Bodyweight Power

Finally! Bodyweight Strength Training that Focuses on Power
(No gym or experience required)

Work out at home with no fancy equipment!

Strength training is not cross-training for runners. It’s just part of smart training. 

Keep reading this page and I’ll show you how to balance strength with running so you can maximize gains in both, boost your speed into a lethal finishing kick, and gain definition that your partner will love (seriously – strength training has side benefits)!
…Even if you’re short on time (our workouts are short and to the point).
…Even if you’re not sure how (or when) to do certain exercises and how many reps.
…Even if you don’t know anything about strength training and just prefer running.

Why Should Runners Care About Strength Training?

Is it surprising that I don’t think strength workouts are cross-training? Rather, strength work is just part of your training as a runner.

Cross-training is supplemental exercise that can be helpful to your running, like cycling.
But just like form drills, strides, or dynamic flexibility exercises, strength training is an integral part of how to train distance runners.
Just look at how pro runners train – ALL of them focus on getting stronger!
If you’re not strength training, then you’re not training.
Skeptical? Let’s break down the science.

Strength Training Prevents Injuries

If you struggle with injuries, getting stronger is perhaps the most valuable thing you can do to stay healthy.

With the annual injury rate among runners around 70-80%, focusing on a proven prevention strategy is a no-brainer.
Your tendons, bones, ligaments, and connective tissues will get tougher and better able to withstand the repetitive impact forces of running.
And stronger muscles don’t get as sore or break down as easily. With a runner-specific strength program, you’ll recover faster from workouts and long runs (making training a lot easier!).
And it doesn’t take hours – just two sessions per week are all you need – to feel like this:
I don’t just feel better; I feel transformed – like a brand new runner. I’ve never run like this – with strength and without aches and pains. I’m excited to run and discover what improvements I can make.” – Rebecca

Strength Improves Your Economy

Not only does a high-quality strength program prevent injuries, but it will help you run more efficiently.

That means you’ll use less energy to run the same pace or distance. Who doesn’t want that?
As your muscles get stronger and better able to recruit more muscle fibers, you’ll have a more powerful stride, improved economy, and a blazing fast finishing kick at the end of a race.
That’s because you’ll have more muscle fibers available to you – so if you get tired, your body has a larger fiber pool to choose from. 
The end result? Less fatigue, more power, and faster finishing times.

Stronger Runners Are Faster Runners

Strength train explosively and you’ll soon be able to run explosively.

Other than delaying fatigue or preventing injuries, the other big benefit to strength training is that you’ll be able to sprint faster at the end of a race.
Several powerful factors make strength workouts a great tool for speed:

If you’ve ever struggled to finish strong at the end of a race – to find that “higher gear” to power through the finish – then the strength workouts in this program will give you the power to smash through your next finish line.

Soon, you’ll be passing all of your competitors before getting that new PB!
I ran a 7:00 mile, a minute faster then my previous PR. I’ve PRed my 5k and 10k multiple times over the last few months. My average pace use to be 9:00 – 9:30 and now it’s 8:00 – 8:30 with some runs averaging sub 8’s.
Looking forward to more injury-free PRs over the coming years.” – Dan

The Ultimate Litmus Test...

I can show you all the reasons for strength training – from the overwhelming consensus of the exercise science community, to my experience coaching thousands of athletes, and the “down in the trenches” testimonials from athletes and coaches in sports around the world.

But I don’t want you to take my word for it. 
The ultimate litmus test is studying the training of elite athletes. 
From marathon champ Shalane Flanagan to internationally-ranked steeplechaser Colleen Quigley, they all spend time getting stronger.
It’s like Olympian Dathan Ritzenhein told me during an interview:
The most important thing to being a good runner is developing your aerobic capacity but the longer you neglect the structure of your body the easier it is to get injured.
Running is most important to runners. But injuries await if you don’t get stronger…

If the best runners in the world are making strength training a priority – and you want to achieve YOUR potential – then you should be, too.

It’s not just elite runners. How do regular runners benefit from strength training?

