This program was developed working with Paris Olympics silver medalist Kenneth Rooks, Paris Olympian James Corrigan, and Worlds finalist Dan Michalski. 
 
It is a 20-week plyometric and weightlifting plan designed to be layered alongside your existing running to improve speed, power, durability, and running economy. Although developed with elite steeplechasers, the exercises can be scaled and used by runners of any level.
 
Each week includes two training sessions. Sessions take about an hour for the first 4 weeks but only 45 minutes for the remainder of the program, so you won’t need to spend hours in the weightroom. Every exercise is hyperlinked to a video of me demonstrating and coaching you through the movement. This means you are not just receiving a program that tells you what to do, but also learning exactly how to perform each exercise. The program can be repeated across multiple training cycles.
 
Access to a standard gym should provide everything you need. Weeks 13–16 require a sled, so plan to have access to one during that block.
 
Upon purchase, you will receive an email with a link to download the program as a PDF that you can save to your device.