The Library
Training Protocols
Structured programming designed by elite coaches. Whether you're chasing strength, endurance, or both, we have a blueprint for your goals.
Our Methodology
We don't believe in random workouts. Adaptation requires specific stimulus. All our protocols are built on three fundamental pillars of sports science.
Progressive Overload
Systematically increasing the difficulty of training over time—via weight, reps, or intensity—to force physiological adaptation.
Specificity
Training must be relevant to the sport. A marathon runner needs different energy systems development than a powerlifter.
Periodization
Dividing training into distinct phases (blocks) to manage fatigue and peak performance for specific events or timelines.
Available Plans
Select a protocol to download the full PDF guide.
The ultimate concurrent training program. Build a 500lb deadlift and a sub-20 minute 5k simultaneously. Focuses on heavy compounds and Zone 2 volume.
Build your aerobic base without injury. Features polarized training (80/20 rule), strength maintenance sessions, and tapering strategies.
A push/pull/legs split designed for athletic aesthetics. Prioritizes compound movements, controlled eccentrics, and functional core work.
Specific preparation for the demands of Hyrox. Compromised running intervals, sled push mechanics, and lactate threshold capacity.
Interactive Tool
1-Rep Max Calculator
Estimate your maximum strength potential without testing to failure. Use this number to calculate your training percentages for our protocols.
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Enter your lifting stats to see your training percentages.
Estimated 1RM
0
95% (Heavy Singles)0
85% (Strength Base)0
70% (Hypertrophy)0
50% (Speed/Power)0
The Knowledge Base
- Concurrent Training
- Recovery Demands
- Fueling Strategy
- Deload Weeks
The Science of Concurrent Training
For decades, coaches believed in the "interference effect"--the idea that training for strength and endurance simultaneously would blunt the progress of both. While this is true at the extreme ends of the spectrum (elite powerlifting vs. elite marathon running), modern sports science has shown that with proper programming, the "hybrid athlete" can excel in both domains.
Balancing Adaptations
The key to concurrent training is managing the gap between sessions. Strength training activates the mTOR pathway (anabolic/growth), while endurance training activates AMPK (catabolic/efficiency). These pathways can conflict if stimulated too closely together.
Our Hybrid Engine protocol spaces high-intensity sessions by at least 6-8 hours to allow molecular signaling to return to baseline, ensuring you reap the benefits of both stimuli without the interference.
The Role of Nutrition
Hybrid training dramatically increases caloric turnover. Recovery becomes the limiting factor. Adequate protein intake (2g/kg) is non-negotiable to repair tissue damage from heavy lifting, while high carbohydrate availability is essential to fuel long aerobic efforts and spare muscle glycogen.
Training FAQ
If you have less than 6 months of lifting experience, start with 'Functional Mass' to build a structural base. If you are training for a specific event like Hyrox or a Marathon, choose the sport-specific plans.
We don't recommend combining full programs as the volume will likely lead to overtraining. However, the 'Hybrid Engine' is specifically designed to combine lifting and running into a single cohesive schedule.
Yes. Most of our protocols (except the running-specific ones) assume access to barbells, dumbbells, and basic cardio machines (Rower/SkiErg). Home gym modifications are included in the PDF guides.
Use the 1-Rep Max calculator above. Input your best lift for 3-5 reps to get an estimated max, then follow the percentage prescriptions in the weekly schedule.
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