What does “good” actually look like for a hybrid athlete? How strong should you be? How fast should you run?

In this episode, Hybrid Coach Mike breaks down realistic performance standards for lifter-runners — from 5K times to 1RMs, from bodyweight strength ratios to endurance markers. You’ll learn how to set benchmarks that make sense for hybrid athletes, how to measure your own progress, and why comparison to single-sport athletes is useless.

Whether you’re chasing a sub-20 5K or a double bodyweight deadlift, this episode helps you define your version of hybrid performance.

In this episode:

• What defines “performance” for a hybrid athlete
• The difference between strength standards and endurance standards
• Why most athletes measure progress the wrong way
• How to set baselines for both lifting and running
• Benchmarks for strength (relative to bodyweight)
• Benchmarks for running (5K, 10K, and half half-marathon)
• Why hybrid training success depends on context — not comparison

🔗 Links & Resources

💪Hybrid Training Programs → liftheavyrunfast.myshopify.com

🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com

🎥 YouTube Channel → Hybrid Coach Mike

📱 Instagram → @hybridcoachmike

🎧 TikTok → @hybridcoachmike

Lift Heavy, Run Fast Podcast Intro

“Progressive overload” gets thrown around like gospel — add more weight, do more reps, run further. But that’s not what real progress looks like.

In this episode, Coach Michael Sechos breaks down what progressive overload actually means for hybrid athletes who lift and run. You’ll learn why more isn’t always better, how to recognise genuine progression, and the smarter ways to keep getting stronger and faster — without burning out or stalling.

This one’s for every lifter-runner chasing results, not just fatigue. Lift heavy and run fast.

In this episode:

• The real definition of progressive overload (and why most people miss it)
• Why you don’t need to constantly add weight to the bar
• When doing less can actually make you progress faster
• The role of recovery and fatigue management in long-term gains
• What true progression looks like in both lifting and running
• Real-world examples from Coach Mike’s own training and his clients

🔗 Links & Resources

💪Hybrid Training Programs → liftheavyrunfast.myshopify.com

🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com

🎥 YouTube Channel → Hybrid Coach Mike

📱 Instagram → @hybridcoachmike

🎧 TikTok → @hybridcoachmike

Lift Heavy, Run Fast Podcast Intro

You’ve heard it before — “You can’t get strong and fit at the same time.” That’s the myth of the interference effect — the idea that lifting and running cancel each other out.

In this episode, Coach Michael Sechos breaks down why that old-school belief doesn’t hold up anymore. We dive into the real science, how training variables actually interact, and why most “interference” is really just poor fatigue management.

If you’re a hybrid athlete chasing strength and endurance, this episode will show you how to train both — without compromise. Lift heavy run fast.

In this episode:

• What the interference effect actually is
• Why early studies made it sound worse than it really is
• How smarter hybrid training eliminates “interference”
• The real limiting factors: fatigue, recovery, and poor planning
• How to balance intensity across lifting and running
• Why hybrid athletes can still get strong and fast
• Real examples from Coach Mike’s own programming and client results

Key takeaway:

The interference effect doesn’t ruin progress — poor recovery and planning do.

🔗 Links & Resources

💪Hybrid Training Programs → liftheavyrunfast.myshopify.com

🏋️‍♂️ Online Coaching with Coach Mike → Apply here: coachmichaelsechos.com

🎥 YouTube Channel → Hybrid Coach Mike

📱 Instagram → @hybridcoachmike

🎧 TikTok → @hybridcoachmike

Lift Heavy, Run Fast Podcast Intro