CAMERON FALLOON, founder of BFT (Body Fit Training), and former strength and conditioning coach for international soccer and local AFL teams, tell us why hybrid training is the workout style of the future…
Within the elite athlete space, it has long been known that creating a well-rounded athlete will create a stronger and more efficient athlete. The premise of hybrid training, which has recently grown in popularity within the mainstream fitness space, mirrors the same science and knowledge that I and other strength and conditioning coaches have used when training elite athletes for decades. To achieve optimal fitness, you need to work on more than one training style or technique. While everyone has their own specific goals, strengths and weaknesses, if you are looking to build strength, grow muscle or improve your endurance, having a well-rounded approach will help you achieve lasting results.
In recent years, the fitness industry has witnessed a seismic shift towards hybrid training. This innovative approach is not just a fleeting trend but is rapidly becoming the preferred choice for fitness enthusiasts worldwide and is likely to stay that way.
What is hybrid training?
Hybrid training is an approach that concurrently enhances both strength qualities and cardiovascular energy system development by using multiple training techniques within a workout and or a training week. Unlike concentrating on a single modality, this method aims to develop well-rounded athleticism. The best comparison for a hybrid athlete would be to a decathlete or even an AFL footballer. As you may remember from the last Olympic Games, where the decathlon caught the attention of many Aussies thanks to the impressive athleticism and camaraderie of Ash Maloney and Cedric Dubler, a decathlete needs to be highly skilled in many areas.
Their event consists of 10 track and field events, from sprinting to long-distance running, hurdles, long jump, high jump, discus and shot put. Therefore, they have a lot of skill sets that need to be mastered. Comparatively, a marathon runner is less likely to have a hybrid training style. While their training is diverse, as they as they strive for continued performance enhancements, all these training styles predominantly focus on endurance.
Why are more fitness enthusiasts adopting the style?
There are many reasons why people favour hybrid training. Primarily the variety of hybrid training keeps people engaged. Using multiple training modalities combined with the ability to develop multiple energy systems and move in various ranges of motion can lead to better overall physical development and it’s more fun! Mentally, it is a more engaging and motivating way to work out and it’s a highly efficient way to train, especially when it involves combining cardio and strength exercises within a single workout session. This approach allows you to enjoy the benefits of both types of training simultaneously, maximising the effectiveness of your workout in a limited time frame.
Additionally, more people are signing up for fitness events that require improvements to their strength, endurance and mobility capabilities. Events such as HYROX and True Grit obstacle courses all require a blend of the various fitness modalities. At BFT, a third of our programs are hybrid training as we know that members love to train that way.
In 2023 we launched a partnership with HYROX as their official training partner in the APAC region. We now provide programs to help HYROX athletes train for the events and we have found that it has been very motivating for people. As the events run a few times a year internationally, participants tend to want to keep training to improve their time each time they do the course.
FALLOON FACTS
Cameron Falloon is the Founder of global fitness franchise, BFT. With over 28 years in the health and fitness industry, he has travelled the world and worked with varying populations from general to chronic rehabilitation patients to elite athletes. Recognised as Australia’s fastest-growing fitness franchise with 65,000+ members across 270+ studios, Cameron has a passion and dedication for delivering world-class training programs, practices and education to the broader fitness industry.
HYBRID THEORY
Five ways hybrid training helps you achieve your goals faster…
Versatility and variety
Hybrid training allows you to incorporate a variety of exercise modalities into one workout, including strength training, cardio, flexibility, and mobility. The versatility not only keeps workouts interesting but also ensures a more comprehensive and balanced fitness routine. Engaging in different activities can prevent boredom, but with a structured progressive hybrid approach can lead to greater longer lasting results. Hybrid training is also good for your mind, as it acts as a safeguard against burnout and the monotony that often comes with sticking to a single training routine. By adding variety to your workout, it helps to keep you mentally stimulated and open to exploring new avenues in fitness.
Prevention of plateaus
Over time the body can adapt to specific workout routines if you don’t mix things up. This can lead to a plateau, where you find that you no longer see results from your workouts. Hybrid training prevents plateaus by continually challenging the body with diverse stimuli. This can result in you seeing continuous improvements in your overall fitness as you are avoiding stagnation.
Reduce the risk of overuse injuries
If you just focus on a single form of exercise, such as only lifting weights or exclusively doing cardio, it can lead to overuse injuries due to repetitive strain on specific muscles and joints. Hybrid training helps to distribute stress on the body more evenly, reducing the risk of overuse injuries. By incorporating a mix of activities, you allow certain muscle groups to rest while engaging others, promoting overall joint and muscle health and longevity.
Adapting to time constraints
Hybrid training is more efficient for busy schedules, as combining different types of exercise allows for efficient and effective workouts when time is limited. When you don’t have hours of training time up your sleeve, combining cardio and resistance training into one session gets the most bang for your buck.
A holistic approach to fitness
Hybrid training promotes a holistic approach to fitness, addressing strength, cardio, flexibility and balance. This well-rounded approach contributes to overall health and functional fitness, making it beneficial for daily activities and improving overall health. It aligned with the concept of general physical preparedness, ensuring you are prepared for a range of physical challenges.
THE WORKOUTS
SESSION 1:
Working with a partner in You Go, I Go fashion
Each exercise has a designated target to complete. One member will work to complete the reps while their partner rests. Once they have completed their reps, their partner will then work to complete their reps while they rest. They will keep alternating for a total of 3mins 40secs per exercise. Once they have completed the 3min 40sec set, they will then have 60secs to move to the next exercise and repeat the process.
9 exercises
● SkiErg – 6 cals
● Cycled split squat – 3 each side
● Sled push – 20 secs
● Bike – 200m
● KB swing – 8 reps
● Row – 8 cals
● Dumbbell devil press – 6 reps
● Skipping – 50 reps
● Powerbag backward lunge – 3 each side
SESSION 2:
6 zones of 2 exercises, super set
You will be super setting between the two exercises and will complete 30secs of work on one exercise in your zone, then have 30secs to rest before moving to the second exercise in the zone. Once you have completed 30secs of work on the second exercise, you will then go back to the first exercise and repeat for a total of 6 sets in each zone (3 sets on each exercise). Once you’ve completed all 6 sets, you’ll then have 90secs to move to the next zone.
6 zones
SkiErg
Dumbbell squat press
Kneeling Battle Ropes
Farmers walk
Bike
KB Deadlift
Rower
Barbel bent over row
Bionic bike
Torsonator landmine
Running
Bumble backward lunge knee drive
For more on BFT go to www.bodyfittraining.com
For the full article grab the March 2024 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
