3 Week Foundations: Hybrid Athlete Program

Thomas DeVietro Strength and Conditioning 

Hybrid Athlete Program

3 Week Foundations 

Day 1, Week 1:

Front Squat- 3 sets, 3 reps, Rest 2 minutes between sets. 

DB Front Rack Reverse Lunge- 3 sets, 10 reps, L/R, Rest 15-30 seconds between legs

DB SL RDL- 3 sets, 10 reps, L/R, Rest 15-30 seconds between sets 

5 rounds- 20 Straight Leg Sit Ups, 20 Laying Leg Lifts 

Day 2, Week 1:

Turkish Get Up- 5 sets, 1 Rep, L/R 

KB Overhead Press- 5 sets, 3 reps, rest 2 minutes between sets 

5 rounds:

20 Push Ups or Shoulder Taps 

20 Kettlebell Swings 

Sumo Stance Banded Palof Press- 3 sets, 10 reps, L/R

Day 3, Week 1:

Snatch Grip Deadlift- 3 sets, 3 reps, rest 2 minutes 

Pull Ups-  5 sets, Max reps, Rest 60 seconds between sets 

Bent Over Barbell Row Pronated Grip- 3 sets, 10 reps, rest 60 seconds 

Barbell Curls - 3 sets, 10 reps, rest 60 seconds

Band Pull-Aparts- 2 sets, 20 reps, rest 30 seconds 

Forearm Plank- 5 rounds: 30 secs work, 30 secs rest

Day 4, Week 1:

60 minute walk- record distance- no added weight. 

Day 5, Week 1:

Rear Foot Elevated Split  Squat DB Front Rack - 3 sets, 10 reps, 90 seconds rest 

5 rounds:

1 Turkish Get Up L/R

2 Chin Ups or Inverted Rows- add weight or GI Jane (jumpin pull up)

3 Overhead Press Alternating L/R  

4 DB Front Rack Alternating Reverse Lunges (2/2)

5 Double Kettlebell Cleans 

Barbell Curls - 3 sets, 10 reps, 60 seconds rest 

DB Seated Hammer Curls- 2 sets, 10 reps, alternating (10/10)

Day 6, Week 1:

2 Mile Run- record time 

2 mile walk with 20lbs pack- record time 

DAy 7, Week 1:

Turkish Get Ups- 10 sets, 1 rep L/R Bodyweight 

Barbell Curls- 3 sets, 10 reps, rest 60 seconds betweens sets

60 minute walk- no added weight 

Day 1, Week 2:

Front Squat- 3 sets, 5 reps, Rest 2 minutes between sets. 

DB Front Rack Reverse Lunge- 3 sets, 12 reps, L/R, Rest 15-30 seconds between legs

DB SL RDL- 3 sets, 12 reps, L/R, Rest 15-30 seconds between sets 

5 rounds- 20 Straight Leg Sit Ups, 20 Laying Leg Lifts 

Day 2, Week 2:

Turkish Get Up- 5 sets, 1 Rep, L/R 

KB Overhead Press- 5 sets, 5 reps, rest 2 minutes between sets 

5 rounds:

20 Push Ups or Shoulder Taps 

20 Kettlebell Swings 

Sumo Stance Banded Palof Press- 3 sets, 12 reps, L/R

Day 3, Week 2:

Snatch Grip Deadlift- 3 sets, 5 reps, rest 2 minutes 

Pull Ups-  6 sets, Max reps, Rest 60 seconds between sets 

Bent Over Barbell Row Pronated Grip- 3 sets, 12 reps, rest 60 seconds (supinated grip)

Barbell Curls - 3 sets, 12 reps, rest 60 seconds

Band Pull-Aparts- 2 sets, 20 reps, rest 30 seconds 

Forearm Plank- 5 rounds: 40 secs work, 30 secs rest

Day 4, Week 2:

Walk 60 minutes- Record Distance, 10lbs pack  

Day 5, Week 2:

Back Squat- 3 sets, 12 reps, 90 seconds rest 

5 rounds:

1 Turkish Get Up L/R

2 Chin Ups or Inverted Rows- add weight or GI Jane (jumpin pull up)

3 Push ups 

4 DB Front Rack Alternating Reverse Lunges (2/2)

5 Double Kettlebell Cleans 

Barbell Curls - 3 sets, 10 reps, 60 seconds rest 

DB Seated Hammer Curls- 2 sets, 10 reps, alternating (10/10)

Day 6, Week 2:

2.5 Mile Run- record time 

2.5 Mile Walk with 20lbs pack- record time 

DAy 7, Week 2:

Turkish Get Ups- 10 sets, 1 rep L/R Bodyweight 

60 minute walk- no added weight 

Day 1, Week 3:

Front Squat- 3 sets, 6 reps, Rest 2 minutes between sets. 

DB Front Rack Reverse Lunge- 3 sets, 15 reps, L/R, Rest 15-30 seconds between legs

DB SL RDL- 3 sets, 15 reps, L/R, Rest 15-30 seconds between sets 

5 rounds- 20 Straight Leg Sit Ups, 20 Laying Leg Lifts 

Day 2, Week 3:

Turkish Get Up- 5 sets, 1 Rep, L/R 

KB Overhead Press- 5 sets, 6 reps, rest 2 minutes between sets 

5 rounds:

20 Push Ups or Shoulder Taps 

20 Kettlebell Swings 

Sumo Stance Banded Palof Press- 3 sets, 15 reps, L/R

Day 3, Week 3:

Snatch Grip Deadlift- 3 sets, 6 reps, rest 2 minutes 

Pull Ups-  5 sets, Max reps, Rest 60 seconds between sets 

Bent Over Barbell Row Pronated Grip- 3 sets, 15 reps, rest 60 seconds (supinated grip)

Barbell Curls - 3 sets, 15 reps, rest 60 seconds

Band Pull-Aparts- 2 sets, 20 reps, rest 30 seconds 

Forearm Plank- 5 rounds: 50 secs work, 30 secs rest

Day 4, Week 3:

Walk 60 minutes- Record Distance, 10lbs pack  

Day 5, Week 3:

Back Squat- 3 sets, 15 reps, 90 seconds rest 

5 rounds:

1 Turkish Get Up L/R

2 Chin Ups or Inverted Rows- add weight or GI Jane (jumpin pull up)

3 Push ups 

4 DB Front Rack Alternating Reverse Lunges (2/2)

5 Double Kettlebell Cleans 

Barbell Curls - 3 sets, 10 reps, 60 seconds rest 

DB Seated Hammer Curls- 2 sets, 10 reps, alternating (10/10)

Day 6, Week 3:

3 Mile Run- record time 

3 Mile Walk with 20lbs pack- record time 

DAy 7, Week 3:

Turkish Get Ups- 10 sets, 1 rep L/R Bodyweight 

60 minute walk- no added weight