At Home Runner's Strength & Plyo

Achieve Strength & Performance

Marathon, Track & Field, General Fitness, Field Sports

Coach

Sam Tardif

This program is for runners who want to improve performance, whether chasing a personal best, increasing speed, or avoiding injuries. Designed for all levels, it integrates strength and plyometric training to target the key muscles and movements essential for running efficiency, speed, and injury prevention. With functional strength and explosive power exercises, you'll run faster and longer with less risk of injury—all from the comfort of your home with minimal equipment. Take your running to the next level with this tailored, purpose-driven program.

$55 / mo

Get At Home Runner's Strength & Plyo

Enhanced Running Efficiency

Targeted strength training for key muscle groups like your glutes, hamstrings, and core improves running form and efficiency. This means you can cover more distance with less effort, conserving energy for those crucial moments in your run.

Injury Prevention

Strengthening the muscles that support your running motion, particularly the stabilizers, helps protect against common running injuries such as shin splints, IT band syndrome, and runner’s knee. This proactive approach keeps you consistently on the road and progressing toward your goals.

Increase Speed & Power

Plyometric exercises activate and enhance your fast-twitch muscle fibers, essential for explosive movements. This translates into quicker sprints, faster hill climbs, and an overall increase in your running speed, helping you surge ahead in races and training.

Improve Endurance

By integrating strength training, you build muscle endurance that supports longer runs. Stronger muscles can sustain effort over extended periods, reducing fatigue and allowing you to maintain a steady pace even during the most challenging runs.

Stronger, More Balanced Body & Mind

A well-rounded strength and plyometric routine addresses physical imbalances, creating a more balanced and efficient running stride while also building mental toughness. As you push through intense workouts, you develop the resilience needed to tackle difficult runs with confidence and determination, ultimately enhancing both your athletic performance and overall running efficiency.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Strength and Plyometric training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Mini Bands // Bench or Chair // Foam Roller or Stability Ball

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Full Body Strength

Bulgarian Split Squat BW

2 x 20

World's Greatest Stretch

2 x 5

Foam Roller Hamstring Curls

2 x 12

Side Lying Foam Roller Thoracic Spine Rotations

2 x 20

DB RDL

4 x 12

Forearm Plank Alt Leg Lift

4 x 20

Heel Tap Step Downs (with DBs)

3 x 20

Power Step Up Demo

3 x 20

DB Floor Press w Iso Bridge

3 x 10

Bent Over Single Arm DB Row

3 x 24

Racked Squats DB

3 x 12

Dynamic Clamshell Side Plank

3 x 30

Wednesday

Intensive Plyos & Power Day

Squat Walk Theraband Ankles

3 x 30

Hip Airplane

2 x 10

Heel Floating Front Foot Elevated Split Squat

2 x 20

Pogo Jumps

2 x 20

Squat with 2 DB Hang

4 x 10

DB Hang Jump Squats

4 x 8

1/2 Kneeling Single Arm DB Shoulder Press

24, 20, 16, 16

Superman w/ Scapular Retraction

3 x 12

Skaters

3 x 20

Elevated Bear Row DB

3 x 20

Single Leg Pogo Hops

3 x 30

Friday

Endurance Strength Day

Squat to Hinge Mobility

2 x 10

Standing Hip CARs

2 x 10

Threading the Needle Mobility

2 x 10

Banded Glute Bridge + Hip Flexor March

2 x 20

Bulgarian Split Squat High Box 2 KB

20, 16, 12, 12

Stability Ball Stir The Pot

4 x 1:00

Stability Ball Hip Lift

4 x 15

Front Foot Elevated Reverse Lunges

3 x 16

Deep Tier Split Squat Jumps

3 x 40

DB Push Press

3 x 10

Band Hold Flutter Kicks

3 x 40

Coach

More from Achieve Strength & Performance

Sam Tardif

Experience the difference with Sam, a highly successful coach known for his ability to train high level runners, track athletes, and soccer players. With extensive knowledge in strength and conditioning, Sam consistently delivers impressive results for all his athletes. Under Sam's guidance, you can expect significant improvements in your running performance.

Unleash Your Full Running Potential

Elevate your running with targeted strength and plyometric training. This program builds the power, speed, and resilience needed to achieve your goals and stay injury-free. Don’t settle for mediocrity—transform your runs and unlock your full potential toda

Get At Home Runner's Strength & Plyo

FAQs

What if I mis a day?

Don't worry about it. We all miss a day here and there. DO NOT make it up. More is not better. Stick to the program and just continue on as planned.

Are the workouts sent out daily?

The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!

Do I have to wait to start at the beginning of a cycle?

No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.

What if I don't like the program?

If you end up not liking the program or simply want to try something else, you can cancel at any time. You aren't locked into a contract, it's simply month to month billing.

How long are the workouts?

The workouts should take you 40-50 minutes depending on how quickly you move through them.

The Proof

Krystle Taylor

Boston Marathon, 7 marathons & counting

Verified Athlete

"Sam has been training me for over two years. He is very attentive, goal orientated and has helped me achieve strength and endurance for my long distance running. His strength programming has helped me stay injury free and helped increase my speed. I don’t have enough good words to say about him."

Shri Sujit

400m & 800m Runner & Cross Country

Verified Athlete

"I've had the privilege of working with Sam for over 2 years, and it's been a very rewarding experience. As a mid distance runner I've relied on his expertise to elevate my speed, strength and conditioning. Without hesitation I would recommend Sam for any athlete looking to get to the next level."

Mandy Clark

Marathon Runner & Business Owner

Verified Athlete

"I’ve been training with Sam for 1.5 years, and his programming has maximized my running and fitness. He’s considerate, encouraging, and tailors workouts to my goals. I've seen great progress and even grown to love strength training. My time with Sam has been fantastic!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

At Home Runner's Strength & Plyo