HYBRID TRAINING SYSTEM

Strength and endurance, measured together.

A structured approach to lifting, running, cycling, mobility, and recovery. Explore the framework and my recent activities.

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ATG squat93 kgSeptember 2026 baseline
Deadlift130 kgTested single
Bench press65 kgTested single
Seated DB press16 kg / hand10 easy reps
5 km run~35 minAerobic baseline

PROGRAM

A week with a clear rhythm.

AMLight walk + stretchEasy movement · mobility
PMLegsSquat · leg press · curls · calves
AMWalkLight recovery pace
PMBench + chest + tricepsPressing strength · hypertrophy
AMRunAerobic or quality session
PMShoulders + forearmsShoulder press · raises · grip
AMWalkLight recovery pace
PMRun or bikeChoose by recovery and weather
AMWalkEasy movement
PMDeadliftHeavy pull · back · grip
AMRunAerobic development
PMBike or swimLow-impact conditioning
AMRunEasy or long aerobic base
PMRestRecovery · mobility if needed

5-WEEK WAVE

Build. Load. Peak. Recover.

The current heavy week ends with the 130 kg deadlift. Week 0 starts Monday, September 21 as the deload, then the cycle repeats through Weeks 1–4. Accessories stay familiar enough to measure progress, but can be exchanged when recovery, equipment, or weak points demand it.

01RPE 6Technique

Top single, then 3 × 5 at ~70%. Fast, repeatable reps with about four reps still available.

02RPE 7Build

Top single, then 3 × 5 at ~72.5%. Add load while preserving the same depth, pause, and bar path.

03RPE 8Strength

Top single, then 3 × 5 at ~75%. Heavier and specific, but never a grinder.

04RPE 9–10Peak

Test one controlled single, then 3 × 5 at ~70% if form is stable. Accessories stay light.

00RPE 5Deload

3 × 5 at 50–55%. Restore movement quality, absorb the block, and make space for the 5 km benchmark.

WEEK 4 · COMPOUND LIFT

A deliberate path to one rep.

Take longer rests as the weight rises. Use safeties or a spotter, and stop the ladder if technique changes.
  1. 10 repsEmpty bar / lightest full-height deadlift setup
  2. 5 reps~50% of current 1RM
  3. 3 reps~65%
  4. 1 rep~75%
  5. 1 rep85–90%
  6. 1 rep92–97% · confidence single
  7. 1 repPR attempt · only with stable form

STRENGTH DAYS

The exact work after the main lift.

Every compound lift begins with the same progressive warm-up: light × 10, 30% × 5, 40% × 3, then three ascending singles toward the day’s prescribed RPE. After the day’s top single, perform three back-off sets of five at roughly 70–80% of that single. The accessories stay stable enough to track.

MONDAY · LEGS

ATG squat

  • Bulgarian split squat or dumbbell lunge · 2 × 10 / leg
  • Leg extension · quads · 3 × 10–12
  • Leg curl · hamstrings · 3 × 10–12
  • Hip abductor + adductor or weighted glute bridge · 3 × 10–12
  • Calf raise · 3 × 10–12
TUESDAY · PUSH

Bench press

  • Incline dumbbell bench · 3 × 10–12
  • Seated pec fly machine · 3 × 10–12
  • Triceps pushdown · 3 × 10–12
  • Seated dumbbell overhead triceps extension · 3 × 10–12
  • Dumbbell pullover · 3 × 10–12
WEDNESDAY · SHOULDERS

Overhead press

  • Seated dumbbell press · 16 kg / hand baseline · 3 × 10–12
  • Lateral raise · 3 × 10–12
  • Cable upright row · 3 × 10–12
  • Seated rear-delt fly machine · 3 × 10–12
  • Reverse cable curl, hammer curl, wrist curl · 3 × 10–12 each
FRIDAY · PULL

Deadlift

  • Lat pulldown · 3 × 10–12
  • Seated cable row or machine row · 3 × 10–12
  • Dumbbell row · 3 × 10–12
  • Weighted back extension / hyperextension · 3 × 10–12
  • Shrugs · 3 × 10–12 if recovery is good

RUNNING WAVE

Faster without stealing strength.