“I feel like a completely different runner”

I am an experienced trainer, coach, and post rehabilitation specialist and have to say that your exercise selections are spot on with what I use with clients. They work, I have seen them work first hand!”  Nick
“I’m running 4-5 days per week and have no pain in my hips, knees, or back. The advice you gave has given me the confidence to increase my mileage and now my legs feel stronger.” – Mike

Deb – a mom who escaped a long cycle of injuries

I feel like a completely different runner. I feel closer to how I felt as a college athlete!
I run more consistently with much faster recoveries now. With higher mileage and well-planned workouts, my running is smooth and I feel almost ‘injury-proof.’
I’m in a perpetual state of strong, smooth running and have very few truly bad days anymore. I finished the North Face Endurance Run (50 miles) full of energy and never lost steam.  Nothing aches except mild muscle soreness and I am ready to get right into marathon training. I won’t need a long recovery period.

Sarah – a frustrated marathoner to Boston Qualifier

My hips have never been this strong. Ever! All the kinks I’ve had for so long do not exist anymore and I am enjoying my runs so much more now. And… running sub 8:00’s easily!
This is the first time that I have been able to start a marathon cycle in 4 years. Every other time I wound up injured before I even started. If it were not for you I would not have realized the additional work that should be done. 
I’m looking forward to this training cycle and so are my hips, glutes, hamstrings and IT Bands! Thanks again, Jason.

Even though every runner will see incredible progress with the right strength training, some of us sabotage ourselves.

Do you hold yourself back by believing this myth?

Do You Make These Strength Training Mistakes?

“I already go to strength classes”

Fun, but ineffective!
Many runners are already doing some type of strength training.
Maybe it’s a Body Pump class at the gym, an early-morning “bootcamp,” CrossFit, or a P90X workout from the DVD set.
That’s certainly better than nothing. But it’s far from ideal.
It’s simply not how runners should strength train
After all, the ultimate litmus test is how pro runners get stronger and none of them do P90X, Body Pump, or CrossFit WOD’s…
Strength training that has an aerobic or metabolic component isn’t focused exclusively on strength – and that’s putting you at a disadvantage.
You’re leaving speed on the table.
You’re increasing your injury risk.
You’re not getting as strong as you could be.
And I refuse to let you settle for sub-par training.

“I don’t have time for strength training!”

There’s no doubt that finding the time for a high-quality strength session (on top of your normal running schedule) can be difficult.
But the real issue isn’t whether you have time, it’s whether you’re ready to improve.
Do you love running? Do you want to take your racing to the next level?
Passionate runners like you will make a small sacrifice to transform their running.
You don’t need hours every week. You’re not a bodybuilder.
And you don’t need to hit the gym 4-5 times every week. Who has time for that?
All that’s needed to dramatically improve your strength, athleticism, injury resilience, power, and speed are two 30-60 minute sessions per week (that you can do at home).
That’s it.
If you’re reading this, then you’re the type of runner who will invest the time, sweat, energy, and passion to discover your true potential.

“But strength training will make me bulky!”

No, it won’t.

First, look at runners like Shalane Flanagan, Galen Rupp, or Kara Goucher (actually, look at ANY pro or collegiate runner). 

Are they “bulky?” Of course not! And they all strength train regularly.
In fact, all that strength work makes them strong, ripped, and lean:

Let’s consider what’s necessary for hypertrophy, or muscle growth:

As a runner, especially one following this program, you will not be following a strength schedule that prioritizes hypertrophy. And you certainly won’t avoid all catabolic exercises because running falls squarely into this category!
While you may occasionally have a calorie surplus, you won’t have the other two main ingredients for gaining muscle. 
Instead, this program prioritizes strength and power – the ability to produce high forces quickly. And you’ll be running too, which makes muscle gain extremely difficult.
Besides, muscle growth requires very heavy weights and continuously lifting more weight over time. Since this is a bodyweight training program, this isn’t something you have to worry about.
So no, you won’t “bulk up.” But you will improve your body composition and most importantly, increase the strength, power, and resiliency of your muscles.
Ready to ditch the junk-science and train like a competitive runner? You’re in the right place.


