Hybrid Training is a method of training involving multiple movements combined into one movement. The clean and jerk involves a deadlift from the ground into a high pull shrug, then front squat to thrusting the weight overhead. This might be the best example of a hybrid lift.
Another example would be a Front Squat to Overhead Press. Or as crossfitters like to call it ''Thrusters.'' These combine multiple movements into one which burns a large amount of calories. The more muscles that are in motion the more calories you will burn. Also compound movements, such as Hybrid movements are going to elicit a large testosterone blood serum both post and during your workout. Which leads to an increase in metabolism and burning more calories.
These lifts can be very challenging and rewarding. Some variations listed by Siff from Supertraining include:
DB Curl + Overhead Press
DB Lateral Raise + Upright Row
Deadlift + HI Pull
Squat + Goodmorning
Example of Hybrid Sets-
5xDB Overhead Press, 12x Db Curls, 15x Lateral Raises
You can use them the entire workout. Or you can start with one and end with another as a finishing movement.
1a. Front Squat + Overhead Press 3x8
1b. Lat Pulldowns 3x15
2a. Close Grip Bench 3x15
2b. DB Curl+ Bent Row 3x 12,15rows3a. Side Plank with Row 3x10 per arm
3b. DB Flys+ Tricep Extensions 3x15,15
Here is a video of Zeke Martinez performing a Front Squat + Push Press. He has progressed weekly from 95LBs x3x6 to 135LBs x3x10! During this period his weight has dropped 2-3LBs every week!
Supertraining. Authors Yuri V. Verkhoshansky, Mel Cunningham Siff. Translated by M. YessisEdition6, illustrated. Publisher Verkhoshansky, 2009.
Essentials of Strength and Conditioning, Second Edition. Authors Thomas R Baechle, Ed.D., Roger W. Earle. Editors Thomas R Baechle, Ed.D., Roger W. Earle ContributorNational Strength & Conditioning Association.(U.S.)Edition2, illustrated. Publisher Human Kinetics, 2000.