how to train hybrid | diet + run/lift routine
Summary
TLDRIn 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
🏋️♂️ 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.
🏃♂️ 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.
💪 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.
🏋️♀️ 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.
Mindmap
Keywords
💡Hybrid Athlete
💡Carbs and Electrolytes
💡Plantar Fasciitis
💡Bodybuilding
💡Track Workout
💡Pre-Workout Nutrition
💡Marathon
💡Community
💡Recovery
💡Pre-Exhaustion
💡Raw Dog Run Club
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
Посмотреть больше похожих видео
My Hybrid Training Routine to Lose Fat and Gain Muscle
Spring Bulk Day 136 - Chest
Back and Biceps and Eating Five Guys
Valentin 'OTZ' Blanc's Planche Training Style Explained
BALESTRIN E TAMER AVALIARAM OS ATLETAS AFRICANOS - COM POUCO FIZERAM MUITO
Rapper Gunna Shows Off the Workout He Used To Transform His Body | Train Like | Men's Health
5.0 / 5 (0 votes)