A four-part system for building full-body strength with targeted training focuses.
Specialization
Choose One Program — $47
Build one capacity exceptionally well (3 months).
Cross-Training
Choose Any Two Programs — $79
Develop complementary strengths (6 months).
Adventure Ready System
All Four Programs — $127
Build a complete athletic foundation (1 year)
the layer everything else rests on.
Before endurance, before power, before specialized training, there is the ability to squat, hinge, push, pull, and brace against resistance with confidence.
BEDROCK is a 12-week strength program built around those fundamentals.
Three workouts per week.
Enough volume to get stronger.
Enough recovery to enjoy your life.
The goal isn't to spend more time in the gym.
The goal is to build a body that can handle more outside of it.
A lot of people jump straight to the sexy stuff.
Trail running plans.
Climbing plans.
Hybrid athlete plans.
Sport-specific programs.
Then they wonder why their shoulders hurt, their knees complain, or every hard effort feels like it's held together with duct tape.
Strength is rarely the limiting factor because people aren't working hard enough.
Strength is the limiting factor because they skipped the foundation.
BEDROCK builds that foundation.
Not through random workouts.
Through deliberate practice of the movement patterns that support every athletic pursuit:
Squat
Hinge
Push
Pull
Brace
Master those and everything else gets easier.
Long enough to make meaningful progress.
Short enough to stay focused.
Every session trains the whole body.
No bro splits.
No marathon gym sessions.
Just consistent exposure to the movements that matter most.
Most days, aim for 7,000–10,000 steps.
How you get there is up to you.
Walk.
Hike.
Bike.
Play pickleball.
Move however your life naturally moves.
The goal is simple: stay generally active without turning recovery into another training session.
This supports your strength work by keeping your system loose, recovered, and ready to adapt.
Conditioning is included in a light, flexible format to support recovery and build a basic aerobic base.
The focus is not performance training—it’s general fitness support that fits alongside your strength work.
You’ll be guided toward:
Zone 2 cardio to speed recovery while building aerobic capacity
1–3 sessions per week depending on preference and season
modalities you actually enjoy (running, cycling, swimming, rowing, hiking, sports, etc.)
The goal is to build consistency without adding fatigue that interferes with strength progress.
If you already enjoy endurance-style activities, this section helps you structure them so they support your training instead of competing with it.
If you don’t, the minimum effective approach is still enough to maintain a strong aerobic base.
Every workout includes exercise options for different equipment setups.
Train in a commercial gym, garage gym, spare bedroom, or wherever you have room to move.
Every exercise links directly to a detailed how-to demonstration video.
BEDROCK is delivered through a spreadsheet that you can edit and reuse many times.
Not an app.
Not a subscription.
A tool you actually own.
Purchase once and you'll have lifetime access.
Make a copy.
Swap exercises.
Adjust loading.
Run it again next year.
The program is yours to use however it serves you.
✓ 12-week training program
✓ 3 strength workouts per week
✓ Daily movement targets
✓ Conditioning recommendations
✓ Exercise substitutions
✓ Video demonstrations
✓ Lifetime access
Whether you're hiking a mountain trail, running a local 10k, biking across town, or spending a full day on your feet, locomotion is one of the most fundamental athletic skills we possess.
Most people do a lot of it.
Few people train for it.
STRIDE is a 12-week training program designed to build the strength, durability, and endurance that keep you moving farther, longer, and with less wear and tear.
Three workouts per week.
Enough strength to support your adventures.
Enough recovery to enjoy them.
The limiting factor isn't always your lungs.
Sometimes it's your knees.
Sometimes it's your hips.
Sometimes it's the low back that starts complaining three miles before your legs are tired.
Sometimes it's the simple fact that your body doesn't know how to transfer force efficiently from one step to the next.
Most endurance training focuses on accumulating miles.
STRIDE focuses on building the machine that accumulates those miles.
The program emphasizes:
Single-leg strength
Hip stability
Ankle mobility
Core control
Full-body coordination
The result is a stronger, more resilient body that can handle more volume with less breakdown.
Progressive training designed to improve strength, endurance, and movement efficiency over time.
Every workout supports your ability to move through space with confidence.
Expect a steady diet of:
split squats
step-ups
carries
hinges
rotational core work
single-leg strength training
The focus is durability, not destruction.
Walk.
Move.
Accumulate time on your feet.
Build the aerobic engine that supports everything else.
Whether your preferred adventure involves running, hiking, biking, or simply increasing your endurance, STRIDE includes conditioning recommendations to support your goals.
Choose the option that best fits your season of life.
Train with a full gym, a garage gym, or a minimal equipment setup.
Exercise substitutions are included throughout the program.
Every exercise includes a demonstration video so you can spend your time training instead of searching the internet.
STRIDE is delivered through a training spreadsheet.
Not an app.
Not a subscription.
A tool you own.
Purchase once and you'll have lifetime access.
