FOSTER STRENGTH & FITNESS A 12-WEEK HYBRID APPROACH TO STRENGTH TRAINING AND RUNNING ATHLETE 2.0 LIFT HEAVY. RUN FAST. FOSTERSTRENGTHANDFITNESS.COM IF YOU WANT TO TRAIN LIKE A HYBRID ATHLETE AND IMPROVE IN MULTIPLE, OPPOSING DISCIPLINES OF FITNESS AT THE SAME, YOU HAVE TO TRAIN SMART. THERE IS NO ROOM FOR EXTRA "FLUFF" IN THIS TYPE PROGRAM. EVERYDAY, EVERY TRAINING SESSION, AND EVERY MOVEMENT MUST HAVE A PURPOSE. THIS PROGRAM IS DESIGNED TO SET YOU UP FOR PR’S IN THE BIG 3 AND YOUR 5K RUN. FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. GENERAL RECOMMENDATIONS I RECOMMEND TAKING TWO DAYS AND RE-TESTING YOUR 5K AND BIG 3 (SQUAT/BENCH/DEADLIFT) THE WEEK BEFORE STARTING THIS PROGRAM. FOR DAYS THAT HAVE WEIGHT TRAINING AND RUNNING PROGRAMMED, I RECOMMEND SEPARATING THE TWO INTO TWO SEPARATE SESSIONS IF POSSIBLE. IF THAT'S NOT POSSIBLE, DO YOUR WEIGHT TRAINING FIRST AND THE RUNNING IMMEDIATELY AFTERWARDS. WARM-UP SETS ARE NOT WRITTEN - DO THOSE ON YOUR OWN. WE WILL BE USING RPE AS A WAY TO AUTO-REGULATE OUR TRAINING MOST OF THE TIME. FOR THOSE OF YOU WHO ARE UNFAMILIAR... RPE = RATE OF PERCEIVED EXERTION RPE 10 = ABSOLUTE MAX. COULD NOT DO ANOTHER REP. RPE 9 = VERY HARD. COULD MAYBE DO 1 MORE REP. RPE 8 = ABOUT 2ISH REPS LEFT IN THE TANK. RPE 7 = ABOUT 3ISH REPS LEFT IN THE TANK. ETC, ETC. FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. HYBRID ATHLETE FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 1 DAY 1 BOX JUMP - 3X4 BACK SQUAT - 1X5 @ RPE 8-9 BACK SQUAT - 3X5 @ RPE 7-8 2-3" BANDED DEFICIT DEADLIFT - 3X5 @ RPE 8 REAR FOOT ELEVATED DB RDL - 3X8-10 EACH SIDE SUPERSET SINGLE LEG BW HIP THRUST - 3XFAILURE (1S PAUSE EA/REP) AB WHEEL - 3X10-15 (SUB FOR REVERSE CRUNCHES ON BENCH IF NEEDED) INTERVAL RUN - 4X400M @ RPE 8-9 1:1 WORK/REST (REST THE SAME TIME IT TOOK YOU TO RUN IN BETWEEN INTERVALS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - 1X5 @ RPE 8-9 BENCH PRESS - 3X5 @ RPE 7-8 PENDLAY ROW - 3X8-10 @ RPE 8 (LAST SET TO FAILURE) DB BENCH - 3X8-10 @ RPE 8 ROPE CABLE STRAIGHT ARM PULLDOWN - 3X12-15 @ RPE 9 SUPERSET ROPE TRICEP PULLDOWNS - 3X12-15 @ RPE 9 SUPERSET ROPE BICEP HAMMER CURLS - 3X12-15 @ RPE 9 DAY 3 TEMPO RUN - 20-25 MINUTES @ RPE 8 DAY 4 POGO HOPS - 3X10 (FOR HEIGHT) BARBELL RDL - 4X6-8 @ RPE 8 BARBELL DEFICIT REVERSE LUNGE - 4X8-10 EACH LEG @ RPE 8 (2-3" DEFICIT) 2-UP / 1-DOWN LEG CURLS- 3X8-10 EA/SIDE @ RPE 8-9 CABLE ROTATIONS - 3X10-12 EACH SIDE @ RPE 9 FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 5 CLOSE GRIP BENCH PRESS - 3X6-8 @ RPE 