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
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 feel heavy on key workout days. Your recovery drags, and you keep hitting the same wall, race after race.
Why? Because most strength plans aren’t built for runners.
They’re recycled bodybuilding routines that create junk fatigue, ignore proper timing, and ultimately sabotage your running.
The result? Plateaus. Burnout. Injuries. Another race build gone sideways.
The Fix: A Strength Program Built for Runners.
Backed by Science.
This is different. This strength system was engineered by former NFL sport scientist Jonah Rosner and a team of 10+ PhDs, grounded in 50+ peer-reviewed studies to solve one problem:
How to make runner stronger, faster, and more injury resistant.
We threw out the bodybuilding fluff and focused only on what works, tested everywhere from NFL weight rooms to real-world marathon prep.
You’ll become:
A more powerful and resilient runner —without compromising your most important workouts.
Zero junk lifts. Zero guesswork. Maximum carryover to your running.
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: $450 → Yours for $47
16 Week Ultimate Strength Plan for Runners:
Build Power, Prevent Injuries, and Set New PRs
$99 Value
Simply choose the plan that matches your experience level:
Base Strength Plan
(Perfect for the majority of runners)
✅ Perfect for the majority of runners (about 80%) who are new to lifting and want a simple, effective routine.
✅ Train with the best in the world, using a plan developed by 10+ PhDs and pro strength coaches.
✅ Build injury resilience by strengthening the tendons, bones, and joints that take a pounding from running.
✅ Improve your running economy so you can run faster while using less energy.
✅ Fit strength training into your life with two short, 30-50 minute sessions per week.
✅ Finish your races stronger by developing the late-race power to fight off fatigue.
Intermediate Strength Plan
(Advanced Lifter Ready to Unlock New Speed)
✅ Designed for the experienced lifter with 2-3+ years of consistent, structured strength training.
✅ Maximize your performance potential with a plan engineered by 10+ PhDs and elite performance coaches.
✅ Develop explosive power with advanced plyometrics and complex lifts like the Trap Bar Speed Pull.
✅ Increase your top-end speed by improving neuromuscular coordination and tendon stiffness.
✅ Build a truly athletic foundation that translates directly to a faster, more powerful running stride.
✅ Take your performance to the next level and unlock new levels of strength and speed.
Here’s Exactly What's Included in Your Protocol:
✅ The "Why" Behind the Work: A clear 10-page intro to the science and purpose, so you understand how each movement makes you a better runner.
✅ 16 Weeks of Plug-and-Play Workouts: Detailed weekly calendars with the exact sets, reps, and progressions to eliminate all guesswork.
✅ The Perfect Schedule: Simple charts to seamlessly schedule your lifts around your key runs and race day, so you always feel fresh when it matters most.
The Lift Timing Guide
$19 Value
Finally, a simple system to schedule your training. This guide shows you exactly when to lift and when to run for optimal results.
✅ Learn the "48-Hour Rule" so your legs always feel fresh for long runs and speed work.
✅ Get a plug-and-play weekly template that seamlessly integrates your strength sessions around your runs.
✅ Stop the stressful planning and train with confidence, knowing you're recovering like a pro.
The RIR & Intensity Guide
$19 Value
This guide teaches you the secret to building strength without the debilitating soreness that ruins your runs.
✅ Avoid the #1 lifting mistake that leaves runners feeling sore and slow.
✅ Use the simple RIR scale to know exactly how hard to push, eliminating guesswork.
✅ Build functional power without the "junk fatigue" that compromises your key workouts.
Your On-Demand Video Form Coach
$49 Value
This complete video library is like having a strength coach in your pocket, ensuring every rep is safe and effective.
✅ Never guess on form again with crystal-clear HD video demos for every exercise.
✅ Get more from every rep with expert cues and tips to maximize your results safely.
✅ Lift with total confidence, knowing every movement is effective and injury-free.