Bodyweight Power

For the first time, there’s now a progressive, periodized, power-oriented bodyweight strength program for runners.

If you’re passionate about discovering their potential, read on:

Bodyweight Power will show you exactly what to do – the exercises, recovery period, and proper ordering so you can focus on runner-specific strength and speed.

We even show you each exercise, performed in a small apartment (see, you don’t need a gym!):

In 16 weeks, you will be more powerful and ready to smash your personal bests.

But we didn’t just include strength videos in this program. You’ll get a lot more:

Free Updates for Life

Once you invest in Bodyweight Power, you’re part of the family.

That means any updates, upgrades, or additions to the program are yours at no extra cost to you – for the life of the program.

You’ll get administrative upgrades as well as new interviews, workouts, and videos that are added to BP. It’s just the right thing to do.

Bodyweight Power Has 4 Phases:

Because BP is periodized, each phase of training has a distinct focus.

Periodization simply refers to the goal of the training. Just like your running plan progresses from easier running to harder running, simple to complex workouts, and lower mileage to higher mileage, Bodyweight Power progresses as well.

Phase 1: Your Foundation

The first four weeks will strengthen every muscle group in your body as well as toughen connective tissue, thicken tendons, and add durability to joint capsules, ligaments, and cartilage. 

In other words, you’ll build a resilient body that’s far less likely to get injured. 
We’re conditioning your body for strength and preparing your body for the more advanced, explosive movements later in the program.
This phase of training will prepare you for the more demanding work that follows.

Phase 2: Increase Difficulty

After a focus on general strength and making you as impervious to injury as possible, we’ll focus on speed and overall athleticism with more demanding exercises.
Weeks 5-8 introduce explosivity and teach your nervous system how to create force quickly by accessing those deep neurons and fast twitch fibers you need for mid-race surges and a blazing fast finishing kick.
More demanding exercises, extra weight, and logical exercise progressions improve the coordination of both your slow and fast twitch fibers while you’re running.
Which means…
You’ll become more efficient while increasing your capacity for top end speed

Phase 3: Complexity + Intensity

Now we enter the peak phase of our strength program. For four weeks, we’ll build power and further improve your running economy.
This phase adds plyometrics, more weight, and advanced exercises to increase your ability to utilize the stored elastic energy and reactive forces of your muscles and tendons.
Runners use their legs like pogo sticks. 
We’ll make your legs the most powerful and efficient pogo sticks this side of the finish line.

Phase 4: Peak for Performance

No exercise program is complete without a phase of training that focuses exclusively on getting you ready to PERFORM.
Your workload will peak and you’ll strategically rest so you’re strong and rested for your upcoming race. We’ll alternate the focus from strength to power so you’re ready to race at the peak of your ability.
The peaking phase of training will keep your Central Nervous System tuned up, primed for speed, and ready to deliver a new Personal Best.
This is the exciting stuff. This is when you’ll unleash your speed.

Learn From the Best

Bodyweight Power Plus includes advice from leaders in the running, strength, and fitness industries to help you achieve your peak performance. 

Pete Magill on Master’s Training

Pete Magill is a 60-year old Master’s Athlete, coach, and author.

He has coached at the youth, high school, open, and masters levels. He’s led his club teams to 19 masters national championships in cross country and road racing. He’s won the individual title in six masters national cross country championships, holds five American age group records, and is the oldest American to break 15:00 for 5K, running 14:45 for 5000 a few months before turning 50.

In this conversation, we focus on the aging athlete and how to adjust your training as you get older.

Ryan Smith

Ryan Smith on Common Running Problems

Ryan Smith is a physiotherapist with a Doctor of Physical therapy degree, CrossFit coach, and strength and conditioning coach. He is also a lead instructor for the Institute of Clinical Excellence in the Fitness Athlete division.

A former soccer player and wrestler, he believes strongly in strength training throughout your lifetime for longevity.

