Grit & Grind: Power Your Miles, Own the Grind.

🏁 Grit & Grind

Power your miles. Own the grind.

In addition to your PDF of your running plan, you'll also receive an elite strength training program that consists of…

Duration: 16 Weeks
Frequency: 3 sessions/week
Session Length: ~45 minutes
Built For: Intermediate to advanced marathon runners who want to build strength, power, and movement control without interfering with their peak mileage (up to 60 mi/week).

📆 Phases:

Weeks 1–4: Foundational Strength & Mobility (movement prep, neuromuscular control, injury prevention)

Weeks 5–8: Max Strength & Stability (compound lifts, unilateral strength, loaded core)

Weeks 9–13: Power & Performance (cleans, jumps, explosive strength)

Weeks 14-16: Taper & Maintenance (volume down, intensity controlled, joint-friendly)

🧱 Session Structure

Each lift day includes:

Pillar Prep – soft tissue work + mobility

Movement Prep – activation + dynamic warm-up

Primary Lift – squat, deadlift, clean, or press variation (compound lift)

Secondary Lift – unilateral or stability-driven strength

Rotational/Core – anti-rotation, carries, or dynamic core

Cooldown/Reset (optional): breathing or stretch work

💡 Why It Works

Built around your run schedule — lifts align with mileage buildup and taper

FMS-informed structure to target runner-specific weak points (hips, core, rotation)

No fluff — just the right combination of barbell work, kettlebells, and advanced stability

Improves posture, power, and running economy

Keeps you lifting strong and moving clean all the way to race day

🧠 The Competitive Advantage:

Most runner strength PDFs are ~$50 and lack coaching insight, progressions, or recovery planning. This is a medically informed, movement-savvy system that aligns perfectly with serious runners—and the coach is a runner. You can do more and feel good about it.

🥗 Additional Resources:

You’ll also receive access to a nutrition guide that outlines:
- Fueling your runs and lifts
- Hydration and recovery protocols
- Sample meal timing and marathon-week prep