This programme is designed to make you fit enough to take on the challenge that is Lift Run*; a powerlifting and running competition combined to see who is the complete hybrid athlete. Being able to showcase top end strength with superior aerobic endurance is, in my opinion, the best way to display your hybrid athlete ability.
The plan starts with a GPP (general physical preparedness) phase, which contains general strength work with an introduction to the three main movements of Squat, Bench Press and Deadlift, as well as working on Zone 5/VO2 max aerobic work and Zone 1-2 steady state aerobic base work.
As the plan progresses it starts to specialise with intensities increasing and volume decreasing in the lifting, and more specific race pace work and tempo/threshold work for the running.
Expect to be the strongest AND fittest that you have ever been at the end of this 16 week programme. I have programmed this exact strength programme to clients at Plymouth Performance Gym in preparation for their Lift Run competition, with every single person achieving strength PRs. Now with a structured running schedule to match it, this truly is a hybrid athlete training programme.
*As the running element for Lift Run is 2 hours, this plan will also work perfectly for a half marathon distance race as well.