Landito Hybrid Training

This is a hybrid training program that attempts to hit a sweet spot in the core lifts for strength, hypertrophy reps/sets for bodybuilding, cardio for athleticism and mobility for injury prevention while still attempting to limit overall volume and time. 

The training is centralized around an abbreviated Candito powerlifting program. However, in order to attain hypertrophic, cardio and mobility goals, the powerlifting is training is shortened. 

Although, this program will feel excessive to most, the training is meant push higher daily/weekly intensity with the ability to reduce frequency and volume as needed.

Key Features:

Periodization for variation in training specificity, intensity, and volume.

Super setting splits for time management and opposing muscle group recruitment.

Drop and failure sets for hypertrophic muscle training.

Progressive overload for continuous strength gains.

Aerobic/anaerobic VO2 max, zone 2, hill sprints and long run training.

Yoga for mobility/strength training.


Guidelines:

Strength training days should be <60 minutes and up to 2.5 total hours including run training.

Active rest days can be used as a rest day or yoga and/or run training.

Substitute exercises for like exercises as needed. 

Reduce workout frequency and intensity as needed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

VO2 Max Intervals

Deadlift Conditioning 

Cardio (Zone 2)

Bench Conditioning 

Yoga

Active Rest

Hill Sprints

Muscle Conditioning 

Squat Conditioning 

Long Run

Deadlift Hypertrophy

Bench Hypertrophy 

Squat Hypertrophy 

Hypertrophy 

Bench Press (Barbell)

Linear Max Deadlift

Linear Max Bench

Linear Max Squat

Linear Max OT 

Heavy Deadlift

Heavy Bench

Heavy Squat

Heavy Weight 

Cable Crunch

VO2 Max

Torso Twists

Hanging Toes To Bar

Cardio

Weighted Sit Ups

Dynamic Side Plank

Deadlift (Barbell)

Deadlift Max

Bench Max

Squat (Barbell)

Squat Max

Active Rest 

Conditioning Week

Hypertrophy Week

Linear Max OT Week

Heavy Weight Week

Deload Rest Week

Max Week

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