Nick Nilsson - Hybrid Training: The Most Powerful Secret in Fitness

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Price World Publishing
www.PriceWorldPublishing.com

Copyright 2012 by Nick Nilsson

All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

eISBN: 9781619840201

You may have seen similar training techniques known as Dual-Resistance Training - basically, Hybrid Training involves combining two distinct forms of resistance and using them at the same time, for example free weights and cables, in order to more completely work the muscles. Hybrid Training goes a step further than only band training - you will be incorporating cables and attaching them directly to the free weight youre using for a very different feel. Band training is included under the greater umbrella of Hybrid Training.

Hybrid Training allows you to put maximum tension on the target muscles in minimum time. When youre using the free weight/cable variations, its almost like doing a superset within the very same rep! This provides a greater stimulus to the muscles in a way that theyve never experienced before. As you know, you must constantly challenge the muscles in order to keep progressing - Hybrid Training is perfect for this. When using bands and free weights (or bodyweight), the bands serve to better match the strength curve of the exercise youre using.

Specifically, Hybrid Training works to eliminate the weaknesses of specific exercises by overlapping those weaknesses with the strengths of other exercises.

For example, when doing cable flyes for the chest, you get very little tension at the bottom but plenty at the top. When you do dumbell bench press, you get more tension at the bottom and very little at the top. When you combine the two movements, you get maximum tension at all points in the range of motion, maximizing the effects on the chest.

When it comes to movements such as barbell bench press, the weakest part of the range of motion is at the bottom and the strongest at the top - with regular free weights, youre only able to use as much weight as you can handle in the weakest range, leaving the the rest untapped. By attaching elastic training bands to the bar, you are able to use more resistance in the stronger ranges of motion, better matching the strength curve of the exercise, which is VERY productive!

Here is a list of equipment that is used for Hybrid Training:

• free weights, e.g. barbells and/or dumbells
• some form of cable resistance or elastic resistance (heavy-duty resistance bands are recommended)
• an ankle harness - two is better (the ankle harness/strap is optional but makes it much easier to perform the cable-dumbell Hybrid exercises). These are inexpensive and WELL worth getting, especially if you really want to maximize your results with these training techniques.
• benches (flat, incline, preacher, etc.) and exercise balls. You dont need all of these but the more you have, the more options you will have for the training.

There are a variety of stores both online and off-line where you can get weights, bands, harnesses and other accessories.

1. Training Bands - my recommended source for training bands is a company called Iron Woodys. Not only do they offer a GREAT selection of bands at very reasonable prices, the bands are premium quality and wont break. I know this for a fact because these are the bands I use myself and I have torture tested them to their limits!

Bands are one THE best training tools Ive come across in many years. Theyre very versatile and, once you know how to use them, theyre downright addictive because of how effective and fun to use they are!

When it comes to bands, the thicker the band, the more resistance or assistance youll get with the exercise. For example, if youre doing an exercise where you want more resistance, use the thicker band - if you want less, use a thinner one. If youre doing an exercise where youre using the bands for assistance (like chin-ups), use a thicker band if you need more help - a thinner one if you need less help.

The bands come in a variety of packages - the one Ive used is the Intermediate package which contains the red, blue and green bands pictured at left. Personally, Ive been using the Intermediate package and its been a very good range of thicknesses for a wide variety of exercises.

2. Ankle Straps - there are two main types of ankle straps - nylon with Velcro straps and leather buckle straps. I normally use the leather straps, since I have two of them, and those work great. The nylon straps are a LOT less expensive if cost is an issue but function basically just as well. The nylon ones generally have smoother padding on the inside.

Essentially, you can directly substitute Hybrid exercises for regular exercises in your training programs. If the program lists body parts and sets only, you can just use Hybrid exercises freely. If a program lists specific exercises, you can very easily use the Hybrid version of the exercise.

For example, if a program calls for bench press, use a Hybrid technique such as the Reverse Band Bench Press to maximize the effects on the muscles.

Hybrid exercises are very easy to fit directly into any existing program!

The most critical aspect of the training techniques used in the book is attaching the cables and bands to the free weight apparatus or your body.