4 weeks · 3 days a week
Four Week Strength Support for Hybrid Training
A complete editable training block with explicit weekly progression.
Free · No signup · Shareable
Build complementary gym sessions for your sport
Plan strength and bodyweight work around the activity you already train.
1starter program
4weeks of training
3guides
$0no account needed
Start with a complete training block
All programsTraining guides
All guides4 min read
In-Season Strength Training for Team Sport Athletes
How to keep your off-season strength through a long team sport season: how often to lift, how many sets, and where to place sessions around games.
5 min read
Strength Training for Cyclists: Heavy Lifts, Real Gains
Strength training for cyclists: why heavy lifting beats light reps for cycling economy, which exercises to pick, and a sample plan for every season.
5 min read
Strength Training for Runners: Lifts, Sets and Timing
Strength training for runners: the research on running economy, the lifts that carry over, sets and reps, and where to put gym days around your runs.
What the research says
"Our primary conclusion is that exercise intensity seems to be the key variable for maintaining physical performance over time, despite relatively large reductions in exercise frequency and volume."
Spiering, Mujika, Sharp and Foulis, Journal of Strength and Conditioning Research (2021), PubMed 33629972
How the builder works
Pick a starting block
Open a starter program or begin blank. Every week, day and exercise stays editable.
Write the prescription
Set exercises, variations, sets, reps, load, percentage, RPE and rest for each row.
Share a short link
Share saves a snapshot and returns a short link. Anyone can open and adapt their own copy.