Hybrid Training Is Everywhere. A Personal Trainer Offers Her Tips for Getting Started

Is it just me, or is everyone suddenly hybrid training? The fitness regimen has gone from an if-you-know-you-know cult fanbase to the mainstream in the past year. High-intensity programs like Hyrox and Move With Us have surged with the strength of an Olympic high jumper.

But what actually is it? At its core, hybrid training combines strength and endurance exercises. “Training hybrid is about becoming well-rounded and capable in different areas, rather than specialising in one thing,” says Gold Coast-based Kic App hybrid trainer and content creator Millicent Stokes. It’s less about a single method and more about a flexible approach. Instead of running four times a week, you might pepper in some strength or Pilates sessions, or combine two styles of movement, like strength and cardio, into one session.

The concept isn’t new. The 2020 Netflix documentary The Last Dance shows how in 1989, the Chicago Bulls added strength and resistance training to their regular cardio program and significantly increased players’ muscle mass. The team went on to win six NBA championships in eight years. 

You don’t need Michael Jordan’s athletic ambitions, but you do need the same rigour and care. As with any fitness trend, there’s a risk of diving in too quickly and either burning out or getting injured. “It’s easy to get caught up in social media and other people’s training routines,” says Stokes, but rushing in can defeat your efforts altogether. And no matter how hard you exert yourself at the gym, the results you want also depend on how you spend your time outside of exercising – from getting into bed to replenishing with Boost’s new range of functional drinks.

“It’s important to have a routine that’s aligned to your lifestyle and what you already have on your plate.”

Preparing for your hybrid workout

Hybrid training demands a lot from your body. So for Stokes, your preparation and recovery are just as important as your actual workout. “That starts with prioritising a good sleep routine,” she says. It’s also crucial to choose the right fuel before your session. Her go-to snacks before a session include bananas, rice cakes or crumpets with jam or honey – light, simple carbs that digest quickly. “It’s important that you’re not training too hungry or too full, so it’s finding that happy medium.”

The sweet spot, she says, is eating 30 to 60 minutes before training. While everyone’s different, she also has caffeine before a workout, whether it’s a coffee or a pre-workout – “something to give you that little bit of pick-me-up”.

A classic hybrid workout to try

For a hybrid workout that “ticks all the boxes”, Stokes’s go-to is a classic combo of strength and cardio at the gym. For her, warm-ups are non-negotiable. “That’s where you’re going to get the most impact out of your session,” she says. Once you get into the gym or class, Stokes suggests warming up with compound lifts – like squats, deadlifts or “Olympic-style lifting movements that require a lot of energy and strength”.

Once she’s warmed up, Stokes gets into her accessory strength work, like Romanian deadlifts, lunges and pull-ups. “It’s more focused on priming the muscles, ligaments and tendons to be able to handle the intensity that hybrid training can bring.” Next, she focuses on conditioning with cardio work, whether it’s intervals of running, using the rower, or using the ski-erg. “Something that’s going to get the heart rate up. It might have weights in it, but it’s more of a sweat.”

How to recover

Recovery is a holistic routine that spans good sleep health, post-workout fuel and recovery days. We’re all busy, but try not to rush out of the gym or class straightaway. “Cooling down is really important – to down-regulate the body and nervous system, and to stretch and nurture your body after a session, especially if you put it through some tough workouts,” Stokes says.

After that, it’s time for the protein party. “It’s important to get your protein in straightaway and replenish the carbs you’ve used.” When you’re working out a lot, convenience is key. “Having juices and smoothies and protein shakes from Boost, especially having [the stores] dotted around everywhere, is so helpful.” Her long-time favourite is the Mango and Co, which started as a post-workout ritual with her dad back in the UK. “We would always go to Boost after the gym years ago, so that’s always been my favourite and still is to this day.” The juice company has also introduced a premium new range of functional drinks to help customers meet their daily goals. The limited-edition drinks have been mixed with ingredients like creatine, collagen, fibre, whey protein and more, so you can get more targeted benefits from your drink.

Another crucial part of recovery is off days – Stokes takes at least two per week. “Having time to recover from the sort of training that you’re putting your body through is key, and that’s where you’ll make progress,” she says. On her rest days, she’ll go for a walk, do some stretching, use compression boots or have a session in a sauna or ice bath. “In the fitness industry, it’s always like, ‘How much more can you do?’ Whereas actually, that slow-down part is really important.”

How to get started

If you’re new to hybrid training, Stokes suggests getting a coach. “They can look at what you’re doing, where you’re at in your fitness journey, and give you that idea of how much you can [start with] realistically.” A good coach will also meet you where you’re at and help you build load gradually. “Going in with a ton of volume straight up can cause you to burn out quickly or get injured.”

A trainer can also fix the small habits that undermine your training, like swinging your arms too much in a lateral raise or relying on momentum rather than muscle in a sit-up. Working with them week in, week out is how you’ll nail your technique. “[You need to] get the basics right and learn to move confidently and efficiently before you add lots of weight. You can build your strength up, but if you’re not moving in the right way, you will get injured.”

Even with all that care, no one is immune to setbacks – Stokes herself is currently dealing with a mysterious knee injury. “It teaches you to respect recovery even more. I feel confident in my ability to know how to move when I’m training, but I’m still susceptible to injury.”

If there’s one thing that’ll actually keep you showing up, it’s having fun. “Find a movement that you really enjoy, because that’s the movement that you’ll want to do time and time again,” Stokes says. “If you hate it, you’re not going to be consistent.” 

An easy hack for that is a classic one: double your workouts as social hangs. “Find friends that you want to move and train with – that can add so much enjoyment to your routine.”

This article is produced by Broadsheet in partnership with Boost Juice. Its new Blends With Benefits range has six limited-edition drinks, all packed with extra benefits, like collagen, creatine, whey protein and fibre. Whether you’re chasing a glow (Strawberry Glow, Peachy Glow), gains (Peanut Butter Protein, Blue Hydrate, Mango Refresh) or gut health (Too Good to Be Green), the new range has one to match – for a limited time only, at Boost.