{"title":"Military PT Test Prep","description":"\u003cp\u003ePT test scores are won in the four weeks before the test, not the week of. These programs target the exact events you will be graded on and nothing else: the deadlift, power throw, hand-release pushups, sprint-drag-carry, plank and 2-mile run of the \u003ca href=\"\/products\/army-acft-prep-4-week-program\"\u003eArmy AFT\u003c\/a\u003e; the HAMR shuttle, reverse crunch and 1.5-mile of the \u003ca href=\"\/products\/air-force-pt-test-prep-4-week-program\"\u003eAir Force assessment\u003c\/a\u003e; the 1.5-mile, forearm plank and 300 yd shuttle of the \u003ca href=\"\/products\/navy-prt-preparation-4-week-program\"\u003eNavy PRT\u003c\/a\u003e; pullups, pushups, plank and the 3-mile of the \u003ca href=\"\/products\/marine-pft-prep-4-week-program\"\u003eMarine PFT\u003c\/a\u003e.\u003c\/p\u003e\n\u003cp\u003eYou enter your current numbers on day one and every set is sized from them. If pullups are the score you are leaving on the table, the \u003ca href=\"\/products\/30-day-pull-up-program-increase-by-15-every-30-days\"\u003e30 Day Pull-Up Program\u003c\/a\u003e runs alongside any of these. Police, federal and fire candidates use the same plans — the events overlap almost entirely.\u003c\/p\u003e","products":[{"product_id":"navy-prt-preparation-4-week-program","title":"NAVY PRT Preparation (4-week program)","description":"\u003ch3\u003eThe PRT changed. Your training should have changed with it.\u003c\/h3\u003e\n\n\u003cp\u003eThe plank replaced the curl-up in 2020, and plenty of sailors are still training for a test that no longer exists. 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. 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\u003eTabs:\u003c\/strong\u003e program · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e pullup bar, dip station, measured route. No barbell required.\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. 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":48681130885440,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/NAVYprt.png?v=1716413875"},{"product_id":"marine-pft-prep-4-week-program","title":"MARINE PFT Prep (4 week program)","description":"\u003ch3\u003eA perfect PFT is 20 pullups, a fast three miles, and a plank that does not quit.\u003c\/h3\u003e\n\n\u003cp\u003eFour weeks, five days, no barbell. This program is bodyweight from end to end because the Marine PFT is a bodyweight test, and time spent under a bar is time not spent adding pullups.\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\u003eA weekly split that trains both halves of the test:\u003c\/strong\u003e distance and strength, tempo and strength, a pure calisthenics anaerobic day, a Zone 2 nose-breathing distance run, and a speed day built on mile and 400 m repeats.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEvery scored event covered\u003c\/strong\u003e — pullups, two-minute pushups, one-minute situps, the plank, and the 3-mile run.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVolume calculated from your maxes,\u003c\/strong\u003e not from a generic table. Dips, chinups, toes-to-bar and burpees over the bar all scale to your tested numbers and climb week over week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA 3-mile-anchored pace table\u003c\/strong\u003e covering every training zone from endurance to anaerobic speed, with rest-period guidance for each.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek three peaks, week four deloads,\u003c\/strong\u003e so you arrive at the test sharp rather than cooked.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe standards on the sheet:\u003c\/strong\u003e 20+ \/ 10+ pullups, 80+ \/ 47+ pushups in two minutes, 50+ \/ 38+ situps in a minute, 3:30+ plank, 26+ \/ 15+ burpees, 30 \/ 10 dips, 12 \/ 4 toes-to-bar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eMarines chasing a first-class PFT or a perfect score, and anyone who needs pullups and a three-mile time to improve at the same time without a gym membership.\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\u003eTabs:\u003c\/strong\u003e program · Run Table · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e pullup bar, dip station, and a measured route. No barbell required.\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. 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":48681130950976,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/MarineCorps.png?v=1716413353"},{"product_id":"army-acft-prep-4-week-program","title":"Army AFT Prep (4 Week Program)","description":"\u003ch3\u003eThe Army test is the only PT test with a barbell in it. Train it that way.\u003c\/h3\u003e\n\n\u003cp\u003eMost fitness-test programs hand you pushups and a run. The Army's does not work like that — a 340 lb deadlift and a 12 m power throw are scored events, and no amount of calisthenics will produce them. This is the one four-week workbook in the line that carries full barbell periodization, because the test demands 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 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\u003eEvery scored event trained deliberately:\u003c\/strong\u003e the 2-mile run, hand-release pushups, the plank, the three-rep-max trap bar deadlift, the standing power throw, and the sprint-drag-carry.\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 treadmill speed and grade conversions.