Unlock Your Fastest Running—With Strength Plans Backed by 10+ PhDs and NFL-Level Expertise
Built with 10+ PhDs and a decade of elite sport science, these strength plans boost speed, improve running economy, and build the durability to finish strong. All backed by the latest research.
Be First to Access the Ultimate Strength Plan for Runners
Get early access and save before the full launch.
Proven at the Highest Level of Elite Sport. Trusted by Runners Everywhere.
The Problem Most Runners Don’t See Until It’s Too Late
You’re chasing a PR—but the gains have stalled. Your legs are heavy. Recovery drags. You keep hitting the same wall.
Why? Because most strength plans weren’t built for runners.
They’re recycled gym routines that ignore fatigue, timing, and how lifting impacts performance.
The result? Plateaus. Burnout. Injuries. Another race cycle gone sideways.
The Fix: Built by Experts. Backed by Data.
The Strength-For-Runners Protocol
This protocol was developed by former NFL sport scientist Jonah Rosner and 10+ PhDs in strength and conditioning.
It’s grounded in 50+ peer-reviewed studies, and tested everywhere from NFL weight rooms to real-world marathon prep.
You’ll get:
Strength, power, and durability—without wrecking your legs.
Better running economy that supports your hard sessions.
Zero junk lifts. Zero guesswork. Maximum carryover.
Stop wasting effort on plans that weren’t built for you.
Train with a system designed to make you faster, stronger, and harder to break.
What You Get With Early Access Pricing
A bundle that combines proven training principles with real-world experience from PhDs and pros who’ve guided runners at every level, from beginners to Olympians.
Total Value: $400 → Yours for $47
16-Week Strength Protocol - Beginner or Intermediate
$99 Value
A complete, science-based plan to build running-specific strength without wrecking your legs.
Includes:
A clear intro to the science, purpose and timeline (10 pp)
Plug-and-play weekly calendars with sets, reps, and progressions
Easy charts to schedule lifts around your runs and race day
AND
Exercise Library
$49 Value
Get HD demos, coaching cues, and safety tips for every movement in the plan.
RIR & Intensity Guide
$29 Value
A simple cheat sheet to know exactly how hard to push. No more guesswork.
Timing Guide
$19 Value
Wondering when to lift and when to run? Use this guide to drop strength seamlessly around your workouts with this plug-and-play template.
Lifetime Updates
$99 Value
Get every future version, totally free.
Early Access Bonuses
Don’t wait. Once early access ends, the bonuses will be sold separately.
Run Plan (pick one of four plans)
Beginner, Intermediate, or Advanced plans—plus a HYROX-specific run plan built to pair with hybrid-style training.
Nutrition Blueprint
Daily protein, carbs and fat targets
to support performance, recovery and body comp goals.
Fueling Guide
Science-backed strategies for fueling every training session and race: pre/intra/post-session nutrition, plus special case playbooks (e.g. early runs, doubles, long runs).
Supplement Guide (+80 pp)
Deep dive into 100+ supplements with exact guidance on what’s worth taking (and what’s not), backed by science and tailored by athlete type and training goal.
RPE Guide
Get smarter with effort: dial in your intensity using science-backed rating systems.
Shoe Rotation Guide
How to build a rotation for better recovery, durability, and performance gains.
Start Breaking PRs Again
Strength that fits your running
Train smarter with sessions built to support your runs, not sabotage it.
Fewer injuries. More consistency
Stay healthy with exercises tested in both research and real-world race prep.
Science you can actually use
Backed by 50+ peer-reviewed studies, delivered in a way that fits your real training week.
Be the First to Get the Bundle
Your legs will thank you at mile 20
Meet the Coach
Built by who Pro Athletes Trust, Now Available to You
Jonah Rosner isn’t your average run coach. He’s a sport scientist who’s optimized performance for over 100 NFL and NBA athletes using tools like force plates, VO2 max testing, and cutting-edge biomechanical analysis.
At just 25, he became the youngest sport scientist in NFL history with the Houston Texans.
Since then, he’s consulted for Olympic-level athletes, led performance testing at Nike’s NYC Lab, and helped everyday runners hit marathon PRs, qualify for Boston, and finally break through the plateau.
Now, for the first time, he’s teamed up with 10+ PhDs to build something for runners outside the pro bubble.
Science-backed strength plans that help you run faster, stay healthy, and train without guesswork.
All the benefits of elite-level training, translated into a system you can actually use.
What Other Runners Are Saying
Train Like the Pros. Without Paying Pro Prices.
Get the same science-backed system used by top 0.1% athletes, now built for real-world runners.athletes, now built for real-world runners.
Strength & Nutrition Bundle
$400 Total Value → Just $47 During Early Access
You’ll Get (Only Free During Early Access)
16-Week Strength Plan (Pick from 2 levels)
Matching Run Plan (Beginner, Intermediate, Advanced, or HYROX-specific)
HD Exercise Demo Library
RIR & RPE Effort Guides
Strength Timing Guide (Fits into any run schedule)
40-Page Nutrition Blueprint +Fueling Guide (Daily macros + session-specific strategies)
80+ Page Supplement Guide (100+ supplements ranked + explained)
Shoe Rotation Guide for Performance & Recovery
Lifetime Access + All Future Updates
Don’t Miss Your Chance to Train Smarter for Less
Save big on the bundle and still grab those new running shoes you’ve been eyeing.
Frequently Asked Questions
Who is Jonah Rosner?
Jonah is a sport scientist and performance coach with a decade of experience optimizing athletes in the NFL, NBA, and beyond. His work blends cutting-edge research, tech, and real-world coaching to help runners train smarter and perform better.
When does early access start?
Very soon. Join the waitlist and you’ll be the first to know and get the early access discount.
Who is this for?
Any runner who wants to get stronger without wrecking their legs. Whether you're training for your first half or chasing a sub-3 marathon, this plan fits around your running, not against it.
How do I get the bundle?
Join the waitlist. When early access opens, you’ll get an email with the link. Once you buy, you’ll get instant access to all materials. No subscriptions, just a one-time payment and lifetime access.
Do I need a full gym?
No. The plan includes smart swaps for bodyweight or minimal equipment if you're not training in a gym.
Will this make me bulky?
No. The volume and structure are designed to build strength and power, not mass.
Can I use this mid-marathon block?
Yes. It’s built to support your race training with minimal added fatigue, so you can keep hitting your long runs and key workouts.
What if I’m not ready to start right away?
No problem. All downloads and future updates will wait in your inbox. Start when you're ready.
Is $47 a subscription?
No. It’s a one-time payment. You get lifetime access to everything. No hidden fees and no recurring charges.
30-Day “Stronger or It’s Free” Guarantee
If you don’t feel noticeably stronger, more durable and more confident in your training within four weeks, just email us. No forms, no hoops. 100% refund. You put in the work. We’ll back the results
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