Tier 1 | 12 Weeks | Self Guided

Build a hybrid training program that fits your life, with structure, rules, and guidance that actually works.

This is not random conditioning.

It is a coach built hybrid training system that lets you choose your own exercises while following clear rules around strength work, conditioning, balance, and progression, so the program you design actually supports real world performance.

You choose the exercises.
The system controls the structure.

What This Is

The Tier 1 Build Your Own Hybrid system gives you the framework a coach would use to design a balanced strength and conditioning program, without locking you into a one size fits all plan.

You choose exercises that suit:

Your body
Your equipment
Your training background
Your performance goals

The system shows you:

How to combine strength and conditioning effectively
How to structure hybrid sessions across the week
How to manage total workload and recovery
How to progress strength and conditioning together over 12 weeks

Flexible. Structured. Built for performance.

If you want a fully written hybrid plan instead, explore the Foundation Programs.
If you want a hybrid program written specifically for you, see the 12 Week Custom Personalised Training Program.

What You Get

A 12 week Build Your Own Hybrid training template

Hybrid focused exercise options covering:

Strength based lifts
Accessory strength work
Conditioning based movements
Aerobic and anaerobic options

Clear guidelines for:

Strength rep ranges
Conditioning formats and durations
Weekly workload balance
Session structure

Support for training:

2 days per week
3 days per week
4 days per week

Simple rules to manage:

Total weekly load
Strength to conditioning balance
Recovery between sessions

Built in progression steps for:

Strength loading
Conditioning density
Volume increases

Everything is coach designed to provide structure without guesswork.

Training Split Options

This Tier 1 hybrid system supports the following weekly layouts.

2 Days Per Week
Full body strength with conditioning finishers
Ideal for busy schedules

3 Days Per Week
Balanced strength and conditioning sessions
Clear separation of stress across the week

4 Days Per Week
Upper lower or full body variations
Higher weekly output with recovery built in

Each option includes rules so strength work, conditioning load, and recovery stay aligned.

Tier 1 is intentionally limited to simple, proven hybrid structures to keep performance sustainable.

How It Works

Choose your weekly training split
Select strength and conditioning exercises from the movement lists
Follow the set, rep, and workload rules for each session
Track performance week to week
Apply progression rules to strength, conditioning density, or volume across the 12 weeks

You design the program.
The system keeps it balanced.

Who This Is For

This system works best for people who:

Have some training experience
Want strength and conditioning together
Train for real life performance
Need flexibility around schedule and equipment
Want structure without losing autonomy

Who This Is Not For

This system is not designed for:

Complete beginners with no training base
Anyone wanting a fully done for you hybrid plan
People who do not want to make training decisions

If you want everything written for you, see the Support Spectrum.

Why This Works

Most hybrid training fails because structure breaks down.

Common problems:

Too much conditioning effecting strength
Strength work with no conditioning carryover
Poor recovery management
Random session design

This system fixes that.

Progressing Beyond Tier 1

Tier 1 Hybrid keeps training:

Structured
Manageable
Effective

If you want:

Higher frequency
More advanced hybrid layouts
Deeper workload control
Personalised feedback

That progression happens inside Tier 2 Train Yourself (NOT CURRENTLY AVAILABLE) or Coaching, as outlined in the Support Spectrum.

Important Notes

This product does not include personalised coaching.

You are responsible for:

Exercise selection
Load management
Recovery decisions

Always train within your capabilities and limitations.

Where to Go Next

To explore other MHR Online pathways:

→ View all Foundation Programs for fully written training plans
→ Explore Build Your Own Training Programs to focus on hypertrophy or conditioning
→ Learn how MHR Training Systems work for methodology and education
→ See the Support Spectrum to compare self guided and supported options

Build your hybrid program.
Follow the structure.
Earn the performance.