THE 6 Common MISTAKES Made By Hybrid Athletes
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- čas přidán 13. 07. 2024
- I've been training as a Hybrid Athlete since 2017, and we have worked with over 6,000 other aspiring athletes since then - here are the 6 common mistakes YOU should avoid making...
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#hybridathlete #running #hybridtraining
00:00 - Intro
04:18 - Mistake 1
04:59 - Mistake 2
06:57 - Mistake 3
07:49 - Mistake 4
09:16 - Mistake 5
11:02 - Mistake 6
12:25 - Conclusion - Sport
1. Trying to go 100% each on strength and endurance programs
2. Undereating
3. Not having specific goals
4. Thinking more is always better
5. Thinking am/pm split is a panacea
6. Focusing on perfection over practicality
One thing that really helped me with consistency was breaking away from trying to structure my training around the 7 day week. I would try to cramp my workouts into this format and ultimately overtrain or burn out and had to take breaks in-between. The most success I had was with 8-9 day training blocks. Yeah it's overall less training volume (e.g. in a 12 week training program) and it can get a bit messy because training/rest days get mixed around a lot but it really helped me get enough recovery and stay consistent so at the end of a plan I will have more/better training.
I think week is used more for planning purposes then for actual body needs purposes. It is just convenient.
But for example me I can strength train a body part after 2 days of rest so 6 or 9 days rotation is the best.
Training for my first ultra marathon (109k) right now :)
good luck
Let’s go! I will feel it’s a life long goal to run 50 k for me :D
@@strider5474 You can do it! 🙌
Which one you had in mind?
@@Leberborn Running the UHUT in Utrecht, The Netherlands
Doing my first 21k trail run on July 20th, helps a ton to have a goal. Once finished, we set a new target
Honestly I just train because I enjoy it. All I care is my body is healthy enough to stay active everyday. And be ready for any situation from helping a friend move a fridge or running a marathon. All that matters is getting stronger pain free
well said!!
Congratulations on the 100k followers. Your videos have gotten me through some of my hardest days - truly, thank you. From all of us, thank you! Cheers!
Awesome to hear my man thank you very much!
Hi Fergus! Man I just discovered you yesterday and already watched a bunch of your videos. I'm 42 and started out of nowhere tobtrain for my first ever Olympic triathlon. I do my research, but mostly practise head down dayly. Somehow your video resonate hips with me. All I wanted to do is to congratulate you for your achievements and thank you for providing simple and inspiring videos
Hmmm, I just subscribed. This info is golden, really solid stuff. I definitely made/ still make these mistakes, but this vid surely put everything into perspective. Thanks again for this 🙏💪👍❤️💯🫡
Fergus your videos are consistently insightful and this one was great for reigning in the expectations. Currently training for a 6hr and then a 12hr running event and also aiming for 160kg back squat on and 210 deadlift pb this year:l. Keep up the great content
Great vid, I fell for mistake 6 a few months ago, didn't realise it but the more I tried to make things optimal, the more stressed I became and the worse I performed! Just focusing on the big things at the moment and things are going great!
Thanks for the bit at 9:00. I’ve never heard anyone put it in words so succinctly, but recognized it immediately once you described it. I’ll take that with me forever I think.
20th of april i’m running 42km Viking Run! Never ran a marathon before i thought lets just start with one with obstacles haha..
I did 2 times the 19km Viking Run so now its time to really challenge myself 💪🏼. Combining running and strenght training for the obstacles!
Love the video ❤️
Yo this is a sick video, great facts and tips
Training for my first half marathon while resistance training 4 times a week! Loving it so far
Same! When is your half? Mine is in May
In the same boat! Mine is end of may.
What does your training schedule look like? Recently just started running, wanting to race a 5k for the first time.
@@HienNguyen-dv7vgI lift 5 days a week and run 3 days a week. And I never lift legs the day after running. I still prioritize lifting over running
@@HienNguyen-dv7vg same here, where did you get your training schedule?
Just stumbled acdoss this channel and love your content! 45 years old now and trying to do my first 70.3 end of the year. ! Thankyou!
Great advice here!
Great effective advice fergus specially as events like hyrox become more and most popular
Did my first half marathon while also lifting 4 to 6 times a week aged 51 loved it ...mixed in 4 runs a week ,5,,10 k 1 hills or tempo and 1 10 mile run a week .