Unbeatable Guarantee: Lifetime Updates
$99 Value
This is not a static, one-time PDF. You are buying into a living, evolving system of performance.
✅ A plan that never gets outdated. As the science of running and strength evolves, so will your training plan.
✅ Get every future version, free. You will receive all new protocols, workouts, and guides as they are released.
✅ One purchase, a lifetime of value. You get permanent access to our cutting-edge, world-class training.
Early Access Bonuses
Don’t wait. Once early access ends this Saturday, the bonuses will be sold separately.
BONUS #1: Your Choice of Elite Run Plan (Choose 1 of 4)
($97 Value)
Perfectly pair your new strength routine with a world-class, science-backed run plan designed by PhDs and elite coaches. No matter which path you choose, you're getting a complete system for success.
Here's What You Get in Every Run Plan:
✅ A complete, day-by-day schedule with every run, workout, and rest day planned out to eliminate guesswork.
✅ A mix of proven workouts—including long runs, tempo efforts, and speed intervals—to build your endurance and make you faster.
✅ Clear RPE-based guidance for every session, so you always know exactly how hard to push for optimal results.
✅ Flexible 20-week and 16-week options to fit your specific race calendar and timeline.
✅ Expert guides on warm-ups and tapering to ensure you arrive at the start line healthy and peaked for performance.
Simply Choose the Plan That Matches Your Goal:
Beginner Marathon: A clear, step-by-step path to your first finish line.
Intermediate Marathon: For the established runner ready to smash a new PR.
Advanced Marathon: For the dedicated marathoner chasing a specific time goal.
HYROX Running Plan: A specialized plan to turn your running into a weapon.
Supplement Guide
($49 Value)
Cut through the hype. This guide distills over 1,000 peer-reviewed studies into a simple, plug-and-play system for the supplements that actually work.
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✅ Instantly find what you need with a "Quick-Start Matrix" showing exact doses and timing for every recommended supplement.
✅ Get a complete race-day supplement plan, including exactly what to take 60 minutes before the start to boost performance.
Nutrition Blueprint (Macro Guide)
($47 Value)
Stop guessing your macros. This guide provides the exact daily numbers you need to fuel your specific training, support recovery, and achieve your body composition goals
✅ Know exactly how much to eat with personalized macro targets for your rest days, easy runs, long runs, and strength sessions.
✅ Learn to "fuel for the work required" so you have maximum energy for hard days without over-eating on easy ones.
Fueling Guide (Nutrient Timing)
($47 Value)
This is your complete playbook for every key workout and race day. It ends all confusion about what to eat and when to eat it for peak performance.
✅ Learn the simple 48-hour carb-load protocol to maximize your energy for half and full marathons.
✅ Finally know exactly how many gels to take per hour for your specific race distance.
RPE Guide
($19 Value)
Get smarter with effort. This simple guide teaches you how to listen to your body and dial in the perfect training intensity to prevent overtraining and burnout.
✅ Learn the real difference between a true "Easy" and "Threshold" effort to ensure your easy days are truly easy and your hard days are effective.
✅ Get a simple 1-10 RPE chart that translates abstract data into what it actually feels like from a conversational pace to an all-out sprint.
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.
Early Access Ends This Saturday (Sept. 20) at midnight ET
Your legs will thank you at mile 20
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.
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.
Train Like the Pros. Without Paying Pro Prices.
Get instant access to the same science-backed system used by top 0.1% athletes, now built for real-world runners.
Scroll Down to Select Your Plan ↓
Strength & Nutrition Bundle -
ALL PLANS
$900 Total Value → Just $97 During Early Access
You’ll Get (Only Free During Early Access)
All Run Plans (Beginner, Intermediate, Advanced, and 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)
Lifetime Access + All Future Updates
What Plan to Choose?
A detailed guide to help you pick the best combination of Strength (Base or Intermediate) and Marathon Plans (Beginner, Intermediate, Advanced or HYROX).
