Hybrid GPP

12-Week Strength, Conditioning and Movement Program

Plan Description

This 12-week program is your launchpad to becoming strong, mobile, conditioned, and capable - not just in one area, but across the board. Whether you’re between race blocks, building back from a peak, or simply tired of feeling stuck in one gear, this plan delivers the structure, variety, and intent to build your best base yet.

Is This Plan For You?

You’re not chasing a single finish line - you’re chasing overall capability. You want to train hard without burning out, move well without feeling stiff, and build real fitness that lasts. This plan is for you if:

• You want to be strong, but not at the expense of conditioning


• You want to improve your cardio, without losing your edge in the gym


• You're looking for well rounded, intelligent training that keeps you engaged and progressing.


• You're returning to returning, transitioning between training blocks, or ready to lay a new foundation for future goals

Your Training Benefits

• Build total body strength with clean movement and consistent progression


• Improve aerobic capacity using both running and bike based conditioning


• Reintroduce plyometrics safely, from foundational patterns to reactive movements


• Enhance joint health and mobility with weekly prep and movement work


• Stay motivated with a structured but flexible weekly rhythm


• Finish the 12 weeks feeling fitter, more athletic, and ready for anything

Why Train With OMNIA?

For over five years, we've been proving that you don't have to choose between being strong or being fit. While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust, and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.

To get the most out of this program, you should:

• Have some experience with gym-based strength training


• Be comfortable with Zone 2 running or biking for 30-35 minutes


• Have access to a barbell and basic gym equipment


• Be ready to commit to 5-6 training sessions per week