The Library
Free, real programs. With reasoning.
Five sample programs, each one written by hand. Every block comes with the why, so you learn the method while you train it.
The Road Block
Three sessions a week that survive a hotel gym with two dumbbells and a treadmill. Built so a travel week costs you nothing instead of restarting you.
- 3 sessions a week, 40 minutes each
- Dumbbells and a bench, or nothing but the floor
- Designed to run for a full week away and hand back off to your normal block
The Strength Base
A three-day total-body block built on a handful of lifts that actually drive strength, waved week to week so the progress is planned instead of hoped for.
- 3 days a week, 60 minutes
- Barbell, rack, and a bench
- Runs in four-week waves and repeats
Staying In It
The unglamorous block that keeps people training for decades, plus how I decide what to work around versus what to work on.
- Add to the end of any session, 3 times a week
- Bands, a bench, light dumbbells
- Ten minutes, and it is the ten minutes people skip
The Movement Reset
A ten-minute daily sequence and a longer weekly session, built to earn range and then teach you to control it. Not a stretching routine.
- 10 minutes daily, one 25-minute session a week
- Floor space, a wall, one light band
- Doubles as the front-end block of every other program here
Still Fast
How to get back to actual sprinting without pulling a hamstring, built as a progression across weeks rather than a workout you jump into.
- 1 to 2 sessions a week, 30 minutes
- Grass or turf, 40 yards of space
- Progresses over six weeks before any true top-end running
A sample cannot see how you move.
These programs are a starting point. Your program comes from your maxes, your schedule and your injury history. It starts with a 2-minute intake.
See Where You Stand →