Iron & Pavement
The Strong Parent Collective
Iron and Pavement is an 8-week training program that blends purposeful running with functional strength to help you move better, feel stronger, and train with confidence. This isn’t about choosing between endurance and strength, it’s about building a body that can handle both. Each week, you’ll combine smart run sessions with strength work that improves posture, stability, and real-world movement so your training actually supports how you live and perform.
Designed for people who love to run but want to feel more durable doing it, Iron and Pavement helps reduce the wear-and-tear that comes from mileage alone. Over five days a week, you’ll build stronger legs, a more resilient core, and better movement mechanics that translate to the road, the gym, and everyday life. The goal isn’t to leave you exhausted, it’s to leave you capable, confident, and ready for whatever the pavement throws your way.
A1
Prone T Hold
A2
Bird Dog
A3
Side Plank with Banded Clamshell (Dynamic)
B
Run
1 x 1 @ 8
C1
Shoulder Press
12, 10, 6, 6 @ 6, 8, 8, 8
C2
Single Leg RDL
4 x 10 @ 6, 8, 8, 8
D1
Incline DB Bench Press
4 x 12 @ 6, 8, 8, 8
D2
Goblet Squat
4 x 15 @ 6, 8, 8, 8
E
Tricep Rope Pulldowns
3 x 15 @ 15
A1
Prone T Hold
3 x 0:45
A2
Bird Dog
3 x 0:45
A3
Side Plank
3 x 0:30
B
Run
1 x 2
C
Calf Raise
3 x 25
A1
Banded Clam Shell
3 x 12
A2
Swimmer
3 x 0:45
A3
Dead Bug
3 x 0:45
B
Glute Bridge
3 x 15
C
Run
1 x 1 @ 8
D1
Pull-Up
4 x 8
D2
DB Reverse Lunge
4 x 10 @ 6, 8, 8, 8
E1
Bird Dog Row
4 x 12
E2
American KB Swing
4 x 20
F
EZ Bar Curl
3 x 15
A1
Bird Dog
3 x 0:45
A2
Prone T Hold
3 x 0:45
A3
Side Plank
3 x 0:30
B
Run
1 x 2
C
Calf Raise
3 x 25
A1
Dead Bug
3 x 0:45
A2
Swimmer
3 x 0:45
A3
Banded Clam Shell
3 x 12
B1
Glute Bridge
3 x 15
B2
Air Squat
3 x 12
C
Run
1 x 1 @ 8
D1
Deadlift
12, 12, 8, 8
D2
Push-Up
4 x 12
E1
Squat Jump
4 x 20
E2
Inverted Row
4 x 12
F1
Hammer Curl
3 x 15
F2
Tricep Pushdown
3 x 15
Sam Moses
Hi! I’m Sam Moses — a husband, dad, and strength/conditioning coach with degrees in Exercise Science and Kinesiology. I’ve spent over 14 years helping parents build strength that actually supports their lives and families. Through effective, functional training and proven coaching systems, I help busy moms and dads move better, feel stronger, and stay consistent without burning out.
