HYBRID TRAINING SYSTEM

Strength and endurance, measured together.

A structured approach to lifting, running, cycling, mobility, and recovery. The public page shows the framework; daily records remain private.

Open private dashboard View weekly structure
ATG squat93 kgSeptember 2026 baseline
Deadlift130 kgTested single
Bench press65 kgTested single
Seated DB press35 lb / 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.

Each compound lift follows four progressive weeks, then one deload week. Accessories stay familiar enough to measure progress, but can be exchanged when recovery, equipment, or weak points demand it.

01RPE 6Technique

3 × 5 on the main lift. Fast, repeatable reps with about four reps still available.

02RPE 7Build

4 × 5. Add a small amount of load while preserving the same depth, pause, and bar path.

03RPE 8Strength

4 × 3. Heavier and specific, but never a grinder. Finish knowing one or two good reps remained.

04RPE 9–10Peak

Test one controlled single on squat, bench, overhead press, and deadlift. Accessories drop sharply.

05RPE 5Deload

2 × 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

RUNNING WAVE

Faster without stealing strength.

Three runs anchor the week. Thursday remains an optional easy run or Zone 2 ride. Pace follows effort for now; the measured 5 km time determines the next block.

WeekWednesdaySaturdaySundayThursday option
01Easy · 30 min6 × 1 min quick
2 min easyEasy long · 40–45 minBike Z2 · 35–45 min
02Easy · 35 min + 4 strides5 × 2 min controlled
2 min easyEasy long · 45–50 minEasy run · 25 min or bike
0310 easy + 15 steady + 10 easy4 × 4 min threshold
2 min jogEasy long · 50–55 minEasy bike only
04Easy · 25 min + 4 stridesShakeout · 20–25 minEasy · 30–35 minRest or very easy bike
05Easy · 20–25 minShakeout · 15–20 min5 km benchmarkRecovery bike only

Benchmark timing: reduce running volume by 35–40% in Week 4, then test the 5 km on Sunday of the lifting deload. Keep at least 48 hours between the last hard lower-body effort and the run.

15-WEEK TARGETS

The numbers between now and December.

Strength entries are planned working weights in Weeks 1–3, a one-rep target in Week 4, and deload weight in Week 5. 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
A1 · Sep 14 3×5 · RPE 6 60 42.5 27.5 80 34:30
A2 · Sep 21 4×5 · RPE 7 67.5 47.5 30 90 34:00
A3 · Sep 28 4×3 · RPE 8 77.5 55 35 105 33:15
A4 · Oct 05 1RM target 100 70 45 135 32:30
A5 · Oct 12 2×5 · deload 55 37.5 25 75 32:00 test
B1 · Oct 19 3×5 · RPE 6 65 45 30 85 31:45
B2 · Oct 26 4×5 · RPE 7 75 50 35 95 31:15
B3 · Nov 02 4×3 · RPE 8 85 57.5 40 110 30:45
B4 · Nov 09 1RM target 110 75 50 142.5 30:15
B5 · Nov 16 2×5 · deload 60 40 27.5 77.5 29:30 test
C1 · Nov 23 3×5 · RPE 6 72.5 47.5 32.5 90 29:15
C2 · Nov 30 4×5 · RPE 7 80 55 37.5 100 28:30
C3 · Dec 07 4×3 · RPE 8 92.5 62.5 42.5 115 27:45
C4 · Dec 14 December 1RM 120 80 55 150 27:15
C5 · Dec 21 Deload + run test 65 45 30 82.5 <27:00

All lifting numbers are kilograms. Current shoulder baseline: seated dumbbell press at 35 lb 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. Targets move forward only when the prescribed RPE and technique are honest.

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.