{"title":"Featured Products","description":null,"products":[{"product_id":"strength-1-mile-sprint-distance-12-week-program","title":"Strength + 1 Mile\/Sprint Distance (12-week program)","description":"\u003ch3\u003eHeaviest bar in the hybrid line, shortest run.\u003c\/h3\u003e\n\n\u003cp\u003eThis program carries the highest training max of any workbook in the catalog — 95% of your estimated one-rep max, against 92 or 93% elsewhere. That is deliberate. Running volume is low here, so there is recovery available to spend on the bar, and the program spends it.\u003c\/p\u003e\n\n\u003ch4\u003eHow the loading works\u003c\/h4\u003e\n\n\u003cp\u003eYou test four lifts once. Enter the weight and the reps and the workbook estimates your one-rep max, sets a training max from it, and calculates every single prescribed weight across the block as a percentage of that number — rounded to the nearest 5 lb, because that is how plates come. No guessing what \"moderate\" means. No RPE roulette. 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Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Ruck Table · Land Navigation How To · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, rucksack and plates, a scale, and a measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eRASP Selection Criteria and Physical Requirements\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eArmy Ranger Assessment \u0026amp; Selection Program selects soldiers for extreme durability under stress. The program tests not just physical capacity, but mental resilience and decision-making under fatigue. RASP evaluates: VO2 max and aerobic capacity; lower body and core strength; movement quality under load; mental toughness and recovery mindset; and tactical decision-making during controlled chaos. This program systematically prepares you for all dimensions.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eOfficial RASP Fitness Standards and Targets\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eYou'll be measured against Army standards: 2-mile run under 15 minutes; 5-mile run under 36 minutes loaded with 60+ lbs; multiple pull-ups, push-ups, and sit-ups; dead-hang grip strength for 2+ minutes; and functional rucking endurance. This program takes you beyond minimums. You'll target sub-12 minute 2-milers, sub-32 minute 5-milers loaded, 15+ pull-ups, and ruck marches from 8-15 miles under 90 minutes depending on load.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eWhy This Program is Different from SEAL Training\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eRASP and BUD\/S both build elite soldiers, but they differ. SEAL training emphasizes unconventional warfare and swimming\/water work; Ranger training emphasizes sustained intensity and controlled aggression. This program mirrors Ranger selections directly—no adaptation needed for different special ops culture. If you're selected for Ranger Regiment, this eliminates the guess-work.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eNutrition and Mental Toughness Under RASP Demands\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eElite selection demands elite fueling. You'll burn 5,000-6,500 calories per training day. Strategic nutrition during 12 weeks: carbs and protein timing around hard sessions; hydration protocols for rucking in heat; pre-dawn meal timing for 0500 formations; and recovery nutrition between double training days. Mental prep is equally critical. You'll practice positive self-talk during max-effort work, breathing techniques during rucks, and the mindset that \"pain is temporary, quitting is forever.\"\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eCommon RASP Failure Points and How This Program Addresses Them\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eMost soldiers fail RASP from injury (overtraining too early), burnout (mental fatigue by week 8), or pacing errors (going too hard too soon). This program prevents all three: progressive overload prevents injury; built-in deload weeks maintain motivation; and paced intensity lets you peak exactly when RASP starts, not before.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130393920,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/RangerRASP.jpg?v=1716414086"},{"product_id":"breath-hold-increase-program-4-week-program","title":"Breath Hold Increase Program (4 week program)","description":"\u003ch3\u003eRead this part first.\u003c\/h3\u003e\n\n\u003cp\u003e\u003cstrong\u003eThis is a dryland program, and that is not a suggestion.\u003c\/strong\u003e Breath-hold training in water can cause shallow water blackout — you lose consciousness without warning, without the urge to breathe, and without any struggle a lifeguard would notice. It kills strong swimmers every year, most of them young and fit, many of them practicing exactly this kind of training alone. Do these sessions on dry land, in a safe place, sitting or lying down. Never in a pool. Never alone in water. Never within thirty minutes of a workout or a swim, which is when your body is least equipped to tolerate it. If you are preparing for a school with a subsurface requirement, practice the in-water work under qualified supervision with a dedicated safety in position — not with this workbook.\u003c\/p\u003e\n\n\u003ch3\u003eNow, what it does.\u003c\/h3\u003e\n\n\u003cp\u003eYou take one measurement, and the workbook writes four weeks from it. A three-stage max hold test — one at 60% effort, one held to contractions, one all out — produces a single number. Every hold and every recovery interval across sixteen sessions is a calculated percentage of that number.\u003c\/p\u003e\n\n\u003ch4\u003eTwo adaptations, trained separately\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCO2 tables\u003c\/strong\u003e hold your breath-hold duration steady while the recovery between reps shrinks — 1:45 down to 0:15 across the set. This trains tolerance to the burn and the contractions, which is what actually makes you quit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eO2 tables\u003c\/strong\u003e hold recovery steady while the breath-hold climbs rep after rep. This trains your tolerance to genuine oxygen debt.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eGeneral tables give way to specific tables\u003c\/strong\u003e in the back half, where clock recovery is replaced by breath counts — three breaths, then two — to mimic a real surface interval instead of a comfortable rest.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour weeks, four sessions a week,\u003c\/strong\u003e sixteen tables in total, each with its rep, hold and recovery laid out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA stated physiological target for each block:\u003c\/strong\u003e oxygen capacity, oxygen utilization, and CO2 tolerance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA retest at the end\u003c\/strong\u003e that reseeds the entire program, so the workbook is reusable rather than a one-time read.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDesigned to sit alongside your other training,\u003c\/strong\u003e not replace it — the sessions are short and pair with an existing RLP program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eCandidates for any pipeline with a dive or subsurface component, freedivers and spearfishers building tolerance on land, and athletes who want a measurable, progressive approach to breath control instead of holding their breath in the shower and hoping.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 4 sessions per week · retest at the end\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eInput:\u003c\/strong\u003e one max static breath hold\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e a timer and a safe place to sit or lie down. Nothing else.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Do not perform breath-hold training in or near water. Do not perform it alone. Do not perform it within thirty minutes of exercise. If you have any cardiovascular or respiratory condition, or are pregnant, do not use this program without clearing it with your physician first.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130459456,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/32_Breath-Hold-Increase.png?v=1786932779"},{"product_id":"navy-diver-preparation-12-week-program","title":"NAVY Diver Preparation (12 week program)","description":"\u003ch3\u003eDive school does not wash people out for being weak. It washes them out for being uncomfortable.\u003c\/h3\u003e\n\n\u003cp\u003eNavy Diver candidates arrive at NDSTC and discover that the swim they were proud of is the easy part. What follows is long days of work in and under the water, with a body that never fully warms up and a schedule that does not care how you slept. Comfort in the water is trainable, and this is twelve weeks of training it — swimming, breath hold, running and barbell strength, all progressed from numbers you generate yourself.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003cp\u003eYour 500 yd combat sidestroke time drives the entire swim plan. Your max static hold builds every breath-hold table. Retest at the end of a phase and the whole thing rebuilds around the athlete you have become.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks, five training days a week,\u003c\/strong\u003e in three four-week phases. Each phase tests, builds for two weeks, hits a max-effort week, then deloads and retests.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA five-day testing block\u003c\/strong\u003e that seeds everything: squat, bench, deadlift and overhead press for a rep max; max pullups, dips and toes-to-bar; a 500 yd combat sidestroke for time; a 5-mile run; a max static breath hold taken after twenty minutes of genuine rest; and timed pushups, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCombat sidestroke and freestyle interval programming\u003c\/strong\u003e — ten pre-built swim sessions building from 800 m to 1,300 m of volume, running 50 m and 100 m repeats through 200 m and 500 m efforts up to a continuous 800 m. Every target time is generated from your own 500 yd test.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA complete swim pace table\u003c\/strong\u003e for combat sidestroke and freestyle, Zone 2 through max, across 50 m to 1.2 miles.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour types of breath-hold table\u003c\/strong\u003e — general and specific CO2, general and specific O2 — run five days a week and scaled entirely from your max hold. CO2 tables keep the hold steady while recovery shrinks; O2 tables keep recovery steady while the hold grows. The specific tables replace clock recovery with breath counts to mimic a real surface interval. You retest the max hold at the end of each phase and the tables rebuild.