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Hybrid Foundations
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About the program
Hybrid Foundations is a 4-week program designed for hybrid athletes, runners looking to gain more strength, and anyone tired of rigid bodybuilding splits that no longer serve their goals. Whether you’re coming back from time off, starting fresh, or just ready for something different, this program will help you build a strong, athletic base without burning out. It’s the foundation to our Ascend training method that takes you from wherever you’re at to your first (or fastest) 10K, marathon, or HYROX race.
GET THE PROGRAM $14.99.avif)
what to expect
Training is structured around 6 days per week, but you’ll have flexibility for more or less depending on your schedule and focus. Each week includes full-body strength training, running (with low-impact options available), and built-in injury-prevention and mobility work.
GET THE PROGRAM $14.99
Features to help you succeed
Reminders
Set workout reminders to stay on track!
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Streaks
Complete at least one workout every week to get a streak!
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Videos
Easy to follow videos for every workout in the app
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Notes & logging
Take notes on your workouts and log weights, time and reps!
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Favorites
Save your favorite workouts with the click of a button
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Offline access
Download inside the app so you can access them offline
The Onboarding Process
1Download the App
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2Follow the program
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3Reach your goals
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“I’ve always leaned toward HIIT and cardio-focused workouts, but this is the first time I’ve felt genuinely excited about lifting weights. The videos are super easy to follow and have made me so much more confident in the gym. Highly recommend!!!”
-Jontaya
“I played hockey most of my life, so I’ve done a lot of different programs, but this one is by far my favorite. I feel like I’m actually becoming a better athlete again (even in my 30s).”
-Sean
“I used to be more into bodybuilding, but never really had a structured plan, so this has been an absolute game-changer. I don’t feel as sore with the full-body workouts, but I’m still seeing results. And I always hated running, but with how it’s programmed here, I’m actually running longer without feeling dead. Never thought I’d say it, but I’m a runner now.”
-Kyle
“Since I’m in my 60s now, I wanted something that would challenge me, but I was worried I wouldn’t be able to recover like I used to. What I love about this program is that I can go at my own pace in the strength sessions but that mobility and injury prevention are also included to keep my body from breaking down!”
-Moira
“Perfect mix of strength, speed, and real-world carryover. If I could go back in time and train with this much intention during my hockey career, I would. And now as a coach, I’m constantly referencing bits of this for my own athletes.”
-Geordie
“I’ve always leaned toward HIIT and cardio-focused workouts, but this is the first time I’ve felt genuinely excited about lifting weights. The videos are super easy to follow and have made me so much more confident in the gym. Highly recommend!!!”
-Jontaya
“I played hockey most of my life, so I’ve done a lot of different programs, but this one is by far my favorite. I feel like I’m actually becoming a better athlete again (even in my 30s).”
-Sean
“I used to be more into bodybuilding, but never really had a structured plan, so this has been an absolute game-changer. I don’t feel as sore with the full-body workouts, but I’m still seeing results. And I always hated running, but with how it’s programmed here, I’m actually running longer without feeling dead. Never thought I’d say it, but I’m a runner now.”
-Kyle
“Since I’m in my 60s now, I wanted something that would challenge me, but I was worried I wouldn’t be able to recover like I used to. What I love about this program is that I can go at my own pace in the strength sessions but that mobility and injury prevention are also included to keep my body from breaking down!”
-Moira
“Perfect mix of strength, speed, and real-world carryover. If I could go back in time and train with this much intention during my hockey career, I would. And now as a coach, I’m constantly referencing bits of this for my own athletes.”
-Geordie
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free download
warm-up & cooldown blueprint
We designed this guide for anyone who lifts weights, runs, or trains in a hybrid style. Whether you’re a beginner or an experienced athlete, this science-backed warm-up and cool-down system will help you get the most out of your workouts, prevent injuries, and improve recovery.
Our Methodology
We built the Ascend Method around one simple truth: you shouldn’t have to choose between being strong, fast, and well-conditioned. Our system is based on the science of concurrent training, where strength and endurance are developed together—not in competition. Every program we write also includes speed and power, because whether you’re running a marathon or just want to feel athletic, the way you train matters.
Our sequential block-based progression gives each phase a clear focus—like strength, speed, or endurance—but nothing gets left behind. You’ll build strength, then carry it with you into the next block as you develop new skills like power or aerobic capacity. Every phase is designed to build on the last, so you’re not starting from scratch, you’re compounding progress.
About us
We’re Mitch and Justine—NASM-certified personal trainers, nutrition coaches, and former athletes. After college sports, we found ourselves stuck in the world of traditional gym culture—bodybuilding splits, chasing aesthetics, and feeling more disconnected from movement than ever. Training became a chore, and we started to lose the part of ourselves that used to love pushing our limits.
But through that, we realized something big: most people don’t fall short because they’re lazy—they fall short because the plan they’re following isn’t built to last. That’s why we created Ascend. It started as our way back to feeling strong, fast, and inspired again—and now, it’s something we want to share with anyone who wants to train with purpose and feel like an athlete, no matter where they’re starting from.
frequently asked questions
Can I do this program if I'm not a "hybrid" athlete?
Absolutely! Hybrid Foundations is built to help you become one. If you’ve ever wanted to be strong, conditioned, and pain-free at the same time, this is where that journey starts.
How many days per week is it?
The program is structured for 6 days a week, but we guide you through different options depending on your goals. You can train 4 or 5 days/week, or bias more strength or cardio (mobility work and injury prevention are included no matter what).
Do I need access to a gym?
Yes, you’ll need access to basic gym equipment like barbells, dumbbells, a squat rack, and a pull-up bar. If you train at home with minimal equipment, this probably isn’t the right program, but we do plan to offer home options in the future.
Will this help or hurt my performance as a runner?
This program will absolutely help your running! We focus on movement patterns that translate to better endurance and fewer injuries. Whether you’re training for a marathon or just want to feel better in your runs, this program is designed to support your goals.
Can I do this program alongside my own running program?
Yes! The key is managing total training volume so you don’t overload your body. If you’re doing a lot of speed work or long runs, you might want to adjust the intensity or frequency of the strength sessions to prevent burning out. We can always help you tweak the plan inside our app to fit your running goals, too!