Three Home Gym Must Haves for Balancing Your Day Job and Hybrid Athlete Training

Investing strategically into your home gym setup can significantly enhance your fitness routine. Proper planning will lay out a runway for increasing your weekly training volume without compromising your professional or personal life. If you’re moonlighting as a hybrid athlete, a minimalist approach will focus your volume and overall fitness-building to edge you up the leaderboard. Strategic home equipment means you can seamlessly add extra sessions or extend your training time without impacting life’s commitments. The keys are your cardio, strength and race specific equipment. 

THINK SIMPLICITY AND EFFICIENCY

Think simplicity and efficiency. The suggested equipment isn't exhaustive for becoming a hybrid athlete. The purpose and focus here is to add the necessary volume to your existing routine. The goal is to eliminate roadblocks and excuses, enabling you to train effectively from home without sacrifice.

CARDIO MACHINES - BIKE TRAINER, TREADMILL, ROWER, ASSAULT BIKE

You don't need access to every cardio machine. Running will be the primary form of cardio for most athletes in this space. Easy access to at least one go-to low impact option will add crucial volume to your regimen. Space and budget constraints might limit your options so be sure to carve that out before you go all in. Treadmills are amazing for those with little ones that can’t be left alone. If the latter is not a concern for you then the top spot for functionality would be an indoor bicycle trainer. If you already own a bicycle, an indoor trainer is an excellent first piece of home equipment to supplement your running volume. Bicycle trainers like the Wahoo Kickr offer the option for long multi hour base building sessions as well as shorter and intense interval sessions. If you throw in a desk you can multitask on your easy rides. There are other seated low impact options like the rower and the assault bike that offer similar benefits. The big difference between an indoor bike trainer and those other seated options is that you can more comfortably pull a much longer session on the indoor bike during base building season.

STRENGTH TRAINING - SANDBAG, DUMBBELLS, KETTLEBELLS

Choose a weighted item that requires minimal space but supports a variety of movements. A heavy sandbag with multiple handles is a versatile choice that can easily be stored in the corner or under a desk when not in use. Adjustable dumbbells are another great option. The key there is buying an adjustable set so you don’t need to invest in a full rack. A third option would be kettlebells. There are adjustable options like the BowFlex KB but it can seem a little awkward if you are use to traditional KBs. With traditional KBs you might need multiple sizes depending on what level you’re at. One of the three options here will give you more than enough between those heavier barbell and plate sessions at your local gym. 

EXTRAS - WALL BALL AND A WEIGHT VEST

If you compete in hybrid competitions a race specific piece of equipment is clutch.  A wall ball is essential for Hyrox. A weight vest is also a low profile piece of gear that will transform the most basic endurance or plyometric workout into something nasty. You see weight vests in many hybrid competitions like Hyrox, DekaFit and GoRuck. When it comes to the wall ball, there’s really no need to go heavier than your race weight for a small home setup. Save that for your group training session where your gym will have multiple wall balls for you to choose from. With a weight vest you can start with one weight and easily go up over time by investing in additional plates. 

By investing in the above or similar, you'll spend more time in crucial training zones in the comfort of your own home or office. Balancing a professional life with a serious hybrid athletic training regimen requires mastering time management. Even with a full garage gym, remember that simplicity often underpins success.Now you have another tool to ultimately lead to better performance and overall fitness.

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