Well, I never thought I would ever say this but I have discovered the greatest workout ever created in the history of the world. That’s right, you will never need another workout program as long as you live. Read that last sentence again.

There is no sense beating around the bush, just read on and you will discover the “Holy Grail” of Weightlifting / Strength / Conditioning Training routines. This single program will deliver everything you could possibly want in one, complete program.

Yes I  mean it. This program will do it all:  Strength, Power, Hypertrophy, Sports Performance…You’ll even look great naked!

So (drum roll please) Let’s get to it.

Mon – Sat A.M.

Run 5 miles A.F.A.P. (As Fast As Possible). Your goal for this should be around 30 minutes or less. (I do it in 25 minutes)

Mon – Wed – Fri  P.M.

Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.  

Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12 

Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

½ hour of a variety of nonspecific abdominal exercises, done
virtually nonstop. 

Tue - Thu - Sat P.M.

Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10  

Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10 

Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout 

As you can see, this is a six days a week plan. Too much?
Can't handle it? I guess you are just not good enough yet.
Come back when you are not such a pansy.

I really do not need to say anything else.
The plan speaks for itself.



P.S. APRIL FOOLS!!!!!!!!!!!!!


Exercise of the Week: Sportband Squats (w/ video)

I ran some of my bootcamp folks through a number of conditioning drills this week using a variety of sportbands.  These babies are not the ones you get from the local sporting goods store.  You get them online from places like Iron Woody Fitness.   They vary in resistance from a few pounds up to 200+ pounds.  They are the great equalizer when it comes to resistance training.  Use the right band with the right exercise and it will challenge absolutely ANYONE.  I guarantee that.

One of my favorite movements is the Sportband Squat.  It’s an awesome drill for developing strength, power and endurance in the legs.  Trust me when I say it’s a lot harder than it looks.  Here’s how it’s performed:

  • Step inside a sportband and secure it under both feet placed shoulder width apart.
  • Loop the other end of the band over the head and allow it to rest on the shoulders behind the neck.
  • Bend the knees and press the hips backward, lowering the body to a 90 degree bend at the knee.
  • Extend the legs and stand upright, keeping the eyes and head forward and the back in stable position.

To see a video of the sportband squat from they Hybrid Fitness video library, click here.


Picture 9


Picture 8

A little resistance can actually go a long way with this drill, so keep that in mind when you give it a shot.  Start light and progress up as your strength allows.

More great sportband drills and a big announcement or two forthcoming so keep checking back!
Until next time, keep training hard!


New FREE E-Book Download!

Here’s a link for our new FREE e-book called “Training With Bags & Bands”.  The book talks a bit about the benefits of sandbag and sportband training and includes some killer sandbag and sportband workouts, along with images of each movement.

Download the FREE e-book here

Got questions?  Post them to the comments section.

Hybrid Fitness Team


What’s in a word?

The term functional training has been around for years. When I first started working in the fitness industry “Functional Training” meant working with compound movements like Squats, Presses, and Rows.

In the recent past it has become an industry buzz-word. Some trainers have built their careers around this term while other greedy equipment manufacturers, eager to make a quick buck, have created scores of mediocre products that are somehow supposed to enhance ones ability to train “functionally” more so then another modality.

When I train myself or my clients, I am all about simplicity. I want to get my job done in the most efficient way possible, when it comes to time. Ask anyone who trains with me and they will tell you the training is always challenging but little if any time is ever wasted. If I am working with an athlete whose sport requires lifting weights with specific technique such as a power lifter or an Olympic style weightlifter then you better believe we will focus some time on lifting technique. But if my client just wants to be in better shape, then outside of safety considerations and proper form how or what we lift is not that important.

The tools we use and the exercises we perform with those tools are not functional merely because they exist. To quote my Friend, Tom Kelso, one of the brightest and best strength coaches I have ever had the pleasure of speaking with: “A functional’ exercise is any exercise you do that makes you stronger. Read: any exercise that creates overload on a muscle and is done progressively is functional. Last time I checked, ALL muscle groups were important at some point for proper athletic skill execution and injury prevention.

So don’t get too bogged down by what is functional and what is not. If you are training hard and safe and all of your major muscle groups are being challenged progressively, you are on the right track. Remember to design conditioning drills that match the energy system demands of your sport and you can’t go wrong.

Now get to it!



Sandbag Training

At Hybrid Fitness, we like to work with a number of different training tools. One of our favorites is the sandbag. The sandbag is a great training tool for a number of reasons.


1.) Cost Effective. Sandbags are very inexpensive, making them easy for anyone to afford.

2.) Versatile. A sandbag has all sorts of hold-points (handles) and can be used for dynamic lifting, static contraction, Olympic lifting, metabolic training, plyometrics, strength, endurance, etc. It’s all boils down to how you choose to use it.

3.) Mobile. You can easily toss them in your car or truck.

4.) Adjustable. This one is a bit confusing, as each bag is designed to hold a specific amount and weight of sand or rice or whatever you put in it. Here’s a tip: By taking smaller zip-loc bags and filling them with sand, you can still get the desired weight, but can easily remove or replace the weight as needed. This works great if you only have one bag, but it’s too heavy for some ranges of motion.

Once you’ve got your bag, you’ll need to fill it. We prefer sand, but as mentioned above, you can use rice, buckwheat or whatever you have access to.

Now that you’ve got the bag and you’ve got the sand, guess what…you’re ready to go!

Here are some basic movements to get you started:

Sandbag Front Squat:


Sandbag Deadlift:


Sandbag Floor Press:


Sandbag Front Squat & Press:

Remember, you can use the bags to curl, pull, press, throw, jump or whatever else your protocol calls for. If you’re unsure how to perform a particular move, don’t do it until you get direction or a better understanding of it. Check out for lots more exercises.

To purchase sandbags, visit the crew at Iron Woody Fitness. They’ll get you taken care of right away.

Train hard!

The Hybrid Fitness Team