Since I receive many messages requesting information on hybrid training protocols and it is not possible to answer each one, I will try to give an exhaustive, albeit concise, answer in this article.
The hybrid training program is a combination of training methodologies (between Heavy Duty - or HIT - with other methodologies) aimed at obtaining a high intensity in a small volume of work, with the aim of maximizing damage to the myofibrillar structure , therefore to obtain an increase in the transverse diameter of the fibers (increase in muscle mass).
The HIT training system - conceived by Arthur Jones (great theorist and scholar of training methodologies, inventor of the first Nautilus cam machines) towards the end of the 1960s and subsequently developed and customized by Mike Mentzer (hence the name Heavy Duty ) - is based on the achievement of concentric muscle failure, through a low frequency and a low volume of work.
Therefore, said combination of methodologies - while basing its main base on "Heavy Duty - exploits the different methodologies, such as zone training or POF for example, in order to obtain what I define" muscle stress synergy ", whose purpose it is easily understood.
However, I would like to remind you that in order to obtain muscular and performing gains, it is of fundamental importance to respect the physiological balance of the organism, as well as to manage muscular and systemic stress, by programming the frequency and any periods of unloading. To give you an exhaustive idea, I refer you to to Hans Selye's "General Adaptation Syndrome (GAS), or Stress Theory".
Last but not least, the structuring of the program will have to take into account the subject's training seniority, age, morphology and biomechanics, but also his character profile (it may seem strange to some, but this aspect is also of fundamental importance).
Hybrid Protocol Example - POF HD
Workout A)
DIST. P. HORIZ. BALANCE (P.I.) 1X8-1X6
CROCI P. HORIZ. MAN. (P.E.) 1X 1012
CROSSES WITH CABLES (P.C.) 1X810 + 1X68 A STAIRWAY
CHEST PRESS HD 1X810 + 1X68 A SCALAR
TAKE YOUR CHIN BIL. (P.E.) 1X1012
DELTS MACHINE (P.C.) 1X810 + 1X68 A SCALARE
SHOULDER PRESS HD 1X810 + 1X68 A SCALARE
TRIC. TO TRICEPS HD 1X810 + 1X68 A SCALAR
Workout B)
PRESS 45 ° (P.I.) 1X15 -1X10
HACK SQUAT (P.E.) 1X 1012
LEG EXTENSION (P.C.) 1X1012 + 1X68 A SCALAR
HORIZ. PRESS HD 1X1215 + 1X810 A SCALAR
LEG CURL STANDING (P.E.) 1X1012
LEG CURL DISTESO (P.C.) 1X810 + 1X68 A SCALAR
CALF MACHINE HD 1X1520
CRUNCHES 1XMAX
Workout C)
IPEREXTENSION 1X1520
TRAZ. LAT M. FORWARD (P.I.) 1X8-1X6
ABB. FRONT TO LAT M. (P.E.) 1X 1012
REVERSE SOCKET PULLEY (P.C.) 1X810 + 1X68 SCALAR
OWNER MAN. ALT. HD 1X810 + 1X68 A SCALAR
BALANCE CURL HD 1X810 + 1X68 A SCALAR
LEG RAISE P. HORIZ. 1XMAX
NOTE. In the POF (Positions of Flexion) method, the joint ROM of each exercise must be divided into 3 parts:
- Intermediate Position (P.I.) or the medial part of the movement.
- Eccentric position (P.E.) or the part in elongation.
- Contraction position (P.C.) or the concentric part of the exercise.
To give an example: In the "barbell bench press exercise, the intermediate position (PI) is exactly the middle position, in which the barbell never touches the chest (stopping at about a palm) nor does it reach total extension of the arms in the push phase (reaching an "extension of the arms of about 100-110 °).
In the "crosses exercise on a horizontal bench with dumbbells, the eccentric position (PE) is that with the arms in a horizontal position (in pectoral stretching, a prerequisite for stimulating the myotactic reflex), the" range of motion will consist in the "adduction of the arms up to one third of the total movement.
The execution time in all three phases is approximately 1 + 1 (1 second + 1 second).
In the HD series the ROM will be complete, with an execution time of 6 + 4 (6 seconds in the positive phase of the movement, 4 seconds in the negative).
The recoveries between the sets of exercises will start from a minimum of two minutes, up to a maximum of 3.
