Best of Both Worlds: Achieving Athleticism and Mass Gain with the Ultimate Hybrid Workout Plan

As a strength and conditioning expert, my approach to training is always focused on creating an "ass kicking machine" - a body that excels as an athlete and possesses a multimodal skill set. Unlike professional bodybuilders who prioritize aesthetics, my goal is to help you move like Jordan Burroughs and look like Arnold Schwarzenegger. I believe you can have the best of both worlds without sacrificing athleticism for muscle size. In this article, I'll show you how to achieve this hybrid training program.

Athleticism is typically defined by 10 physical attributes, including endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. To build a comprehensive training program that addresses all these attributes while incorporating hypertrophy, we need to add muscle size to this list. Our goal will be to incorporate all 11 targets into our training routine, and with some strategic planning, this is entirely achievable.

One effective training method that can help us hit multiple targets at once is metabolic conditioning, often referred to as "metcon." This type of training involves completing a high-intensity workout with little rest in between sets or rounds. Here's an example of a metcon that can help you achieve your goals:

METCON: 4 Rounds 8 Bench Press (70-75% of max) 8 Power Cleans (70-75% of max) 400m Run 3:00 Rest between rounds

The key to this workout is to complete each round as fast as possible, knowing that you have a rest break coming up. If you're in good physical condition, the rest break will be enough time to maintain the same speed for each round, which is crucial for optimal results.

Metcons will be the centerpiece of our training program, as they allow us to target multiple attributes simultaneously, saving us time and metabolic resources. However, to ensure we fulfill the hypertrophy volume and time under tension requirement, we'll also incorporate some finishers to target specific muscle groups. For example, since we had bench presses in the metcon workout, we'll continue to focus on the pressing muscles, including the chest, shoulders, and triceps, with additional exercises.

Here's an example of how you can structure your finishers for a chest-focused day:

4 sets of 8 reps Weighted Dips 4 sets of 8 reps Feet Elevated Ring Push-Ups (add a weight vest if needed for more resistance)

By incorporating these finishers into your training routine, you can effectively target the chest and pressing muscles after your metcon workout. You can follow a similar approach for other muscle groups, such as legs or back, on different training days.

In summary, this style of training, which includes metcons and strategic finishers, can help you achieve your goal of building functional mass while maintaining athleticism. Along with proper sleep and nutrition, this approach will help you get bigger and stronger while still being able to perform at a high level in other physical activities, such as wrestling and other sports or recreational hobbies. Say goodbye to gassing out and tripping over your own muscle-bound feet - you can have the best of both worlds with the right training plan.