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreath-hold safety stated in the workbook:\u003c\/strong\u003e dryland only, never within thirty minutes of a workout or swim, and if performed in water — which the program does not recommend — only with a safety in position to pull you out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRunning from 4 up to 6 miles\u003c\/strong\u003e with a 5-mile time trial, plus mile, 800 m and 400 m repeats, treadmill grade guidance, and a full pace table out to marathon distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe four-lift barbell core\u003c\/strong\u003e — squat, bench, deadlift, overhead press — on percentage-driven loading with a week-three AMRAP that recalculates your max from the reps you actually got.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeighted pullup and dip progressions,\u003c\/strong\u003e plus a video library covering combat sidestroke, freestyle, and every barbell lift.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eThe standards printed on the sheet:\u003c\/strong\u003e 500 yd combat sidestroke under 10:30 · 70+ pushups in two minutes · 10+ pullups · 60+ situps · 5-mile run under 37:00 · 3:00+ breath hold · 1.5-mile under 10:30.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eSailors with a Navy Diver contract or a rating conversion in front of them, anyone facing the dive physical screening test, and candidates who can already swim but know that \"can swim\" and \"can work underwater for hours\" are different qualifications.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Swim Table · Breath Hold Daily Workouts · How To Video Links\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, pool access, and a track or measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Breath-hold training carries real risk — perform it on dry land, never alone in water, and never within thirty minutes of a workout or swim. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130524992,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/11_Navy-Diver-Preparation.png?v=1786932928"},{"product_id":"combat-controller-cct-preparation-12-week-program","title":"Combat Controller, CCT Preparation (12 week program)","description":"\u003ch3\u003eThe CCT pipeline is measured in years. It starts by finding out whether the water beats you.\u003c\/h3\u003e\n\n\u003cp\u003eAir Force Special Warfare screens hard and early, and the pool is where most candidates discover their limit. Combat Control asks for a swimmer, a runner and a rucker who can then go learn a second profession entirely. This is twelve weeks aimed at the physical gate — surface swim speed, lung tolerance, run capacity and barbell strength, all progressed from your own testing.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003cp\u003eEnter your 500 yd combat sidestroke time and every swim interval for twelve weeks is set. Enter your max static breath hold and the CO2 and O2 tables build themselves.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks, five training days a week,\u003c\/strong\u003e in three four-week phases. Each phase tests, builds for two weeks, hits a max-effort week, then deloads and retests.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA five-day testing block\u003c\/strong\u003e that seeds everything: squat, bench, deadlift and overhead press for a rep max; max pullups, dips and toes-to-bar; a 500 yd combat sidestroke for time; a 5-mile run; a max static breath hold taken after twenty minutes of genuine rest; and timed pushups, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCombat sidestroke and freestyle interval programming\u003c\/strong\u003e — ten pre-built swim sessions building from 800 m to 1,300 m of volume, running 50 m and 100 m repeats through 200 m and 500 m efforts up to a continuous 800 m. Every target time is generated from your own 500 yd test.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA complete swim pace table\u003c\/strong\u003e for combat sidestroke and freestyle, Zone 2 through max, across 50 m to 1.2 miles.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour types of breath-hold table\u003c\/strong\u003e — general and specific CO2, general and specific O2 — run five days a week and scaled entirely from your max hold. CO2 tables keep the hold steady while recovery shrinks; O2 tables keep recovery steady while the hold grows. The specific tables replace clock recovery with breath counts to mimic a real surface interval. You retest the max hold at the end of each phase and the tables rebuild.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreath-hold safety stated in the workbook:\u003c\/strong\u003e dryland only, never within thirty minutes of a workout or swim, and if performed in water — which the program does not recommend — only with a safety in position to pull you out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRunning from 4 up to 6 miles\u003c\/strong\u003e with a 5-mile time trial, plus mile, 800 m and 400 m repeats, treadmill grade guidance, and a full pace table out to marathon distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe four-lift barbell core\u003c\/strong\u003e — squat, bench, deadlift, overhead press — on percentage-driven loading with a week-three AMRAP that recalculates your max from the reps you actually got.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeighted pullup and dip progressions,\u003c\/strong\u003e plus a video library covering combat sidestroke, freestyle, and every barbell lift.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eThe standards printed on the sheet:\u003c\/strong\u003e 500 yd combat sidestroke under 10:30 · 70+ pushups in two minutes · 10+ pullups · 60+ situps · 5-mile run under 37:00 · 3:00+ breath hold · 1.5-mile under 10:30.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eCombat Control candidates and anyone preparing for Air Force Special Warfare selection who needs swimming, running and strength moving together, and who would rather train to a number than to a feeling.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Swim Table · Breath Hold Daily Workouts · How To Video Links\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, pool access, and a track or measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Breath-hold training carries real risk — perform it on dry land, never alone in water, and never within thirty minutes of a workout or swim. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130590528,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/14_Combat-Controller-Prep.png?v=1786932857"},{"product_id":"pj-preparation-12-week-program","title":"PJ Preparation (12 week program)","description":"\u003ch3\u003eThat others may live. First you have to still be functioning yourself.\u003c\/h3\u003e\n\n\u003cp\u003ePararescue asks for a swimmer who can also run, lift, and then perform medicine at the worst moment of somebody else's life. The pipeline is long and the front gate is physical. This is twelve weeks built for that gate — swim speed and volume, structured breath-hold tolerance, running, and a barbell base that keeps you durable through the years that follow.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003cp\u003eOne testing block per phase drives everything: your lifts set your loading, your 5-mile sets your paces, your 500 yd combat sidestroke sets your swim intervals, and your max hold builds your breath-hold tables.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks, five training days a week,\u003c\/strong\u003e in three four-week phases. Each phase tests, builds for two weeks, hits a max-effort week, then deloads and retests.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA five-day testing block\u003c\/strong\u003e that seeds everything: squat, bench, deadlift and overhead press for a rep max; max pullups, dips and toes-to-bar; a 500 yd combat sidestroke for time; a 5-mile run; a max static breath hold taken after twenty minutes of genuine rest; and timed pushups, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCombat sidestroke and freestyle interval programming\u003c\/strong\u003e — ten pre-built swim sessions building from 800 m to 1,300 m of volume, running 50 m and 100 m repeats through 200 m and 500 m efforts up to a continuous 800 m. Every target time is generated from your own 500 yd test.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA complete swim pace table\u003c\/strong\u003e for combat sidestroke and freestyle, Zone 2 through max, across 50 m to 1.2 miles.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour types of breath-hold table\u003c\/strong\u003e — general and specific CO2, general and specific O2 — run five days a week and scaled entirely from your max hold. CO2 tables keep the hold steady while recovery shrinks; O2 tables keep recovery steady while the hold grows. The specific tables replace clock recovery with breath counts to mimic a real surface interval. You retest the max hold at the end of each phase and the tables rebuild.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreath-hold safety stated in the workbook:\u003c\/strong\u003e dryland only, never within thirty minutes of a workout or swim, and if performed in water — which the program does not recommend — only with a safety in position to pull you out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRunning from 4 up to 6 miles\u003c\/strong\u003e with a 5-mile time trial, plus mile, 800 m and 400 m repeats, treadmill grade guidance, and a full pace table out to marathon distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe four-lift barbell core\u003c\/strong\u003e — squat, bench, deadlift, overhead press — on percentage-driven loading with a week-three AMRAP that recalculates your max from the reps you actually got.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeighted pullup and dip progressions,\u003c\/strong\u003e plus a video library covering combat sidestroke, freestyle, and every barbell lift.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eThe standards printed on the sheet:\u003c\/strong\u003e 500 yd combat sidestroke under 10:30 · 70+ pushups in two minutes · 10+ pullups · 60+ situps · 5-mile run under 37:00 · 3:00+ breath hold · 1.5-mile under 10:30.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003ePJ candidates preparing for the PAST and the pipeline beyond it, and anyone who needs water confidence, aerobic capacity and strength developed on the same twelve weeks instead of in sequence.