Hypertrophy +1 Mile/Sprint Distance (4 week program)

Size and speed are not opposites. They are just rarely programmed together.

This is the hypertrophy block for athletes whose test is short and fast — a mile, a mile and a half, a two-mile. Instead of long slow distance eating into your recovery, the running is short, sharp and intervalled, which sits far better alongside heavy volume on the bar.

How the loading works

You 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. You look at the cell and you load the bar.

Your mile time sets the interval targets. Every 400 and every 800 has a number on it.

What is inside

• Four weeks, five days a week, combining four barbell lifting days with dedicated sprint and interval sessions.
• Four barbell lifts — bench, squat, overhead press, deadlift — on percentage-based loading with high-rep back-off volume.
• Interval running rather than distance: repeated 800 m and 400 m efforts with calculated target times and prescribed rest, roughly 1:1 to 1:2 work to rest.
• A mile time trial in week three with a target time generated from your opening test.
• Lower total running volume than the middle-distance version by design — higher intensity, less interference with the size work.
• A full movement library with technique demos and mobility work.

Hybrid Strength Index. 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.

Who this is for

Athletes 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.

Specifications

• Format: Excel workbook (.xlsx), auto-calculating. Printable.
• Length: 4 weeks · 5 days per week
• Anchor test: 1 mile for time, plus four barbell lifts
• Equipment: barbell and rack, pullup bar, dip station, track or measured route
• Delivery: instant digital download

This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.