In this conversation, we focus on movement knowledge, pain, common physical problems he sees among runners, and a lot more.

Staci Ardison on the Power of Strength Training

Staci is one of the most transformative success stories I’ve seen among female strength athletes. Overweight and out of shape in 2010, she started lifting weights.

Today, she can deadlift over 400 pounds and squat over 250 pounds. She started as a CrossFit athlete and transitioned into powerlifting and even StrongMan competitions. She’s now a coach at Nerd Fitness.

Staci is joining us to inspire you to strength train, address common misconceptions, and answer common questions.

Kate Galliett on Movement and Injury Prevention

Kate Galliett is movement expert, trainer, and author specializing in functional movement, mobility, and strength. 

She’s spoken and taught classes on injury prevention for all kinds of athletes from rock climbers, runners, to weight lifters.

Our discussion focuses on injury prevention and athleticism.

Victoria Sekely on Bodyweight Power

Victoria Sekely is a running coach, certified strength and conditioning specialist, and doctor of physical therapy. She’s also the creator of the Bodyweight Power programming!
In this conversation, we focus on the details of this program: why it’s structured the way it is, how it accomplishes its stated goals, how to make the most of it, and more.

Christie Aschwanden on Effective Recovery

Christie Aschwanden is a science journalist and former health columnist for the Washington Post. Her book Good to Go is my favorite book exploring the topic of athletic recovery.

In this conversation, we discuss how runners can best recover from their workouts, whether we overcomplicate this issue, and what recovery methods are actually worth your time.

About Jason Fitzgerald

Jason Fitzgerald

Jason Fitzgerald is a USATF certified coach and the founder of Strength Running, which includes his award-winning running blog, YouTube channel, and the top ranked Strength Running Podcast.

A collegiate runner at Connecticut College, he finished Top 10 in the 2006 New England 3,000m Steeplechase final and was a member of the 2002 National Championship-qualifying cross country team. His favorite events are the mile, steeplechase, and 5k on the track.
A 2:39:32 marathoner, he won the 2011 Morraine Hills Half Marathon, the 2012 Maryland Warrior Dash obstacle race, the 2013 Potomac River Run Marathon, and many other local races.
Jason is Men’s Running Magazine’s 2017 Influencer of the Year, a sought after speaker, and has been published in Runner’s World, Business Insider, Forbes, Health Magazine, The Washington Post, PodiumRunner, Trail Runner Magazine, The Huffington Post, and many other major media.

More importantly, he has helped tens of thousands of runners around the world just like you get stronger, prevent more injuries, and race faster. His work has been featured in:

Meet Dr. Victoria Sekely

Victoria Sekely is a RRCA and USATF-certified running coach, certified strength and conditioning specialist through the NSCA, and a doctor of physical therapy. She is the mastermind behind the strength programming in Bodyweight Power. 

A guest on the Strength Running Podcast in episodes 135 and 231, her practical strength training advice has also been featured in Trail Runner Magazine, Newton Running, and other major media.

Victoria recognizes that stronger runners are better runners who are less likely to get injured, more likely to run faster, and have better form. 

Is Bodyweight Power For You?

I’m from Boston, so I want to be direct: this program is not for everyone.

You should not join if you lift weights regularly and know your way around a gym. You’ll find the bodyweight strength sessions too easy. If that’s you, High Performance Lifting is a better option.
If you’re unwilling to follow the workouts, track your progress, or you just want to look at the programming, please do not join.
But if you’re ready to discover your potential, I’m excited to welcome you to Bodyweight Power.
Soon you’ll be strength training to become a more powerful runner – in the comfort of your own home. You’ll be following programming exclusively created for BP by a certified strength and conditioning specialist who’s also a running coach and physical therapist. 
And, like these runners, you’ll notice the difference:

“I am happy to share that I ran 2:53:14 at the New Delhi Marathon in India on 3/7/21 thereby achieving a PR by over 16 mins at the distance in 12 months. I last ran a 3:09:58 at the same race in 2020.” – Shreyans

Does any of the below describe you? Then you should join:

Runners who understand the transformative power of a strength and running coach-approved strength program are encouraged to join below.

