How to Lift like an Elite to Reduce Your Injury Risk, Sprint Faster, and Run Stronger Than Ever Before

Do you want to be strong, powerful, and fast?

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 lifting 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 – lifting has side benefits)!

…Even if you’re short on time (you don’t need hours in the gym every day).

…Even if you’re not sure how (or when) to vary your weight, reps, and exercises.

…Even if you don’t know anything about lifting weights and just prefer running.

What's So Special About Lifting Weights?

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 lift!

If you’re not strength training, then you’re not training.

Skeptical? Let’s break down the science.

Lifting Prevents Injuries

If you struggle with injuries, lifting weights 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 lifting program, you’ll recover faster from workouts and long runs (making training a lot easier!).

And it doesn’t take hours in the gym – 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

Lifting 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.

Lifting Makes You Faster

Lift explosively and you’ll soon to be able to run explosively.

Other than delaying fatigue or preventing injuries, the other big benefit to lifting is that you’ll be able to sprint faster at the end of a race.

Several powerful factors make lifting 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 lifting workouts in this program will give you the strength 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 lifting weights – 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 World’s Toughest Mudder Champion Amelia Boone, two-time double Olympic Gold Medalist Mo Farah, and World Champion steeplechaser Emma Coburn, they all spend time in the weight room 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 lifting weights – and you want to achieve YOUR potential – then you should be lifting weights, 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 Mistakes At The Gym?

“I already go to strength classes”

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 lift.

After all, the ultimate litmus test is how pro runners lift weights 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 the weight room!”

There’s no doubt that finding the time for a high-quality lifting 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 45-60 minute sessions per week.

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 lifting 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 lift weights in the gym.

In fact, all that lifting 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 lifting 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 lifting program prioritizes strength and power – the ability to produce high forces quickly. And you’ll be running in addition to lifting, which makes muscle gain extremely difficult.

With that said, let’s consider a related but fundamentally different issue: body composition (the percentage of your total weight that’s made up of muscle, fat, bone, etc.).

If you’ve never lifted weights before, a strength training program such as this one may result in 1-3 extra pounds.

But all weight is not the same. IF you gain weight (most people won’t) you’ll likely gain a small amount of muscle while losing a small amount of fat.

The result is often a small increase in total bodyweight because muscle is denser than fat and the same volume of it weighs more.

But this trade-off (more muscle and less fat) is beneficial. You’ll be a healthier, stronger runner even if you end up weighing a few pounds more than you did previously.

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.

If you’re ready to leave the junk-science at home and train like an elite, you’re in the right place.

Introducing:

For the first time, I’m revealing advanced strength workouts for serious runners who are passionate about discovering their potential.

You’ll learn:

The exercise progressions that build fast-twitch responsiveness - delivering you a lethal finishing kick at the end of races
The surprising workouts that don’t require you to lift as much weight as possible (and have the wonderful side benefit of reducing your injury risk)
How to improve your body composition, build lean muscle, and increase your running economy - with just two strength sessions per week

High Performance Lifting will show you exactly how to lift – the exercises, recovery period, and proper ordering so you can focus on runner-specific strength and speed.

We even hired a pro video team to record everything you need to succeed:

Every exercise in HD video with multiple angles so you can see how each lift should look
How to “escape” and abandon a lift just in case you’re risking injury
Proper grip and holds for each type of barbell exercise
Starting and ending positions to ensure an athletic, healthy posture
The dynamic joint mobility warm-up routine recommended by a USA Weightlifting Coach
Comprehensive Mobility Screen that will answer the question, “Am I ready to lift heavy?”
Runner-specific general strength exercises to complement the "big lifts"
Plyometric "finishers" to boost your ability to use stored elastic power

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:

A comprehensive Training Plan Library with three difficulty levels for the 3000m, 5000m, 10000m, half marathon, & marathon (16 plans in total)
A new walkthrough video of our training plans describing the workouts, how to choose a plan that's right for you, and why it looks they way it does
Exclusive interviews with leading thinkers David McHenry (lead strength coach at the Nike Oregon Project), Tina Muir (elite runner for Great Britain), and Brad Stulberg (best selling author on peak performance)
Coaching Q&A so you know what to do when the program is over, how to complete HPL a second time, and how to take your lifting to the next level

Free Updates for Life

Once you invest in High Performance Lifting, 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 HPL.

In April, 2018 we rolled out a cleaner, more organized structure for the lifting workouts that results in faster page load times and easier viewing.

You’ll get administrative upgrades like this for free – as well as new interviews, workouts, and videos that are added to HPL. It’s just the right thing to do.

The High Performance Lifting program consists of four main phases of training.

Phase 1: Basic Strength

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: Speed-Strength

After a focus on general strength and making you as impervious to injury as possible, we’ll focus on speed, overall athleticism, and your fast-twitch responsiveness.