8 CHIN-UPS - 4X6-8 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) DB INCLINE PRESS - 3X10-12 @ RPE 8 SUPERSET INCLINE CHEST SUPPORTED DB ROW - 3X10-12 @ RPE 8 (1 SECOND PAUSE AT TOP) OVERHEAD DB TRICEP EXTENSION - 4X12-15 @ RPE 9 SUPERSET ZOTTMAN CURLS - 4X10-12 @ RPE 9 SINGLE ARM CABLE LATERAL RAISE - 3X10-15 @ RPE 9 DAY 6 LONG SLOW RUN - 3 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 1 DAY 1 BOX JUMP - 3X4 BACK SQUAT - 1X5 @ RPE 8-9 BACK SQUAT - 3X5 @ RPE 7-8 2-3" BANDED DEFICIT DEADLIFT - 3X5 @ RPE 8 REAR FOOT ELEVATED DB RDL - 3X8-10 EACH SIDE SUPERSET SINGLE LEG BW HIP THRUST - 3XFAILURE (1S PAUSE EA/REP) AB WHEEL - 3X10-15 (SUB FOR REVERSE CRUNCHES ON BENCH IF NEEDED) INTERVAL RUN - 3X800M @ RPE 8 1:1 WORK/REST (REST THE SAME TIME IT TOOK YOU TO RUN IN BETWEEN INTERVALS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - 1X5 @ RPE 8-9 BENCH PRESS - 3X5 @ RPE 7-8 PENDLAY ROW - 3X8-10 @ RPE 8 (LAST SET TO FAILURE) DB BENCH - 3X8-10 @ RPE 8 ROPE CABLE STRAIGHT ARM PULLDOWN - 3X12-15 @ RPE 9 SUPERSET ROPE TRICEP PULLDOWNS - 3X12-15 @ RPE 9 SUPERSET ROPE BICEP HAMMER CURLS - 3X12-15 @ RPE 9 DAY 3 TEMPO RUN - 20-25 MINUTES @ RPE 8 DAY 4 POGO HOPS - 3X10 (FOR HEIGHT) BARBELL RDL - 4X6-8 @ RPE 8 BARBELL DEFICIT REVERSE LUNGE - 4X8-10 EACH LEG @ RPE 8 (2-3" DEFICIT) 2-UP / 1-DOWN LEG CURLS- 3X8-10 EA/SIDE @ RPE 8-9 CABLE ROTATIONS - 3X10-12 EACH SIDE @ RPE 9 FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 5 CLOSE GRIP BENCH PRESS - 3X6-8 @ RPE 8 CHIN-UPS - 4X6-8 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) DB INCLINE PRESS - 3X10-12 @ RPE 8 SUPERSET INCLINE CHEST SUPPORTED DB ROW - 3X10-12 @ RPE 8 (1 SECOND PAUSE AT TOP) OVERHEAD DB TRICEP EXTENSION - 4X12-15 @ RPE 9 SUPERSET ZOTTMAN CURLS - 4X10-12 @ RPE 9 SINGLE ARM CABLE LATERAL RAISE - 3X10-15 @ RPE 9 DAY 6 LONG SLOW RUN - 3.5 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 1 DAY 1 BOX JUMP - 3X4 BACK SQUAT - 1X5 @ RPE 8-9 BACK SQUAT - 3X5 @ RPE 7-8 2-3" BANDED DEFICIT DEADLIFT - 3X5 @ RPE 8 REAR FOOT ELEVATED DB RDL - 3X8-10 EACH SIDE SUPERSET SINGLE LEG BW HIP THRUST - 3XFAILURE (1S PAUSE EA/REP) AB WHEEL - 3X10-15 (SUB FOR REVERSE CRUNCHES ON BENCH IF NEEDED) INTERVAL RUN - 2X800M, 4X400M @ RACE PACE 1:1 WORK/REST (REST THE SAME TIME IT TOOK YOU TO RUN IN BETWEEN INTERVALS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - 1X5 @ RPE 8-9 BENCH PRESS - 3X5 @ RPE 7-8 PENDLAY ROW - 3X8-10 @ RPE 8 (LAST SET TO FAILURE) DB BENCH - 3X8-10 @ RPE 8 ROPE CABLE STRAIGHT ARM PULLDOWN - 3X12-15 @ RPE 9 SUPERSET ROPE TRICEP PULLDOWNS - 3X12-15 @ RPE 9 SUPERSET ROPE BICEP HAMMER CURLS - 3X12-15 @ RPE 9 DAY 3 TEMPO RUN - 25-30 MINUTES @ RPE 8 DAY 4 POGO HOPS - 3X10 (FOR HEIGHT) BARBELL RDL - 4X6-8 @ RPE 8 BARBELL DEFICIT REVERSE LUNGE - 4X8-10 EACH LEG @ RPE 8 (2-3" DEFICIT) 2-UP / 1-DOWN LEG CURLS- 3X8-10 EA/SIDE @ RPE 8-9 CABLE ROTATIONS - 3X10-12 EACH SIDE @ RPE 9 FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 5 CLOSE GRIP BENCH PRESS - 3X6-8 @ RPE 8 CHIN-UPS - 4X6-8 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) DB INCLINE PRESS - 3X10-12 @ RPE 8 SUPERSET INCLINE CHEST SUPPORTED DB ROW - 3X10-12 @ RPE 8 (1 SECOND PAUSE AT TOP) OVERHEAD DB TRICEP EXTENSION - 4X12-15 @ RPE 9 SUPERSET ZOTTMAN CURLS - 4X10-12 @ RPE 9 SINGLE ARM CABLE LATERAL RAISE - 3X10-15 @ RPE 9 DAY 6 LONG SLOW RUN - 4 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 1 DAY 1 BOX JUMP - 3X4 BACK SQUAT - 1X5 @ RPE 8-9 BACK SQUAT - 3X5 @ RPE 7-8 2-3" BANDED DEFICIT DEADLIFT - 3X5 @ RPE 8 REAR FOOT ELEVATED DB RDL - 3X8-10 EACH SIDE SUPERSET SINGLE LEG BW HIP THRUST - 3XFAILURE (1S PAUSE EA/REP) AB WHEEL - 3X10-15 (SUB FOR REVERSE CRUNCHES ON BENCH IF NEEDED) INTERVAL RUN - 6X400M @ RPE 8-9 1:1 WORK/REST (REST THE SAME TIME IT TOOK YOU TO RUN IN BETWEEN INTERVALS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - 1X5 @ RPE 8-9 BENCH PRESS - 3X5 @ RPE 7-8 PENDLAY ROW - 3X8-10 @ RPE 8 (LAST SET TO FAILURE) DB BENCH - 3X8-10 @ RPE 8 ROPE CABLE STRAIGHT ARM PULLDOWN - 3X12-15 @ RPE 9 SUPERSET ROPE TRICEP PULLDOWNS - 3X12-15 @ RPE 9 SUPERSET ROPE BICEP HAMMER CURLS - 3X12-15 @ RPE 9 DAY 3 TEMPO RUN - 25-30 MINUTES @ RPE 8 DAY 4 POGO HOPS - 3X10 (FOR HEIGHT) BARBELL RDL - 4X6-8 @ RPE 8 BARBELL DEFICIT REVERSE LUNGE - 4X8-10 EACH LEG @ RPE 8 (2-3" DEFICIT) 2-UP / 1-DOWN LEG CURLS- 3X8-10 EA/SIDE @ RPE 8-9 CABLE ROTATIONS - 3X10-12 EACH SIDE @ RPE 9 FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 5 CLOSE GRIP BENCH PRESS - 3X6-8 @ RPE 8 CHIN-UPS - 4X6-8 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) DB INCLINE PRESS - 3X10-12 @ RPE 8 SUPERSET INCLINE CHEST SUPPORTED DB ROW - 3X10-12 @ RPE 8 (1 SECOND PAUSE AT TOP) OVERHEAD DB TRICEP EXTENSION - 4X12-15 @ RPE 9 SUPERSET ZOTTMAN CURLS - 4X10-12 @ RPE 9 SINGLE ARM CABLE LATERAL RAISE - 3X10-15 @ RPE 9 DAY 6 LONG SLOW RUN - 3 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 2 DAY 1 MEDICINE BALL SKATER JUMPS - 3X5 EACH SIDE BACK SQUAT - 1X3 @ RPE 8-9 BACK SQUAT - 3X3 @ RPE 7-8 DEADLIFT FROM 2" BLOCKS - 1X3 @ RPE 8 DEADLIFT FROM 