About this program

Build a broader athletic foundation while learning the science behind movement. Explore force, velocity, endurance, range, rhythm, coordination, and control through consistent fundamentals and varied movement patterns.

Who it’s for

All experience levels; previous training experience helps. For curious lifters who want to move beyond traditional lifting.

Your weekly training

• Speed Skill · Potentiation
• Tolerance Training · Tendons
• Fascial Strength · Slings
• Choice Cardio · Resilience
• Reflexive Resistance · Muscles
• Functional Fluidity · Regeneration
• Recovery Range · Rest

Equipment & setup

Full gym recommended; home training may require creative substitutions.

Make it work for you

Three main full-body strength sessions, two optional cardio days, and movement/recovery work. Explore speed as a skill and choose cardio such as walking or running. Fit the calendar to your life, even if you train three days per week.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

A flexible combination of running, lifting, and resilience work for any runner. Strength, plyometrics, core, pre-run preparation, and recovery are distributed throughout the week to support your running.

Who it’s for

Any runner looking to manage running alongside lifting.

Your weekly training

• Full-body Strength 1
• Easy Run
• Full-body Strength 2
• Choice Run
• Full-body Strength 3
• Active Recovery
• Off

Equipment & setup

Full gym recommended; home training may require substitutions.

Make it work for you

Three strength sessions and two running days. Running time or mileage can fit your schedule. When time is limited, prioritize the runs and at least two strength sessions.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Race preparation that combines a progressive running schedule with strength, optional low-impact cross-training, pre-run preparation, and post-run mobility and recovery. Half and full marathon routes use the same training structure with different running volumes.

Who it’s for

Half marathon: comfortably run 3-5 miles. Full marathon: comfortably run 10 miles.

Your weekly training

• Strength 1
• Short Run
• Strength 2 + optional Cross-Training
• Medium Run + Runner Resilience
• Strength 3
• Off
• Long Run + Run Release

Equipment & setup

Full gym recommended; home training may require substitutions.

Make it work for you

Three main strength sessions and three runs, strategically placed through the week. Specific weekly mileage or time progressions and strategic tapers prepare you for race day. Prioritize all runs and at least two strength sessions when time is limited.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Build strength, speed, and endurance without extreme running mileage or six gym days. Practice fundamental movements, gradually increase intensity, and explore varied patterns while developing both sprint skill and distance-running capacity.

Who it’s for

An established lifting and running foundation is recommended.

Your weekly training

• Full-body Strength × 3
• Speed + Sprint Skills
• Distance Running

Equipment & setup

Full gym; outdoor running space preferred.

Make it work for you

Three full-body strength days and two running days. One run develops speed and sprint skill; the other builds distance-running capacity. Adjust the calendar to fit your life.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Progressively overload familiar functional movement patterns while developing strength, speed, power, stability, and control. Start gradually, repeat key movements with purpose, and use exercise swaps to find a suitable challenge.

Who it’s for

All experience levels; previous gym experience helps. A foundation before more advanced athletic programs.

Your weekly training

• Upper- and Lower-Body Strength · 4 sessions
• Sprint + Plyometrics · 1 session
• Light Recovery

Equipment & setup

Full gym recommended; home training may require substitutions.

Make it work for you

Four upper/lower gym sessions plus a sprint/plyometric day and light recovery work. More strength and power emphasis, with less running than Sprint Run Lift.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Develop explosive power through heavy lifting, plyometric sequencing, sprinting, core work, and easy aerobic training. Position, rhythm, and intent guide the work, with movement education and recovery woven throughout.

Who it’s for

Experienced trainees familiar with lifting and body control; not a beginner program.

Your weekly training

• Dynamic Strength
• Sprint Intervals + Joint Prep
• Upper Strength
• Low-Intensity Steady-State Cardio
• Dimensional Strength
• Core + Optional Cardio
• Recovery

Equipment & setup

Full gym recommended. Speed sessions can be done indoors; outdoor space is welcome.

Make it work for you

If training three days, choose two strength sessions and one conditioning session you can consistently follow. Use recovery and low-intensity days intentionally.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Explore how to accept force, organize movement, manage elastic energy, and redirect force into the next movement. Full-body strength, plyometrics, and movement education teach both what to do and why, with quality and intent guiding a less-can-be-more approach.

Who it’s for

General fitness foundation and comfort in the gym; no prior plyometric experience required.

Your weekly training

• Full-body Strength + Plyometrics · 3 sessions
• Optional Recovery · 1 session

Equipment & setup

Gym access with boxes and bands. No fancy equipment or large training space needed.

Make it work for you

Cardio is self-selected outside the program. If upper-body size is a priority, you can add a few hypertrophy exercises on an off day. Repeat the program or spend an extra week in each phase to allow more practice.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Build muscle through compound and isolation exercises, with gradually increasing volume and attention to movement quality and the tension you create. Repeat key movements consistently and use exercise swaps where needed.

Who it’s for

Beginners, experienced lifters, and anyone restarting or rebuilding a foundation.

Your weekly training

• Body-Part Strength · 4 gym sessions
• Optional Higher-Intensity Cardio
• Optional Lower-Intensity Cardio

Equipment & setup

Full gym recommended; home training may require substitutions.