Run on Wednesday, Saturday, and Sunday. Thursday evening is aerobic cycling: easy Zone 2 work that builds capacity without adding another impact session. Pace follows effort for now; the measured 5 km time determines the next block.

WeekWednesdaySaturdaySundayThursday option
00Easy run · 25 minEasy run · 25–30 minEasy long · 35–40 minBike Z2 · 30–40 min
01Fartlek · 8 × 1 min quick
90 s easyTempo · 2 × 8 min steady
3 min easyEasy long · 45 minBike Z2 · 40–45 min
026 × 2 min at 5 km effort
2 min easyTempo · 20 min continuousEasy long · 50 minBike Z2 · 45–50 min
035 × 3 min at 5 km effort
2 min jogThreshold · 3 × 8 min
2 min easyEasy long · 55 minBike Z2 · 50–60 min
046 × 1 min quick
90 s easyTempo · 15 min controlledEasy long · 40–45 minBike Z2 · 30–40 min

Benchmark timing: Week 0 is the deload. Use its Sunday for the 5 km benchmark only if legs feel recovered; otherwise keep it easy and test the following Sunday. All bike sessions are conversational Zone 2 rather than hard intervals.

STARTING SEP 21

The numbers between now and December.

Strength entries are planned working weights in Weeks 1–3, a one-rep target in Week 4, and a Week 0 deload. The 5 km column is a trajectory—not a weekly time trial. Round down whenever the exact plate loading is unavailable.

Week Focus Squat Bench OHP Deadlift 5 km marker
W0 · Sep 21 Deload · 3×5 50 35 22.5 70 Easy only
A1 · Sep 28 Top single + 3×5 60 42.5 27.5 80 34:30
A2 · Oct 05 Top single + 3×5 67.5 47.5 30 90 34:00
A3 · Oct 12 Top single + 3×5 77.5 55 35 105 33:15
A4 · Oct 19 PR + 3×5 100 70 45 135 32:30
A0 · Oct 26 Deload · RPE 5 55 37.5 25 75 32:00 test
B1 · Nov 02 Top single + 3×5 65 45 30 85 31:45
B2 · Nov 09 Top single + 3×5 75 50 35 95 31:15
B3 · Nov 16 Top single + 3×5 85 57.5 40 110 30:45
B4 · Nov 23 PR + 3×5 110 75 50 142.5 30:15
B0 · Nov 30 Deload · RPE 5 60 40 27.5 77.5 29:30 test
C1 · Dec 07 Top single + 3×5 72.5 47.5 32.5 90 29:15
C2 · Dec 14 Top single + 3×5 80 55 37.5 100 28:30
C3 · Dec 21 Top single + 3×5 92.5 62.5 42.5 115 27:45
C4 · Dec 28 PR + 3×5 120 80 55 150 27:15 · sharpen
C0 · Jan 04 Deload + run test 65 45 30 82.5 <27:00 test

All lifting numbers are kilograms. Current shoulder baseline: seated dumbbell press at 16 kg per hand × 10 easy reps. Because that does not convert cleanly to a standing barbell press, the first peak establishes the comparable barbell baseline and recalibrates Blocks B and C. The final 5 km test is deliberately placed in the post-peak Week 0 so it is not stacked onto the same fatigue week as the December maxes.

ROADMAP

December first. Then the long horizon.

DECEMBER 2026

Three five-week waves

  • 120 kg ATG squat
  • 150 kg deadlift
  • 80 kg bench press
  • 55 kg overhead press
  • Sub-27 5 km
18–24 MONTHS

Hybrid standard

  • 180 kg ATG squat
  • 200 kg deadlift
  • 120 kg bench press
  • 70 kg overhead press
  • Sub-20 5 km

PRINCIPLES

Train hard. Record honestly. Recover deliberately.

ProgressiveLoad, volume, and aerobic work evolve from recorded performance—not guesswork.
HybridStrength and endurance are treated as interacting parts of the same system.
RecoverableSleep, readiness, mobility, and pain signals constrain the next training decision.
Public framework, private records.Workout logs, body metrics, sleep, nutrition, and personal notes are not shown on this page.