Weeks 5-8 prioritize 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.

Explosive lifting has a side benefit of also improving 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: Power & Efficiency

Now we enter the peak phase of our lifting program. For four weeks, we’ll build power and further improve your running economy.

This phase adds explosive lifts and a plyometric finisher 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.

About Jason Fitzgerald

Jason Fitzgerald is a USA Track & Field certified coach and the founder of Strength Running – an award-winning blog with hundreds of thousands of monthly readers.

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.

A 2:39 marathoner, he won the 2011 Morraine Hills Half Marathon, the 2012 Maryland Warrior Dash obstacle race, and the 2013 Potomac River Run Marathon.

Jason is Men’s Running Magazine’s 2017 Influencer of the Year, a member of Greatist’s Expert Network, and has been published in Runner’s World, Business Insider, Forbes, Health Magazine, The Washington Post, Competitor Magazine, The Huffington Post, and many other major media.

More importantly, he has helped tens of thousands of runners just like you get stronger, prevent more injuries, and race faster.

Our Team of Experts

Randy Hauer – USA Weightlifting National Coach

Randy has 30 years of coaching experience as a USA Weightlifting National Coach and has worked with some of Boulder, Colorado’s most talented distance runners on the Hudson Elite and Rojas Running teams. He’s a Master’s Olympic Weightlifting Medalist and member of the NSCA.

He is the brains (and brawn!) behind the weightlifting programming for High Performance Lifting. When your explosivity, strength, and power skyrocket in the coming months, thank Randy.

Maggie Callahan – Professional Distance Runner

Maggie is an elite runner training under Coach Brad Hudson on his Hudson Elite team in Boulder, Colorado.

She is the 2011 PAC 10 Steeplechase Champion and has Personal Bests of 10:03 in the steeplechase, 9:20 for 3,000m, and 1:16:56 for the half marathon. When you understand how to do a complex weightlifting movement, thank Maggie for demonstrating them!

Addie Bracy – Professional Distance Runner

Addie is an elite runner that also trains under Coach Brad Hudson on his Hudson Elite team in Boulder, CO.

She is an Olympic Trials qualifier in the Marathon and 10k and is the 2016 Mountain Running Champion. Addie’s Personal Bests include a 2:35 marathon, 1:14:03 half marathon, and 15:45 in the 5k. Along with Maggie, she will be demonstrating the exercises in High Performance Lifting.

Brad Stulberg – Performance Coach & Author

Brad researches, speaks, coaches and writes about health and the science of human performance. He is the author of the best-selling book Peak Performance with coach to pro runners and University of Houston Cross Country coach Steve Magness.

He has worked at McKinsey and at the White House on the National Economic Council. His work has been featured in the New York Times, The New Yorker, Sports Illustrated and many others. In HPL, listen to Brad reveal what it takes to truly reach a new level of personal performance.

Tina Muir- Professional Distance Runner

One of Women’s Running’s “Women Changing the Running World,” Tina is an elite runner who has competed in two British Olympic Trials with personal bests of a 2:36 marathon, 1:13 half marathon, 33:24 10k, and 16:08 for 5k.

She has firsthand knowledge of how beneficial strength training can be; in an exclusive interview, she discusses how strength training (even at the elite level) led to her performance breakthroughs in multiple events, her own misconceptions about strength work, and more.

David McHenry – Nike Oregon Project Coach

David is the head strength coach and lead therapist for the Nike Oregon Project, working directly with world-class athletes like Mo Farah, Galen Rupp, Jordan Hasay, and Shannon Rowbury.

A Doctor of Physical Therapy, David is charged with helping Oregon Project runners develop strength, power, athleticism, and plyometric capacity. In an exclusive interview, he discusses the role of strength training for the NOR, how it’s periodized, and the benefits you can expect.

Is High Performance Lifting Right For You?

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

You should not join if you can’t run about 20 miles per week. If you aren’t comfortable with basic, bodyweight strength exercises then you may struggle.

If you’re unwilling to follow the workouts, track your progress, or you just want to look at the programming, do not join HPL.

If you focus on cost instead of value, then please don’t join. I agree that this program is not cheap – that’s because it’s the best. Nowhere else can you learn from a USAW and USATF coach and lift like the elites.

But if you’re ready to discover your potential, I’m excited to welcome you to High Performance Lifting.

Soon you’ll be lifting like the pro’s, with programming exclusively created for HPL by a USA Weightlifting National Coach.

And, like Joanne and Chris, 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

HPL Is Even Used by Elite Runners!

HPL is so good, it’s used by professionals.

