Miles and Kilos

Pillar Prep

General Fitness, Powerlifting, Cross Country

Coach

Yasir Mustafa

Who is it for

The 8-Week VO2 Max and Strength Challenge is built for intermediate to advanced lifters, powerlifters, strength athletes, and gym enthusiasts who have prioritized strength but overlooked conditioning. If you want to break strength plateaus, boost cardiovascular fitness, and improve your fastest mile time, this program is for you. What to Expect

Each week includes two targeted strength sessions and three VO2 max-focused conditioning sessions.

Choose your conditioning: run or bike based on your soreness, schedule, and training needs. We also provide an alternative 5K progression option if endurance over five kilometers is your goal. The plan is flexible to your fitness needs while delivering maximum strength and elite-level conditioning gains.

Why VO2 Max Matters

VO2 max is a key predictor of cardiovascular health, recovery ability, and overall longevity. Improving it boosts endurance, accelerates between-set recovery, reduces injury risk, and enhances total gym performance. A better engine means better output—both in training and in life.

Resources and Support

This program can be further customized for your needs through the Pillar Prep Team subscription.

To help you get even better results, you’ll also have access to the ** Athlete Resources Folder **, available here: ** https://www.pillarprep.fr/challenge-page/athlete-resource?programId=5b214b81-c8f6-4b32-b808-1d9fe0433b0c&participantId=undefined **

Access basic nutrition education, advanced sports nutrition strategies, recovery modalities, and essential health and safety guidelines for different goals and special populations such as women, youth, and older athletes to train smarter and stay healthier.

Your purchase gives you lifetime access — use the program as many times as you like!

Disclaimer

This program improves structural and physiological preparedness but does not guarantee prevention of accidents or injuries.

$49

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Guided Workouts for Simplicity

Our program provides clear, step-by-step instructional videos for every movement, eliminating the guesswork. Whether you’re perfecting your squat, deadlift, or bench press, you’ll benefit from expert coaching cues and demonstrations. We make your training not only effective but also efficient and enjoyable, so you can focus on making gains.

Data driven programming

strength athletes rely on precise calculations based on 1-rep max and daily max. Our program uses the TrainHeroic platform to simplify these calculations, enabling you to adjust loading accurately and track progress over time. With real-time data, you can push your limits confidently, ensuring every session is optimized for strength gains.

Customized Training, Anytime

This program offers variations of main lifts, allowing you to challenge yourself, target weaknesses, and continuously progress. With coach guidance at your fingertips, you can reschedule sessions, swap exercises for convenience, and even add your own. Your plan adapts to you, making it easier to stay motivated and achieve your goals.

Conditioning for Strength Athletes

Strength without conditioning limits your athletic potential. This program addresses that gap by incorporating targeted VO2 max training, crucial for recovery, endurance, and overall athleticism. Whether you’re lifting, running, or engaging in other sports, this program enhances your ability to perform across a wide range of physical activities.

Optional Coaching Support Available

Take your training to the next level with our additional coaching support, available through our pricing plans at pillarprep.fr. This option offers personalized customization and real-time feedback to help you meet your unique fitness goals. Contact us for more details on how to optimize your results.

Features

Lifetime access to the program.

A one-time purchase grants you lifetime access to this training program for unlimited repetitions. Your preparation, your terms.

Programming 7 days per week

Get ready for 2 full-body strength sessions & 2 speed and 3 endurance or recovery sessions.

Detailed, expert instruction

Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency.

Delivered through TrainHeroic

Access your workouts seamlessly through our app. Effortlessly log your sessions and let us monitor your progress professionally.

Equipment

Required

Barbell // Dumbbells // Squat rack //Pull up bar // Treadmill

Recommended

Any equipment you need can be found in any commercial gym. // Running watch // Hip thrust machine, Rowing machine

