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PREP PROGRAM

Start with this training schedule if you want the easiest possible starting point. This 4-week Prep Program will prepare you for success. 

90-DAY CHALLENGE

Click Download to get your 90-Day Training Schedule and Diary. This program has 3 levels of difficulty and weekly evaluations to keep you challenged at just the right level, injury free!

BODYWEIGHT TRAINING 2.0 AND BODYWEIGHT REHAB

This program systematically develops the athletic fundamentals essential to health and sports performance. To stay in great shape, you need strengthen your foundation. Click on the button below to get your training schedule.

EFX TRAINING + MOBILITY RX

This is what superheroes are made of! Mobility Rx teaches you to get into ideal joint alignment for optimal force absorption, while Elite Functional Exercise (EFX) challenges your ability to maintain that alignment, which determines strength and performance. This plan is most effective after the 90-Day Challenge and Bodyweight Training 2.0 plans. 

BODYWEIGHT STRENGTH TRAINING FOR RUNNERS – Low Mileage Running

For those casually interested in long-distance running, here is a low mileage running program that combines Bodyweight Strength Training for Runners with Bodyweight Training 2.0 for a total of four training sessions per week. This is a good schedule for anyone just getting started with running.

BODYWEIGHT STRENGTH TRAINING FOR RUNNERS – High Mileage Running

This high mileage running program is for serious runners that need a higher training volume and greater focus on running and mobility. This schedule combines Bodyweight Strength Training for Runners, Mobility Rx, and timed 30-60 minutes runs.

ACTIVE RECOVERY

After each program, use this 2-week active recovery schedule to allow fully recovery with skill-based workouts that deepen your understanding of athletic fundamentals. 

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