Andrea Pomeranski is a Tracksmith-sponsored, Olympic Trials-qualifying marathoner. She’s qualified for three Olympic Trials (placing 27th of 117 in 2024) and boasts a 2:31:06 Personal Best.

“As an elite runner, I am fully aware of how big of an impact strength training can be both for improving performance and preventing injury. But I kept putting it off because I didn’t know where to begin or which exercises would be most beneficial.

“When I came across High Performance Lifting I couldn’t wait because it’s tailored exactly for distance runners. I’m pleasantly surprised at how easy it is to follow and incorporate into my already busy routine and can’t wait to see how it helps improve my running even more than it already has.” – Andrea

If you want to join thousands of other HPL members – including some elites – then let’s make sure this program is a good fit for you.

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

You WANT to lift weights
You want to break through a plateau with your racing times
You have a history of injuries and want to stay healthy (consistently)
You can't seem to finish a race strong and would love a "higher gear" to kick hard at the end of a race
You'd like to boost your efficiency so you can run faster with less effort
You're serious about training and want to lift weights like the elites do!

Runners who understand the transformative power of an elite-level lifting 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?

ELITE - All the Bells & Whistles

All four phases of training with every lift, Specialized Physical Preparation, and Plyometric exercises included
Every exercise demonstrated by a pro runner in HD video
How to abandon a lift (just in case)
The exact progression of volume and weight to help you get faster with the least injury risk possible
The Strength Running lifting log to track your progress
Exclusive interviews with performance consultant Brad Stulberg, Nike Oregon Project Strength & Conditioning coach David McHenry, and elite runner Tina Muir
The full HPL Training Plan Library with 16 new, advanced plans that incorporate weightlifting for distances of 2-miles, 5k, 10k, half marathon, and marathon
Runner-specific, bodyweight core and strength routines to supplement your gym workouts

Join Now for Only $299

(Once you join, 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.

SUB-ELITE - The Fundamentals

All four phases of training with every lift, Specialized Physical Preparation, and Plyometric exercises included
Every exercise demonstrated by a pro runner in HD video
How to abandon a lift (just in case)
The exact progression of volume and weight to help you get faster with the least injury risk possible
The Strength Running lifting log to track your progress
~~Exclusive interviews with performance consultant Brad Stulberg, Nike Oregon Project Strength & Conditioning coach David McHenry, and elite runner Tina Muir~~
~~The full HPL Training Plan Library with 16 new, advanced plans that incorporate weightlifting for distances of 2-miles, 5k, 10k, half marathon, and marathon~~
~~Runner-specific, bodyweight core and strength routines to supplement your gym workouts~~

Join Now for Only $199

(Once you join, 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 HPL…

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 High Performance Lifting 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

“I’m really enjoying High Performance Lifting. I was starting with very little strength but I’m surprised how much stronger I’m feeling. I already notice it in my running, especially going up hills and pumping my arms.” – Patty

“Jason, I’m checking in about my experience with HPL. I just completed 6 weeks of it and I PR’d by 9 seconds (20:03) in my 5k yesterday. I’ve noticed minimal aches and pains and I definitely seem to recover faster. In fact, yesterday I decided to do my Week 6, workout #2 *after* the race. This morning I feel ready to tackle a nice, slow long run.

I’m thrilled with what I am seeing so far. HPL is really helping me become both a better athlete and runner. Thanks so much for this awesome program!” – Allison

“I’m in week 7 of High Performance Lifting and I can tell a huge difference already in having power during my runs and faster recovery time. My legs don’t get as sore as they used to. My legs are getting stronger and it feels great. Just wanted to say thank you!” –Kaydee

Frequently Asked Questions

Do I need a gym for this program?

Yes, a fully functional gym is required to complete the workouts in HPL.

You’ll be lifting weights like an elite runner – and they all use gyms to make sure they have the necessary equipment to get stronger.

If you have a home gym, you’ll need a barbell with a variety of plates for added weight, a kettlebell, and a rack.

How much should I be able to lift before joining High Performance Lifting?

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

Our approach – as recommended by a USA Weightlifting National Coach who works with elite runners – has you lift weight that’s appropriate for you (and nobody else).

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

Can I see a sample HPL workout?

Unfortunately, this won’t tell you much about High Performance Lifting! HPL is progressive and periodized, which means that the program changes and evolves over time.

If you looked at a single run or workout from a running plan, you wouldn’t learn much about the training plan. It’s just a single snapshot in time (much like if you read one page from a book).

While we don’t offer samples, you have a 30-day period to try the program before deciding if it’s right for you.

What are the training plans like?

The Training Plan Library included in the Elite tier of High Performance Lifting focus on five race distances: 2-miles (or 3k), 5000m, 10000m, half marathon, and the marathon distance.

