Why You Should Train Like A Hybrid Athlete (Running + Weight Lifting)

Summary

The 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

00:00

🏃‍♂️ 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.

05:00

💪 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.

Keywords

💡Hybrid Athlete

A hybrid athlete is an individual who combines multiple training disciplines to achieve a well-rounded fitness level. This concept is central to the video's message, as the speaker shares their journey of integrating running and strength training into their routine. The term is used to illustrate the benefits of not specializing in one sport but rather diversifying one's training to enhance overall physical capabilities.

💡Endurance Prep

Endurance prep refers to the training regimen designed to improve an individual's stamina and ability to perform prolonged physical activities, such as running a marathon or participating in a triathlon. In the context of the video, the speaker discusses their decision to document their endurance prep for the Last Man Standing Backyard Ultra in Maine, emphasizing the importance of a hybrid approach to training.

💡Strength Training

Strength training involves exercises that increase the force and endurance of the muscles, typically through resistance training like weightlifting. In the video, the speaker discusses their initial focus on strength training and bodybuilding after leaving the military, highlighting the development of muscle mass and strength as primary goals.

💡Body Composition

Body composition refers to the ratio of lean mass to fat mass in the body. The video addresses the common misconception that running may negatively impact muscle gains and discusses research showing that moderate cardio can actually be beneficial for muscle development, provided that protein needs are met.

💡Health Span

Health span is the period of life during which a person maintains good health and quality of life before the onset of age-related diseases or decline in physical capabilities. The video emphasizes the importance of a hybrid training approach for improving health span and lifespan by combining strength training and endurance activities.

💡VO2 Max

VO2 max is the maximum amount of oxygen an individual can utilize during intense exercise and is a key indicator of cardiovascular fitness. The video highlights the significance of building and maintaining a high VO2 max through a combination of endurance and strength training to enhance overall health and lifespan.

💡Catabolism

Catabolism is the metabolic breakdown of organic molecules into simpler substances, often in the context of muscle breakdown for energy. In the video, the speaker discusses the potential for catabolism during the initial stages of incorporating cardio into a training regimen, but emphasizes that in the long run, it can lead to increased muscle mass and strength.

💡Capillary Density

Capillary density refers to the number of capillaries (small blood vessels) in a given area of muscle tissue. Increased capillary density improves oxygen and nutrient delivery to muscles, which can enhance muscle growth and strength. The video mentions that running can increase capillary density, thereby potentially contributing to better strength training outcomes.

💡Training Flexibility

Training flexibility refers to the ability to adapt one's workout routine to different activities or focuses without losing the essence of the training goal. In the video, the speaker advocates for the hybrid athlete lifestyle, emphasizing the importance of being able to switch between strength training and endurance activities to maintain interest and ensure long-term sustainability.

💡Sustainability

Sustainability in the context of fitness and training refers to the long-term maintenance of a workout routine. The video underscores the importance of creating a training plan that is enjoyable and varied to ensure that individuals can stick to it over time, which is crucial for achieving and maintaining fitness goals.

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

if you enjoyed this video please make

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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