\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\u003eThe standards 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, 12 m \/ 8 m power throw, 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 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\u003eSoldiers with a record test on the calendar who want a score, not a survival. Especially useful if the deadlift or the power throw is the event costing you points — those are strength 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 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. 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":48681131344192,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/Army.jpg?v=1721765802"},{"product_id":"air-force-pt-test-prep-4-week-program","title":"Air Force PT Test Prep (4 Week Program)","description":"\u003ch3\u003eThe Air Force test has options. Train the ones you are actually going to pick.\u003c\/h3\u003e\n\n\u003cp\u003eSince the assessment was rebuilt you can choose your cardio component and your core component — and most people pick badly, because they have never trained the alternates. This four-week workbook covers the whole menu: the 1.5-mile run and the 20 m HAMR shuttle, hand-release and standard pushups, the plank and the cross-leg reverse crunch.\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. 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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":48681131409728,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/US_Air_Force_logo.png?v=1721765618"},{"product_id":"30-day-pull-up-program-increase-by-15-every-30-days","title":"30 Day Pull-up Program (Increase by 15%+ every 30 days)","description":"\u003ch3\u003e15% Ascent. One number in, thirty days out.\u003c\/h3\u003e\n\n\u003cp\u003eIf you cannot dominate the bar, you do not own your bodyweight. This is a thirty-day protocol built on a single input — your max strict pullups, dead hang to chin clear, no kipping and no excuses — and every rep of every session for the next month is calculated from it.\u003c\/p\u003e\n\n\u003ch4\u003eThree mechanisms, not one\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStraight sets\u003c\/strong\u003e at 50 to 78% of your max, paired with slow eccentric work on a six-second lower to build the tissue that survives high volume.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEMOM density days\u003c\/strong\u003e — a low rep count every minute on the minute for eight to fifteen minutes. Greasing the groove with a stopwatch, accumulating volume that never approaches failure.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeighted ladders\u003c\/strong\u003e that unlock automatically once you clear twelve strict reps: 25 lb through the first two weeks, 35 lb in week three, back to 25 lb for the taper. 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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":51572393083200,"sku":null,"price":15.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/31_30-Day-Pull-Up-Program.png?v=1786931877"},{"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. Every sheet carries an acronym key scoped to the terms that actually appear on it, and the cover carries the full master key of around seventy terms.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks, four days a week,\u003c\/strong\u003e across three periodized blocks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSix tabs:\u003c\/strong\u003e cover with mission and how-to-read guidance, three block tabs, a warm-up tab, and coach's notes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eConditioning on every training day,\u003c\/strong\u003e not bolted on as an afterthought.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA print-ready PDF\u003c\/strong\u003e alongside the workbook — seventeen pages, tabloid landscape, paginated so no training week ever splits across a page break.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eColor-coded rows\u003c\/strong\u003e distinguishing main lifts, conditioning, accessories and warmups at a glance, with gold cells marking everything you fill in.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eLaw enforcement, SWAT and SRT operators, firefighters and rescue personnel — anyone whose job demands maximal strength on no notice plus the conditioning to keep working afterward. Also for experienced lifters who want conjugate programming that does not ignore their engine.\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) plus a print-ready PDF\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week blocks · 4 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e a well-equipped gym — barbell, rack, bands or chains, specialty bars useful but not required\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExperience:\u003c\/strong\u003e intermediate to advanced. You should already be confident in the main lifts.\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. 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. You assume responsibility for your own training. © Resilient Edge LLC · RUN LIFT PERFORM.\u003c\/small\u003e\u003c\/p\u003e","brand":"Run Lift Perform","offers":[{"title":"Default Title","offer_id":53063781744960,"sku":"RLP-MOB-FREE-001","price":0.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/MobilityManualGraphic_02d38063-144c-4e3d-929c-115b5f5e69ba.png?v=1787587145"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/collections\/US_Air_Force_logo.png?v=1786972593","url":"https:\/\/www.runliftperform.com\/collections\/military-pt-test-prep.oembed","provider":"RunLiftPerform.com","version":"1.0","type":"link"}