2 Days Per Week Workouts
Minimal effective training for maintaining fitness and building a baseline. Perfect for those with very busy schedules or as a supplement to other activities.
Best For
7 Programs at 2 Days/Week
Marathon Strength Prep
A 16-week strength block that complements marathon training. Builds the hip stabiliser capacity, posterior-chain endurance, single-leg load tolerance, calf and Achilles resilience, and trunk anti-extension that support injury resilience and trunk/hip control as running fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority.
Runner's Strength Foundation
An 8-week strength foundation block for runners. Builds glute capacity, hip-stabiliser strength, and trunk anti-extension that support running form and pelvic control as fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority. A foundational block to anchor any 5K-to-marathon program.
Golf Senior Strength
Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain. Focus on maintaining mobility, preventing common golf injuries, and building the stability needed for consistent ball striking well into your golden years.
Football Youth Development
Age-appropriate strength training for young footballers (14-18). Build foundational strength, develop movement skills, and reduce injury risk without compromising growth. Focus on bodyweight mastery, coordination, and building the athletic base for a long career.
Trail Running Power
A 10-week strength block for trail and ultra runners. Builds the climbing-power base (single-leg strength, hip extension, posterior chain capacity) and the descent-control chain (eccentric tolerance, ankle proprioception, lateral-chain stability) that support running form on technical terrain and sustained climbs and descents. Two strength sessions per week alongside running — kept at moderate-to-high intensity for the runner with experience under load.
Tennis Beginner Foundation
Build the foundational strength and conditioning for recreational tennis players. Focus on shoulder stability to prevent common injuries, leg strength for court coverage, and core stability for balanced strokes. Perfect for club players looking to improve their game and play injury-free.
Golf Short Game Precision
While most programs focus on driving distance, this program develops the stability, control, and fine motor coordination needed to excel in the short game. Build the core stability for consistent chipping, the shoulder control for precision putting, and the lower body stability for reliable wedge play.