Great!
Damn, that's high volume for someone your age. Are you on trt? I'm struggling with the volume as a 39 year old dude.
@@perman07 no i'm not on trt,currently in a week off i use alot of periodización on the lifting..i eat a Lot of pasta and porridge . I probably don't lift as heavy as You and i work from home which helps .
Congratulations bro this is awesome stuff. I just turned 50, but I seem to be fighting to get my workouts consistent. It's frustrating, and I get depressed when I can't get the schedule or program right.
Thank you 👍😊
Great advice! Especially the last point. Thanks
Thanks for watching!
Love it! I train powerlifting, crossfit, road/trail running and ocr 😂 obviously not an optimal mix but enjoying it a lot 😛 very useful considerations these ones, thank you! 😊
Running the Maumturks Mountain challenge in the west of Ireland in april. Map compass and hopefully good weather
Thank you.
Cracking vid fella
Cheers my man hope you’re well!
Training for my first 55k trail race in Idaho this July!
Great bideo
Thank you for this sir
You're welcome! Thanks for watching.
Training for my first Olympic distance triathlon!
I just signed up for my first Olympic Triathlon!
Just finished my half marathon 4 minutes under my goal time on Sunday. Signed up for my next powerlifting meet today for the summer. It CAN be done.
I am training for Augusta 70.3 while training to set a PR in front squat, Zercher deadlift, and axle bar bench during the taper week 🤙
Thanks for the video. Loved it
Im currently trying to balance MMA and Body Build together.
I do GYM 3x a week PushPullLegs
and MMA training 3x a week
Alternate days.
And walk 10k steps a day while being in calories deficit. Trying to lose that excess fat.
Training for my first 50k run, and 100 mile cycling races this year. I have made all of these mistakes, but my biggest were:
Run 100%+ Lift 100% = 200%
And not enough food
Yeah, they're opposing energy systems but I've been trying to train powerlifting and endurance running for years. You can do it but you are kind of like a jack of all trades instead of a master of one. I use an ebb and flow where if I'm trying to peak my strength I reduce my running volume then when I'm not trying to peak strength I pick up my running volume. I do agree with having goals and that can influence your success for sure. I was cautioned by an exercise science professor to not overload myself because of the potential for injury. I've found if I listen to my body and give it what it needs then I'm usually pretty injury free. I think it's important to be strong and have good endurance so I'm always going to train like this. Enjoy your videos. Be well
I train powerbuilding(strong and good looking) and endurance running (half marathon and a Olympic distance triathlon this year) aswell as MMA. I think it’s pretty specific in the GPP and mental resilience area as well as being someone to look up to for my young daughter and the kid to come in August :)
Oh and i do some rucking and stuff for traveling or survival training purposes
Love endurance training, especially swimming but getting on in years and incorporating strength training to avoid becoming frail. It is a challenge to get the strength training done to a satisfactory level without impacting my swimming workouts
Training for my first 70.3 triathlon! Your videos are a true inspiration for me and partly why I signed up for my race!
Have you done a triathlon before? What program are you following? Thinking of signing up myself
@Huumf the only ever endurance race ive done was a 5K 3months ago. Started seriously training all 3 disclipines about a month ago, which gave myself 5 months to train for the 70.3, basically from scratch. Not really following a program but mainly building an aerobic base for the cycling/running and for the swimming im still in the process of relearning proper front crawl (can only swim 2 laps without pause atm). Actually signing up for a 70.3 really made me take the training more seriously though, would definitely recommend signing up for a race in the summer to have a clear goal to base your training on!
@@chordesosrs666 you have persuaded me ! Thanks
Wow you are basically my doppelgänger. I’m did a 5k in september, fell in love with the training and competing. Only started working on my endurance in the fall, and now I’m training for a 70.3. What race are you running, what city. I’m doing Des Moines in June
@alexmoore5435 hahah thats awesome man, yeah it felt amazing to train a new discipline and to compete (mostly versus myself)! Im doing tri amsterdam in june!