2" BLOCKS - 2X3 @ RPE 7 SUMO STANCE GOODMORNING - 8RM, THEN -10% FOR 3X8 2-UP / 1-DOWN LEG EXTENSIONS - 3X8-10 EA/LEG @ RPE 8 HANGING LEG/KNEE RAISES - 4X10-15 @ RPE9 INTERVAL RUN - 4X600M @ RPE 8-9 1:1 WORK/REST (REST THE SAME TIME IT TOOK YOU TO RUN IN BETWEEN INTERVALS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - 1X3 @ RPE 8-9 BENCH PRESS - 3X3 @ RPE 7-8 SINGLE ARM DB ROW - 4X8-10 EA/ARM @ RPE 8 SUPERSET SINGLE ARM DB PUSH PRESS 4X8-10 EA/ARM @ RPE 8 DIPS - 3X8-12 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) INCLINE DB CURL - 4X10-15 @ RPE 9 SUPERSET INCLINE DB TATE PRESS - 4X12-15 @ RPE 9 SUPERSET INCLINE DB FACE PULL - 4X12-15 @ RPE 9 DAY 3 FARTLEK RUN - 3 MINUTES @ RPE 8, 2 MINUTES @ RPE 6 --5 ROUNDS (25 MINUTES TOTAL) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 4 WEIGHTED BOX JUMP - 3X4 BACK SQUAT (PAUSED 1 SECOND IN BOTTOM EACH REP) 3X6-8 @ RPE 8 SUMO DEADLIFT (PAUSED 1 SECOND 2" OFF THE GROUND EACH REP)- 3X4-6 @ RPE 8 HIGH-BAR SQUAT BOTTOMS - 8RM, THEN -10% FOR 2X8 SINGLE LEG LANDMINE RDL - 3X8-10 EA/LEG @ RPE 8 OVERHEAD DB SIDE BEND - 3X15 EA/SIDE @ RPE 7-8 SUPERSET DEFICIT CALF RAISE - 3X20-30 @ RPE 9 DAY 5 CLOSE GRIP BENCH PRESS - 3X6-8 (2 SECOND PAUSE ON CHEST FIRST REP) @ RPE 8 PULL-UP - 4X10-15 @ RPE 8 (3 COUNT ECCENTRIC EACH REP - DO THESE ASSISTED) BARBELL FLOOR PRESS - 4X6-8 @ RPE 8 SUPERSET BODYWEIGHT SKULL CRUSHERS - 4X1-2 REPS SHY OF FAILURE BODYWEIGHT RACK ROWS - 4X1-2 REPS SHY OF FAILURE SUPERSET REVERSE BARBELL CURL - 4X10-15 @ RPE 9 FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 6 LONG SLOW RUN - 4 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 2 DAY 1 MEDICINE BALL SKATER JUMPS - 3X5 EACH SIDE BACK SQUAT - 1X3 @ RPE 8-9 BACK SQUAT - 3X3 @ RPE 7-8 DEADLIFT FROM 2" BLOCKS - 1X3 @ RPE 8 DEADLIFT FROM 2" BLOCKS - 2X3 @ RPE 7 SUMO STANCE GOODMORNING - 8RM, THEN -10% FOR 3X8 2-UP / 1-DOWN LEG EXTENSIONS - 3X8-10 EA/LEG @ RPE 8 HANGING LEG/KNEE RAISES - 4X10-15 @ RPE9 INTERVAL RUN - 4X800M @ RPE 8-9 1:1 WORK/REST (REST THE SAME TIME IT TOOK YOU TO RUN IN BETWEEN INTERVALS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - 1X3 @ RPE 8-9 BENCH PRESS - 3X3 @ RPE 7-8 SINGLE ARM DB ROW - 4X8-10 EA/ARM @ RPE 8 SUPERSET SINGLE ARM DB PUSH PRESS 4X8-10 EA/ARM @ RPE 8 DIPS - 3X8-12 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) INCLINE DB CURL - 4X10-15 @ RPE 9 SUPERSET INCLINE DB TATE PRESS - 4X12-15 @ RPE 9 SUPERSET INCLINE DB FACE PULL - 4X12-15 @ RPE 9 DAY 3 FARTLEK RUN - 4 MINUTES @ RPE 8, 2 MINUTES @ RPE 6 --5 ROUNDS (30 MINUTES TOTAL) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 4 WEIGHTED BOX JUMP - 3X4 BACK SQUAT (PAUSED 1 SECOND IN BOTTOM EACH REP) 3X6-8 @ RPE 8 SUMO DEADLIFT (PAUSED 1 SECOND 2" OFF THE GROUND EACH REP)- 3X4-6 @ RPE 8 HIGH-BAR SQUAT BOTTOMS - 8RM, THEN -10% FOR 2X8 SINGLE LEG LANDMINE RDL - 3X8-10 EA/LEG @ RPE 8 OVERHEAD DB SIDE BEND - 3X15 EA/SIDE @ RPE 7-8 SUPERSET DEFICIT CALF RAISE - 3X20-30 @ RPE 9 DAY 5 CLOSE GRIP BENCH PRESS - 3X6-8 (2 SECOND PAUSE ON CHEST FIRST REP) @ RPE 8 PULL-UP - 4X10-15 @ RPE 8 (3 COUNT ECCENTRIC EACH REP - DO THESE ASSISTED) BARBELL FLOOR PRESS - 4X6-8 @ RPE 8 SUPERSET BODYWEIGHT SKULL CRUSHERS - 4X1-2 REPS SHY OF FAILURE BODYWEIGHT RACK ROWS - 4X1-2 REPS SHY OF FAILURE SUPERSET REVERSE BARBELL CURL - 4X10-15 @ RPE 9 FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 6 LONG SLOW RUN - 4.5 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 2 DAY 1 MEDICINE BALL SKATER JUMPS - 3X5 EACH SIDE BACK SQUAT - 1X3 @ RPE 8-9 BACK SQUAT - 3X3 @ RPE 7-8 DEADLIFT FROM 2" BLOCKS - 1X3 @ RPE 8 DEADLIFT FROM 2" BLOCKS - 2X3 @ RPE 7 SUMO STANCE GOODMORNING - 8RM, THEN -10% FOR 3X8 2-UP / 1-DOWN LEG EXTENSIONS - 3X8-10 EA/LEG @ RPE 8 HANGING LEG/KNEE RAISES - 4X10-15 @ RPE9 INTERVAL RUN - 6X400M @ RPE 8-9 1:1 WORK/REST (REST THE SAME TIME IT TOOK YOU TO RUN IN BETWEEN INTERVALS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - 1X3 @ RPE 8-9 BENCH PRESS - 3X3 @ RPE 7-8 SINGLE ARM DB ROW - 4X8-10 EA/ARM @ RPE 8 SUPERSET SINGLE ARM DB PUSH PRESS 4X8-10 EA/ARM @ RPE 8 DIPS - 3X8-12 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) INCLINE DB CURL - 4X10-15 @ RPE 9 SUPERSET INCLINE DB TATE PRESS - 4X12-15 @ RPE 9 SUPERSET INCLINE DB FACE PULL - 4X12-15 @ RPE 9 DAY 3 FARTLEK RUN - 3 MINUTES @ RPE 8, 2 MINUTES @ RPE 6 --6 ROUNDS (30 MINUTES TOTAL) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 4 WEIGHTED BOX JUMP - 3X4 BACK SQUAT (PAUSED 1 SECOND IN BOTTOM EACH REP) 3X6-8 @ RPE 8 SUMO DEADLIFT (PAUSED 1 SECOND 2" OFF THE GROUND EACH REP)- 3X4-6 @ RPE 8 HIGH-BAR SQUAT BOTTOMS - 8RM, THEN -10% FOR 2X8 SINGLE LEG LANDMINE RDL - 3X8-10 EA/LEG @ RPE 8 OVERHEAD DB SIDE BEND - 3X15 EA/SIDE @ RPE 7-8 SUPERSET DEFICIT CALF RAISE - 3X20-30 @ RPE 9 DAY 5 CLOSE GRIP BENCH PRESS - 3X6-8 (2 SECOND PAUSE ON CHEST FIRST REP) @ RPE 8 PULL-UP - 4X10-15 @ RPE 8 (3 COUNT ECCENTRIC EACH REP - DO THESE ASSISTED) BARBELL FLOOR PRESS - 4X6-8 @ RPE 8 SUPERSET BODYWEIGHT SKULL CRUSHERS - 4X1-2 REPS SHY OF FAILURE BODYWEIGHT RACK ROWS - 4X1-2 REPS SHY OF FAILURE