Brandon Caldwell
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Off-Season 4-Day Strength Build
Get started today!
This is for:
-Endurance athletes (5k through marathon) and HYROX athletes who want to spend the off season REALLY focused on strength. Building muscle. Maintaining cardio fitness or maybe focusing more on top end speed.
-Those wanting to go through a TRUE STRENGTH SEASON.
-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:
FOUR 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:
-Day D (Upper Body Focused)
Training characteristics:
-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.
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.
Goal:
Strength
Strength
Functional, Weight lifting, Full Body
4 weeks program
4 days/week
45-60 mins
Level:
Advanced
Advanced
Goal:
Strength
Strength
Functional, Weight lifting, Full Body
4 weeks program
4 days/week
45-60 mins
Level:
Advanced
Advanced
Used the in-season 3-day strength during my half marathon build and it was spot on.
Josh
The weekly full body is peak. Keeps my workouts fresh and I usually do these alongside my running plan I wrote for myself!
Nick
Been using the mobility sessions 1x/week and it's literally been a game changer!! Love the community section too.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the app
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Community
Connect with supportive, real people
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Reminders
Set workout reminders to stay on track!
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About Brandon Caldwell
RUN + STRENGTH COACH
I played college baseball for two years.
When it ended, I didn’t miss the games. I missed training with purpose.
I studied Exercise Science at SIU, ran a 5-location supplement company, opened a store… and realized supplements weren’t the answer.
I was bored with “fitness.” So I built something better.
Running. Lifting. HYROX. Half marathons. A full marathon..
But I kept seeing a gap in the industry. Former athletes don’t all of this aspirational content.. they really just need structure and education around Hybrid training.
How to build strength without wrecking runs. How to structure their week. How to run and strength train in a way that supports their goals.
That’s why this app exists.
Frequently asked questions
What makes this app different? How do I know it will work for me?
The app subscription updates weekly/monthly. Think of it like netflix for hybrid training. We will consistently update the app weekly with new full body strength training.
New programs will consistently be added for different experience levels in half marathon, marathon, and hyrox training over time.
Each strength program is created with the understanding that you are either in-season or out-of-season OR you are looking to just train for quality of life.
I’m a beginner, is this for me?
100%. I have programs for beginner hybrid training such as RUN N' LIFT LVL 1. I also have full body strength training that will meet you where you're at. The goal with this is to give you enough resources and with our guidance, you can pick the program that matches where you're at and your current endurance goals.
How do I choose a program once I subscribe or do the 7-day?
Start at the "START HERE" section and I will walk you through how to choose a program that fits where you're at. This will depend on your goals, total training time allowed per week, and any races you have scheduled.
Can I cancel anytime?
Yes!! The purpose is for you to have access to everything I produce and come and go as you please.
Are there strength and running programs?
Yes. There are strength programs dedicated to IN-SEASON training and OFF-SEASON training when you are focused on building more strength. There are currently run programs specifically as well built on your estimated lactate threshold pace through the pace calculator we provide.
Running programs are added over time as a way to add more value to runners at different levels. We will let you know each month as more programs are added.
What is all included with the monthly subscription?
Everything. All the strength and running programs. The weekly full body strength collection. The community group chat. All the mobility sessions, dynamic warm-up sessions, core training, and more.
24/7 customer support
[email protected]
In-app chat support
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