I do calisthenics, hiking and running. I never call myself a hybrid because cali has my heart and the other two will be sacrificed if need be lol. But this is a good topic we need more talking about!! My biggest problem right now is my schedule doesn't include any TRUE rest days (but a couple days/week is just a zone 2 run so I'm hoping I can go on like this indefinitely.) I do undereat, but... that's relative strength sport for women, unfortunately. I stay 200 calories down.
In University for my dissertation, I carried out a study about the interference effect. My focus was on different types of endurance training and how they affect strength training. effectively equally dosed low-intensity endurance running and medium-intensity endurance running. Which one gives the best bang for your buck when paired with strength training. I found that lower-intensity endurance running negatively affected strength training less than medium-intensity running. without going into too much detail I felt that it was more likely that hormone release from the higher-intensity work was affecting strength training more despite both groups improving their bronco test equally. it's such an interesting topic. over 12 weeks both groups improved their 5RM deadlift performance test one was just if my memory is correct upwards of 6% higher than the other group.
Going purely off personal experience, I think that pull strength is less affected by the addition of other training modalities than is push strength. After 6 months of 4-6 days/week of grappling, my squat significantly decreased (by about 20-30%), but a lot of this was due to weight loss, potentially. Conversely, my deadlift and rows are essentially the same, in spite of the fact that I am much lighter. I wouldn't be at all shocked to learn that push strength is more correlated with body weight (improving significantly even if you just piled on fat), whereas the same tricks don't really work for pulling.
First ultra in June 2024. Exmoor perambulation. 30mi/50k, so not mega, but hilly af 😂! My first love is lifting, so I really appreciate your content, speaks to me!
The dry humor is 🔥
100k subs! ❤🎉
🤝
You inspired me to eat more lol 😂
Fr tho I’m trying to bulk and run and it’s somehow I got leaner which is fine but I think I got into a deficit because I can’t think or preform optimally if I’m not eating like crazy
Training for the fan dance in summer. Can’t wait. 15km Ruck over the breacon beacons
Good video.
Do you still eat 90% of the burnt calories deemed by your watch + standard consumption of calories?
Merging two programs together ✅
AM/PM workouts ✅
Calorie deficit ✅
Looks like I'm half way there to making plenty of mistakes as a hybrid athlete. 😕
I dont think am/pm is bad, you just adjustment the work load like dropping to 3 working sets instead of 5.
I don't have any specific goals in either cardio or lifting, i just want to be healthy fit and strong, also stress management.
Marathon Eryri in October, spent 2023 doing SBD, slowly building the running back up, deffo found it hard to reduce the powerlifting 😢
Been a powerlifter most of my life (football), committed to my first triathlon this June and it’s been a struggle to find the training balance
I rock climb, cycle, run, and swim. This is extremely interesting. I certainly hope this counts as Hybrid athletics
I add in MTB, surfing, and backcountry skiing to your sports, it definitely counts. My tip for you particularly with the climbing is to remember that climbing/surfing/skiing are way more skill based than the others. Skill based sports require a lot of rest because you need to have generally lower fatigue for your neural pathways to develop new skills based techniques. So in layman's terms, if you are struggling with your climbing or any skill based sport-do it before the other sports if you do multiple sports in a day, and also if you need to breakthrough a plateau then back off your volume in other sports and devote more energy to max effort bouldering, best of luck!
I found a 3 day split for each works for me. Run monday, gym Tuesday, run Wednesday and so on. Sunday is a rest day
Congrats on 100k fergus! I’m wondering is it possible to have access to the omnia training plan past the 17 weeks? Thinking of getting the Olympic triathlon program but would want to have the program for a bit longer. Cheers
SIGNED UP FOR WINGS FOR LIFE BABY
Training for Unbound 200, trying to keep lifting too
Flat on my back with a suspected herniated disc, thanks for 14min of distraction, keen to get back and getting back to it
Is it possible to see a sample week of your Omnia training plans?
Think he did a video on that a few weeks back
How can I figure out how much I can train?
Be interested to know which disciplines you think best suit within a block. For example, would trying to bulk and gain size whilst improving short distance paces be better suited than trying get bigger whilst improving marathon distances? Etc.
All depends on what specific goals we’re working backwards from! I wouldn’t want to generalise too much on a Q like this (boring response I know 😂)
How do you calculate the calories burned during a resistance training session? (Hypertrophy based, high intensity)
Not from the perspective that I’m going there to burn calories but more to ensure I’m fuelling my body.