SUPERSET REVERSE BARBELL CURL - 4X10-15 @ RPE 9 FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 6 LONG SLOW RUN - 5 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 2 DAY 1 MEDICINE BALL SKATER JUMPS - 3X5 EACH SIDE BACK SQUAT - 1X3 @ RPE 8-9 BACK SQUAT - 3X3 @ RPE 7-8 DEADLIFT FROM 2" BLOCKS - 1X3 @ RPE 8 DEADLIFT FROM 2" BLOCKS - 2X3 @ RPE 7 SUMO STANCE GOODMORNING - 8RM, THEN -10% FOR 3X8 2-UP / 1-DOWN LEG EXTENSIONS - 3X8-10 EA/LEG @ RPE 8 HANGING LEG/KNEE RAISES - 4X10-15 @ RPE9 IINTERVAL RUN - 3X1600M @ ≥ 10% FASTER THAN RACE PACE (REST 3-5 MINUTES BETWEEN EFFORTS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - 1X3 @ RPE 8-9 BENCH PRESS - 3X3 @ RPE 7-8 SINGLE ARM DB ROW - 4X8-10 EA/ARM @ RPE 8 SUPERSET SINGLE ARM DB PUSH PRESS 4X8-10 EA/ARM @ RPE 8 DIPS - 3X8-12 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) INCLINE DB CURL - 4X10-15 @ RPE 9 SUPERSET INCLINE DB TATE PRESS - 4X12-15 @ RPE 9 SUPERSET INCLINE DB FACE PULL - 4X12-15 @ RPE 9 DAY 3 FARTLEK RUN - 3 MINUTES @ RPE 8, 1 MINUTE @ RPE 6 ----6 ROUNDS (24 MINUTES TOTAL) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 4 WEIGHTED BOX JUMP - 3X4 BACK SQUAT (PAUSED 1 SECOND IN BOTTOM EACH REP) 3X6-8 @ RPE 8 SUMO DEADLIFT (PAUSED 1 SECOND 2" OFF THE GROUND EACH REP)- 3X4-6 @ RPE 8 HIGH-BAR SQUAT BOTTOMS - 8RM, THEN -10% FOR 2X8 SINGLE LEG LANDMINE RDL - 3X8-10 EA/LEG @ RPE 8 OVERHEAD DB SIDE BEND - 3X15 EA/SIDE @ RPE 7-8 SUPERSET DEFICIT CALF RAISE - 3X20-30 @ RPE 9 DAY 5 CLOSE GRIP BENCH PRESS - 3X6-8 (2 SECOND PAUSE ON CHEST FIRST REP) @ RPE 8 PULL-UP - 4X10-15 @ RPE 8 (3 COUNT ECCENTRIC EACH REP - DO THESE ASSISTED) BARBELL FLOOR PRESS - 4X6-8 @ RPE 8 SUPERSET BODYWEIGHT SKULL CRUSHERS - 4X1-2 REPS SHY OF FAILURE BODYWEIGHT RACK ROWS - 4X1-2 REPS SHY OF FAILURE SUPERSET REVERSE BARBELL CURL - 4X10-15 @ RPE 9 FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 6 LONG SLOW RUN - 4 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 3 DAY 1 CONSECUTIVE BROAD JUMP - 3X3 (FOR DISTANCE) BACK SQUAT - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) BACK SQUAT - 3X2-3 @ RPE 7-8 DEADLIFT - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) DEADLIFT - 1X2-3 @ RPE 7 LEG PRESS OR HACK SQUAT - 3X8-10 @ RPE 8 (1 SECOND PAUSE IN BOTTOM EACH REP) DECLINE SITUPS - 3 HARD SETS @ RPE 8 INTERVAL RUN - 3X1200M @ RPE 8 (REST 3-5 MINUTES BETWEEN EFFORTS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) BENCH PRESS - 3X2-3 @ RPE 7-8 SEATED CABLE FLEXION ROW - 4X10-15 @ RPE 8 HIGH INCLINE DB SHOULDER PRESS - 