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Swim Table · Breath Hold Daily Workouts · How To Video Links\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, pool access, and a track or measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Breath-hold training carries real risk — perform it on dry land, never alone in water, and never within thirty minutes of a workout or swim. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130688832,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/13_PJ-Preparation.png?v=1786932820"},{"product_id":"navy-eod-preparation-12-week-program","title":"Navy EOD Preparation (12 week program)","description":"\u003ch3\u003eEOD asks for a diver, a runner and a load carrier in the same body.\u003c\/h3\u003e\n\n\u003cp\u003eThe Navy EOD pipeline is one of the longest in the fleet, and it starts by screening whether you can swim, run and hold together physically before anyone lets you near ordnance. Attrition is front-loaded. This is twelve weeks aimed squarely at the front end — the swim, the breath hold, the run, and the barbell strength that keeps you intact through the rest of it.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003cp\u003eTest once at the start of each phase and every prescribed weight, swim interval, run pace and breath-hold table recalculates around the result.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks, five training days a week,\u003c\/strong\u003e in three four-week phases. Each phase tests, builds for two weeks, hits a max-effort week, then deloads and retests.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA five-day testing block\u003c\/strong\u003e that seeds everything: squat, bench, deadlift and overhead press for a rep max; max pullups, dips and toes-to-bar; a 500 yd combat sidestroke for time; a 5-mile run; a max static breath hold taken after twenty minutes of genuine rest; and timed pushups, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCombat sidestroke and freestyle interval programming\u003c\/strong\u003e — ten pre-built swim sessions building from 800 m to 1,300 m of volume, running 50 m and 100 m repeats through 200 m and 500 m efforts up to a continuous 800 m. Every target time is generated from your own 500 yd test.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA complete swim pace table\u003c\/strong\u003e for combat sidestroke and freestyle, Zone 2 through max, across 50 m to 1.2 miles.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour types of breath-hold table\u003c\/strong\u003e — general and specific CO2, general and specific O2 — run five days a week and scaled entirely from your max hold. CO2 tables keep the hold steady while recovery shrinks; O2 tables keep recovery steady while the hold grows. The specific tables replace clock recovery with breath counts to mimic a real surface interval. You retest the max hold at the end of each phase and the tables rebuild.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreath-hold safety stated in the workbook:\u003c\/strong\u003e dryland only, never within thirty minutes of a workout or swim, and if performed in water — which the program does not recommend — only with a safety in position to pull you out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRunning from 4 up to 6 miles\u003c\/strong\u003e with a 5-mile time trial, plus mile, 800 m and 400 m repeats, treadmill grade guidance, and a full pace table out to marathon distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe four-lift barbell core\u003c\/strong\u003e — squat, bench, deadlift, overhead press — on percentage-driven loading with a week-three AMRAP that recalculates your max from the reps you actually got.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeighted pullup and dip progressions,\u003c\/strong\u003e plus a video library covering combat sidestroke, freestyle, and every barbell lift.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eThe standards printed on the sheet:\u003c\/strong\u003e 500 yd combat sidestroke under 10:30 · 70+ pushups in two minutes · 10+ pullups · 60+ situps · 5-mile run under 37:00 · 3:00+ breath hold · 1.5-mile under 10:30.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eEOD candidates preparing for the physical screening test and the dive phase, and sailors who want the swim and the barbell progressing at once rather than sacrificing one for the other.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Swim Table · Breath Hold Daily Workouts · How To Video Links\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, pool access, and a track or measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Breath-hold training carries real risk — perform it on dry land, never alone in water, and never within thirty minutes of a workout or swim. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130754368,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/10_EOD-Preparation.png?v=1786933004"},{"product_id":"cdqc-combat-dive-qualification-course-preparation-12-week-program","title":"CDQC Combat Dive Qualification Course Preparation (12 week program)","description":"\u003ch3\u003eCombat Diver has one of the highest attrition rates in the Army, and most of it happens in the pool.\u003c\/h3\u003e\n\n\u003cp\u003eCDQC does not fail people for slow swim times. It fails them for the moment underwater when the body demands air and the task is not finished. That tolerance is built over months, not talked into existence the week before Key West. This is twelve weeks of building it — combat sidestroke volume, structured CO2 and O2 tolerance work, running, and a barbell base underneath.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003cp\u003eThe breath-hold tables are the part that matters here, and they are not guesswork. Every hold and every recovery interval is a calculated percentage of your own max static hold, and the whole system rebuilds when you retest.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks, five training days a week,\u003c\/strong\u003e in three four-week phases. Each phase tests, builds for two weeks, hits a max-effort week, then deloads and retests.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA five-day testing block\u003c\/strong\u003e that seeds everything: squat, bench, deadlift and overhead press for a rep max; max pullups, dips and toes-to-bar; a 500 yd combat sidestroke for time; a 5-mile run; a max static breath hold taken after twenty minutes of genuine rest; and timed pushups, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCombat sidestroke and freestyle interval programming\u003c\/strong\u003e — ten pre-built swim sessions building from 800 m to 1,300 m of volume, running 50 m and 100 m repeats through 200 m and 500 m efforts up to a continuous 800 m. Every target time is generated from your own 500 yd test.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA complete swim pace table\u003c\/strong\u003e for combat sidestroke and freestyle, Zone 2 through max, across 50 m to 1.2 miles.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour types of breath-hold table\u003c\/strong\u003e — general and specific CO2, general and specific O2 — run five days a week and scaled entirely from your max hold. CO2 tables keep the hold steady while recovery shrinks; O2 tables keep recovery steady while the hold grows. The specific tables replace clock recovery with breath counts to mimic a real surface interval. 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One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eSpecial Forces, Ranger and other Army candidates with a CDQC slot, and anyone preparing for a combat diver pipeline who needs water confidence and CO2 tolerance developed methodically rather than by thrashing.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eOne honest note.\u003c\/strong\u003e This program builds the swim fitness, lung tolerance and strength that CDQC's pool events sit on top of. It does not rehearse subsurface skills, ditch and don, or pool competency — those must be practiced in a supervised pool with qualified oversight.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Swim Table · Breath Hold Daily Workouts · How To Video Links\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, pool access, and a track or measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Breath-hold training carries real risk — perform it on dry land, never alone in water, and never within thirty minutes of a workout or swim. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130787136,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/12_CDQC-Prep.png?v=1786932889"},{"product_id":"hypertrophy-no-conditioning-4-week-program","title":"Hypertrophy NO CONDITIONING (4 week program)","description":"\u003ch3\u003eFour weeks where the only job is getting bigger.\u003c\/h3\u003e\n\n\u003cp\u003eSometimes the running has to stop. Post-selection, post-season, coming back from a stress fracture, or just a block where you are tired of splitting the difference and want to put on size. This program has no conditioning in it at all — not a single prescribed run — and that is the entire point.\u003c\/p\u003e\n\n\u003ch4\u003eHow the loading works\u003c\/h4\u003e\n\n\u003cp\u003eYou test four lifts once. Enter the weight and the reps and the workbook estimates your one-rep max, sets a training max from it, and calculates every single prescribed weight across the block as a percentage of that number — rounded to the nearest 5 lb, because that is how plates come. No guessing what \"moderate\" means. No RPE roulette. 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This is four weeks built on the current events — the 1.5-mile run, two-minute pushups, the forearm plank, and the 300 yd shuttle — with everything scaled from what you can do today.\u003c\/p\u003e\n\n\u003ch4\u003eHow it builds your program\u003c\/h4\u003e\n\n\u003cp\u003eYou test first, then the workbook does the arithmetic. Every prescribed set is a calculated percentage of the max you actually recorded — if you tested 18 pullups, you get sets sized for an 18-pullup athlete, and they climb as the weeks progress. Your timed run seeds a full pace table, Zone 2 endurance through anaerobic speed, so every run has a target instead of a vibe.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive training days a week:\u003c\/strong\u003e distance and strength, a shuttle-run improvement day, a calisthenics strength and anaerobic day, a Zone 2 distance run, and a speed day of mile and 400 m repeats.