Ever looked at that annoying guy that is somehow stronger, faster, better looking, and smarter than you? Now, while training might not make you smarter, the RSP Triple Threat Hybrid Training aims to get you jacked and strong at the same time.
Impossible? Let’s take a look…
About the Author – Hannah Eden
Hannah is a young and rising fitness entrepreneur with a passion for helping people, training, and business. She started with CrossFit back in 2013 and founded her gym in 2015 – PumpFit Club located in Fort Lauderdale.
It was at this gym where she started building the foundations of her training style which incorporates serious weight training with a healthy amount of cardio. This style of training is very similar to CrossFit training.
Hanna continued to grow, and in 2017 started her online subscription program, hannahedenfitness.com, where she could share her workouts with fans all across the world. She also started her own clothing company FYR Apparel.
In the years following, she has worked with the following companies:
- Men’s Health Magazine – METAShred DVD
She has also been very adamant about helping others, like when she did a 230 miles cross-country run through Haiti to raise U$28,000 to help fund Maison Fortune Orphanage.
Hannah is a very prominent figure in the fitness world as an athlete, but also as a coach. So let’s take a look at the training she designed.
RSP Triple Threat Hybrid Training Overview
The RSP Triple Threat Hybrid Training will be a combination of heavy barbell lifts, conditioning, and bodybuilding training. This means that very few of your training sessions are going to be similar.
- Fitness level: Intermediate
- Duration: 4 Weeks
- Workouts per week: 5 Workouts per Week
- Average workout duration: 45 – 60 Minutes
- Equipment needed: Full gym
- Goal: Performance
The whole idea of this plan, like Marc Megna’s AMP Program, is to go against what most people would tell you about “Work on one goal only” and aims to get you strong and fit. This means plenty of weight training as well as cardio, making this a program that isn’t suitable for beginners.
One thing to note about this plan is that you will be training on Sundays. You will also have three training days in a row, something very few people can handle. See most people recover quite poorly, so if you’re very stressed with work or family, this is not for you either.
Training is split into four training days per week, and unlike other programs, on rest days you are not advised to do cardio or any other activities.
RSP Triple Threat Hybrid Training Details
As we’ve discussed the outline of the workouts so far, let’s start digging. The program can be split into three main parts: Resistance Training, Cardiovascular Training, and Nutrition.
Resistance training is simply using force that acts against your body to recruit and develop new and true muscle fibers. This includes weight training, bodyweight, bands, CrossFit, and various others.
You’ll be making use of some interesting lifting techniques such as:
- Superset: You’ll be doing two exercises one after the other with no rest
- Circuit: You’ll be doing three or more exercises one after the other with no rest
- AMRAP: Perform as many reps/rounds as you can until you can no longer continue
- Dropset: You will do a certain weight until failure, lighten the load, and hit failure again
- EMOM: Perform a specified number of sets or seconds of work at the top of each minute.
The workouts are going to be pretty intense, especially when you throw in the conditioning as well. You might wanna invest in a foam roller.
Cardio gets a bad rap but is exceptionally important not only if you wanna lose a bit of weight, but even more so for cardiovascular health (Blood Pressure, Cholesterol, etc).
In this program, you’re going to be doing a lot of conditioning, which will be vastly different from the regular 20 minutes on the Stairmaster. This is going to be some high-intensity training that’s gonna jack your heart rate up.
You’ll also be doing one “Hybrid Session” per week, which is a combination of Resistance and Cardiovascular training. The benefit of training with such high intensity is that you can become exceptionally fit, or scientifically speaking, your VO2 Max rises dramatically.
The downside of constantly doing such high-intensity training is that your recovery will have to be on point, and if you are on the heavier side, you might wanna introduce this type of training slowly. The heart is a muscle after all.
You guessed it, to reach the physical goals you’re going to have to eat in a certain way. The nutrition guides in the plan are in-depth!
Firstly, they give a somewhat accurate way to calculate your caloric needs (lbs of body weight times 12). This isn’t the greatest way to calculate caloric needs, as Jonny at 250lbs lean, and Bob at 250lbs with 24% body fat have different needs.
Other than that, the nutrition guides are pretty spot on with the following directions:
- 1 gram of protein per pound of your bodyweight
- 0.75 – 1.25 grams of carbohydrates per pound of bodyweight
- The remainder of the calories coming from fat
2 Pros of the RSP Triple Threat Program
- It’s a short and effective program, that would make it ideal if you’re simply looking to lose a few pounds before an event
- The nutrition guide is pretty spot on. Barring the overall calorie intake which could use some refining, the other recommendations are excellent
2 Cons of the RSP Triple Threat Program
- You’re going to be doing a boatload of volume. Not just per session, but week. Your recovery will have to be perfect, and if you have any real stress in life, you’re going to struggle
- Too short to see real muscle mass gain. Hypertrophy is a long, slow, and hard process. I simply do not believe you can gain any real muscle mass in 4 weeks alone
RSP Triple Threat Hybrid Training Program – Final Thoughts
This is a pretty good program. It’s not going to be to everyone’s taste, and with the high volume, it certainly won’t be for everyone to even do.
If you are someone who prefers a hybrid-like, CrossFit training style, this could very well be the ideal plan for you. While other programs can get you better hypertrophy, this is perfect for fat loss.
At least I didn’t see kipping pull-ups anywhere…
Rating: 3.0 out of 5