3X8-10 @ RPE 8 SUPERSET INCLINE CHEST SUPPORTED LAT. RAISE - 3X12-15 @ RPE 8 DB CALIFORNIA PRESS - 3X10-12@ RPE 9 SUPERSET CROSS BODY HAMMER CURL - 3X8-10 @ RPE 9 DAY 3 TEMPO RUN - 3X1600M @ RPE 8 (REST 3-5 MINUTES BETWEEN EFFORTS) DAY 4 BACK SQUAT - 6X2 @ 65% OF 1RM, REST 60S BETWEEN SETS. FOCUS ON SPEED OF REPS. BANDED CONVENTIONAL DEADLIFT - 3RM DB FRONT DROP LUNGE - 3X8-10 EACH LEG @ RPE 8 (2-3" DRPOP) 20-30 MINUTE ZONE 2 RUN FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 5 BENCH PRESS - 6X3 @ 60% OF 1RM, REST 60S BETWEEN SETS. FOCUS ON SPEED OF REPS. NEUTRAL PULL-UP - 3X4-6 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) PREACHER CURLS - 3X10-12 @ RPE 9 SUPERSET DEFICIT PUSH-UPS - 3X 1-2 REPS SHY OF FAILURE ROPE TRICEP PUSH DOWNS - 3X15-20 @ RPE 9 SUPERSET ROPE FACE PULLS - 3X20-30 @ RPE 9 DAY 6 LONG SLOW RUN - 5.5 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 3 DAY 1 CONSECUTIVE BROAD JUMP - 3X3 (FOR DISTANCE) BACK SQUAT - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) BACK SQUAT - 3X2-3 @ RPE 7-8 DEADLIFT - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) DEADLIFT - 1X2-3 @ RPE 7 LEG PRESS OR HACK SQUAT - 3X8-10 @ RPE 8 (1 SECOND PAUSE IN BOTTOM EACH REP) DECLINE SITUPS - 3 HARD SETS @ RPE 8 INTERVAL RUN - 3X1200M @ RPE 8 (REST 3-5 MINUTES BETWEEN EFFORTS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) BENCH PRESS - 3X2-3 @ RPE 7-8 SEATED CABLE FLEXION ROW - 4X10-15 @ RPE 8 HIGH INCLINE DB SHOULDER PRESS - 3X8-10 @ RPE 8 SUPERSET INCLINE CHEST SUPPORTED LAT. RAISE - 3X12-15 @ RPE 8 DB CALIFORNIA PRESS - 3X10-12@ RPE 9 SUPERSET CROSS BODY HAMMER CURL - 3X8-10 @ RPE 9 DAY 3 TEMPO RUN - 3X1600M @ RPE 8 (REST 3-5 MINUTES BETWEEN EFFORTS) DAY 4 BACK SQUAT - 5X2 @ 70% OF 1RM, REST 60S BETWEEN SETS. FOCUS ON SPEED OF REPS. BANDED CONVENTIONAL DEADLIFT - 2RM DB FRONT DROP LUNGE - 3X8-10 EACH LEG @ RPE 8 (2-3" DRPOP) 20-30 MINUTE ZONE 2 RUN FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 5 BENCH PRESS - 6X3 @ 65% OF 1RM, REST 60S BETWEEN SETS. FOCUS ON SPEED OF REPS. NEUTRAL PULL-UP - 3X4-6 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) PREACHER CURLS - 3X10-12 @ RPE 9 SUPERSET DEFICIT PUSH-UPS - 3X 1-2 REPS SHY OF FAILURE ROPE TRICEP PUSH DOWNS - 3X15-20 @ RPE 9 SUPERSET ROPE FACE PULLS - 3X20-30 @ RPE 9 DAY 6 LONG SLOW RUN - 6 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BLOCK 3 DAY 1 CONSECUTIVE BROAD JUMP - 2X3 (FOR DISTANCE) BACK SQUAT - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) BACK SQUAT - 1X2-3 @ RPE 