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 300 yd shuttle trained as a scored event,\u003c\/strong\u003e with an interval protocol and a calculated target rather than a vague instruction to run it faster.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRep volume derived from your maxes\u003c\/strong\u003e across dips, chinups, pushups, toes-to-bar, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRun paces generated from your 1.5-mile time,\u003c\/strong\u003e with treadmill conversions.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuild, peak, deload\u003c\/strong\u003e across the four weeks so the test lands on a fresh body.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStandards and scoring bands on the sheet:\u003c\/strong\u003e 1.5-mile under 10:30 \/ 12:00, 70 \/ 40 pushups in two minutes, 2:45+ \/ 2:05+ plank, 300 yd shuttle under 70 \/ 80 seconds — with the Outstanding through Satisfactory percentile bands laid out.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eSailors who want an Outstanding rather than a pass, anyone whose plank score is dragging their overall down, and those returning to the PRT after the event changes.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. 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One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eAthletes with a short-distance run standard who also need to add muscle, and anyone whose PT test is a mile or two-mile rather than a long grind.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e 1 mile for time, plus four barbell lifts\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, track or measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. 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This workbook builds the strength, swim speed, water confidence and lung tolerance those events sit on top of — it does not rehearse the events themselves, and you should practice them in a supervised pool.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eMarines with a BRC seat or preparing to compete for one, and anyone who needs load carriage and water work progressed together instead of traded off.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Ruck Table · Swim Table · Land Navigation How To · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, rucksack and plates, pool access, measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. 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MARSOC A\u0026amp;S asks for both, and this is the workbook that trains both — 45 lb rucks and land navigation alongside combat sidestroke intervals and timed treading, on top of a barbell base.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks, five days a week,\u003c\/strong\u003e in three four-week phases. Week three of each phase introduces genuine two-a-days — morning run, evening swim — because A\u0026amp;S will not give you a tidy schedule either.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRucking at 45 lb dry,\u003c\/strong\u003e heavier than the Army pipelines, with the same 8 oz of water and 50–100 calories per mile added on top, building toward a 12-mile ruck under three hours.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTreading trained as its own event.\u003c\/strong\u003e Blouse and pants, or hands out of the water, progressing from 5 × 2 minutes to a continuous 12-minute tread. 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Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Ruck Table · Swim Table · Land Navigation How To · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, rucksack and plates, pool access, measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. 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Every number on the page is yours.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eAll five AFT events trained deliberately:\u003c\/strong\u003e the three-rep-max trap bar deadlift, hand-release pushups, the sprint-drag-carry, the plank, and the 2-mile run.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA dedicated sprint-drag-carry day\u003c\/strong\u003e built on 300 yd shuttle protocol with a calculated target time, plus accessory work for the positions the event actually punishes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBarbell progression\u003c\/strong\u003e on squat, bench, deadlift or trap bar, and overhead press — ramping sets into working volume, peaking in week three with an AMRAP that recalculates your max, deloading in week four.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA full pace table\u003c\/strong\u003e from your 2-mile time, out to marathon distance, with a treadmill pace converter.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCalisthenic volume calculated from your tested maxes\u003c\/strong\u003e — pullups, dips, toes-to-bar, situps and burpees over the bar, all sized to you.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTop-10% targets printed for men and women:\u003c\/strong\u003e 2-mile under 13:30 \/ 15:00, 57+ \/ 50+ hand-release pushups, 3:30+ plank, 330 lb \/ 210 lb trap bar deadlift for a triple, sprint-drag-carry under 1:29 \/ 1:55, 15+ \/ 8+ pullups.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA movement library\u003c\/strong\u003e with demos for every lift and event, including the sprint-drag-carry itself.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength against run pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eSoldiers with a record AFT on the calendar who want a score, not a survival. Especially useful if the deadlift or the sprint-drag-carry is the event costing you points — those are strength and power problems, and this program treats them as such.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 5 days per week · build, peak, deload\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, trap bar, pullup bar, dip station, sled and two kettlebells (or equivalent), measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. 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You enter a recent all-out 5K, and every pace, split, heart rate band and weekly volume in the twelve weeks is built from that one number. Change the number, the program changes. Change your target race, the program changes again.\u003c\/p\u003e\n\n\u003ch4\u003eWhy the 5K is the anchor\u003c\/h4\u003e\n\n\u003cp\u003eA mile trial is too far from a 10K to predict it honestly. A 10K trial is too expensive to repeat in the middle of a block. The 5K converts accurately in both directions across this range and is cheap enough to run again at Week 8 — which is exactly what the program has you do. No recent 5K? The prediction table runs backward, so you can scroll until the 1-mile or 2-mile row matches a trial you have actually done.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 60 sessions\u003c\/strong\u003e, in three blocks — aerobic base, threshold and VO2 max development, then race-specific work including the full race distance at race pace broken into chunks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThree selectable targets:\u003c\/strong\u003e 4 Mile, 5 Mile, and 6 Mile \/ 10K.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThirteen pace codes,\u003c\/strong\u003e including \u003cstrong\u003ecritical velocity\u003c\/strong\u003e — the workhorse gear for this range, because it loads threshold and VO2 max at the same time. Every pace is given per mile and as 400 m, 800 m, 1000 m, 1200 m and mile splits.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA widened, more accurate threshold band\u003c\/strong\u003e tuned for distances where threshold \u003cem\u003eis\u003c\/em\u003e the event, rather than borrowed from a 5K plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFriel heart rate zones\u003c\/strong\u003e from your measured lactate threshold, or estimated from age with a clear warning attached.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo tests that re-key the program:\u003c\/strong\u003e a Week 4 two-mile time trial and a Week 8 5K time trial or tune-up race, entered directly.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA heart rate guide written for this range,\u003c\/strong\u003e including the threshold trap — critical velocity reps drifting up to threshold heart rate means you are going too slow; threshold intervals drifting into Zone 5b means you are going too fast.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFueling, hydration and race week:\u003c\/strong\u003e long-run fueling past 75 minutes, why threshold days are glycogen-dependent, the race-week rule of changing nothing, race-morning timing and caffeine.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3-day or 5-day setting,\u003c\/strong\u003e with a training log holding all 60 sessions.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eRunners with a 4-mile, 5-mile or 10K goal on the calendar. Hybrid athletes who want real running progress on three days a week without giving up the barbell. Anyone who can finish the distance and now wants to race it.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA recent all-out 5K, a watch, and somewhere to run measured intervals. Heart rate monitoring is strongly preferred at this range — nearly every session here is long enough for heart rate to settle and mean something.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 60 sessions · 3 or 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e recent 5K (14:00 to 48:00 supported)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable at any fitness level.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027141386560,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/02_Middle-Distance-4-Mile-10K.png?v=1786933003"},{"product_id":"long-distance-7-mile-marathon-training-12-week-program","title":"RUN | Long Distance 7 Mile - Marathon Training (12 Week Program)","description":"\u003ch3\u003eTwelve weeks, five race distances, one honest engine.\u003c\/h3\u003e\n\n\u003cp\u003eEnter a recent 10K. The workbook builds the whole block from it — every pace, every long run, every heart rate target, and the weekly mileage that belongs with the race you actually chose. Pick 7 Mile, 10 Mile, Half Marathon, 18 Mile or Marathon, and all sixty sessions rewrite themselves.\u003c\/p\u003e\n\n\u003cp\u003eIt will also tell you the truth up front. A gold prerequisite box on the setup tab states the weekly mileage you need to already be running for the target you picked, and says plainly that twelve weeks to a marathon is a \u003cem\u003ebuild\u003c\/em\u003e, not a beginning. Most plans will happily sell you a goal you cannot reach from where you are standing. This one checks first.