7/28/2023 - Entertainment and Well-being


By Martin Colacilli


El Salvador Hybrid Training It is a system that combines two or more different training methods to achieve a specific goal. It combines elements of different disciplines or training modalities, taking advantage of their individual strengths and benefits to create a complete and balanced physical conditioning program.

It is based on the idea that no form of training is perfect by itself. By combining various modalities, greater benefits can be obtained.

It can combine strength and cardio exercises to improve both strength and muscle strength. Weightlifting exercises can be combined with bodybuilding exercises. The following day is performed exclusively Cardio exercises (running, tape, bicycle, row, swimming, soga), another day calistenia, the next day is performed a functional training and the last day is carried out animal flow exercises.

The goals can be to become more athletic, strong, agile, resistant, healthy and flexible. It will depend on the amount of days you want to train. It can be done anywhere and is varied, intense and fun.

It can also combine high-intensity training (HIIT) and resistance training. HIIT is characterized by short but intense exercise intervals followed by rest periods, while resistance training involves low intensity but prolonged exercises.

One of the main advantages is the variety it offers. By combining different modes and training styles, monotony is avoided and motivation remains.

Requires careful planning and proper structuring. It is important to properly balance the different modalities and training styles to avoid overintegrating and reduce the risk of injury. Therefore, we recommend working with a personal coach to design a hybrid training program tailored to your specific needs and goals.


Weekly planning may vary according to your specific goals, physical condition level and individual preferences. However, here you have a general example of how it could be a week of hybrid training:

Day 1: Strength and Resistance Cardiovascular

Slowing: 10 minutes stretching and joint mobility exercises.

Weightlifting: He holds a strength training session with exercises consisting of sentiadillas, banking press, dead weight and military press. Performs from 3 to 4 series of 8 to 12 repetitions with challenging weight.

Cardiovascular: After strength training, it performs 20-30 minutes of cardiovascular exercise of moderate intensity, such as running, swimming or cycling.

Day 2: Functional Training and Flexibility

Slowing: 10 minutes of dynamic mobility and stretching exercises.

Functional training: Performs body weight exercises and functional training, such as burpees, flexions, sentries with heels, irons, exercises with kettlebells, etc. Complete 3-4 rounds of circuits with 10-12 repetitions of each exercise.

Flexibility: Dedicates about 10-15 minutes to static stretches and mobility exercises to improve flexibility and muscle recovery.

Day 3: Active rest or low intensity activity

This day you can opt for an active rest performing low-intensity activities such as walking, doing soft yoga or Pilates, or simply performing outdoor recreational activities.

Day 4: High Intensity Intervals (HIIT) and Force

Slowing: 10 minutes of light cardiovascular heating, like jumping the rope or making jumps.

HIIT: Performs a high-intensity interval training, alternating between short bursts of intense exercise and rest periods. You can choose exercises such as sprints, heels, climbers, box heels, etc. Complete from 4 to 6 rounds of 20-30 seconds work intervals followed by 10-15 seconds rest.

Weightlifting: It incorporates additional strength training focused on specific muscle groups that have not worked on day 1. Performs 3-4 series of 8-12 repetitions with challenging weight.

Day 5: Long-lasting Cardiovascular and Flexibility

Cardiovascular: Performs long-lasting cardiovascular activity such as running, cycling or swimming, for 45-60 minutes at a moderate pace.

Flexibility: Dedicate another 10-15 minutes to static stretches and mobility exercises.

Day 6: Resistance and Core Training

Heating: 10 minutes of cardiovascular heating exercises and mobility.

Resistance training: Performs resistance exercises using gym machines, endurance bands or free weights. Phocate in major muscle groups such as legs, back, chest and arms. Complete from 3 to 4 series of 10-15 repetitions per exercise.

Core training: Includes specific exercises to strengthen abdominal and lumbar muscles such as irons, crunches, legraises, etc. Complete 2-3 rounds of core exercises.

Day 7: Full rest

This day is completely dedicated to rest and recovery. Allows your body to recover and repair for the next training cycle.

Remember to adapt this planning to your own needs and listen to your body. It is always advisable to work with a physical conditioning professional to get a personalized and safe planning.

Any question can consult me


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martin colacilli

Martin Colacilli

I'm Martin Colacilli. National Professor of Physical Education. Work as Rugby and Hockey Sports Equipment Physical Preparer since 2000. I am also coordinator of Ocampo Club de Entrenamiento and CEO of Academia2dragones. Work at the Sports Institute by the evaluation workshop and the physical activity and health laboratory. Conducting scientific research presented at international congresses. Co-author of a book of sports physiology. Besides, I'm Personal Trainer.

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