How would Pavel train a hybrid athlete?

Let's say that the goals are:

• Running 5K under 20 minutes

• 1/2 bodyweight single kettlebell military press

• Pullup with 1/2 bodyweight added

• Pistol with 1/2 bodyweight added

Running is not in StrongFirst’s wheelhouse, but we can point you in the right direction.

First, address any orthopedic issues, develop a perfect posture, and stretch your hip flexors.

Second, learn to reuse elastic energy by practicing with jump rope.

Third, find a proven running program that focuses on steady state work below the anaerobic threshold—while talking in short sentences. Increasing your speed at the AnT will remain your focus all the way until reaching your goal. 

Fourth, learn to breathe properly while running and learn to relax. Refer to our Second Wind express online course. 

Fifth, a proper running program will teach you how to peak—briefly make your running harder before the competition—quickly and efficiently.

You have chosen the three lifts of the Iron Maiden/Beast Tamer challenge—a comprehensive set of strength exercises that suit many athletes and hard living types.

Programming is irrelevant until you know how to do these moves right. Find a StrongFirst Certified Elite Instructor in your area.

Once you are competent at these three skills, the kettlebell military press, weighted pullup, and weighted pistol demand programming low in reps (1-6), medium in effort (always stop a few reps before failure), and high in frequency (at least 3 times a week per lift) and volume (50-100 total reps per lift per week).