Hybrid GPP
12-Week Strength, Conditioning and Movement Program
Plan Description
This 12-week program is your launchpad to becoming a hybrid athlete - strong, mobile, conditioned, and capable. Whether you're between race blocks, rebuilding after a peak, or just tired of feeling stuck in one gear, this plan delivers the structure and intent to build your best base yet.
Is This Plan For You?
You're not chasing a single finish line — you're chasing overall capability: training hard without burning out, moving well, and building fitness that lasts. This plan is for you if:
- You want to be strong, without sacrificing conditioning
- You want to improve your cardio, without losing your edge in the gym
- You want well-rounded, intelligent training that keeps you engaged and progressing
- You're returning from time off, transitioning between training blocks, or ready to lay a new foundation for future goals
Your Training Benefits
- Build total-body strength with clean movement and consistent progression
- Expand your engine with running and bike-based conditioning
- Rebuild explosive power - plyometrics done right, from foundational patterns to full reactive movement
- Bulletproof your joints and mobility with weekly prep and movement work
- Stay locked in with a structured but flexible weekly rhythm
- Finish the 12 weeks fitter, more athletic, and ready for anything
Why Train With OMNIA?
For over five years, we've been proving you don't have to choose between being strong or being fit. While everyone else tells you to pick a lane, we've helped athletes excel in both — building serious strength while improving their running. If you want to crush a heavy lifting session and then go run a personal best, you're in the right place. We've built the plan for it.
Who we've partnered with
To get the most out of this program, you should:
- Have some experience with gym-based strength training
- Be comfortable with Zone 2 running or biking for 30–35 minutes
- Have access to a barbell and basic gym equipment
- Be ready to commit to 5–6 training sessions per week
See It In Action
We're redefining what's possible in strength and endurance training. While others force athletes to choose a lane – either lifting or cardio, strength or stamina – we've spent the last five years proving you can excel at both.