Highbar - Hybrid Athlete Programming @JBHighbar

Feeling old? Like you've had too long out of training to progress again? You're right. What we say to ourselves carries truth. Change your attitude and prove those thoughts wrong. Start smart, steadily increase things and you'll make progress just like anyone else can.

Don't go home after you've finished work. Bring your workout gear and go straight to train. This small change to your routine can increase the likelihood you'll actually train MASSIVELY. #hybridathlete

Too tired to train? Barring any serious illness, suck it up. Likelihood is you can't afford to skip a training session every time you feel tired. Your body is resilient AF - even if you haven't slept enough, you'll still get the amazing benefits of exercise/training.

We focus so much of our training on the discipline itself like biking, running etc. but there are other elements that can be trained too - your gut tolerance to food/carbs during an event, sleep, psychology. Don't neglect these.

How to stick to your Hybrid Athlete training program: 1. Leave a bit in the tank so you're hungry to push more each session 2. 80/20 - 80% is about just getting the work done, 20% is about pushing hard(er) 3. Set goals to give you purpose 4. Be clear on WHY you want to train

REMEMBER - there are levels to the game. Running to get fitter and gain health benefits =/= training for a marathon.

A lot of you who follow me are coaches. Are you setting the best example for your current and prospective clients? You don't have to be walking around <10% bf all year round but you should be training regularly and embodying the values that you try and get your clients to follow.

Feel like you've been dealt a bad hand as far as genetics are concerned? Tough shit 🤷🏻‍♂️ Focus on these things instead: 1. Be consistent 2. Have a solid work ethic 3. Be passionate 4. Be 'extra' 5. Working around limitations 6. Believe what you're doing is going to work

Let's be real: most people who're 30 today won't be in a position to retire at 60. Maybe not 70. Perhaps not 80. Rather than aim to stop working, you should aim to: - Find something you'd happily do forever - Stay healthy enough that you can

Training and getting results can be simplified down into following a process to get an outcome. 👉 Believe me when I say it's highly unlikely you’ll ever be satisfied with the outcome, so you'd better learn to enjoy the process.

In your training plan, be methodical, smart and reactive to changes that inevitably occur to your body, in life etc Anything less than this and you’re essentially relying on luck, which is never a good plan. 😬

Hot take. You don't have time to not have time to exercise.

Struggling to stick to your training? 1. Vary your location. Different running routes, even different parts of the gym. 2. Vary your modes of training (be more hybrid) 3. Train with a friend 4. Be patient. Proper change takes time. 5. Set appropriate achievable goals.

Creatine is an incredibly well-researched, safe and effective supplement. However, we're not talking steroids level of benefit here. Be realistic in your expectations and focus most of your attention on training right, recovering, sleeping and eating instead of supplements.

If you’re after being hybrid, nothing will put the brakes on your gym performance faster than running too hard and too often. Use RPE, a talk test and/or heart rate to keep your intensity low for ~70-90% of your runs. 🏃‍♂️ 🚴 🏋️‍♂️

🔑 Key thing to wrap your head around: training itself makes you fatigued and weaker. 👉 Recovering from this training is what makes you stronger and fitter.

Help new habits stick by taking note of short term wins to get that dopamine hitting real good. You’ll then be likely to seek it again. 📝 Better sleep, getting out of pain, feeling “good” and coming out of mild depressive symptoms all tend to happen quite quickly.

You can lift and run on the same day whilst still making gains. Try to... 🏋️‍♂️ Lift first and allow 6+ hours between sessions. 🏃 Keep your RPE within sensible limits and don't get so fatigued that you can't get a good quality running session in.

If you’re injured, long term total rest and complete avoidance of movement is not a good solution. Find a tolerable entry point into training then steadily increase things from there.

There are a generation of EIS coaches (and the people that followed them- which is pretty much everyone in the UK) who pulled their cocks to the fact that this guy could clean 4 plates and squat 6 plates. Numbers were chased to push those numbers even higher, and his times went nowhere. Started low 10s, finished low 10s. Meanwhile, at the same time, Christophe Lemaitre ran 9.9 looking like a twig. Goodharts law in action.