A structured, science-backed plan that combines strength training and running into one coherent programme — built specifically for Irish and UK lads who played sport growing up and want to feel properly fit again.
Who It's For
You played GAA, football, or rugby until your late teens. You were fit without thinking about it. Then life happened — college, work, a social life — and the sport stopped. You still go to the gym, but you're going through the motions without a real plan.
This programme is not for elite athletes or people with 2 hours a day to train. It's for someone with a full-time job, a social life, and 5–6 hours a week to invest in getting properly fit again.
The Programme
Establish movement patterns, aerobic base, and the habits that make everything else possible. No heroics — just consistent, purposeful work.
Progressive overload kicks in. Running volume increases. You start to feel the compound effect of training both systems simultaneously.
Push your limits. PR your lifts. Run a 5km race. By week 12, you'll have measurable proof that hybrid training works.
What You Get
Day-by-day training schedule with sets, reps, paces, and rest periods. No guesswork.
3× per week full-body programme built around progressive overload. Works in any gym.
Structured Zone 2 base, tempo runs, and a 5km race-ready block. All paces prescribed.
Simple, evidence-based protein targets and meal frameworks. No calorie counting required.
Sleep, HRV, deload weeks, and how to manage the inevitable busy week.
Weekly check-in templates and a final test week to measure exactly how far you've come.
"I've been waiting for a programme that actually accounts for doing both. Every plan I've tried treats running and lifting as separate things. This is the first one that makes them work together."— Ciarán, 26, Dublin — waitlist member
Join the Waitlist
The programme isn't live yet — I'm building it properly, not rushing it. Join the waitlist and lock in the early-bird price before it goes to the public.
Questions
The waitlist is free. You're not committing to anything — just telling me you're interested. And if enough people sign up, it confirms the programme is worth building properly.