THE STRUCTURE FOR

LIFTING &
rUNNING

A simple weekly structure to build strength and endurance without living in the gym.

Get The Structure →

→ The 7-day structure I use.
→ Weekly emails on making it work.

25,000+ subscribers

Ironman finisher

14+ years experience

Get The Structure + Weekly Emails

The 4-hour weekly structure I use when I have a job, stress, and weeks that don't go according to plan.
‍
Not optimal, just repeatable.

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Running That Preserves Strength

Cardio structured to protect your lifts.

Strength That Supports Running

Lifting programmed to improve your stride.

Hybrid training doesn't have to feel complicated

Most training advice is built for full-time athletes who can nap between sessions. That's not you. You have a job. You have stress.

You need a system that actually fits.‍

That's what this is.
‍
Training designed for normal people with real lives.

The Framework

Simple Structure

A weekly template you can follow without thinking.

Consistency

Hard days stay hard. Easy days stay easy.
No grinding yourself into the ground.

Built for Real Life

Miss a session? Just move to the next one.
The structure survives chaos.

Complementary Training

Lifts that build power for running without destroying your legs.

14 years in the trenches.
40 hours in the office.

I started lifting in 2010.
For over a decade, the gym was my anchor - my non-negotiable.

In 2023 I started running.
Multiple Marathons, an Ironman finish and I still lift four days a week.

I work a 9-to-5.
I train with fatigue, busy weeks, and the same schedule constraints you do.

My mission is simple:
Cut through the "guru" noise and give you repeatable systems that work when life gets busy.

I didn't get here because I'm more disciplined.
I got here because I have a system that survives real life.

Start Here

The Hybrid Week

Free

What's included:

The 7-Day Weekly Structure

Lifting + running workout template

Adjustments for when life breaks the plan

Weekly email check-ins

Priority notification when coaching opens

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