These athletes understand the leverage they get from being stronger:
With fewer injuries, you can run happier and more consistently with less time off.
(And we all know that consistency is the secret sauce of successful running!)
With better economy, you’ll run faster at the same effort level.
(This “free speed” is yours for the taking if you’re ready to get it!)
With more strength, you’ll be able to powerfully finish strong in every race.
(There’s no bigger confidence booster than charging past your competitors!)

Which option is right for you?

PLUS: For the runner who wants it all

Join Now for $199

(This is a one-time cost and you can start whenever you'd like with unlimited, lifetime access!)
30 Day, 100% Money Back Guarantee!
Rest assured, we use an extended validation SSL certificate for maximum security.

Join Now for $149

(This is a one-time cost and you can start whenever you'd like with unlimited, lifetime access!)
30 Day, 100% Money Back Guarantee!
Rest assured, we use an extended validation SSL certificate for maximum security.

You Have No Risk Investing in Bodyweight Power

Because if it doesn’t work for you, then I insist you get a complete refund.

My guarantee is simple: use this program and see for yourself if it works. If it doesn’t help you become a stronger runner, show me you followed the workouts and coaching lessons for at least two weeks and you’ll get a refund for 100% of the purchase price.
I’m completely confident Bodyweight Power will help you become a stronger, healthier, faster runner. While I can’t fully guarantee results, if you don’t feel like you’re improving then you deserve your hard-earned money back.

Simple as that.

But I think you’re more likely to see results like this: 
Your strength training works. I PR’d my half today by 20 minutes. Man, I can not thank you enough. I felt leaner, faster and confident the entire race.  I will recommend anyone who asks me to your site. Thanks again.” – Kyle
Wanted to say thanks. I can feel myself getting stronger as I progress. My wife is actually a Doctor of Physical Therapy and she is in agreement that the routine has been correctly structured and the strength exercises are optimal for my current level of post injury fitness.” – Drew
I am confident your strength training are the reason I was able to finish strong today. After my first marathon in 4:55 in October, I ran my second today in 4:21. I’m as motivated as ever.” – Dan

Frequently Asked Questions

Do I need a gym for this program?

No, absolutely not! We designed Bodyweight Power to be done anywhere.

If you have space for a yoga mat, then you have space to complete every workout in this program. The strength training sessions can be done in a bedroom, living room, or any place that has space for you to move about 5 steps to your left and right.

In fact, we purposefully filmed BP in a small Manhattan apartment to reinforce that you don’t need a dedicated gym to get strong. 

I’m a complete beginner. Am I ready for Bodyweight Power?

It doesn’t matter if you’re new to strength training! You’ll still be able to perform all of the movements and exercises included in the program. 

We have created two levels so you can start where you’re comfortable. And since these are bodyweight exercises, you don’t need any skill or experience to begin. 

The first phase of the program is dedicated to general strength and injury prevention so you don’t need any experience. We’ll build your skill gradually from Day 1.

What are the training plans like?

The Training Plan Library included in the Plus tier of Bodyweight Power focuses on seven race distances: 5000m, 10000m, half marathon, marathon, 50k, 50-mile, and 100-mile distances.

The shorter race distances include three levels: beginner, intermediate, and advanced with mileage ranges from 22 – 59 miles per week. The ultramarathon distances include moderate and high volume plans ranging from 27 – 70 miles per week.

How much time will I need to devote to Bodyweight Power?

Bodyweight Power includes two workouts per week for 30-60 minutes depending on the phase of training and individual workout.

In total, you should plan for about two hours per week to complete all of the workouts and gain the strength, power, and coordination from those sessions.

Is Bodyweight Power for trail runners?

Definitely. In fact, trail running can be more physically demanding so it’s even more important to get strong!

Trail running requires high levels of proprioception (knowing where your body is in space), coordination, and strength. A running-specific strength program will deliver these benefits.