Make it work for you

Four lifting days organized by body part, plus two optional cardio days. A useful starting point before Athlete Energy.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Explore strength, core, power, mobility, speed, and body awareness while gradually increasing intensity. Repeated movements and exercise swaps help you improve movement quality and build confidence in athletic training.

Who it’s for

People already training in the gym who want a gradual introduction to athletic training. Less intense than Athlete Strength.

Your weekly training

• Squat + Push Strength
• Plyometrics + Core
• Light Full-Body + Mobility
• Posterior-Chain Strength
• Choice of Cardio

Equipment & setup

Full gym recommended; home training may require substitutions.

Make it work for you

A bridge into athletic training, with a modest step up in intensity and a varied mix of movement qualities.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Start slowly and develop strength, confidence, technique, and movement quality. Learn how movements feel, how to pace a session, and how to take rest, using demos, notes, and exercise options as you progress.

Who it’s for

People new to the gym.

Your weekly training

• Lower Body
• Upper Body
• Choice of Cardio
• Lower Body
• Arms

Equipment & setup

Full gym recommended; home training may require substitutions.

Make it work for you

Four lifting sessions and a choice-based cardio day that fits your life. Adjust your calendar and build consistency at your own pace.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Combine strength and mobility across muscular and joint focuses. Explore how your joints stabilize and mobilize while building athletic strength and control through your available range.

Who it’s for

All experience levels, especially people who feel stiff and want strength and mobility together.

Your weekly training

• Front of Body + Knees
• Back + Spine
• Posterior Chain + Hips
• Upper Body + Scapula

Equipment & setup

Heavy weights plus long and short resistance bands; gym recommended.

Make it work for you

Four strength-and-mobility sessions with optional cardio throughout, including walking, running, or sprinting.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Mix explosive strength, higher-volume muscle-building work, and movements through greater ranges. An engaging blend for people who want to train athletically while keeping volume for aesthetics, with exercise swaps where needed.

Who it’s for

Basic lifting foundation recommended. Newer trainees can start with Functional Hypertrophy.

Your weekly training

• Explosive Strength
• Pump Gym Session
• Posterior Chain
• Athletic Mobility
• Optional Sprint + Stretch

Equipment & setup

Long resistance bands and heavy gym weights.

Make it work for you

Four resistance-training days and an optional sprint-and-stretch session combine athletic qualities with muscle-building volume.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Three intense full-body strength sessions explore power, 3D movement, and varied athletic qualities. Practice key fundamentals, progressively increase intensity, and vary patterns to stay engaged while progressing.

Who it’s for

Experienced lifters who can get the most from each session.

Your weekly training

• Full-body Strength · 3 distinct sessions

Equipment & setup

Full gym required.

Make it work for you

Follow it as a standalone strength program or alongside running, sprinting, sports, and other physical pursuits.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

Explore varied movement patterns from home, with exercise swaps along the way. Also suits gym users who prefer a simpler equipment setup.

Who it’s for

Newer trainees, people returning to training, or anyone rebuilding a foundation.

Your weekly training

• Legs
• Upper Body + Core
• Choice of Cardio
• Legs
• Upper Body + Core

Equipment & setup

Dumbbells or kettlebells, a chair/couch/bench, and long resistance bands.

Make it work for you

Four strength sessions and a choice-based cardio day. Train at home or use the same minimal setup at the gym.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

About this program

An athletic home program mixing faster strength work, higher-volume training, and movements through greater ranges. Upgrade your training without relying on heavy gym loads, using dumbbells, bands, and some space.

Who it’s for

Some training experience is helpful. Beginners are recommended to start with Home Guide.

Your weekly training

• Squat + Push
• Hinge + Pull
• Posterior Chain
• Strength + Mobility
• Optional Sprint + Stretch

Equipment & setup

Dumbbells, long resistance bands, and space to move.

Make it work for you

Four resistance-training days plus an optional sprint-and-stretch session. Train at home, on the field, or at the gym if you prefer minimal equipment.

Adjust the calendar and training split to fit your life. Watch exercise demos and read coaching notes as you train.

Inside the club

Train the smaller structural components that support the bigger movements. Focused mini sessions develop strength, control, and resilience with a proactive approach to your training.

How to use it

Choose an area, add a session to your calendar, and repeat as needed alongside your main training.

Inside the club

Explore intent, coordination, and power through traditional lifts, plyometrics, reflexive work, and movement integration. Practice producing, absorbing, and redirecting force with rhythm and control.

How to use it

Freely choose sessions and add them to your calendar. Complement your main program, explore something different, train between programs, or use while traveling when the available equipment suits the session.

Inside the club

Explore the different movement qualities behind distance running and sprinting through focused preparation sessions.

How to use it

Pick preparation to support your next run or speed session. This collection currently contains preparation sessions only, rather than running or sprint workouts.

Inside the club

Cooldowns and stretching sessions use breath, stretching, and gentle flow-based movement to ease tension and explore range after training or stress. Create space to unwind physically and mentally.

How to use it

Choose a cooldown after training or a stretching session when you want to slow down. Use these sessions alongside your main program.