\u003c\/p\u003e\n\n\u003ch4\u003eThe distance model, and why it changes\u003c\/h4\u003e\n\n\u003cp\u003eStandard race prediction assumes aerobic power is the limiter. Past about two hours that stops being true — fueling, thermoregulation and durability take over, and a flat prediction badly oversells the marathon. So the prediction exponent shifts with the target: gentler for 7 mile through the half, steeper for 18 mile, steeper again for the marathon. The marathon number is presented as the optimistic end of the range, because that is what it is.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 60 sessions\u003c\/strong\u003e written five ways — one for each target distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLong runs that change unit with your race:\u003c\/strong\u003e minutes at 7 Mile, miles at everything longer, because those are different instructions to a different runner.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA marathon pace band\u003c\/strong\u003e defined as \u003cem\u003egoal\u003c\/em\u003e marathon pace — race pace for the marathon and 18-mile athlete, the steady aerobic-plus gear that finishes a long run for everyone else.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePeak long run in Week 9,\u003c\/strong\u003e three weeks out, then a real three-week taper rather than a token one.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo tests:\u003c\/strong\u003e a Week 4 Thursday 5K trial, placed so the deload-week long run survives, and a Week 8 Saturday 10K trial or tune-up race that re-keys everything that follows.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull pace table\u003c\/strong\u003e from recovery to repetition, with 800 m, 1000 m, mile and 2-mile splits, plus per-band heart rate targets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe rules of the long run\u003c\/strong\u003e and a complete fueling, hydration and race-week section — the parts of marathon training that decide the result and that most spreadsheets ignore.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA heart rate guide that treats heart rate as the primary instrument on the long run,\u003c\/strong\u003e with a race-day rule for the marathon and 18-mile athlete: Zone 3 through the first half, and Zone 4 at ten miles means slow down now.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3-day or 5-day setting.\u003c\/strong\u003e The 3-day core is deliberate and defensible — it follows the reduced-frequency, high-quality model, and it is the version that coexists with lifting.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA training log\u003c\/strong\u003e with all 60 sessions pre-loaded.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eAnyone with a half or full marathon on the calendar, anyone facing a 7 to 12 mile assessment, and hybrid athletes who need marathon-capable aerobic fitness without living on the road seven days a week.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA real, all-out 10K from the last six weeks — or any recent race, since the prediction table converts backward from a 5K or 10K reference row. Plus the base mileage the prerequisite box asks for, which depends on the distance you choose.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 60 sessions · 3 or 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e recent 10K (30:00 to 90:00 supported)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTargets:\u003c\/strong\u003e 7 Mile · 10 Mile · 13.1 Mile \/ Half · 18 Mile · 26.2 Mile \/ Marathon\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable for the next race and the next fitness level.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027141419328,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/03_Long-Distance-7-Mile-Marathon.png?v=1786933003"},{"product_id":"ultra-distance-50k-100-mile-training-12-24-36-week-program","title":"RUN | Ultra Distance 50K - 100 Mile Training (12\/24\/36 Week Program)","description":"\u003ch3\u003eAn ultra is not a long road race, and this program does not pretend it is.\u003c\/h3\u003e\n\n\u003cp\u003eStandard race prediction takes your marathon and extrapolates. Past 26.2 that model falls apart, because finish time is no longer governed by aerobic power. It is governed by terrain, vertical gain, fueling, heat, darkness, the state of your feet, and the minutes you spend standing at aid stations. Extrapolate anyway and you hand a runner a 100-mile goal that does not exist on any course with hills in it.\u003c\/p\u003e\n\n\u003cp\u003eSo this workbook uses a different model: your marathon time, a distance multiplier, a terrain factor, and an explicit aid-station allowance. You tell it the vertical gain per mile on your course, and it tells you what that course actually costs you.\u003c\/p\u003e\n\n\u003ch4\u003eMoving time and finish time are shown separately\u003c\/h4\u003e\n\n\u003cp\u003eIn a long ultra they are not the same number, and only one of them ends up on the results page. The workbook shows both, and warns you when your projection runs past the typical cutoff for that distance — before you sign up, not at mile 70.\u003c\/p\u003e\n\n\u003ch4\u003eChoose your runway: 12, 24 or 36 weeks\u003c\/h4\u003e\n\n\u003cp\u003eThis is not one plan stretched thin. It is three real phases, one tab each.\u003c\/p\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePhase 1 · Foundation\u003c\/strong\u003e — volume, time on feet, hiking skill, the back-to-back habit. No intensity until week 9. Used only in the 36-week plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePhase 2 · Base\u003c\/strong\u003e — volume plus vertical plus the first real threshold work, growing back-to-backs, a tune-up race. Used at 24 and 36 weeks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePhase 3 · Build, Peak and Taper\u003c\/strong\u003e — the twelve-week race build. Always used.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003ePick your length and the workbook maps it: every week band prints its program week number within the plan you chose, and any phase you are not using flags itself so you cannot train the wrong tab by accident.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eUp to 36 weeks and 180 sessions,\u003c\/strong\u003e reactive to four target distances and five terrain bands.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLong runs prescribed in time on feet, never in miles\u003c\/strong\u003e — the only unit that means the same thing on a road 50K and a mountain 100.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA weekly vertical target\u003c\/strong\u003e in every week band, scaled to your terrain, from minimal on the flat up to 8,000–12,000 ft for extreme mountain courses.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe back-to-back weekend as the core of the program.\u003c\/strong\u003e Saturday long run, Sunday second run on tired legs. Both are mandatory at every setting; the midweek days are the optional ones.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo goal-pace codes,\u003c\/strong\u003e because they are genuinely different instructions: goal effort as a flat-ground equivalent for training segments, and goal race pace with terrain included for race day.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePower hiking as a first-class pace,\u003c\/strong\u003e given as effort plus a reference range rather than a computed number, because on steep ground grade governs, not fitness.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe parts that decide the race:\u003c\/strong\u003e fueling at 60–90 g of carbohydrate per hour with gut training, feet, shoes, pack and poles, night running, aid stations, crew and drop bags, and DNF prevention.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA heart rate guide rewritten around a single idea\u003c\/strong\u003e — pace is an outcome, effort is the input.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3, 4 or 5 days per week,\u003c\/strong\u003e and a training log covering the program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eRunners moving up from the marathon to a 50K, and experienced ultra runners preparing for a 50 mile, 100K or 100 mile with a real mountain profile. Also for hybrid athletes who need the ultra build to coexist with strength work — the 3-day setting exists for exactly that.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA real, all-out road marathon from the last six months, and the elevation profile of your target race so you can work out feet of gain per mile. The setup tab states the prerequisite for your distance before the program begins.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12, 24 or 36 weeks · up to 180 sessions · 3, 4 or 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor:\u003c\/strong\u003e recent marathon (2:30:00 to 6:00:00 supported)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTargets:\u003c\/strong\u003e 50K \/ 31.1 Mile · 50 Mile · 100K \/ 62.1 Mile · 100 Mile\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTerrain bands:\u003c\/strong\u003e road\/flat · rolling trail · hilly trail · mountain · extreme mountain\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three phase tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable for every race on the calendar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027164127552,"sku":null,"price":110.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/04_Ultra-Distance-50K-100-Mile.png?v=1786933003"},{"product_id":"conjugate-hybrid-for-law-enforcement-swat-fire-rescue-12-week-program","title":"Conjugate Hybrid for Law Enforcement\/SWAT\/Fire \u0026 Rescue (12 Week Program)","description":"\u003ch3\u003eConjugate method, built for the people who get called at 3 a.m.\u003c\/h3\u003e\n\n\u003cp\u003eCreated by Jake Walker, this is the cleanest application of conjugate training to the tactical and first responder world we have published. Unlike the rest of the RLP catalog it is not built on a percentage-of-training-max engine — conjugate works off rep maxes and rotating variations, and this program stays true to that.\u003c\/p\u003e\n\n\u003ch4\u003eHow it is structured\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1, weeks 1–4 — Accumulation,\u003c\/strong\u003e waving to a 4 to 6 rep max.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2, weeks 5–8 — Intensification,\u003c\/strong\u003e waving to a 3 to 5 rep max.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3, weeks 9–12 — Peak and Expression,\u003c\/strong\u003e waving to a 1 to 3 rep max.