Sets & Reps in Hybrid Training: Optimizing for Strength and Endurance

Most of gym goers are familiar with the idea that if you want to maximize hypertrophy (= muscle growth) you should do 3-4 set of 12 reps to failure. But is it really the case? More and less yes, but not the whole truth. The length of sets or the number of repetitions per sets defines the adaptations you’re getting from the training. But there are some other factors that are more important than that.

The Basics of Reps and Sets

In general the rep volume works in the following way.

Strength Development: Typically, sets are shorter, with reps ranging between 1–6, allowing for high intensity and maximal effort.

Hypertrophy (Muscle Growth): Reps usually range between 8–12, promoting muscle size and capacity for future strength gains.

Muscular Endurance: High-repetition sets, often 15+ reps, are ideal for improving stamina but less effective for building maximum strength.

For Hybrid Athletes, who aim to be well-rounded in both strength and endurance, I personally emphasize more the maximum strength with some hypertrophy. This is because endurance is primarily trained through activities like running, cycling, or rowing and also to balance interference effect (negative influence of endurance training on strength gains).

On endurance block my most used rep number for back squat is to build into heavy 2RM of the day with 4-6 sets. This is how I'm able to maintain strength over endurance period with low volume.

Structuring Resistance Training for Hybrid Athletes

Hybrid athletes benefit from focusing on rep ranges that develop maximum strength and hypertrophy simultaneously. Generally, this means working within 4–12 reps, with variation depending on the training cycle and goals. Here’s why:

Strength Focus: Low-rep, high-intensity sets (e.g., 4x6) build the neural and muscular foundation for maximal strength. This supports explosiveness for example.

Hypertrophy Benefits: Moderate reps (e.g., 3x10) support muscle growth, which is not just aesthetic but also enhances overall strength and health.

Hypertrophy is often undervalued in Hybrid Training, but it’s essential for long-term capacity building, in moderation of course, you don't want to become too bulky. A well-developed muscular system supports recovery, improves resilience, and contributes to overall athleticism. Plus, let’s be honest—who doesn’t want to look strong and fit?

Example of sets and reps in Hybrid Training Session (Strength)

Main Lift: Prioritize Strength

Back Squat – 4x4 at ~80% of your one-rep max (1RM)

Focus on maintaining intensity to challenge the nervous system and maximize strength development.

Accessory Movements: Support the Main Lift

Single-Leg Stability: Bulgarian Split Squat – 3x8 per leg

This unilateral movement complements the squat by enhancing balance and stability.

Hamstring Focus: Romanian Deadlift – 3x12

Develop posterior chain strength, crucial for running mechanics.

This could be from nearly any athlete's training program that I have worked with. The distinction lies in the volume and frequency of these workouts. For an ice hockey player, this is a typical offseason workout, whereas for an F1 driver, it's part of a full-body strength session performed 1-3 times a month to maintain strength levels.

Mixing Strength and Endurance Training

Hybrid athletes need to carefully plan their training to avoid interference between strength and endurance work. Here are key considerations:

Sequence Matters: Avoid high-intensity or high-volume strength sessions immediately before demanding endurance workouts. For instance, follow a heavy squat day with a low-intensity Zone 2 endurance session to allow adequate recovery.

Recent research also favors cycling over running to reduce the interference effect. Consequently, I personally recommend that during strength cycles, 65-80% of the endurance volume should be achieved through cycling or rowing. This is due to the absence of eccentric (braking) work in both activities, which results in a lower load and reduces the interference effect.

Weekly Volume and Balance in Hybrid Training Program

When planning sets and reps for Hybrid Training, it’s essential to account for total weekly training volume, including both resistance and endurance sessions. This ensures recovery and adaptation while avoiding overtraining.

Strength-Focused Cycles: Emphasize low-rep sets (e.g., 4–6 reps) for maximum strength. Endurance work should remain light, such as 3x30-minute low-intensity sessions and one short, high-intensity workout.

Endurance-Focused Cycles: Increase the duration and intensity of endurance sessions while keeping resistance training at maintenance levels, focusing on full range-of-motion movements with moderate loads and lower volumes.

Hybrid Training requires a thoughtful approach to reps and sets in resistance training. By prioritizing strength development with moderate to low-rep ranges and incorporating hypertrophy work as needed, Hybrid Athletes can optimize their performance. Balancing weekly volume between strength and endurance is key to unlocking the full potential of Hybrid Training and achieving a well-rounded, versatile physique.