This is for: -Intermediate runners with more of a strength training background. -Endurance athletes (5k through marathon) and HYROX athletes who want to spend THREE strength sessions per week building a stronger, more muscular, more resilient body without turning lifting into a third “workout sport” that trashes running quality. -In the "off-season" meaning no true race coming up, WITH the intention of getting stronger for a few months while MAINTAINING miles and working on speed, power, strength. What you’ll get: Three repeatable sessions per week, each ~45 minutes: -Day A (Anterior-focused): squat emphasis + horizontal push/pull + quad accessory + hip/rotation + calf/tibialis work -Day B (Posterior-focused): hinge emphasis + vertical push/pull + hamstring accessory + hip/rotation + calf/tibialis work -Day C (Power Focused Full Body): trap bar work + plyos + rotational work + incline press/ vert single arm pull + lateral hip movement What it’s optimized for: -Muscle-building stimulus that fits endurance realities (moderate-to-high weekly sets, intelligently distributed). -High training quality and repeatability THROUGH RIR (most work stays 1–3 reps shy of failure). -A built-in plyometric “micro-dose” through good ol fashioned jump rope for ankle stiffness/reactivity with conservative weekly contacts. -A contrast style training day on the third day. Develop power + become more springy off the ground. How Often To Use The Program: This is a 4 week program designed to be used as a BLOCK. 3 weeks of building strength and 1 week of a deload. The idea is to use the program over and over again for 12 weeks straight.. getting stronger each time.