Jacked and Fast
Dan Brooks Coaching
I know you’ve tried to balance running and weightlifting on your own before and it didn’t work. You either got too heavy and slow or you got faster, but you looked like a skinny runner. Or worse than that, you had a period of time where both were improving, but you then got a niggle that put you back a month.
So, here's the solution:
5 workouts per week; 4 weights sessions, 2 runs, you can choose how how to balance it depending on your priorities at the time.
Theres some strength work and some bodybuilding for the physique Theres some mobility and plyometrics so you don’t get injured And you’ve got aerobic and anaerobic work for your fitness
It’s a rolling monthly programme that will get you more muscular and faster at running than ever before
You’ll get access to the training plan, the exercise library and I’ll be on hand in the community section to answer any questions as they come up throughout the week.
But look, I wouldn’t trust someone with over ten years of experience coaching, a multiple time marathon runner, Ironman finisher and 500kg powerlifting total either, so if you don’t like it, there's a 7 day trial and a money back guarantee chucked in too.
Zero risk, plenty of reward.
Warm-Up A
A
Sled push & Sled drag, 30s each for 3 minutes Half Kneeling Hip CAR Half kneeling hip abducted band pull through Band assisted frog pose Box jumps KB Swings
B
Barbell Back Squat
4 x 8 @ 8.5
C
DB Reverse Lunge (Front Foot Elevated)
3 x 6 @ 8
D
Hip Adduction Machine
3 x 8 @ 7
E
Copenhagen Plank
@ 0:30
F
Romanian Deadlift (RDL)
2 x 12 @ 12
Warm-Up B
A
Cat Cow Scapula CARs Heady kettlebell roll through Ball Slams Swimmer hovers
B
Barbell Bench Press
4 x 8 @ 8, 8, 9, 9
C
Dip
3 x 8 @ 7
D
Cable Seated Fly
3 x 12 @ 9
E
DB Pullover
2 x 8 @ 7
F
Lat Pulldown
3 x 8 @ 9
G
Bench Assisted Overhead Tricep Extension
3 x 12 @ 10
H
DB Bicep Curls
2 x 12 @ 10 lb
Warm-Up C
A
3 minute row/ assault bike Bear Crawls 45s Sit-throughs 30s Hinge, squat, Jefferson curl 8 reps
B
Front Squat
3 x 6 @ 9
C
Bulgarian Split Squat
2 x 8 @ 9 lb
D
Cable Sissy Squat
2 x 12 @ 8
E
Bodyweight Leg Extension
3 x 8 @ 7
F
Partner Nordic Hamstring Curl
2 x 5 @ 9
G
Glute Kickback
2 x 12 @ 8
A
Half Kneeling Cable Rotation
3 x 8 @ 8
B
Bench Assisted High Row
3 x 8 @ 8
C
Dive Bombers
2 x 12 @ 7
D
Seated DB Press
3 x 6 @ 9
E
Reverse Flys
3 x 10 @ 7
F
DB Lateral Raise
4 x 12 @ 9
A1
Run
A2
KB swings
2 x 8 @ 10
A3
Box Jump
2 x 5 @ 10
A4
Single Leg Bounds
2 x 5
B
Sprint
5 x 15 @ 9.5
C
Sprint
5 x 45 @ 9.5
Dan Brooks
Over 10 years of fitness coaching. Exercise rehab specialist. Competitor in Ironmans, ultra marathons & a 500kg powerlifting total
I am so confident you'll love it, I'll offer your money back if you think it's not worth it (T&C's apply)
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Jacked and Fast
Jacked and Fast
Jacked and Fast
