulfilled and content due to the year-round challenges and the community aspect.

Q & A

What is the significance of the day in the transcript?

The day is special because it features a hybrid athlete, BPN, in a live video showcasing a day in their life, including workouts and lifestyle.

What does the term 'hybrid athlete' refer to in the context of the transcript?

A 'hybrid athlete' refers to someone who excels in both bodybuilding and endurance sports, maintaining a physique suitable for both disciplines.

What is the importance of carbs and electrolytes for the athlete mentioned in the transcript?

Carbs and electrolytes are crucial for the athlete as they provide the necessary fuel for workouts and help in recovery, preventing issues like plantar fasciitis and muscle cramps.

What is the athlete's strategy to prevent injuries like plantar fasciitis?

The athlete emphasizes the importance of taking care of the body before injuries occur, including doing stretches, getting regular massages, and consuming the right nutrients.

What is the significance of the 'morning stack' the athlete takes?

The 'morning stack' is a collection of supplements and nutrients the athlete takes daily to support their training and overall health.

What is the athlete's background, as mentioned in the transcript?

The athlete is a US Coast Guard veteran who served for four years and started bodybuilding and social media during the last two years of service.

What are the upcoming competitions the athlete is training for?

The athlete is training for the BPN 50m, an ultra-marathon, the Sydney Marathon, the New York City Marathon, and the Honolulu Marathon.

What is the athlete's approach to nutrition, especially after intense workouts?

The athlete focuses on consuming essential amino acids, electrolytes, and a balanced meal consisting of oats, protein, fruits, and healthy fats after workouts.

How does the athlete maintain a balance between bodybuilding and running?

The athlete maintains a balance by following a strict diet, incorporating 1 to 2 lbs of meat, rice, fruits for sweet cravings, and protein supplements into their daily nutrition.

What is the role of the community in the athlete's journey, as described in the transcript?

The community plays a vital role by providing support, accountability, and motivation, helping the athlete to elevate their performance and maintain a consistent training regimen.

What is the athlete's goal in terms of marathon running?

The athlete's goal is to conquer the marathon with a sub-three-hour finish while maintaining muscle mass and the appearance of a bodybuilder.

Outlines

00:00

🏋️‍♂️ Introduction to a Hybrid Athlete's Day

The video begins with an enthusiastic introduction to a hybrid athlete's day, featuring BPN (presumably a brand or community). The host expresses gratitude for being the first to feature such an athlete and outlines the day's activities, which include a track workout, weightlifting, and possibly a cold plunge. The host emphasizes the importance of fueling up with carbs and electrolytes before training, highlighting the benefits of training fueled rather than fasted. The segment also touches on the importance of injury prevention and body care, including stretches and massages, and introduces the host's background as a US Coast Guard veteran who transitioned into social media and bodybuilding, eventually securing sponsorships and focusing on hybrid athlete training.

05:00

🏃‍♂️ Track Workout and Nutrition Insights

This paragraph delves into the specifics of the track workout, with the athlete aiming for a sub-5:45 pace on 800-meter runs and 5:30 pace on 400-meter runs, interspersed with 100-meter sprints. The importance of electrolytes during intense training is reiterated, with the athlete's strategy to consume them in advance to prevent depletion. The segment also provides a glimpse into the athlete's daily nutrition, emphasizing the consumption of oats, protein, fruits, and the introduction of a new BPN protein product. The athlete shares their approach to maintaining a physique while transitioning from bodybuilding to hybrid training, focusing on a high-protein, balanced diet with an emphasis on whole foods and controlled portions.

10:02

💪 The Philosophy of Hybrid Athlete Training

The athlete discusses the concept of hybrid athlete training, which involves excelling in both bodybuilding and endurance sports. The goal is to maintain a muscular physique while also achieving impressive running times. The paragraph details the athlete's personal journey, including a transformation from bulking and cutting cycles to a more consistent, year-round fitness approach. The segment also touches on the upcoming challenges, such as the BPN 50-miler ultramarathon, and the mindset of pushing personal limits. The importance of community is highlighted, with the athlete describing the supportive and collaborative environment among fellow hybrid athletes.

15:16

🏋️‍♀️ Gym Session and Community Impact

The final paragraph describes a gym session focused on shoulder exercises, emphasizing the importance of pre-exhaustion and warm-ups. The athlete shares their workout routine, which includes heavy pressing and raises to target the arms. The paragraph concludes with a discussion on the significance of community, particularly for hybrid athletes, and how it has positively impacted the athlete's life since moving to Austin. The athlete invites local Austin residents to join the Raw Dog Run Club, underscoring the value of collective support and motivation in achieving fitness goals.