Is there a formula for it? I don’t find any sort of Apple Watch / Fitness Tracker useful for this (appreciate it’s subjective to exercise selection too)
Track your weight, if you’re looking to fuel training then track your weight and if you’re losing weight you could probably be eating/fuelling abit more. Or you can go off feel, do you feel like you’re fuelling your training ? And does your recovery feel good or are you aching 24/7 (take a look at your post workout meal if the case)
Yeah going by "feel" should be fine. There should also be a few calculations online depending on exercises, weight, intensity etc. My Garmin gives me a pretty reasonable estimate.
Ironman Panama City beach FL November 2nd 2024 and Hypertrophy/Gym training! 6’1 225lbs, Wish me luck
Training to do a park run, 5K at the end of the month. And just work to like what I see in the mirror by running and lifting regularly
Where’s the top from mate?
Training for the swissman (ultra triathlon) :)
Would you ever run a hyrox?
Mistake #6? Phuq, that's perfectly me 😅
Training for UTMB MCC 😊
I’m training for an ultramarathon whilst remaining consistent in Hyrox training
Best of luck!
Most people used to consider a hybrid athlete one who does weightlifting and powerlifting, I'm the calisthenics kind of guy that does strongman, powerlifting, used to do weight lifting, got into cardio, I still practice flow training with clubbells and kettlebells, but I also used to do kickboxing having been adding in weighted shadow boxing for winter cardio, and I do a tiny tiny bit of bodybuilding. What kind of hybrid am I hahaha
What are you doing currently? Because a lot of used to‘s in it
Right. When I was in college I played club hockey, rugby, and fencing. That doesn't include gym days too. Back in the day it was just training.
For 2024, I want to join the 1K club and run sub 70 minute 10K in the same day. Current numbers are 245/305/355 and 30:19 in the 5K.
Combat athlete are a good hybrid athlete u need to be strong and have a good endurance
1:58
First half Ironman in June😈
love you and your vids but please shorten that into 🤣
When did just being an active person level-up to "hybrid athlete"?
Edit: next time I'll watch the video before commenting...
Hey, i want to lose some weight to get rid of my belly. So what is the best way to impliment a deficit in a hybrid training.
He's got a video dedicated to this somewhere on the channel. Essentially, set your daily deficit using a calculator based on the weight sessions you do per week (3 for example). Then, on the days you perform aerobic/cardio sessions, eat back 80%ish of the calories burned in that session. PH nutrition has a good calorie calculator he recommends
"How to manage nutrition as a hybrid athlete" is the name of the video
@@hughdavies5209 thank you 🙏🏻
When you ramp up your running while keeping your strength sessions in check, you should be in a deficit pretty fast without trying to hard
Army ten miler!
I’ll be the scientist here and say that Hickson was a dunce when it came to the interference effect. Further, there have not been studies designed well enough to answer the question. I suggest people read the paper by Fyfe and Loenneke titled “Interpreting Adaptation to Concurrent Compared with Single-Mode Exercise Training: Some Methodological Considerations”
We agree entirely (and have an in house PHD and senior lecturer in S&C) - but this wasn’t a video on the science of the interference effect, but was mentioned to give context to the origin of the term. This one was: czcams.com/video/vioeP7t3qqY/video.htmlsi=OjzRl9IxpRyxTpF_
@@ferguscrawley95 it was a good video. I Just like to clarify the interference effect. I just got done lecturing my undergrad students on this phenomenon!
All I needed to hear was underrating… McDonald’s here I come 😤
The entire message of this video, I can confirm 😂
Criminal you only have 100k on here
👊 P r o m o S M
Trying to make an inclusive “everything is good” intro but showing a stupid CrossFit fail video is not a great start.
The guy didn't complete his research. Had he included David Goggins he would have had 100 % shift. David Goggins does both 100 each debunks this easily
Not to take anything away from Goggins but he definitely focuses more on endurance than strength.
No it does not 😂 anecdotally taking David goggins training proves debunks all
Boxing, Muay Thai, running, cycling and MTBiking 🥲
No wonder I’ve been feeling so dam burned out