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ABOUT ME

Braden Wuerch is an IFBB Pro bodybuilder, ultrarunner, and hybrid athlete. He is a former firefighter, paramedic, and infantryman turned strength-endurance athlete and coach. He has extensive knowledge in both bodybuilding and ultrarunning. He is a certified personal trainer and licensed massage therapist.

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Braden focuses on helping others achieve their fitness goals whether that includes aesthetics, training for a race, or simply living a healthier lifestyle. He strives to help others achieve greater levels of peace and happiness by finding balance mentally, physically, and spiritually.

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Physique Starting Point
00:13

Physique Starting Point

Physique starting point for the next phase. As y’all know, over the last 6 months, the endurance side of things and getting more efficient at running has been the priority. With that, I pulled lifting volume back substantially to essentially the bare minimum. I was lifting 2-3 days per week max with fairly low volume. With the injury causing me to be out from running and off my feet for a good bit, I’m ramping lifting volume back up. This week was week 1 back on my favorite bodybuilding split (high intensity + moderately high volume). This is the first time in years I’m in a somewhat detrained state and I’m extremely curious how I’ll respond with muscle memory alone. I’m not wanting to rebound back up in weight and with me having been 260lbs at my biggest, if I don’t keep things “caged” and in control, I’ll blow back up. I’m keeping calories at a relatively low level at 3300 calories/day. I’m hoping to recomp a bit and add back some muscle while improving in body composition. With that said, I still want to keep my cardio fitness high and maintain as much of it as I can during this phase. I’ll be using the bike for now, but as soon as I’m cleared from this stress fracture, I’ll be back on the trails (either running or possibly rucking this next go around). For now though, I’m stoked to start slinging some heavy weight again. Current fasted weight: 218.0lbs ----- Online Coaching And Training Plans: https://bit.ly/35hFOSm 1-on-1 Consultations: https://bit.ly/2qVDc8g 10% OFF HD Muscle Supplements (Code - WUERCH): https://bit.ly/49tWGUO 15% OFF Jed North Clothing (Code - WUERCH15): https://bit.ly/3Du8AjV Discounts And The Good Stuff: https://bit.ly/2Ri82HU #bodybuilding #bodybuilder #ifbbpro
How to lift and train for 100 mile ultramarathon (in caption)
00:10

How to lift and train for 100 mile ultramarathon (in caption)

The amount of food this ultra hybrid game takes is mind blowing. I’ve been getting so many DMs about how to maintain muscle size while running heavy mileage. While there are many factors that play into this, probably the biggest key is taking in enough of the right food to fuel performance and recovery. Along with that, when training 4+ hours/day in multiple modalities, recovery, training split design, and the balance of volume/intensity has to be optimized. If not, everything can fall apart quickly. I keep trying to drive this point home, but if you are trying to train hybrid at a high level, you have to eat big (probably more than you think), lift heavy (with appropriate volume), and run far (with consideration to run intensity). Online Coaching And Training Plans: https://bit.ly/35hFOSm 1-on-1 Consultations: https://bit.ly/2qVDc8g 10% OFF HD Muscle Supplements (Code - WUERCH): https://bit.ly/49tWGUO 15% OFF Jed North Clothing (Code - WUERCH15): https://bit.ly/3Du8AjV Discounts And The Good Stuff: https://bit.ly/2Ri82HU #hybridtraining #bodybuilder #ultrarunning
Best training splits for muscle for hybrid athletes (in caption)
00:16

Best training splits for muscle for hybrid athletes (in caption)

One of the most common and detrimental training errors I see (amongst all training modalities) is inefficient or even straight up ineffective split design. Making sure you have an efficient, well planned out training split is not only crucial for rapid training progress, but also for recovery and fatigue management. This was something I focused heavily on during my time competing as a bodybuilder, but it’s even more important as a hybrid athlete. Hybrid training, especially at a high level, is like constantly skirting a line of giving enough volume to maintain or progress performance in all modalities while not pushing into overtraining. If bodybuilding and holding maximum size is a focus while wanting to drive endurance, proper split design is crucial. It’s easy to lose muscle or have the wheels fall off if the plan is inefficient or not adhered to. My favorite splits for bodybuilding hybrid athletes in an endurance-focused training block (such as marathon or ultramarathon training) are Full Body variations (what I’m currently running) or Upper - Lower - Upper variations. For shorter distances, there are many other options to choose from. Regardless of the split, prioritize intensity within your lifts and make sure the intensity/volume scale is balanced out. Online Coaching And Training Plans: https://bit.ly/35hFOSm 1-on-1 Consultations: https://bit.ly/2qVDc8g 10% OFF HD Muscle Supplements (Code - WUERCH): https://bit.ly/49tWGUO 15% OFF Jed North Clothing (Code - WUERCH15): https://bit.ly/3Du8AjV Discounts And The Good Stuff: https://bit.ly/2Ri82HU #hybridtraining #bodybuilder #ultrarunning
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