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A custom 18 week strength program built specifically for runners preparing for Cocodona 250. Your program isn't built from a template. Your strength program is customized around…
Strength training is built around your current and projected running volume.
Key runs stay protected.
Previous injuries, current limitations, asymmetries, and areas of weakness are considered when selecting exercises and progressions.
Whether you're brand new to strength training or have years of lifting experience, your program starts at the appropriate level.
Home gym, commercial gym, garage setup, or a pair of dumbbells.
Your program works with what you actually have.
Your programming can prioritize:
Durability
Performance
Strength
Injury resilience
Running economy
Return to running
Race preparation
18 Weeks of Individualized Strength Programming, 2 Strength Sessions/Week
Efficient strength training designed to complement your running.
Individualized Exercise Selection. Exercises selected based on your goals, experience, equipment, and physical needs.
Progressive Programming.
Exercise Demonstrations
Running-Aware Programming. Your strength program is built around your running schedule and overall training load.
Ongoing Adjustments. Your program can be modified as your training, schedule, or body changes.
Program runs Dec 28th, 2026 - April 18th, 2027 with a taper timeline of April 19th- May 1st, 2027.
Capacity → Strength → Strength + Specificity → Maintain → Taper
Weeks 1–4: Foundation & Capacity
Build tolerance to strength training
Weeks 5–10: Maximum Strength
Increase force production
Weeks 11–14: Ultra-Specific Strength
Maintain strength + improve fatigue resistance
Weeks 15–16: Strength Maintenance
Maintain adaptations while minimizing fatigue
Weeks 17–18: Taper
Reduce fatigue, maintain neuromuscular readiness
Race: Cocodona 250
Execute
1. Maximum force
2. Single-leg strength
3. Calf + foot capacity
4. Eccentric capacity
5. Reactive strength
6. Trunk + hip stability
A custom 18 week strength program built specifically for runners preparing for Cocodona 250. Your program isn't built from a template. Your strength program is customized around…
Strength training is built around your current and projected running volume.
Key runs stay protected.
Previous injuries, current limitations, asymmetries, and areas of weakness are considered when selecting exercises and progressions.
Whether you're brand new to strength training or have years of lifting experience, your program starts at the appropriate level.
Home gym, commercial gym, garage setup, or a pair of dumbbells.
Your program works with what you actually have.
Your programming can prioritize:
Durability
Performance
Strength
Injury resilience
Running economy
Return to running
Race preparation
18 Weeks of Individualized Strength Programming, 2 Strength Sessions/Week
Efficient strength training designed to complement your running.
Individualized Exercise Selection. Exercises selected based on your goals, experience, equipment, and physical needs.
Progressive Programming.
Exercise Demonstrations
Running-Aware Programming. Your strength program is built around your running schedule and overall training load.
Ongoing Adjustments. Your program can be modified as your training, schedule, or body changes.
Program runs Dec 28th, 2026 - April 18th, 2027 with a taper timeline of April 19th- May 1st, 2027.
Capacity → Strength → Strength + Specificity → Maintain → Taper
Weeks 1–4: Foundation & Capacity
Build tolerance to strength training
Weeks 5–10: Maximum Strength
Increase force production
Weeks 11–14: Ultra-Specific Strength
Maintain strength + improve fatigue resistance
Weeks 15–16: Strength Maintenance
Maintain adaptations while minimizing fatigue
Weeks 17–18: Taper
Reduce fatigue, maintain neuromuscular readiness
Race: Cocodona 250
Execute
1. Maximum force
2. Single-leg strength
3. Calf + foot capacity
4. Eccentric capacity
5. Reactive strength
6. Trunk + hip stability