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eWeek four of every block is a deload. Four training days a week: max effort upper, max effort lower, dynamic effort upper, dynamic effort lower — each with conditioning attached, rotating through Zone 2 work, athlete-choice energy system development, and max heart rate efforts.\u003c\/p\u003e\n\n\u003ch4\u003eThe part that makes it work\u003c\/h4\u003e\n\n\u003cp\u003e\u003cstrong\u003eYour movement variations are locked before week one.\u003c\/strong\u003e You choose six lifts up front — a full range bench variation, an incline variation, a partial range variation, two squat variations and a deadlift variation — and each one occupies a fixed slot that recurs three times across the twelve weeks. That is what lets you measure progress: the same lift in weeks 1, 5 and 9, so the rep max in week 9 means something. The workbook gives you a selection panel to fill in before you start and stamps a reminder on every top set telling you which weeks that slot reappears.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eThe notation is defined, not assumed.\u003c\/strong\u003e \"3 × max, 2 RIR\" means the first set is a true max and the remaining sets stop two reps short of failure. 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Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027185656128,"sku":null,"price":79.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/30_Conjugate-Hybrid.png?v=1786932678"},{"product_id":"ultimate-ruck-preparation-for-distances-from-3-miles-to-40km","title":"RUCK | Ultimate Ruck Preparation for Distances from 3 Miles to 40Km (12 Weeks)","description":"\u003ch3\u003eThe only ruck program that knows what your pack actually weighs.\u003c\/h3\u003e\n\n\u003cp\u003eRuck plans usually give you a distance and a weight and wish you luck. This one asks four questions first: how fast you covered three miles, what was in the pack when you did it, what you intend to carry on event day, and what you weigh. Then it builds twelve weeks of paces from the answers.\u003c\/p\u003e\n\n\u003cp\u003eBodyweight is an input because load cost scales with the pack as a fraction of the athlete, not as an absolute. Forty-five pounds is a different session for a 145 lb soldier than for a 220 lb one, and a program that cannot say so is guessing.\u003c\/p\u003e\n\n\u003ch4\u003eEight targets, US and UK\u003c\/h4\u003e\n\n\u003cp\u003e10 km TAB · 8 Mile · 16 km TAB · 12 Mile · 24 km (Fan Dance) · 18 Mile · 32 km TAB · 40 km TAB. The mile events American selection pipelines test, and the metric distances the British Army and UKSF tab — including the out-and-back over Pen y Fan by the name everyone actually uses.\u003c\/p\u003e\n\n\u003ch4\u003eWater and food are weight, and the workbook counts them\u003c\/h4\u003e\n\n\u003cp\u003eStanding rule: 8 oz of water and 100 calories for every planned mile. That is about 0.57 lb per mile added on top of your dry load — roughly +4.6 lb over 8 miles, +10.3 lb over 18, and more than +14 lb over a 40 km TAB. On the longest events that is over a third of a standard dry load, carried on top of it.\u003c\/p\u003e\n\n\u003cp\u003eThe setup tab shows the consumable cost at every distance. Each session's load cell shows it for that session. A gold strip shows your event pack as a percentage of bodyweight at the start line \u003cem\u003eand\u003c\/em\u003e at the finish, because the pack gets lighter as you drink it — which is exactly why the pace model uses average carried weight rather than starting weight.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 48 sessions,\u003c\/strong\u003e written eight ways — one for each target distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo mandatory ruck days\u003c\/strong\u003e (a quality ruck and the long ruck) plus \u003cstrong\u003etwo optional unloaded run days.\u003c\/strong\u003e Two days only, if the rucking sits on top of an existing strength program.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTerrain factored in:\u003c\/strong\u003e flat road or towpath, hilly on trail, or cross-country over open ground with no trail.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEvery pace given twice\u003c\/strong\u003e — what the effort looks like on your event terrain, and the flat equivalent for the days you train on a measured road, a track or a treadmill.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLoad prescribed per session,\u003c\/strong\u003e not per block: dry pack rounded to the nearest 5 lb because plates come in fixed sizes, plus water in ounces, food in calories, consumable weight in pounds, and pack weight at the start line.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA Week 8 re-test done properly\u003c\/strong\u003e — three miles at your \u003cem\u003eoriginal\u003c\/em\u003e test weight with no consumable load, same ground, same protocol. That is the entire reason test weight is a separate input from event weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThree blocks:\u003c\/strong\u003e load tolerance, then pace under load, then event-specific work — 85% of distance at Week 9, a 95% full-dress rehearsal at Week 10, taper, event on the Saturday of Week 12.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA heart rate guide written for load carriage.\u003c\/strong\u003e Heart rate reads lower than the effort feels, because the limiter on a long ruck is feet, shoulders, spine, hips and quads, not the heart. Expect cardiac drift past two hours. Never use a low heart rate as permission to add distance or weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow to build the pack\u003c\/strong\u003e — weight high and tight, hip belt carries, no shifting ballast, weigh it on a scale. And a full section on \u003cstrong\u003efeet:\u003c\/strong\u003e tape before, not after; stop inside the first two miles; socks are equipment; boots half a size up.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA training log with a FEET column\u003c\/strong\u003e alongside actual pack weight. Blister history at a given distance, weight and terrain is the most predictive data a rucker owns.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eSFAS, RASP, MARSOC, Recon and UKSF candidates. Anyone with a 12-mile standard to beat, a Fan Dance entry, or a 40 km TAB in front of them. And hybrid athletes who want load carriage programmed properly rather than bolted on.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA 3-mile ruck for time on flat ground at a known pack weight, a scale, and boots you have already broken in. Heart rate monitoring is optional but preferred.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 48 sessions · 2, 3 or 4 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e 3-mile ruck for time at a recorded pack weight\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eInputs:\u003c\/strong\u003e target distance, test weight, event dry weight, bodyweight, terrain, age, threshold heart rate, days, ambition\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · HR AND PACE GUIDE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable at any weight, distance or terrain.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027198402880,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/17_Ruck-Prep.png?v=1786932719"},{"product_id":"ultimate-swim-preparation-military-triathlon-open-water-dive-school-prep-12-weeks","title":"SWIM | Ultimate Swim Preparation (Military, Triathlon, Open Water, Dive-school Prep) 12 Weeks","description":"\u003ch3\u003eOne time in. Twelve weeks of send-offs out, in your own pool's units.\u003c\/h3\u003e\n\n\u003cp\u003eYou enter a 500 meter time and nothing else. The workbook calculates your 500 yard equivalent for you — it is a read-out, not a second box, so there is no way to enter two conflicting numbers and no way to put a yards time in a meters cell. That one anchor drives every target pace, every rest interval, every send-off and every work-to-rest ratio for twelve weeks.\u003c\/p\u003e\n\n\u003cp\u003eThen you tell it which pool you swim in — 25 yards, 25 meters or 50 meters — and every distance in every session is rewritten in those units. No converting on the pool deck. If all you have is a 500 yard time, there is a printed conversion band on the setup tab: find your yards time, select the meters time, once, ever.\u003c\/p\u003e\n\n\u003ch4\u003eSix targets, from a PST to an Ironman\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e500 yd\u003c\/strong\u003e · 0.28 mi — Dive School \/ PST prep\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e500 m\u003c\/strong\u003e · 0.31 mi — Dive School \/ PST prep\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e750 m\u003c\/strong\u003e · 0.47 mi — sprint triathlon\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e1.5 km\u003c\/strong\u003e · 0.93 mi — Olympic triathlon \/ open-water mile\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e1.9 km\u003c\/strong\u003e · 1.18 mi — 70.3 \/ half-iron\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3.8 km\u003c\/strong\u003e · 2.36 mi — Ironman \/ marathon swim\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eFor the 500 targets, the anchor test and the event are the same swim — an exact, repeatable measurement of the scored thing, taken twice inside the program.\u003c\/p\u003e\n\n\u003ch4\u003eCombat sidestroke, and fins\u003c\/h4\u003e\n\n\u003cp\u003eFlip the combat sidestroke toggle and every main set, drill and skill block is rewritten: CSS main sets, freestyle for aerobic work, breaststroke as the PST-legal alternate, and eight military-specific skill blocks in place of the open-water ones. The distance prediction changes too, because a lower-power, more sustainable stroke degrades less steeply with distance.\u003c\/p\u003e\n\n\u003cp\u003eTurn fin swimming on and every training swim over 1200 m gains a fin option with its own live pace band and the right kick for your mode — steady flutter kick from the hips in freestyle; drop the scissor and hold a continuous flutter or dolphin kick in combat sidestroke. Triathletes should leave it off, and the workbook says so: fins are not legal in your race, so paces built around them are a lie you pay for on race day.\u003c\/p\u003e\n\n\u003ch4\u003eEvery set carries its send-off and its ratio\u003c\/h4\u003e\n\n\u003cp\u003eNot \"8 x 100, moderate.\" You get the repeat distance, the target time in your pool's units, the rest, the send-off rounded to the clock, and the work-to-rest ratio spelled out — 5:1 to 14:1 on threshold sets, 2:1 to 3:1 on critical speed, deliberately under 1:1 on speed work. Read the set, set the clock, swim.