Sample Week

Week 1 of 8-week program

Sunday

MILES AND KILOS Week 1 Speed

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 5

Active stretch routine

1 x 5

Hip circles

1 x 5

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

6 x 2:00 @ 8

Light Jog

1 x 5:00

Monday

MILES AND KILOS Week 1 Day 1

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Depth drop stick

2 x 5

Back Squat

5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %

Coppenhagen Groin curl

2 x 10

Tuck Jump

3 x 4

DB Shoulder Press

3 x 8

Supine hip crossover

2 x 10

Pull-Up

3 x MAX

Hip Thrust

3 x 10

Cable Rotations

2 x 10

V-Ups

2 x 15

Superman

2 x 15

Mountain Climber

2 x 15

Tuesday

Endurance

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 10

Inchworm

1 x 5

Active stretch routine

1 x 5

Hip circles

1 x 5

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Jog

1 x 20:00 @ 5

Light Jog

1 x 5:00

Wednesday

OPTIONAL: Recovery day @ home lvl 1

Active stretch routine

2 x 5

Single Leg Squat for Ankle rocker

1 x 15

Wiper for Ankle Rocker

1 x 25

Toe Ups for Ankle Rocker

1 x 20

Shuffle for Ankle Rocker

1 x 25

WORLD'S GREATEST STRETCH

2 x 5

Elite 6

Agile 8

Spring Ankle 2

1 x 20

Spring Ankle 1

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 5

1 x 20

Foam Roll

Thoracic Extension on Foam Roller

Foam Roll IT Bands

Thursday

MILES AND KILOS Week 1Day 2

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

Bird Dog

2 x 10

Glute Bridge

2 x 10

Chinup isometric hold

2 x 30

Deadlift

5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %

Full Kneel Chop

2 x 10

Barbell Bench Press

10, 8, 5, MAX @ 50, 70, 85, 85 %

1-Arm DB Row

3 x 8

Side plank raise

3 x 10

Lateral Lunge

3 x 5

MB Side Throw

3 x 3

Lateral Bound

3 x 2

Single Arm Farmer Walk

3 x 30

Conditioning

Gun show Circuit bench

Seated bicep curl x 10 Supine tricep extension on bench x 10 DB shrug x 10 Plate pinch x 30s 3 sets. heavy enough to get pump, not too heavy to lead to cheating

Friday

MILES AND KILOS Week 1 STAMINA

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 5

Active stretch routine

1 x 5

Hip circles

1 x 5

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Tempo run

3 x 6:00 @ 7

Light Jog

1 x 5:00

Coach

More from Pillar Prep

Yasir Mustafa

Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.

Supercharge your fitness in 8 weeks!

Proven workouts, guaranteed results - increase your max strength and VO2 max program today!

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FAQs

Can I join this program any time?

Yes you can! Once you purchase the program, you will have access to it for 1 year. You can repeat it upto 3 times in a row for maximum gains!

How much Olympic Lifting is in this program?

Olympic lifting isn't a primary focus of our program due to its technical nature. However, if you're skilled and keen to incorporate it, let's chat! We can discuss how to seamlessly integrate it into your routine for maximum benefit.

Where can I find answers to questions that aren't listed here?

Ask us through pillarprep.fr

What if I'm new to lifting OR don't know how to perform a movement?

In that case, our Initiate or Bare Minimum program would be suitable for your level.

Do workouts include cardio?

Cardio is a key component of our training program, with up to 3 sessions per week. They are added in small volume to help your body accustomed to the training load. If you don't have certain equipment (rowing machine or bike), we can help you adjust the program for you.

What if I can’t workout on the assigned day?

Feel free to shuffle your workouts around and still keep track of all your stats as usual. Your program, you do it around your schedule!

What if I don't have all the equipment?

No equipment? No problem! In our app, you can easily swap out exercises if you don't have the required equipment. Just choose an alternative exercise from our extensive library that fits the equipment you have available. If you have any question regarding that, just send us a message through chat!

Does this plan include coaching sessions?

No.

Who is this program designed for?

Intermediate or Advanced trainees with some training experience and no current injuries or health issues that may require supervised training.

Is this program self-paced or instructor-led?

Self-paced.

What equipment do I need for this program?

They are listed above.

Can I cycle through this program multiple times?

Yes but due to the intensity of the program, we recommend taking 2 weeks break between running it again or better, try another one of our program with different goal such as BODY ARMOR.

How do I access the workouts and materials?

Through trainheroic app. You will need your login details to access the program.

Is there a meal plan included?

While this program focuses on workouts, we provide general nutritional guidelines and tips to help you optimize your results through additional services (via pillarprep.fr) . For personalized meal plans, consider consulting a registered dietitian.

What if I have an injury or a specific condition?

Please consult your doctor before starting any new fitness program. If you have a specific condition or injury, we can help modify exercises to suit your needs. Always prioritize safety and listen to your body.

How much time commitment is required per week?

Each session typically lasts about 45-60 minutes. We designed these to fit into a busy schedule while still being effective. Overall, this program will require 4 to 5 hour per week of commitment.

Can I combine this program with other fitness activities?

Yes, you can BUT we don't recommend it. Be mindful of your overall workload to avoid overtraining. Ensure you have adequate rest and recovery to maximize your results.

Disclaimer

While this program fosters essential structural and physiological attributes for sports performance, it cannot guarantee the prevention of accidents or injuries.