Make a copy.
Customize exercises.
Adjust loading.
Repeat the program whenever you need to rebuild your engine.
✓ 12-week training program
✓ 3 strength workouts per week
✓ Daily movement targets
✓ Goal-specific conditioning options
✓ Exercise substitutions
✓ Video demonstrations
✓ Lifetime access
to lift, raise, or pull against resistance.
Somewhere along the way, a lot of adults lose the ability to move their own body through space.
Pulling becomes difficult.
Hanging feels impossible.
Shoulders get cranky.
Upper body strength becomes something we used to have.
HOIST is a 12-week training program designed to rebuild that capacity.
The ability to pull, carry, climb, lift, and support your own body weight with confidence.
Three workouts per week.
Enough strength to notice.
Enough recovery to keep showing up.
Most training programs are dominated by pushing.
Push-ups.
Bench press.
Overhead press.
But some of the most useful movements in the real world require the opposite.
Pulling.
Pulling yourself up.
Pulling something toward you.
Controlling load through your shoulders, back, and arms.
HOIST focuses on the movement patterns that build that capacity:
Pull
Carry
Hang
Lift
Stabilize
The result is a stronger upper body, healthier shoulders, and a level of confidence that comes from knowing your body can handle itself.
Many trainees complete their first chin-up during this program.
Others simply notice something equally valuable:
Their shoulders hurt less.
Their posture improves.
Their back feels stronger.
Everything overhead becomes easier.
Progressive training designed to build pulling strength, shoulder resilience, and upper-body capacity over time.
Each workout develops the muscles and movement patterns responsible for climbing, swimming, paddling, carrying, and lifting.
Expect a steady diet of:
rows
chin-up progressions
carries
presses
hangs
rotational core work
The goal isn't to crush your shoulders.
The goal is to make them more useful.
Walk.
Move.
Recover.
The strongest bodies aren't built by training hard every day.
They're built by balancing stress and recovery.
Choose from several conditioning and recovery options based on your goals, schedule, and preferred activities.
Whether you climb, swim, paddle, hike, or simply want a stronger upper body, the conditioning work can be adapted to fit your needs.
Every workout includes exercise options for different equipment setups.
Train at home, in a commercial gym, or somewhere in between.
Every exercise includes a demonstration video so you always know exactly what you're supposed to be doing.
No searching.
No guessing.
No wondering if your form is close enough.
HOIST is delivered through a training spreadsheet.
Not an app.
Not a subscription.
A tool you own.
Purchase once and you'll have lifetime access.
Make a copy.
Swap exercises.
Adjust loading.
Run it again whenever you want to rebuild your upper-body strength.
✓ 12-week training program
✓ 3 strength workouts per week
✓ Daily movement targets
✓ Optional conditioning recommendations
✓ Exercise substitutions
✓ Video demonstrations
✓ Lifetime access
Most training builds strength in straight lines.
Up and down. Forward and back.
But real movement rarely stays that simple.
FLOW is a 12-week training program designed to build coordination, balance, and control in all directions.
It develops the capacity to stay strong and stable when movement gets rotational, lateral, or explosive.
Three workouts per week.
Enough structure to improve.
Enough space to move well.
Most training systems prioritize linear strength.
Squat patterns. Press patterns. Pull patterns.
But a large portion of real-world movement happens outside those lines.
Side-to-side force.
Rotation under load.
Sudden changes in direction.
Single-leg instability.
Reactive balance.
FLOW trains the body to handle those demands.
The program focuses on:
lateral strength
rotational control
single-leg stability
explosive coordination
balance under dynamic movement
The result is a body that stays organized even when movement becomes unpredictable.
Progressive training designed to build coordination, agility, and full-body control over time.
Each session challenges your ability to produce and control force in multiple directions.
Expect a steady mix of:
lateral lunges and step work
rotational strength patterns
single-leg stability training
explosive movement patterns
carries with directional change
The goal is control under complexity.
Move daily.
Walk.
Stay loose.
Recover well.
FLOW works best when your system stays responsive rather than rigid.
Conditioning is flexible and can be adapted to your goals, season, or sport.
Skiing, surfing, board sports, hiking, biking, or general athletic conditioning all fit here.
Every workout includes exercise options for different equipment setups.
Train in a gym, at home, or with minimal equipment.
Every exercise includes a demonstration video so you always know exactly what you're doing.
No guessing.
No improvising form.
FLOW is delivered through a training spreadsheet.
Not an app.
Not a subscription.
A tool you own.
Purchase once and you'll have lifetime access.
Make a copy.
Adjust exercises.
Modify loading.
Run it again whenever you need to rebuild coordination and athletic control.
✓ 12-week training program
✓ 3 strength workouts per week
✓ Daily movement targets
✓ Optional conditioning recommendations
✓ Exercise substitutions
✓ Video demonstrations
✓ Lifetime access
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