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e12 weeks, 48 sessions,\u003c\/strong\u003e written twelve ways — six distances by two stroke modes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour session types:\u003c\/strong\u003e Monday threshold and Friday endurance are mandatory in every configuration; Wednesday speed and Sunday aerobic plus skills are added at three and four days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve pace codes in your pool's units\u003c\/strong\u003e — easy, aerobic endurance, tempo, threshold, goal race pace, critical speed, speed, pull, fin, kick, drill and time trial — with splits from 25 through 500 and a heart rate band on each.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCourse and environment factored in:\u003c\/strong\u003e pool, open water in a wetsuit, or open water bare, each with its own effect on your predicted time.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSwim-specific heart rate zones.\u003c\/strong\u003e Heart rate in water runs 10–13 bpm below the same relative effort on land, so the input is labeled SWIM threshold and the estimate accounts for it. The pace clock is primary, stroke count second, heart rate third.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo 500 tests built in\u003c\/strong\u003e — Week 4 and Week 8 — that re-key the second half of the program, plus a broken target swim at Week 9 and an unbroken rehearsal at Week 10.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSixteen rotating drills and skill blocks,\u003c\/strong\u003e open-water or military depending on your mode.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo butterfly, anywhere.\u003c\/strong\u003e And \u003cstrong\u003eno hypoxic sets and no breath-hold repeats,\u003c\/strong\u003e deliberately, with a plain explanation of shallow water blackout. Never swim alone is a hard rule in this program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eCandidates preparing for a PST, Dive School, BUD\/S or any scored 500, triathletes from sprint to full Ironman, and open-water swimmers who want structure instead of laps. If you have been swimming until you are tired instead of swimming to a clock, this is the correction.\u003c\/p\u003e\n\n\u003ch4\u003eWhat you need before you start\u003c\/h4\u003e\n\n\u003cp\u003eA 500 meter time (or a 500 yard time and the conversion band on the setup tab), a pool with a pace clock or a watch, and a training partner or lifeguard on deck.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx). Opens in Excel and in Google Sheets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · 48 sessions · 2, 3 or 4 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnchor test:\u003c\/strong\u003e 500 meters for time (yards equivalent calculated for you)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePools supported:\u003c\/strong\u003e 25 yard · 25 meter · 50 meter\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eModes:\u003c\/strong\u003e freestyle-led or combat sidestroke · fins on or off · pool or open water\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e SETUP · HOW TO USE · PACE AND HEART RATE · three block tabs · TRAINING LOG\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download. Reusable for every event and every re-test.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to. Never swim alone.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53027223863616,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/swimprepicon.png?v=1786911337"},{"product_id":"land-nav-terrain-walk-interactive-land-navigation-course-16-modules","title":"LAND NAV | Terrain Walk — Interactive Land Navigation Course (16 Modules)","description":"\u003cp\u003e\u003cstrong\u003eEveryone gets handed a map and a protractor and told to figure it out. This is the part nobody teaches.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eTerrain Walk is not a PDF and not a video course. It is a working land navigation trainer that runs in your browser. You drag a real protractor across a real grid. You shoot an azimuth on a lensatic compass that clicks. You plan a leg with a handrail, a backstop and an attack point, and the course scores your choices before you ever walk it. When you plot a point, you get graded in meters — right and up — not told \"close enough.\"\u003c\/p\u003e\n\u003ch3\u003eFive phases, sixteen modules\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePhase 1 — Read the map.\u003c\/strong\u003e How a map talks, colors and marginal information, layer study on a live sheet. Scale: 1:50,000 against 1:24,000 on identical ground. Contours and the ten terrain features, with a drill mode and a terrain profile cutter. Ordering your own gridded sheet at both scales.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePhase 2 — Plot and measure.\u003c\/strong\u003e MGRS grid reader and a plotting drill graded in meters. A draggable GTA 05-02-012 protractor, including the wrong-scale error demonstrated on purpose so you recognize it. Pace count calculator, distance bench and bead counter.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePhase 3 — The compass.\u003c\/strong\u003e Azimuths and the three norths, a declination diagram and a timed conversion drill. A full lensatic simulator with night mode and the three-degree click bezel. A Suunto MC-2 with a working declination setting.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePhase 4 — Move.\u003c\/strong\u003e Handrails and backstops, with a leg planner that scores yours. Time as a backstop: planning figures, the stop-time rule, a running clock. Leg card builder, box method walkthrough, deliberate offset calculator.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePhase 5 — Confirm and build.\u003c\/strong\u003e Confirming with GPS: latitude and longitude to MGRS, and a commit-then-confirm discipline drill. Design your own course with point quality scoring and a safety brief. Final evaluation: a twenty-question written exam drawn at random plus a five-point plotting practical.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAppendix.\u003c\/strong\u003e Numbers to memorize, compass safety distances, a thirty-term glossary, and the sources.\u003c\/p\u003e\n\u003ch3\u003eThe ground\u003c\/h3\u003e\n\u003cp\u003eEvery map is generated in your browser from one terrain model — the Buckner Ridge Training Area. Six thousand by four thousand five hundred meters, MGRS 17S QE, high ground at Hill 412. Contours come from marching squares over a sixteen-meter sample grid. Streams come from a real D8 flow accumulation over the same surface, so drainage runs where the terrain says it should. Both scales draw the same ground at the correct contour interval — 20 meters at 1:50,000, 20 feet at 1:24,000.\u003c\/p\u003e\n\u003cp\u003eNothing in it is a screenshot of a copyrighted sheet. All of it is generated.\u003c\/p\u003e\n\u003ch3\u003eBuilt on the doctrine\u003c\/h3\u003e\n\u003cp\u003eTC 3-25.26, \u003cem\u003eMap Reading and Land Navigation\u003c\/em\u003e. ATP 3-21.18, \u003cem\u003eFoot Marches\u003c\/em\u003e, for the movement rate figures. The Suunto MC-2 guide and the NOAA magnetic field calculator for declination. The three figures the internet usually gets wrong were checked against the source text: degrees are on the \u003cem\u003einner\u003c\/em\u003e scale of the protractor, a doctrinal pace is \u003cem\u003eone step\u003c\/em\u003e, and deliberate offset moves you about \u003cem\u003e18 meters per degree per 1,000 meters\u003c\/em\u003e.\u003c\/p\u003e\n\u003ch3\u003eHow you get in\u003c\/h3\u003e\n\u003cp\u003eThis is browser access, not a download. After you check out, go to \u003ca href=\"https:\/\/runliftperform-terrainwalk.netlify.app\/\" target=\"_blank\"\u003e\u003cstrong\u003eTerrain Walk — Land Navigation Course | Run Lift Perform\u003c\/strong\u003e\u003c\/a\u003e and type the same email address you used at checkout. That is the entire process — no account, no password, no app. Your browser stays unlocked for sixty days at a time, and access does not expire. Use the same email on your phone and it unlocks there too.\u003c\/p\u003e\n\u003cp\u003eProgress and exam scores save on the device you study on. Once the page has loaded, everything runs in the browser — you do not need a signal in the field.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eThis is a training aid. It does not replace supervised field practice.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53060719968576,"sku":"RLP-TERRAINWALK","price":14.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/rlp-landnav-terrainwalk-square-1080x1080-v2.png?v=1787546665"},{"product_id":"free-mobility-program-for-runners-and-lifters","title":"Built to Not Break — Free Mobility Program for Runners \u0026 Lifters","description":"\u003ch2\u003eBuilt to Not Break — The Free Mobility Program for Runners Who Lift\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eA 20-page mobility and injury-prevention manual for the hybrid athlete — 25 minutes a day, zero equipment, and a $0 price tag.\u003c\/strong\u003e If you run and lift, you are running two engines at once. That collision is where performance is built and where bodies quietly break down. Over \u003cstrong\u003e70% of training injuries are overuse injuries\u003c\/strong\u003e — the slow, predictable, preventable kind. This free mobility program turns 25 minutes a day into an insurance policy on the six places you are statistically most likely to fail.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eDownload it free, instantly, straight to your inbox.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003ch3\u003eWhat's Inside the Free Mobility Manual\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e01 · The Intelligence Brief\u003c\/strong\u003e — Injury-surveillance data amalgamated across runners, CrossFit\/HIFT athletes, and military\/tactical populations, so you know exactly \u003cem\u003ewhere\u003c\/em\u003e you break and \u003cem\u003ewhy\u003c\/em\u003e.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e02 · The Durability Doctrine\u003c\/strong\u003e — Mobility vs. flexibility, the joint-by-joint blueprint, CARs, and why a cranky knee is usually a stiff ankle or hip.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e03 · The Daily Operating System\u003c\/strong\u003e — Four short daily blocks: \u003cstrong\u003e5-minute Morning Prime\u003c\/strong\u003e, \u003cstrong\u003e10-minute Pre-Workout Ramp\u003c\/strong\u003e (with separate RUN-day and LIFT-day tracks), \u003cstrong\u003e5-minute Post-Workout Flush\u003c\/strong\u003e, and \u003cstrong\u003e5-minute Pre-Bed Restore\u003c\/strong\u003e.