Expand each plan to see full details
Strength Plans
Marathon Plans
Base Strength Plan
✅ Perfect for the Majority of Runners (80%) who are new to structured strength training or have been lifting for less than 2-3 years.
✅ Primary Goal: To build foundational strength, prevent common running injuries, and improve your running economy.
✅ A Manageable Schedule of two 30-50 minute sessions per week that fit easily around your running.
✅ Learn Foundational Movements with workouts featuring key exercises like Goblet Squats paired with simple plyometrics.
✅ Train with the Best in the World, using a science-backed plan developed by 10+ PhDs and pro strength coaches.
✅ Finish Your Races Stronger by developing the late-race power to fight off fatigue.
Intermediate Strength Plan
✅ Designed for the Experienced Lifter with 2-3+ years of consistent training who is comfortable with complex lifts and plyometrics.
✅ Primary Goal: To maximize power, develop explosive speed, and enhance your performance readiness for a new PR.
✅ An Efficient Schedule of two 45-60 minute sessions per week designed for maximum impact.
✅ Master Advanced Lifts with workouts featuring complex movements like Ballistic Trap Bar ISO Pulls to build elite-level power.
✅ Maximize Your Performance Potential with a plan engineered by 10+ PhDs and elite performance coaches.
✅ Build a Truly Athletic Foundation that translates directly to a faster, more powerful running stride.
Beginner Marathon Plan
✅ Perfect for First-Time Marathoners who can comfortably run for 60 minutes and want a clear, step-by-step path to the finish line.
✅ Finish Your First Marathon Healthy & Confident with a plan that builds your self-belief and proves what you're truly capable of.
✅ A Manageable Schedule that averages 4-5 runs and 25-35 miles per week, designed to build your endurance safely.
✅ Learn the Fundamentals with a mix of easy runs, simple workouts, and guided 90+ minute long runs.
✅ Train with Confidence, Not Guesswork, using a plan designed by PhDs and Olympic-level coaches.
✅ Flexible 16-Week Option Included to fit your specific race calendar and timeline.
Intermediate Marathon Plan
✅ Designed for the Established Runner with 2+ years of consistent training who can run for 60-90 minutes continuously.
✅ Set a New Personal Record by building on your foundation with more advanced, targeted workouts.
✅ A Consistent Schedule of 4-5 runs per week, averaging 30-45 miles to build serious fitness.
✅ Raise Your Sustainable Pace with key workouts like 40-50 minute continuous marathon-effort tempo runs.
✅ Trust in Science, Not Chance, with a plan engineered by PhDs and experienced endurance coaches.
✅ Flexible 16-Week Option Included to adapt the plan to your specific race schedule.
Advanced Marathon Plan
✅ Engineered for the Dedicated Marathoner with 2-3+ years of structured training and at least one marathon finish.
✅ Achieve a Peak Time Goal with a complex, high-volume system designed for your highest performance.
✅ A Demanding Schedule of 5-6 runs per week, consistently totaling 40-50+ miles.
✅ Master Race-Day Intensity with advanced workouts like 3K-2K-1K interval ladders and race-pace long runs.
✅ Train Like a Pro with a plan developed by PhDs who have coached Olympians and elite athletes.
✅ Flexible 16-Week Option Included for a more condensed, high-performance build-up.
HYROX Running Plan
✅ Built for the Dedicated Hyrox Athlete who is already strength training and running 2-3 times per week.
✅ Dominate the Runs and turn your running into a competitive weapon that shaves minutes off your finish time.
✅ A Focused Schedule of 2-3 key runs per week, designed to stack perfectly with your existing strength work.
✅ Master "Compromised Running" with specialized workouts that mix running intervals with fatigue-inducing exercises.
✅ Gain a Scientific Advantage with a running-specific plan built by performance PhDs.
✅ Flexible 20-Week and 16-Week Options to perfectly match your competition calendar.
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 or $97 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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