Stronger runners will also better navigate the more frequent turns, varying terrain, changing elevation, and mid-race surges needed for successful trail running.

I’m injury prone. Will I get hurt?

Just like running, strength training has a certain amount of injury risk (as does almost every physical activity!).

But we recognize that injuries are uncommon with bodyweight exercises; the amount of overload is minimal. In fact, the risks of not doing any strength training are more substantial!

Even so, we’ve taken several precautions to guard you against injury:

First, we’re adamant about proper form! We show you how to complete every exercise in HD video from two different angles. We also have text descriptions of every exercise telling you how to perform them correctly.

Second, every workout is manageable. You won’t be performing hundreds of repetitions or spending too long with your strength training.

Even if you’re brand new to strength training, Bodyweight Power is a safe way to start.

Is Bodyweight Power for seniors?

Yes, definitely! Bodyweight exercises are safer than heavy lifts in a gym so this is a great place to start strength training if you’re an older runner.

The only consideration that runners in their 60’s or beyond should consider is recovery. It may take longer to recover, so you’ll need to be flexible at the beginning of the program.

But strength work is universal. And strength – as a physical skill – is even more important for older runners.

Even if you’re an older runner, you’ll notice a big difference.

Is Bodyweight Power for women?

Of course!

Jason purposefully partnered with Victoria Sekely to showcase women strength training. She not only developed the programming but she also demonstrated all of the exercises.

Women are featured prominently in BP because not only are the exercises appropriate for women – they’re highly beneficial for women.

This is reinforced in our interviews with weightlifter Staci Ardison, strength coach Victoria Sekely, and movement expert Kate Galliett.

I already strength train. Why should I join?

There are many types of strength training that are simply not ideal for runners:

Some strength work is better than no strength work.
But I want you to reach your potential. And that demands a methodical approach.
Bodyweight Power will give your strength training an upgrade, showing you the exercises, routines, and progressions to build power, strength, and injury resilience.
And I always want the best for you.

How Will Strength Training Impact Your Running?

Hear From Real Runners Just Like You

Christie: “There isn’t a price on that”

I was surprised that I could feel myself getting stronger without spending a lot of time in the gym. I also saw my training runs not only improve in time, but also how I felt during the run and after. 

My ITB doesn’t bother me anymore and I’m running farther and faster than I ever thought I would be able to. I feel hopeful, excited, and happy about looking into the future with running. There isn’t a price on that.

Alex: “A remarkable change in how I feel”

I’ve noticed a remarkable change in how I feel. The strength in my hips and glutes is the highest it’s ever been, including my competition days in college. This leads to a much more stable feeling when I’m running. 

I’d be lying if I said that I’m not really happy with the changes that I’ve seen in my body. I can really sense where my hips and glutes were weak before when I thought running alone would make them strong.

Rik: “I beat my 10k PB by almost 2 minutes!”

I had been with a coach but strength training was not part of the program. At the end of long runs my form would suffer and my knees and hips would be tender.
After starting to strength train, my recovery and ability to tackle hills has improved and the strength helps my form. I also actually beat my 10k personal best by almost 2 minutes last week which was a real surprise!

Aimee: “I reached all of my goals and qualified for Boston”

I still can’t believe how much stronger I feel less than a year after the worst running injury I ever experienced. My goals going into the marathon evolved because I felt stronger. I’m happy to report that I reached all of my goals – I crushed my first marathon time by a whopping 38 minutes and qualified for Boston.
My marathon recovery was dramatically faster than my first, with soreness subsiding by day 3 post-race.

Choose Your Level:

PLUS: For the runner who wants it all

Join Now for $199

(This is a one-time cost and you can start whenever you'd like with unlimited, lifetime access!)
30 Day, 100% Money Back Guarantee!
Rest assured, we use an extended validation SSL certificate for maximum security.

Join Now for $149

(This is a one-time cost and you can start whenever you'd like with unlimited, lifetime access!)
30 Day, 100% Money Back Guarantee!
Rest assured, we use an extended validation SSL certificate for maximum security.