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Workout cycles with elite veteran. Build your hybrid performance. Track and get allround mapping of your strength/weaknesses
Get strong and fit at the same time. Without guessing.
Lifting and running in the same week sounds simple until you try it. Your legs are dead for intervals. Your running stalls your lifts. You never know when to add weight, how hard the hard runs should be, or what to do when you miss a session.
The 6-Day Performance Week takes the guesswork out. It is a complete hybrid training program, built the way tactical athletes actually train: heavy compound lifts, power work, mostly easy aerobic volume with a few hard sessions, and recovery treated as part of the plan.
What's inside
The 6-day week structure. 3 strength sessions, 3 runs, one active recovery day and one full rest day, ordered so hard sessions never stack.
Full strength sessions. Every exercise with sets, reps, rest, effort target (RIR), coaching cues and swaps for home or limited equipment.
Three run sessions. Easy aerobic, 4-minute intervals and tempo, with pacing rules and heart rate zones.
An 8-week progression map. Exactly what changes each week, including a deload in week 6 and a retest in week 8.
Core, grip and mobility add-ons. 10-minute finishers after strength, plus a rest day mobility routine.
Benchmark tests. 2.4 km (1.5 mile) run, push-ups, pull-ups, dead hang, broad jump and working weights. Test in week 1, retest in week 8, and see exactly how far you came.
A "ready to advance" checklist. You'll know when your base is built and when it's time for something harder.
Scheduling rules. Short-week versions (3, 4 and 5 days), what to do when you miss a session, and how to fit strength and running on the same day.
Recovery and readiness check. A simple daily check that tells you when to push and when to pull back.
Printable session logs for all 8 weeks.
Who it's for
You've lifted and run before and want your base back, or want to hold a solid hybrid level.
You serve in the military, law enforcement or as a first responder, or you train like you do.
You have 5 to 6.5 hours a week and want a plan that respects your time.
Not for: complete beginners who have never squatted or deadlifted under load, or anyone training for a specific race.
What you need
A barbell and rack, a hex bar (or regular barbell), dumbbells, a bench, a box and a pull-up bar. Strength sessions take 50 to 65 minutes. Runs take 30 to 60 minutes.
How long should I run the program?
8 weeks as one block. After week 8, the retest and the "ready to advance" checklist tell you whether to move on or run another block with your new numbers.
FAQ
How long should I run the program?
8 weeks as one block. After week 8, the retest and the "ready to advance" checklist tell you whether to move on or run another block with your new numbers.
Can I do it at home?
Yes, with dumbbells, a pull-up bar and a band. Every exercise has a swap listed.
Can I combine it with BJJ, a team sport or a physical job?
Yes. The guide shows you how to count that work and adjust the week.
What do I get after purchase?
An instant download of the PDF. No subscription.
Prepare in peace. Perform under pressure.Featured Products
Most programs are not built for what selection actually demands.
This one is. Three strength programs, a full 7-week periodized cycle, four circuit training benchmarks, a dynamic warm-up protocol, and injury prevention built in from day one.
You will know what to do, in what order, and how to track your development every week.
What is inside:
- 3 strength programs (legs and chest, legs and back, full body power) with A, B and C session variants
- 4 circuit benchmarks: Fitness, Cindy, Fight Gone Bad, Well-Rounded
- Dynamic warm-up protocol for every session
- Basis 1 and 2 injury prevention circuits
- Full 7-week periodization plan with control sessions and a built-in deload
PDF. 3 pages. Instant download.
Your job does not wait for you to be ready. Neither does your family.
This program is built for the person who has to perform when it matters, on the job, under pressure, on no sleep - and still show up at home afterward. It works around shift schedules, unpredictable weeks, and the reality of being a parent.
Six training days. Three strength sessions, two runs, and one circuit per week. If you miss a day, you pick up where you left off. The program does not fall apart because life got in the way.
What is inside:
— 3 strength programs with A, B and C session variants
— 8-week periodization plan: 3 strength, 2 runs, 1 circuit per week
— Long run progression: 60 to 85 min Zone 1-2
— Interval progression: 6 to 10 x 4 min Zone 4
— 4 circuit sessions to pick from each week: Fitness, Cindy, Fight Gone Bad, Well-Rounded
— Basis 1 and 2 injury prevention after every run
— Built-in deload at week 4
PDF. 3 pages. Instant download.