Lean Hybrid Muscle Development

Lean Hybrid Muscle Development

Get to know the Program, remove the fear, and Jump in with both feet.

Get to know the Program, remove the fear, and Jump in with both feet.

Dynamic Movement/Movement Prep

First step in developing great overall fitness and good health is in a solid foundation. Here you will learn to move in all three planes of motion and develop all your stabilizing muscles to support the larger muscles for the forces you will put them under in more aggressive training exercises. Here you'll learn about Movement Preparation and Dynamic Stretches.

Plyometrics/Reactive Training

Here you'll learn to stabilize and explode in Jumps, Bounds, and Hops. You'll conduct box jumps in three planes of motion with stabilization on each landing. You'll utilize med balls, slam balls, and power balls. You'll also learn speed ladder and cone drills for change of direction and fast twitch muscle recruitment through SAQ Drills. (Speed, Agility, and Quickness Drills).

Strength Development

This is where I hope to remove confusion with some because of the programing we've been taught through improper training and media. Strength training in functional fitness is not body building or lifting on a daily basis just to increase muscle mass to look good. We find our weaknesses and then prescribe the correct strength training exercises to develop those weaknesses. Like a doctor prescribing a medication to get you healthy.

Core Development

I believe core development is probably the most important phase within functional fitness. Learning to stabilize and strengthen our smaller muscles is important, but our core is the key to unlocking the door to real strength and power gains. From our hips to our shoulders, we need to develop lethal strength in all three planes of motion. We will achieve this with planks, medicine balls, stability balls, TRX's, bands, and an array of other torture methods.

Cardio/Metabolic Development

Now the real pain begins. By conducting ESD's (Energy System Development) exercises utilizing your heart rate monitor and conducting tabata's is where you'll truly develop your metabolic output. You'll also develop your central nervous system, heart, and lungs to meet the demands you'll continue to put them under as your training increases. The days of LSD's (Long Slow Distance) runs, swims, or repetitive joint movement are over! Train smart, train right.

Regeneration

Regeneration includes cool down stretches, self myofascial release by foam rolling your muscles, cold water immersion, and rest. Regeneration also includes stress management, breathing techniques, and a daily way of life where you maintain balance and control.

List of Fundamental Exercises

This is not an exhaustive list, only those exercises I believe are great for a solid foundation to build from.

Click on an exercise to watch a description of it.

Pre-Habilitation Stretches

Movement Preparation

Mini-Band Work:

Dynamic Stretches

SAQ: Speed, Agility, Quickness Drills

Ladder Drills:

  • Fwd Direction Single Leg 1 in/1 out
  • Lateral 2 in 2 out
  • Hand Walks Fwd 2 in/1 out
  • Lateral Hand Walks 2 in/2 out

Plyometrics/Reactive Development

Power Development

Medicine Ball Power:

  • Chest Pass
  • Lateral Pass
  • Overhead Pass
  • Granny Toss

Power Ball Power:

  • Rotational Wall Slams
  • Helicopters

Slam Ball Power:

  • Front Slams
  • Rotational Slams

Battling Ropes (Core, Endurance, Power)

Strength Exercises

All strength exercises can be done with just bodyweight, weighted vest, dumbbells, kettlebells, medicine balls, TRX, etc.

Quads/Hamstrings/Glutes/Calves:

Back Exercises:

Chest Exercises:

Shoulder Exercises:

Biceps:

Triceps:

Full Body Exercises:

Core Development

TRX Suspension Trainer Exercises:

Cardio/ESD Energy System Development Exercises

  • Weighted Sled Pushes
  • Weighted Sled Pulls
  • Weighted Sled Lateral Pulls
  • Weighted Sled OverHead Pulls
  • SandBag Carry Hill Climb
  • Farmers Carry Hill Climb
  • Air Dyne Bike Sprints
  • Versa Climber
  • Row Machine
  • Flat Turf Sprints
  • Sand Sprints
  • Hill Sprints
  • Stationary Bike

Cool Down Stretches

SMR Self Myofascial Release (Foam Rolling)