FitSphere/hybrid-training.html at main · Archisman-NC/FitSphere · GitHub

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<!DOCTYPE html>
<html lang="en">
<head>
    <meta charset="UTF-8">
    <meta name="viewport" content="width=device-width, initial-scale=1.0">
    <title>FitSphere</title>
    <link rel="stylesheet" href="stylesheets/workout.css">
</head>
<body>
    <nav class="navbar">
        <div class="logo">
            <img src ="assets/logo.png"alt ="My Logo" >
        </div>
        <div class="nav-links">
            <a href="index.html">Home</a>
            <a href="about.html">About</a>
            <div class="dropdown">
                <a href="programs.html">Programs</a>
                <ul list class="dropdown-menu">
                    <li><a href="basic.html">Basic</a></li>
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    <main>
        <section class="workout-intro">
            <h2>Overview</h2>
            <p>Hybrid Training is designed for advanced athletes looking to combine strength training with cardiovascular conditioning for increased power, endurance, and overall athletic performance. It blends powerlifting, bodybuilding, and high-intensity interval training (HIIT) into one comprehensive workout program.</p>
        </section>

        <section class="workout-plan">
            <h2>Workout Schedule</h2>
            <ul>
                <li><strong>Day 1:</strong> Powerlifting (Squat + Accessory Movements)</li>
                <li><strong>Day 2:</strong> HIIT + Core Work</li>
                <li><strong>Day 3:</strong> Powerlifting (Bench Press + Accessory Movements)</li>
                <li><strong>Day 4:</strong> HIIT + Mobility Work</li>
                <li><strong>Day 5:</strong> Powerlifting (Deadlift + Accessory Movements)</li>
            </ul>
        </section>
 <h2>Detailed Exercises</h2>
        <section class="detailed-workout">

            <section class="days">

            <h3>Day 1: Powerlifting (Squat + Accessory Movements)</h3>
            <ul>
                <li>Back Squats: 5 sets of 5 reps</li>
                <li>Walking Lunges: 3 sets of 12 reps per leg</li>
                <li>Leg Press: 4 sets of 10 reps</li>
                <li>Glute Bridges: 3 sets of 15 reps</li>
            </ul>
            </section>

            <section class="days">

            <h3>Day 2: HIIT + Core Work</h3>
            <ul>
                <li>20-Minute HIIT Session (e.g., Sprints, Burpees, Jumping Jacks)</li>
                <li>Plank: 3 sets of 60 seconds</li>
                <li>Russian Twists: 3 sets of 20 reps per side</li>
                <li>Leg Raises: 3 sets of 15 reps</li>
            </ul>
            </section>

            <section class="days">

            <h3>Day 3: Powerlifting (Bench Press + Accessory Movements)</h3>
            <ul>
                <li>Flat Bench Press: 5 sets of 5 reps</li>
                <li>Incline Dumbbell Press: 4 sets of 8 reps</li>
                <li>Chest Dips: 3 sets to failure</li>
                <li>Tricep Pushdowns: 3 sets of 10 reps</li>
            </ul>
            </section>

            <section class="days">

            <h3>Day 4: HIIT + Mobility Work</h3>
            <ul>
                <li>30-Minute HIIT Session (e.g., Battle Ropes, Kettlebell Swings, Jump Rope)</li>
                <li>Foam Rolling: 15 minutes</li>
                <li>Dynamic Stretches (e.g., leg swings, hip openers)</li>
            </ul>
            </section>

            <section class="days">

            <h3>Day 5: Powerlifting (Deadlift + Accessory Movements)</h3>
            <ul>
                <li>Deadlifts: 5 sets of 5 reps</li>
                <li>Romanian Deadlifts: 3 sets of 8 reps</li>
                <li>Pull-Ups: 3 sets to failure</li>
                <li>Barbell Rows: 3 sets of 8 reps</li>
            </ul>
            </section>
        </section>

        <section class="tips">
            <h2>Tips for Success</h2>
            <ul>
                <li>Hybrid training requires proper recovery—ensure you're eating enough protein and sleeping well.</li>
                <li>Focus on both your strength and conditioning; they are equally important in this program.</li>
                <li>Use progressive overload to keep making gains in strength and muscular endurance.</li>
                <li>Listen to your body—if you're fatigued, prioritize rest and mobility work to avoid overtraining.</li>
            </ul>
        </section>
    </main>
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        ©️ COPYRIGHT 2024. ALL RIGHTS RESERVED.</p>
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