Running & Strength: The Hybrid Athlete

ButterflyFit with Viv

Endurance, General Fitness, Strength & Conditioning
Coach
Viviana Morales Kolb

I created this program with the runner and strength trainer in mind. Combining the best of both worlds to create a hybrid program to train both modalities.

$50
Get Running & Strength: The Hybrid Athlete
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Running & Cross-Training Workouts
You will be increasing or maintaining your level of conditioning with this program. There are built-in run & cross-training days to add variety to your cardio workouts!
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Strength-Training
You will be strength training and the lower-body days are designed to make you a better runner!
Features
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Access to your coach
You can always message me with any questions!!!
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Box-breathing technique once a week!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, Dumbells or Kettlebells, Bench, Weights, Pull-Up/Dip B
Recommended
Access to a gym // A well-equipped home gym
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Sample Week
Week 1 of 6-week program
Sunday
Easy Run & Core 

Prep

A

Run Warm-Up Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side) -Thoracic Rotations 45 sec - Glute Bridges 45 sec - Plank 30 sec - Banded Lateral Walks w/Band: 10 in each direction (left|right)

B

Run

1 x 3

Strength/Power

C

Core Circuit

Plank | 1:00 min x 3 Flutter Kicks | F x 3 | Heel Touches | F x 3 | F= FAILURE

Recovery

D

Run Cool-Down Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q

Monday
Lower Body & Core 

Prep

A

Warm-up Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5

B

Physioball Leg Curl

3 x 10

C

Hip Thrust

12, 10, 8, 8, 8

D1

Dumbbell Step-Ups

3 x 16

D2

Pistol Squats to Box

3 x 16

E

B-Stance Single-Leg RDL

3 x 24

F1

Spanish Squats w/Band

3 x 10

F2

Leg Press

3 x 20

G

Single Arm Farmer Walk

3 x 45

Recovery

H

Cool Down Circuit w/Walk

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q - Walking as your schedule allows (10-15 minute incline walk)

Tuesday
Easy Run & Core 

Prep

A

Run Warm-Up Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side) -Thoracic Rotations 45 sec - Glute Bridges 45 sec - Plank 30 sec - Banded Lateral Walks w/Band: 10 in each direction (left|right)

B

Run

1 x 3

Strength/Power

C

Core Circuit

Plank | 1:00 min x 3 Flutter Kicks | F x 3 | Heel Touches | F x 3 | F= FAILURE

Recovery

D

Run Cool-Down Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q

Tuesday
Upper Body: Back & Bi's 

Prep

A

Warm-up Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5

B

Pull-Up

3 x MAX

C

Trap Bar Deadlifts

12, 10, 8, 8, 8

D

Lat Pulldown

3 x 12

E

Seated Cable Rows

3 x 12

F1

Bent Over Rear Delt Fly

3 x 15

F2

Banded Pull-Aparts

3 x 12

G

Alternating DB Hammer Curl

3 x 24

H

Rope Bicep Curl

3 x 15

Recovery

I

General Cool Down

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q

Wednesday
Upper Body: Chest, Shoulders,Triceps & Core

Prep

A

Warm-up Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5

B

Barbell Bench Press

12, 10, 8, 8, 8

C1

Incline Dumbbell Fly

3 x 15

C2

Hand Release Push-Ups

3 x MAX

D

DB Seated OH Press

12, 10, 8, 8, 8

E1

DB Lateral Raise

3 x 12

E2

Front Plate Raise

3 x 10

F

Bodyweight Dip on Parallel Bars

3 x MAX

Strength/Power

G

Core Circuit

Plank | 1:00 min x 3 Bird-Dogs | 8 (each way) x 3 Flutter Kicks | F x 3 | https://youtu.be/ZB1SwBRVLCc Heel Touches | F x 3 | https://youtu.be/9bR-elyolBQ F= FAILURE

Recovery

H

General Cool Down

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q

Thursday
Lower Body & Core 

Prep

A

Warm-up Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5

B

Leg Extension

2 x 30

C

Barbell Back Squats

12, 10, 8, 8, 8

D1

Bulgarian Split Squat

3 x 16

D2

Body-Weight Walking Lunges

3 x 20

E

Leg Press

3 x 12

F

Weighted Wall Sit

3 x 60

G

Calf Raises w/Dumbbells

3 x 15

H

X-Band Walks

3 x 30

Strength/Power

I

Core Circuit

Plank | 1:00 min x 3 Bird Dogs | 8 x 3 Flutter Kicks | F x 3 | https://youtu.be/ZB1SwBRVLCc Heel Touches | F x 3 | https://youtu.be/9bR-elyolBQ F= FAILURE

Recovery

J

Cool Down Circuit w/Walk

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q - Walking as your schedule allows (10-15 minute walks)

Friday
Easy Long-Run & Core 

Prep

A

Run Warm-Up Circuit

-World's Greatest Stretch (Alternating) 1 x 5 (per side) -Thoracic Rotations 45 sec - Glute Bridges 45 sec - Plank 30 sec - Banded Lateral Walks w/Band: 10 in each direction (left|right)

B

Run

1 x 5

Strength/Power

C

Core Circuit

Plank | 1:00 min x 3 Flutter Kicks | F x 3 | https://youtu.be/ZB1SwBRVLCc Heel Touches | F x 3 | https://youtu.be/9bR-elyolBQ F= FAILURE

Recovery

D

General Cool Down

-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q

Saturday
Rest Day & Meditation 

A

Box Breathing

Coach
More from ButterflyFit with Viv
coach-avatar Viviana Morales Kolb

I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some training session and transform you into that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist; FITOPS Certified Veteran Fitness Operator; TSAC-F; Mom X 3; US ARMY VETERAN

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You can do both!

You can condition yourself as a runner and you can also grow muscles!

Get Running & Strength: The Hybrid Athlete
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FAQs
Who is this for?
Intermediate to Advance Athletes. Someone that has a fairly good base of knowledge on their primary lifts as well as an individual who has been running between 9-20+ miles per week.
What if I miss a day?
There is one built in rest day -- if you miss a training day -- just count it as your rest day and pick your training back up!

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