8-Week Hybrid Training Plan
8-Week Hybrid Training Program
Client: 27 y/o | 174cm | 60kg
Experience: 4 yrs gym training, 1 yr Muay Thai, new to running
Goals:
- Build lean muscle and strength
- Improve running pace and endurance
- Maintain agility and conditioning
Structure: 5 training days/week + 1 active recovery + 1 rest day
Weekly Structure
Weekly Layout:
Day 1 - Lower Body Strength + Sprint Finisher
Day 2 - Muay Thai Conditioning + Core
Day 3 - Upper Body Strength + Explosive Power
Day 4 - Active Recovery + Zone 2 Run
Day 5 - Running Drills + Athletic Conditioning
Day 6 - Optional Long Run or Yoga Flow
Day 7 - Full Rest
Weeks 1-4: Build Phase
Weeks 1-4 (Build Phase):
8-Week Hybrid Training Plan
Day 1 - Strength: Squats, RDLs, Lunges, Sprint Finisher
Day 2 - Muay Thai: Shadowboxing, Bag Work, Core, Mobility
Day 3 - Upper Body: Pull-Ups, Push Press, Rows, Power Circuit
Day 4 - Zone 2 Run: 25-30 min, posture & cadence focus
Day 5 - Running Skills: Drills + 400-800m intervals (progressive)
Day 6 - Optional: 35-45 min run or recovery yoga
Day 7 - Full Rest
Weeks 5-8: Progressive Phase
Weeks 5-8 (Progressive Phase):
- Add 5-10% to lifting weights
- Running Intervals:
Week 5 - 4x1km steady pace
Week 6 - 5x800m faster pace
Week 7 - 3x1.2km
Week 8 - 2km time trial
- Day 4 run: Increase to 35 mins
- Day 6: Optional 50-min endurance run
Nutrition Tips
Nutrition Tips:
- Pre-run: Banana + nut butter or toast
- Post-lift: Protein + carbs (e.g., smoothie, chicken + rice)
- Stay hydrated
8-Week Hybrid Training Plan
- Eat iron, magnesium, and omega-3-rich foods