Hybrid Strength Training

“Danny Kavadlo’s impact on my field of strength and conditioning continues to expand daily. This book is part of his legacy. Enjoy.” — DAN JOHN, author, Never Let Go

“ Hybrid Strength Training is the perfect book for any fitness enthusiast, at any level. The three levels of programming that Danny put together are beautifully laid out and easy to follow. This book is a must have if you’re serious about training.” — MIKE FITCH, founder & creator, Animal Flow

“I have been asked countless times over the years to recommend the finest source on combining weight training and bodyweight work... but I have always had to just shrug. Coaches and authors who really understand both disciplines at an elite level are few and far between. But the wait is over. FINALLY that book has been written!

Anything Danny writes, I devour and learn from. In Hybrid Strength Training , Danny will show you how the combined power of calisthenics and free weights can help you take quantum leaps forward in your strength and physique... the programs in these pages would put meat on a damn pencil. Get your hands on this book!” — PAUL WADE, author, Convict Conditioning

“With Danny Kavadlo's Hybrid Strength Training , we have a way forward. There are no frills and no dogma. Danny takes the best from the bodyweight and free weight worlds, creating an accessible and highly effective chimera. These are fundamental strength moves clearly illustrated and put into practice with excellent progressive programming.

I could hand this book to one of my strength-training newbie patients and feel confident they could safely and effectively begin a life-long resistance training practice.” — Dr. CHRIS HARDY, D.O. MPH CSCS, author, Strong Medicine

Revealed: The Most Effective and Efficient Ways to Make Greater, Long-Term Strength Gains

Hello, I’m Danny Kavadlo. I’ve been working out for over thirty years. Over this time, I’ve trained extensively in calisthenics, free weights, kettlebells, machines, sandbags and more. As one of New York City’s hardest-working trainers for almost two decades, it behooved me to be well-versed in multiple modalities of strength training.

But even more importantly — as a lifelong student of physical culture — I was constantly seeking out methods and techniques for gaining maximum strength as efficiently and effectively as possible. It made sense to put myself through as many experiences as I could. I’d walk through fire to get strong!

Since 2010, I have been one of the world’s most visible proponents of bodyweight training (aka calisthenics). I’ve published scores of articles about calisthenics and six books, including three #1 Amazon bestsellers.

I’ve taught workshops and certified trainers across the globe, from the US to the UK, Austria to Australia, Sweden to China. And although these certifications are specifically about calisthenics, my own body was built by a combination of calisthenics and weight training.

While I’ve always emphasized the importance of bodyweight exercise (and still do), I’ve personally trained in a hybrid style for decades, lifting weights and moving bodyweight side-by-side.

I want to give my clients, my students and myself the best tools for any situation, comprised of the most appropriate exercises for smashing their goals — whether it be calisthenics, free weights or a combination of both. It’s a mistake to put a particular ideology ahead of what is best for an individual. My objectives have never been ruled by dogma; they have always been all about the gains!

It was only after getting more involved with the internet that I became aware of the online rivalry between "calisthenics guys'' and "weight lifting bros". Perhaps the gimmicky branding of these two fitness factions, as well as the big-talking nature of the YouTube mob, position them as contrary forces, but they’re not.

In reality, calisthenics and weight lifting are completely harmonious — waves in the same proverbial ocean. Hybrid Strength Training is all about eliminating this false distinction in favor of getting the most from our workouts, thus building the greatest body possible.

The strength you get from hybrid training is real strength. In fact, if you were to do an image search of old-time strongmen like Eugen Sandow, Charles Atlas, or Steve Reeves — even Arnold Schwarzenegger — you’ll find them lifting weights and performing bodyweight feats of strength. Hybrid training has a rich history because the two methods complement each other perfectly.

Efficiency and effectiveness in programming are the keys to unlocking ultimate strength. If we spend our precious energy on ineffective exercises, regardless of our intention, then we are wasting time.

We stand to gain the most when we fuse calisthenics and weight training, employing the most effectual exercises from both in order to exhaust the muscles and maximize the value of every workout. Whether you overload your muscles by changing your body’s position (as with calisthenics), adding external resistance (as with weight training) or any combination of the two, you will get results!

Both calisthenics and free weights are host to many irreplaceable exercises. For example, even a single leg squat and a hip bridge (both excellent bodyweight exercises), can never replicate a deadlift. Ever. Or vice versa. Yes, several overlapping main muscle groups are recruited for both, but they are different exercises.

The complete truth is that each of these modalities offers its own unique benefits, and we’re selling ourselves short if we don’t employ them. That’s the motivation behind the programs offered in Hybrid Strength Training. These programs will get you jacked, shredded and strong. There are three six-week programs included in this manual:

PROGRAM 1 — BLUE FLAME is a beginner to intermediate level program. It consists of progressive weekly workouts so you can familiarize yourself with the basics and beyond. Prepare to blast off from your starting point.

PROGRAM 2 — RED HOT targets the intermediate to advanced level practitioner. It builds upon your starting point, incorporating more exercises and tougher workouts, taking your fitness to new levels.

PROGRAM 3 — HELLYEAH! consists of advanced exercises and programming. This is not for the faint of heart. Prepare to rocket through the stratosphere and get in better shape than you ever thought possible.

Each program concludes with a Self-Assessment. This is a chance to test yourself on classic benchmarks of physical strength, so you can properly monitor your progress and see how you measure up.