Keywords

💡Hybrid Athlete

A 'Hybrid Athlete' refers to an individual who excels in multiple sports or physical disciplines, often combining strength and endurance training. In the context of the video, the term is used to describe the host's personal fitness journey, which includes both bodybuilding and long-distance running. The host emphasizes the importance of training both fueled and fasted, and the video showcases a day in the life of a hybrid athlete, including track workouts, gym sessions, and dietary habits.

💡Carbs and Electrolytes

Carbohydrates and electrolytes are essential nutrients for athletes, especially those involved in endurance sports. Carbs provide the body with the energy needed for physical activity, while electrolytes help maintain fluid balance and prevent muscle cramps. In the video, the host consumes carbs and electrolytes before a workout to fuel his performance and emphasizes the importance of replenishing these nutrients during intense training sessions.

💡Plantar Fasciitis

Plantar fasciitis is a common foot condition where the plantar fascia, a thick band of tissue that extends from the heel to the toes, becomes inflamed. It is often associated with running and can cause significant pain. The video mentions plantar fasciitis as a potential injury for runners, and the host shares his routine of stretching and preventative measures to avoid this condition.

💡Bodybuilding

Bodybuilding is a sport that involves the development of one's muscles for aesthetic and athletic purposes. The video's host discusses his background in bodybuilding, highlighting a transition from a purely bodybuilding-focused regimen to a hybrid athlete training approach. This transition was driven by a desire for more challenge and fulfillment, indicating a broader perspective on fitness and performance.

💡Track Workout

A track workout typically involves running exercises performed on a track, such as intervals, sprints, and long-distance runs. The video details a track workout regimen, including specific distances and paces, aiming to improve the host's speed and endurance. This type of workout is crucial for the host's preparation for upcoming marathons and ultra-marathons.

💡Pre-Workout Nutrition

Pre-workout nutrition refers to the consumption of specific foods or supplements before exercising to enhance performance. The video script mentions the host's morning stack, which includes carbs and electrolytes, to fuel his workouts. This practice is highlighted as a key component of the host's hybrid athlete training, emphasizing the importance of proper nutrition for optimal performance.

💡Marathon

A marathon is a long-distance race with an official distance of 42.195 kilometers (26.219 miles). The video's host is preparing for multiple marathons, including the BPN 50 Miler, Sydney Marathon, New York City Marathon, and Honolulu Marathon. These events are central to the host's training regimen and goals, showcasing his commitment to endurance running as part of his hybrid athlete identity.

💡Community

Community, in the context of the video, refers to the social network and support system of like-minded individuals who share common interests and goals. The host discusses the importance of community in his fitness journey, mentioning the Raw Dog Run Club and the camaraderie among fellow hybrid athletes. This community aspect is portrayed as a driving force for motivation, accountability, and personal growth.

💡Recovery

Recovery in sports and fitness refers to the process of rest and repair that the body undergoes after physical exertion. The video mentions the host's post-workout routine, including the intake of amino acids and electrolytes, to aid in muscle recovery and prevent injury. This highlights the importance of recovery in maintaining a sustainable and effective training program.

💡Pre-Exhaustion

Pre-exhaustion is a training technique where a muscle group is fatigued with isolation exercises before performing compound movements. In the video, the host uses this technique for his shoulder workout, starting with heavy shoulder raises before moving on to the main lift, the shoulder press. This method is intended to maximize muscle activation and growth.

💡Raw Dog Run Club

The Raw Dog Run Club is a local running group mentioned in the video, which the host is a part of. It represents the community aspect of fitness and is open to everyone in Austin. The club serves as a platform for runners to train together, fostering a sense of belonging and collective motivation, which is an integral part of the host's hybrid athlete lifestyle.

Highlights

Introduction of BPN and the hybrid athlete training day.

Emphasis on the importance of training fueled with carbs and electrolytes for optimal performance.

Prevention of plantar fasciitis through daily stretches and taking care of the body to avoid injuries.

The speaker's background as a US Coast Guard veteran and transition into social media and bodybuilding.

Details on securing sponsorships and the decision to pursue hybrid athlete training.

Training plan for upcoming marathons, including the BPN 50m, Sydney, New York City, and Honolulu Marathons.

The concept of training at a high level in both bodybuilding and running to achieve a hybrid athlete physique.

Description of a typical track workout, including 4800m, 4400m, and 4100m runs with specific rest periods.

Importance of electrolytes during intense training sessions and the speaker's personal experience.