7-8 DEADLIFT - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) LEG PRESS OR HACK SQUAT - 2X8-10 @ RPE 8 (1 SECOND PAUSE IN BOTTOM EACH REP) DECLINE SITUPS - 2 HARD SETS @ RPE 8 INTERVAL RUN - 2X800M @ RPE 8 (REST AS NEEDED BETWEEN EFFORTS) FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 2 BENCH PRESS - WORK UP TO HEAVY SINGLE @ RPE 9 (NO MISSES) BENCH PRESS - 1X2-3 @ RPE 7-8 SEATED CABLE FLEXION ROW - 3X10-15 @ RPE 8 HIGH INCLINE DB SHOULDER PRESS - 2X8-10 @ RPE 8 SUPERSET INCLINE CHEST SUPPORTED LAT. RAISE - 2X12-15 @ RPE 8 DB CALIFORNIA PRESS - 3X10-12@ RPE 9 SUPERSET CROSS BODY HAMMER CURL - 3X8-10 @ RPE 9 DAY 3 TEMPO RUN - 2X1600M @ RPE 8 (REST 3-5 MINUTES BETWEEN EFFORTS) DAY 4 BACK SQUAT - 6X1 @ 75% OF 1RM, REST 60S BETWEEN SETS. FOCUS ON SPEED OF REPS. BANDED CONVENTIONAL DEADLIFT - 1RM @ RPE 8-9 DB FRONT DROP LUNGE - 2X8-10 EACH LEG @ RPE 8 (2-3" DRPOP) 20-30 MINUTE ZONE 2 RUN FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. DAY 5 BENCH PRESS - 5X2 @ 70% OF 1RM, REST 60S BETWEEN SETS. FOCUS ON SPEED OF REPS. NEUTRAL PULL-UP - 2X4-6 @ RPE 8 (ADD WEIGHT/ASSISTANCE AS NEEDED) PREACHER CURLS - 2X10-12 @ RPE 9 SUPERSET DEFICIT PUSH-UPS - 2X 1-2 REPS SHY OF FAILURE ROPE TRICEP PUSH DOWNS - 2X15-20 @ RPE 9 SUPERSET ROPE FACE PULLS - 2X20-30 @ RPE 9 DAY 6 LONG SLOW RUN - 3 MILES @ EASY CONVERSATIONAL PACE DAY 7 REST FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. PEAK DAY 1 BACK SQUAT - WORK UP TO HEAVY SINGLE (@ RPE 7) DEADLIFT - WORK UP TO HEAVY SINGLE (@ RPE 7) RUN - 1 MILE @ RPE 6-7, THEN 3-5X100M STRIDES DAY 2 BENCH PRESS - WORK UP TO HEAVY SINGLE (@ RPE 7) SEATED CABLE FLEXION ROW - 2X10-15 @ RPE 7 ROPE HAMMER CURLS - 2X8-10 @ RPE 8 SUPERSET ROPE TRICEP PUSHDOWN - 2X10-15 @ RPE 8 DAY 3 20-25 MINUTE SHAKEOUT RUN (RPE 6) DAY 4 OFF FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. BACK SQUAT - 1RM BENCH PRESS - 1RM DEADLIFT 1RM DAY 5 DAY 6 MAX EFFORT 5K RUN FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST. I HOPE YOU FOUND THE PROGRAM TO BE FUN, CHALLENGING, AND INSIGHTFUL. BUT MOST OF ALL - I HOPE YOU CRUSHED SOME OLD PR’S. BE SURE TO SHARE THOSE NEW PR’S WITH ME! EMAIL ME AT FOSTERSTRENGTHANDFITNESS@GMAIL.COM OR TAG ME ON INSTAGRAM @CLAYFOSTFITNESS READY TO TAKE THINGS TO THE NEXT LEVEL? HAVE A SPECIFIC EVENT YOU’RE TRAINING FOR? CHECK OUT MY OTHER COACHING OPTIONS AT FOSTERSTRENGTHANDFITNESS.COM LET ME KNOW YOU JUST FINISHED THE LIFT HEAVY RUN FAST PROGRAM AND YOU’LL GET A SPECIAL DISCOUNT! FOSTER STRENGTH & FITNESS LIFT HEAVY. RUN FAST.