High-beginner to advanced hybrid training
HYBRID STRENGTH 1
Build full-body strength with weights and bodyweight training.
The revamped and restructured release of Jake’s most popular pre-Skool program. Develop balanced full-body muscle growth through pressing, pulling, squats, hamstring work and deadlift variations.
Available in SSC membership.
Start your free trial ↗One membership. Training, education and community.
24 weeks · 2 days/week
Your primary goals
- Dips, bench press and push-ups
- Pull-up and chin-up variations
- Squats
- Nordic curls and hamstring curls
- Deadlift variations
- Balanced full-body muscle growth
Secondary goals
- Muscle-ups
- Handstand push-ups
Your starting point
Recommended starting point: 15 push-ups and 3 pull-ups.
You do not need muscle-ups, weighted calisthenics progressions or full sets of pull-ups to start.
Every exercise includes progressions and regressions so you can choose a suitable version.
Equipment you’ll need
- Required: pull-up bar and dip bars
- Recommended: rings, dumbbells, a barbell and resistance bands
How to use the program
Follow the standard 12-week plan at 4 days per week, or select 3 or 2 days per week in the app. The workouts are spaced further apart so you complete the full program over 16 or 24 weeks respectively.
Read the exercise descriptions and watch the linked videos directly within your workouts or in the Exercise Library.
The Structural Strength Collective
One membership. Start with a free trial.
Train with Jake Williams, a sports chiropractor. SSC brings together the available training programs, practical courses, weekly Q&As, member movement reviews and community support. Track your workouts in the included SSC web app.
Available in SSC membership.
Start your free trial ↗See Skool for the current library, membership price and free trial details.