Each race distance includes three difficulty levels: beginner, intermediate, and advanced. But regardless of the difficulty level, every plan is relatively advanced with mileage ranges from 33 – 70 miles.

These plans recognize that with HPL, you will be capable of a higher workload (and will soon race a lot faster, too)!

How much time will I need to devote to High Performance lifting?

HPL has you in the gym twice per week for about 60 minutes per training session (though about half of your lifting workouts will take slightly less time).

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.

But in reality (as you can see below) many of the sessions take much less time!

Is HPL for trail runners?

Definitely. In fact, Addie Bracy (who follows programming like this from our strength coach Randy Hauer) is the 2017 Mountain Runner of the Year – and those mountain races are all on trails!

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

Lifting will also help you 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 lifting?

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

But we have a 3-point approach to lifting safely:

First, you’ll learn how to abandon a lift in case it’s too heavy. If you’re struggling, you’ll know exactly how to get out of an exercise so you don’t hurt yourself.

Second, we show you how to hold the bar, what grip to use, and how to handle every implement in the gym in the safest possible manner.

Third – most importantly! – we’re absolutely adamant about proper lifting form.

That’s why we have detailed descriptions of every lift and HD video demonstrations with two separate angles so you’ll learn the form necessary to stay healthy.

We hired a professional video team to make sure every lift was recorded in HD quality with two distinct views – leaving nothing to chance.

Is High Performance Lifting for seniors?

Yes, HPL can successfully be used for Master’s runners or seniors. In fact, Randy uses this programming with some of his runners who are in their 70’s!

The only consideration that runners in their 60’s or beyond should consider is recovery. It may take longer to recover from your weightlifting (just like running), so you’ll need to lift less weight.

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 the difference:

“I wanted to thank you for your HPL program and a great training plan. Thanks to you, my training went exceptionally well with no injuries!

HPL was really the icing on the cake which helped it all come together. I finished 2nd in the 69-74 age category at the Columbus Marathon and really felt strong the entire distance.” – David

Is High Performance Lifting for women?

Of course!

Addie Bracy (the 2017 Mountain Runner of the Year) and Maggie Callahan (the 2011 Pac 10 Steeplechase Champion) model the exercises in the program. They know the exercises because they perform the same programming with Randy Hauer in Boulder, Colorado.

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

This is reinforced in our interviews with Nike Oregon Coach David McHenry and elite runner Tina Muir. Both advocate this exact type of strength programming for women runners.

I already lift. Why should I join?

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

CrossFit: It has a dramatically higher injury risk, it's not specific to running, and focuses far too much on metabolic conditioning
Body Pump or other gym classes: They're too aerobically challenging for runners (and not specific to our need for power and explosivity)
Bootcamp: Instead of focusing on power and strength, these prioritize aerobic fitness (which is not what we runners need!).
Bodyweight exercises: Don't get me wrong - they're great for those who can't lift at a gym. But you're leaving speed on the table if you're not lifting weights!

Some strength work is better than no strength work.

But I want you to reach your potential. And that demands ideal training.

High Performance Lifting will give your strength training an upgrade, showing you the exercises, routines, and progressions that pro runners use to reach the highest levels of performance possible.

And I always want the best for you.

How Will Lifting Change You?

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.

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ELITE - All the Bells & Whistles

All four phases of training with every lift, Specialized Physical Preparation, and Plyometric exercises included
Every exercise demonstrated by a pro runner in HD video
How to abandon a lift (just in case)
The exact progression of volume and weight to help you get faster with the least injury risk possible
The Strength Running lifting log to track your progress
Exclusive interviews with performance consultant Brad Stulberg, Nike Oregon Project Strength & Conditioning coach David McHenry, and elite runner Tina Muir
The full HPL Training Plan Library with 16 new, advanced plans that incorporate weightlifting for distances of 2-miles, 5k, 10k, half marathon, and marathon
Runner-specific, bodyweight core and strength routines to supplement your gym workouts

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SUB-ELITE - The Fundamentals

All four phases of training with every lift, Specialized Physical Preparation, and Plyometric exercises included
Every exercise demonstrated by a pro runner in HD video
How to abandon a lift (just in case)
The exact progression of volume and weight to help you get faster with the least injury risk possible
The Strength Running lifting log to track your progress
~~Exclusive interviews with performance consultant Brad Stulberg, Nike Oregon Project Strength & Conditioning coach David McHenry, and elite runner Tina Muir~~
~~The full HPL Training Plan Library with 16 new, advanced plans that incorporate weightlifting for distances of 2-miles, 5k, 10k, half marathon, and marathon~~
~~Runner-specific, bodyweight core and strength routines to supplement your gym workouts~~

Join Now for Only $199

(Once you join, 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.

P.S. Jason is personally available to answer your questions about HPL. Click here to send a question

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