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e04 · The Prehab Armory\u003c\/strong\u003e — 4 targeted drills for each of the six injury hotspots, plus a sample weekly rotation that covers all six twice a week.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e05 · The Rehab Library\u003c\/strong\u003e — 10 return-to-training protocols, the Traffic-Light loading rule, and a Stop \u0026amp; Refer red-flags page.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eQuick Reference + Consistency Tracker\u003c\/strong\u003e — A one-page cheat sheet and a printable weekly checkbox grid.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eThe Six Hotspots This Program Defends\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eKnee\u003c\/strong\u003e — patellofemoral pain (runner's knee), IT band syndrome, patellar tendinopathy\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLow back\u003c\/strong\u003e — mechanical\/non-specific low-back pain, lumbar over-extension under load\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eShoulder\u003c\/strong\u003e — rotator-cuff tendinopathy, subacromial impingement, scapular control\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eFoot \u0026amp; ankle\u003c\/strong\u003e — plantar fasciitis, Achilles tendinopathy, lateral ankle sprain\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eShin \/ lower leg\u003c\/strong\u003e — medial tibial stress syndrome (shin splints), tibial bone stress\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eHip\u003c\/strong\u003e — hip-flexor and adductor strain, glute-medius weakness\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eZero Equipment Required\u003c\/h3\u003e\n\u003cp\u003eEvery drill in this mobility routine uses what you already own: a wall, a doorway, a chair or couch, a bath towel, a stair, a tennis ball, the floor, and — optionally — a loaded backpack. No bands, no roller, no gym required. Train it at home, in a hotel room, or in the corner of the gym.\u003c\/p\u003e\n\n\u003ch3\u003eWho This Free Mobility Program Is For\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003eHybrid athletes chasing a run PR and a lift PR in the same training block\u003c\/li\u003e\n  \u003cli\u003eRunners battling shin splints, runner's knee, plantar heel pain, or Achilles stiffness\u003c\/li\u003e\n  \u003cli\u003eLifters and CrossFit athletes whose low back and shoulders take the beating\u003c\/li\u003e\n  \u003cli\u003eTactical athletes, ruckers, and selection candidates who need to arrive durable\u003c\/li\u003e\n  \u003cli\u003eAnyone who wants a short, repeatable daily mobility routine that actually gets done\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eHow to Get It\u003c\/h3\u003e\n\u003cp\u003eAdd it to your cart, check out for \u003cstrong\u003e$0.00\u003c\/strong\u003e, and the PDF is emailed straight to the address you check out with. No credit card. No subscription required. Yours to keep, print, and train from.\u003c\/p\u003e\n\n\u003ch3\u003eFrequently Asked Questions\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eIs this mobility program really free?\u003c\/strong\u003e\u003cbr\u003e\nYes — completely. The full 20-page \u003cem\u003eBuilt to Not Break\u003c\/em\u003e manual is $0.00. Check out with your email and the PDF lands in your inbox automatically.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHow long does the daily mobility routine take?\u003c\/strong\u003e\u003cbr\u003e\n25 minutes total, broken into four short blocks (5 \/ 10 \/ 5 \/ 5). Short, frequent doses beat one long stretching session — cartilage has no blood supply and feeds on movement. On rest days, the AM Prime plus PM Restore alone take 10 minutes.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat equipment do I need for this mobility program?\u003c\/strong\u003e\u003cbr\u003e\nNone. A wall, a doorway, a chair, a towel, a stair, and a small ball cover every drill in the manual.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eIs this a good mobility routine for runners with shin splints or runner's knee?\u003c\/strong\u003e\u003cbr\u003e\nThe Rehab Library includes dedicated return-to-training protocols for medial tibial stress syndrome (shin splints), patellofemoral pain, IT band syndrome, patellar tendinopathy, Achilles tendinopathy, plantar fasciitis, ankle sprain, low-back pain, rotator-cuff irritation, and hip-flexor\/adductor strain — each with signs, an approach, and key work.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWill this help with mobility for lifting and squatting?\u003c\/strong\u003e\u003cbr\u003e\nYes. The Pre-Workout Ramp has a dedicated LIFT-day track — squat pry, hip-hinge groove, wall slides with external rotation, and Spanish-squat isometrics — built to unlock the ranges a barbell session demands and switch on the stabilizers that protect them.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat format is the download?\u003c\/strong\u003e\u003cbr\u003e\nA print-ready PDF, delivered by email immediately after checkout. Print the Quick Reference and Consistency Tracker pages and stick them on the wall.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eDo I need to be an experienced athlete?\u003c\/strong\u003e\u003cbr\u003e\nNo. Every movement is bodyweight, scalable, and cued step-by-step with set-up, execution, dose, and a coaching cue.\u003c\/p\u003e\n\n\u003ch3\u003eConsistency Is the Program\u003c\/h3\u003e\n\u003cp\u003eNone of these movements are heroic — and that's the point. The athlete who does 25 honest minutes every day out-durables the one who grinds an hour once a week. Miss a block, not a day.\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003eRUN · LIFT · PERFORM — Hybridize. Thrive.\u003c\/em\u003e More free training resources and programming at \u003ca href=\"https:\/\/www.runliftperform.com\"\u003erunliftperform.com\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003cp\u003e\u003csmall\u003e\u003cstrong\u003eStanding orders — read first.\u003c\/strong\u003e This manual is physical-training education, not a medical diagnosis or personalized treatment plan. It does not replace a physician or physical therapist. Train the ranges you can control pain-free, respect the Red-Flags page, and get cleared before starting if you have a known injury or medical condition. 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The RETEST tab shows what you gained and the numbers to type in to run it again.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuxiliary lifts steered by RPE.\u003c\/strong\u003e Rows, split squats, RDLs, weighted pull-ups and more, each with a starting load and an RPE target that has the final word.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMobility that progresses.\u003c\/strong\u003e Eight session-matched flows, eight moves each, one move per minute. Every move gets harder across four 2-week phases: Loosen, Lengthen, Control, Strengthen.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRuns with a clear rule.\u003c\/strong\u003e Every run shows a pace and a heart rate zone, plus which one wins. Speed and threshold: pace wins. Easy runs: heart rate wins.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eInside the workbook\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSTART HERE, SETUP, DASHBOARD, MOBILITY, CYCLE 1, CYCLE 2, TEST WEEK, RETEST, PACE + HR and an RPE CHART. The dashboard tracks all 60 days, your top-set loads week by week and your Iron Mile (HSI) score.\u003c\/p\u003e\n\u003cp\u003eDelivered as a Microsoft Excel workbook. Instant download.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eA look inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-01-start-here.png?v=1790543254\" alt=\"Start Here tab from the Bigger, Stronger, Faster workbook: what it is, the week and how 5\/3\/1 works\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eSTART HERE: the plan, the week and 5\/3\/1 in plain language.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-02-setup.png?v=1790543254\" alt=\"Setup tab from the Bigger, Stronger, Faster workbook showing the inputs and calculated training maxes\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eSETUP: enter your numbers once. Every load and pace in all 60 days comes from here.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-03-dashboard.png?v=1790543254\" alt=\"Dashboard tab from the Bigger, Stronger, Faster workbook showing 60 days at a glance and top-set loads\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eDASHBOARD: your numbers, all 60 days at a glance and your top-set loads week by week.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-04-cycle-1-day-tiles.png?v=1790543255\" alt=\"Cycle 1 day tiles from the Bigger, Stronger, Faster workbook with mobility, run and lift sessions\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eCYCLE 1: every day is a tile with your mobility, your run paces and your lifting loads filled in.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-05-mobility.png?v=1790543255\" alt=\"Mobility tab from the Bigger, Stronger, Faster workbook showing the four-phase progression\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eMOBILITY: 8 minutes a day, matched to the session and progressed in four phases.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-06-test-week.png?v=1790543255\" alt=\"Test Week tab from the Bigger, Stronger, Faster workbook with the mile test and rep-max tests\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eTEST WEEK: mile test, then rep-max tests on all four lifts.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-07-retest.png?v=1790543252\" alt=\"Retest tab from the Bigger, Stronger, Faster workbook showing gains and how to run it again\" style=\"width:100%;height:auto;margin:0 0 6px;border:1px solid #333;\"\u003e\u003cbr\u003e\u003cem\u003eRETEST: see what 60 days bought you, then run it again from your new numbers.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eGeneral fitness guidance, not medical advice. Get cleared by a physician before starting if you have any injury, heart condition or other medical concern.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":67587889594688,"sku":"RLP-BSF-60D","price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/bigger-stronger-faster-00-tile_34f70016-579b-430a-8923-23e151be81b3.png?v=1790543301"}],"url":"https:\/\/www.runliftperform.com\/collections\/featured-products.oembed","provider":"RunLiftPerform.com","version":"1.0","type":"link"}