Lift Heavy, Run Far, Pray Hard 12 Week Strength Plan (3-Day Full Body) (Endurance Compatible)
This is a 12-week strength performance system designed to build strength, durability, discipline, and spiritual grounding alongside an existing running or triathlon program.
Each week follows a structured 3-day full body lifting approach focused on progressive overload, controlled reps, and efficient training that supports, not interferes with endurance performance. Alongside the physical work, every session includes a daily prayer and scripture to develop mindset, focus, and faith.
This program is built on simplicity and consistency. The movements stay similar by design, allowing you to reinforce proper movement patterns, build strength gradually, and stay fresh for your endurance training.
This is not just a strength plan.
It is a system for showing up, staying disciplined, and honoring God through effort and consistency, even when balancing multiple demands.
The goal is not just to get stronger, but to become more durable, resilient, and grounded in every area of life, physically, mentally, and spiritually.
Who This Program Is For
• Runners and triathletes wanting to build strength without sacrificing performance
• Athletes balancing endurance training with limited time
• Individuals seeking structure, discipline, and purpose
• Beginner to intermediate lifters
What This Program Builds
• Musculoskeletal durability → reduce injury risk and handle training load
• Strength efficiency → improve power without excess fatigue
• Mental resilience → stay consistent during demanding training cycles
• Spiritual discipline → build presence and purpose daily
Core Philosophy
• Strength supports endurance
• Discipline creates freedom
• Faith builds consistency
Program Structure
Strength Training (3 Days/Week)
• Full body sessions each day
• Emphasis on compound lifts (squat, hinge, push, pull)
• Dumbbells + unilateral work for balance and stability
• Core training focused on control and injury prevention
• Moderate volume to avoid interfering with endurance training
Daily Prayer & Mindset
• Short prayer or reflection
• Bible verse or principle
Focus Areas:
• Discipline
• Gratitude
• Leadership
• Presence
Builds consistency, resilience, and purpose-driven training.
Key Principles
What to Expect
• Improved strength without compromising endurance
• Increased durability and reduced injury risk
• Greater discipline and mental toughness
• Stronger sense of purpose and presence
You will succeed if you:
• Keep lifts controlled and intentional
• Stay consistent with all 3 sessions
• Balance effort with recovery
• Reflect weekly
Final Word
This is more than training.
It’s about becoming
• Strong in body
• Durable in performance
• Disciplined in action
• Grounded in faith
Lift Heavy. Run Far. Pray Hard.
Show up daily.
I’m Bobby Dwojakowski, a Certified Personal Trainer, Nutrition Coach, father, IRONMAN, ultra runner, and former Poland Lacrosse athlete.
I know what it takes to balance family, work, and training while chasing big goals. My coaching is built on discipline, accountability, and real-life sustainability, with personalized plans that build strength, endurance, confidence, and lasting results so you can perform at your best and lead your family by example.