Three to Grow on!

As you know, at Hybrid Fitness we love strength training programs that are brief, intense and highly productive. With this in mind I offer the following simple plan. Pick three, big, basic movements and do three sets of each one. Add weight on each set and aim to hit your max for the recommended rep ranges.

You may choose any big three movements but my top choice would be:

1.  Clean Dead-lift and Shrug*
2.  Standing Barbell Shoulder Press
3.  Front Squat

The target rep range is 8 – 6 – 4 on each exercise. Do all three sets of the first movement before moving on to the next. Rest 120 seconds (2 minutes) between sets. Every two weeks, subtract 30 seconds from your rest period until you are resting only 60 seconds between sets. You should easily be able to complete this workout in under thirty minutes. It will take even less time as you shorten the rest intervals every two weeks. Couple this up with some good GPP work such as sled pushing / dragging, sandbag carries, hill / stair  sprints…You get what I am saying, DO WORK!

Try this plan for the next 8-12 weeks and you should be looking and feeling your best just in time for summer vacation.




* To find out about the Clean Dead-lift check out this article:

If I Had to Pick Just One….(w/ video)

Posted on March 6, 2008 by hybridfitnes

Three books you should have!

Three of the best books I have come across all come from the same guy. His name is Tom Kelso and he is at the top of a very short list of coaches and trainers who I have found to be the best in the business.

The three books are:

“Truth, Myth & Reality: What Can and Cannot be Done in a Strength & Conditioning Program”

The Interval Training Manual is a book I wish I had when I was just getting started. it is loaded and contains:

*132 different interval running workouts
*4 levels of difficulty each
*14 different running venues
*All target and recovery times included
*Design your own intervals using enclosed percent speed and recovery time charts.

The Strength Training Workout Encyclopedia was inspired by the question every good coach hears thousands of times during his/her career “Can you design a workout for me?” Tom went above and beyond and created a tool for both athletes and coaches alike.  There are literally thousands of workouts in almost every style you could ever need or want.

Finally there is Tom’s e-book “Truth, Myth & Reality: What Can and Cannot be Done in a Strength & Conditioning Program”. This book is based on Tom’s own research and 30+ years of “down in the trenches” experience.  If you are someone who not only welcomes the truth but DEMANDS it, then this e-book is definitely for you.

After twenty plus years of working actively in the fitness industry I have gained some insight into what works and what doesn’t.  If you are a strength coach or an athlete, do yourself a favor and pick up a copy of these three books. You can find links to all of them by visiting:

While you are there be sure to look around, Tom’s web-site is loaded with great information. If you drop him a line, be sure to tell him TAKU sent you.