The speaker's first time on BPN YouTube and introduction of his training and diet philosophy.

Daily breakfast routine featuring oats, protein, blueberries, raw honey, and almond butter.

Discussion on the transition from bodybuilding to marathon running and the challenges faced.

The speaker's daily diet, focusing on high protein intake and the importance of refeed days.

The goal to complete marathons under three hours while maintaining a bodybuilder's physique.

The benefits of hybrid athlete training for year-round top performance and contentment.

The definition of a hybrid athlete and the speaker's personal goals in excelling in both bodybuilding and running.

The impact of community on the speaker's training and the importance of support and accountability.

Details on the home gym setup and the speaker's approach to shoulder and arm workouts.

Final thoughts on the value of community and the hybrid athlete lifestyle.

Transcripts

[Music]

good morning today is a special day we

got bpn in the house we're doing a day

in the live video of a hybrid athlete

and I'm blessed to be the first one my M

phones

[Music]

[Applause]

welcome

[Music]

[Applause]

happy she's been with a lot

of she watch away yeah come

on yeah come

on yeah

[Music]

us today we got a track workout a lot of

things planned got another workout at

lift um might do a little Sonic cold

plunge and show you the Austin

experience pre and g1m g1m being carbs

and electrolytes I've learned that

training fasted has never been as

beneficial as training fueled um meaning

with carbs that's what to make when I'm

special so I always do two scoops that's

going to give me 40 G of

carbs and

electrolytes this is my morning stack

that I take FD every single run

[Music]

when I first started running and I think

it's pretty apparent for a lot of newer

Runners that you get plantar fasciitis

pretty easy so if I do this every single

morning it prevents it um I'm always a

big promoter of take care of your body

before you get an injury so doing all

these precautions doing these stretches

um funning getting your uh monthly

massage is um doing the recovery before

you actually have to

all right so I always like to think of

my future self when I'm on the track and

I'm dying on my 1 minute rest I need

electrolytes

so take it now I'll thank myself later

[Music]

yeah so this is my first time on the bpn

YouTube a lot of you guys are probably

like who is this kid um I'm been I'm

pretty much one of the newer athletes I

guess I joined in March um I'm a US

Coast Guard veteran so I did four years

in the Coast Guard just got out this

past summer I started social media and

bodybuilding when I was in the Coast

Guard my last 2 years um secured gym

shark as a sponsorship and some other

sponsorships before I got out um and

just ran it full-time once I got out

just bet on myself and things been

working out since I started hybrid

athlete

training 7 months ago eight months ago

prior to that I was just fully

bodybuilding 3 years straight straight

bodybuilding what of my natural Pro card

I was like cool let me do something

that's actually hard cuz it was just

getting to the point where I wasn't

fulfilled by just

bodybuilding um so I wanted to make the

switch and running was the hardest thing

in my mind we're trading for three

competitions right now we have the bpn

50 m which is in 3 weeks um so ultra

marathon there and then running the

Sydney marathon in September and then

New York City marathon in November and

then Honolulu Marathon in December we're

working hard as [ __ ] every single day um

every single workout every single

session um we're giving it our all and

and I think that week by week I could

say I'm definitely 1%

[Music]

better should have took my Mustang it

would look

[Music]

cooler do a my warm up and then we'll go

4800

4 400s 4100s at 1 minute rest each we're

going to shoot

for what at least sub 545 Pace on these

800s see if we could go 53 400s 100s rip

it as fast as we can

[Music]

[Music]

you

Perfection

telephone 46800 right

there imagine if you didn't have

elect when I'm on the track and I'm

dying on my 1 minute rest I need

electrolytes

so take it now think myself later

wolves like to tell you

so wreck my

head

W wreck my

head

[Applause]

[Music]

[Applause]

[Music]

w

wow wow

[Music]

[Applause]

let's work baby let

work we kept up five 4 five

there it's went some hundreds even

faster than that

[Music]

