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

In Hybrid Training, the structure of your sets and reps plays a critical role in achieving your goals. The length of sets, or the number of repetitions per set, depends significantly on the specific adaptation you’re aiming for. Whether your goal is to build strength, hypertrophy, or muscular endurance, tailoring your resistance training program to suit Hybrid Training is key to maximizing performance.

The Basics of Reps and Sets

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, the balance lies in addressing all these adaptations to some degree while prioritizing strength development. This is because endurance is primarily trained through activities like running, cycling, or rowing.

Structuring Resistance Training for Hybrid Athletes

Hybrid athletes benefit from focusing on rep ranges that develop maximum strength and hypertrophysimultaneously. Generally, this means working within 4–18 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.

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. 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

Main Lift: Prioritize Strength

Back Squat – 4x8 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 – 3x10 per leg

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

Hamstring Focus: Romanian Deadlift – 3x12

Develop posterior chain strength, crucial for both endurance and power.

Integrating Resistance 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.

Adjust Intensity: On days before high-intensity endurance workouts, reduce the volume and intensity of resistance training to preserve energy and optimize performance.

Weekly Volume and Balance

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.