Break free from the "strength or cardio" trap. In 17 weeks, you'll build serious strength in your squat, bench, and deadlift while simultaneously crushing your 5km time. No more choosing between being strong or being fast - you're about to become both.
You're tired of feeling like you have to pick a lane - either lifting weights OR running. You want to dominate both, and you're ready to prove that being strong and conditioned isn't just possible - it's optimal. This plan is your roadmap to:
- Hitting new PRs in your squat, bench, and deadlift while watching your 5k time drop
- Finally breaking through plateaus in both strength AND speed
- Building the kind of functional fitness that translates to real-world performance
- Discovering what your body is truly capable of when you stop limiting yourself to one discipline
- Watch your lifts climb while your run times drop - week after week
- Experience the rush of getting stronger AND faster simultaneously
- Feel the difference in your everyday life as you build both strength and stamina
- See consistent progress in both domains without burning out or overtraining
- Transform into an athlete who's both powerful in the gym and swift on the road
- Build the kind of all-around fitness that turns heads and breaks records
Back Squat: 90% X 3 X 3, then 85% X MAX X 2
Deadlift: 80% X 2 X 6, AMRAP on last set (6 minute EMOM here focused on speed and execution on these reps!)
RDL: RPE8 X 12 X 3
BB Reverse Lunges: RPE8 X 24 X 3 (alternating each leg each rep)
1000m warm up with some 50m hard sprints thrown in.
6 x 400m hard effort, with equal rest between sets (so if an effort takes 2:00 then you rest 2:00 before the next)
1000m really steady cool down to bring HR back down.
Bench Press: 90% of 1RM X 3 X 3 then 85% X MAX X 2
OHP: RPE8 X 7 X 3
Bent Over Row: RPE8 X 10 X 4
Incline DB Bench Press: RPE8 X 12 X 3
SUPERSET
DB Seal Row: RPE8 X 12 X 3
14 minute EMOM:
14 mins on the clock, every time you hit :00 on the timer complete the following:
3 Pull Ups (Scale to inverted row if needed)
6 Press Ups
Warm Up:
5 minutes at 70-94% of your LTHR
Work:
25 minutes at 90-94% of your LTHR
Cool Down:
5 minutes at 70-80% of your LTHR
Paused Back Squat: RPE8 X 10 X 3
Snatch Grip Deadlifts: RPE8 X 10 X 3
DB Split Squat: RPE8 X 12 X 3
Pull Ups: BW X (Almost) Max X 3
SUPERSET
Press Ups: BW X (Almost) Max X 3
Hanging Leg Raises: BW X 15 X 3 (adjust to knee raises If needed)
Warm up:
Alternate between walking and running while you slowly increase HR to Z2 for 5 minutes.
Work:
40 min (Keep HR within Z2 for the entirety of this run)
Cool Down:
10 mins easy running > walking, steadily bringing HR back down into Z1
Deadlift: 85% X 4 X 3, then 80% X MAX
Back Squat: 70% X 2 X 8, AMRAP on last set (8 minute EMOM here focused on speed and execution on these reps!
Front Squat: RPE8 X 6 X 3
DB Split Squat: RPE8 X 10 X 3
100 lunge jumps for time.
1000m warm up with some 50m hard sprints thrown in.
4 x 800m hard effort, with equal rest between sets
1000m really steady cool down to bring HR back down.
Bench Press: 87.5% X 4 X 3 then 82.5% X MAX X 2
DB Bench Press: RPE8 X 10 X 3
Cable Seated Row: RPE8 X 10 X 4
Seated DB OHP: RPE8 X 10 X 4
SUPERSET
NG Lat Pulldown: RPE8 X 10 X 4
Alternating DB Curls: RPE8 X 12 X 4
SUPERSET
Lying Close Grip Barbell Tricep Extension Behind the Head: RPE8 X 12 X 4
Warm Up:
5 mins easy (z2).
Work:
3 x 6 minutes at threshold pace.
With 3 mins walking rest between sets.
Cool Down:
5 mins easy run to finish.
Paused Front Squat: RPE8 X 6 X 3
Deficit Deadlift: RPE7 X 8 X 2
RDL: RPE8 X 12 X 3
Seated Band Hamstring Curl: RPE7 X 15 X 3
SUPERSET
Leg Extension: RPE7 X 15 X 3
Close Grip Bench Press: RPE8 X 4 X 4
Spoto Bench Press: RPE8 X 6 X 3
Incline DB Bench Press: RPE8 X 10 X 3
SUPERSET
SA Row: RPE8 X 10 X 3
Reverse Barbell Curls: RPE8 X 15 X 3
SUPERSET
Incline Barbell Tricep Extension: RPE8 X 15 X 3
Warm Up:
Alternate between walking and running while you slowly increase HR to Z2 for 5 minutes.
Work:
55 min (Keep HR within Z2 for the entirety of this run)
Cool Down:
10 mins easy running > walking, steadily bringing HR back down into Z1
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you’re in the right place and we have the plan for you
- Be comfortable with free weight compound movements (squat, bench, deadlift)
- Be able to run continuously for 30 minutes at a low intensity (Zone 2)
- Have access to a barbell and basic gym equipment
- Be ready to commit to 6-7 training sessions per week