she's wet and

re fashion magazines don't show no

broken

home W that's a track workout cut a

little short so go catch a Prem Mill and

lift and show you a true day of

hybrid to that yeah yeah like in terms

of me

just you know what I'm talking about

though yeah they're from the seeding

kids right

yeah all right so Post

run everything I do after recover amino

acids essential amino acids really even

better um so we're going to go scoop and

a half of

that little bit more electrolytes it's

hot in Texas so need everything that we

can get we sweated a crap ton um but

we're making the the breakfast that I

eat every single day um I really don't

like eating out too much I don't know I

just think that eat what makes you feel

good I don't think that reward means

cool now I could go get a doughnut cuz I

just ran two miles whatever it's more

like what is going to push me even

further now that I did run those two

miles so we're going pro oats um we're

going brand new protein July 4th this is

dropping this is the first one of bpn

proteins that is essentially healthier

for you with taking out an ingredient so

if you're very conscious of your health

like that good things are

coming blueberries raw honey little bit

of milk bpn

protein and almond butter there we go

that's the first meal breakfast before

we

train that's a hitter that's a hitter

but people always ask like how did you

transfer going to tracking every single

day every single gram into your body um

you know down to the tea having refeed

days I would even really take cheat meal

days um and I follow a couple rules 1 to

2 lbs of meat 2 lbs of meat on a good

day realistically I at least get one I

just got one pack of 937 grass-fed

finish ground beef um rice and then

fruit as like if I'm craving something

sweet I always just be bunching on

pineapple blueberries um strawberry

blend um and then two protein Scoops a

day so got one here and then at night

just a little night cap whether it's a

protein shake or a protein creamy um to

cure that creating if I want any junk

that's about it that's what I do um and

I stay active I mean I'm running and

lifting every single day so that's the

keys to transferring from tracking to

not and still maintaining them

respectable physique and performing

goal right now is just to conquer the

marathon sub three and just be

consistent while keeping mass and

looking like a bodybuilder and just

proving everything wrong that you can't

lift heavy and run far and I think it

really comes down

to doing the hard [ __ ] I was like what's

something that I literally don't

physically think I can do and I go and

do it um especially in a short time

frame so I mean same thing that's

happening now I'm running um the

ultramarathon bpn 50 miler in 3 weeks

and I mean I just started running 6 7

months ago so it's like going from

marathon and now ultra marathon like

like people don't typically do that but

it's something that I find like that

actually scares me to the core and so

I'm going to attack it one year ago I

was 210 lbs bulking I just was bulking

cutting bulking cutting and you're at

the peak of your life on that cat you're

looking amazing you're feeling great

whatever um and then you go on that bulk

and it's like oh now I've feel terrible

about myself now I'm slow now I'm

whatever but with hybrid athlete

training it's you're feeling at your top

year round um I revolve my life around

Fitness around hybrid athlete training

now um and it honestly makes me content

you're so busy you're so occupied um

you're grinding every single day um and

that makes me happy and I feel like it

would make a lot of people happy hybrid

AIC to me is someone that excels in

competitions in both and at a high level

that

anyone who looks at you individually in

the area they be like okay he's a badass

at that but then he's also a badass in

this um so for me it's excelling in both

areas single-handedly so that's a high

to me I'm not winning marathons don't

get me wrong but like okay I I can run a

sub Five Mile like that's badass I think

I don't

know all right

all right running Endo pump flight two

scoops of endo one scoop of

flight just a little

SI she don't me to ba8 so she

still she don't start the first

time or the second

third time the

[Music]

charm

[Music]

got oh one

just pulled it to the gym this is a home

gym it's hot in Texas outside gym we

like to live with our shirts off

pre-exhaust shoulders heavy shoulder

press lot of

raises destroy arms that's planned let's

run

it explosive thiss point A to point B on

those warm-ups

[Music]

[ __ ] d

[Music]

[Music]

[Music]

we hit the three sets of the power

exercise and what I like to do is do a

back off set around 60% of that top set

really just pump as much blood into it

as we can and practicing the movement

practicing every little thing that we're

trying to focus on in the major lifts

we're going to wrap that out and good

with the presses from there

d

hey hey

[Music]

[Music]

[Music]

H that's off you work out on me

baby always want to see your with the

pum

right I want to talk to you guys about

community and how important it is to me

and I feel like many hybrid athletes and

people in the space don't have that it's

like a it's solo grind and while I could

relate to that I did that for the past 2

3 years now I'm on the other side of it

and I know that this side is so

Greener you see all the boys like we're

all on the same level we're all cooking

meat we're all in we're all going on

runs beforehand we're H in the gym

together Everyone is always pushing each

other but not only are we pushing each

other we're holding each other

accountable and not only that elevating

each

other or else it me wasted all those

tears

Community has been so important

especially in these last couple months

of my life I mean I just moved to Austin

here 5 months ago I just assimilated

very quickly and building long lesson

memories with everyone um we own a run

Club here that's huge biggest and

awesome it's called raw dog run Club if

you're local Austin come out free to

everyone Community makes you community

elevates you um so surround yourself

with the best people you possibly can so

that's the day in life of me hybrid

athlete Ian FS thank you guys for riding

along with me stay