Programs / Strength & Power
LIFT TO RUN FASTER · ALL AGES
STRENGTH & POWER
Three levels of structured strength training built specifically for runners and sprinters. From bodyweight foundations to the exact 18-week periodized program Coach J used during his pro career with Reebok.
Free to start · Pro plans from $14.99/mo · Train from anywhere
A QUICK CLARIFICATION
This is not bodybuilding. This is not powerlifting. This is strength training designed to make you faster on the track and more explosive on the field — without adding mass that slows you down.
WHO THIS IS FOR
Athletes who want to lift the right way
The wrong strength program will slow a sprinter down. The right one will drop their 40 by 0.1 seconds. We're talking about the right one.
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Sprinters & Distance Runners
Track athletes who want strength that translates to ground force, not gym numbers
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Multi-Sport Athletes
Football, soccer, baseball, lacrosse players who need explosive power for their sport
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College-Bound
Athletes lifting to support their event-specific training and combine performance
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Adult Competitive
Masters athletes, post-college competitors, and anyone serious about lifting for sport
WHAT WE BUILD
Six qualities that make athletes
Speed athletes lift differently than bodybuilders. The goal isn't size. The goal is force-per-pound: how much push you generate without dragging extra weight around the track.
1
EXPLOSIVE POWER
Power cleans. Jump squats. Med ball throws. The lifts that train fast force production — not slow grinding strength.
2
FORCE PRODUCTION
How hard you push the ground. Squats, deadlifts, single-leg work. The base of every sprinter and jumper.
3
HIP DRIVE
Hinging, step-ups, hip thrusts. The hips drive sprinting. Train them directly and your stride power changes within weeks.
4
CORE STABILITY
Not crunches. Anti-rotation, anti-extension, loaded carries. The core's job is to transfer force from legs to upper body without leaking energy.
5
UNILATERAL STRENGTH
Sprinting happens one leg at a time. Single-leg squats, lunges, step-ups. Bilateral lifts don't fix asymmetries — unilateral lifts do.
6
INJURY RESILIENCE
Hamstrings, calves, glutes, ankles. The muscles that get pulled. Stronger here means a longer season and a healthier athlete.
THREE LEVELS
Match the level. To your training age.
Strength training has progressions for a reason. Start where you are — not where you think you should be. Each level builds the foundation for the next.
Level 1
FOUNDATION
Bodyweight + Dumbbells
Where every athlete starts. Master the movement patterns with bodyweight, then add light dumbbells. No barbells yet — mechanics come first.
- Bodyweight squat & lunge variations
- Push-ups (all progressions)
- Single-leg work & balance
- Dumbbell goblet squats, presses
- Core: planks, hollow holds, bird dogs
- Hip mobility & activation
Level 2
BARBELL & OLYMPIC
Strength + Power Development
Barbell work begins. Olympic lift progressions introduced. The phase where most athletes see their biggest jumps in performance — provided Level 1 mechanics are locked in.
- Back & front squats
- Deadlifts & Romanian deadlifts
- Bench press & overhead press
- Power clean progressions
- Jump squats, broad jumps for power
- 1RM testing built into the cycle
Level 3 · Pro Periodized
ELITE
Coach J's Reebok-Era Program
The exact 18-week periodized program Coach J used during his professional track career. Three workout days per week, 18 phases progressing from 30% intensity to 70%. Built for athletes ready for elite-level work.
- Periodized 30% → 70% across 18 phases
- Lat pulldowns, power cleans, presses
- Back squats, leg press, hamstring curls
- 50 reps abs + 25 pushups between sets
- Box jumps, plyometric integration
- Pro-level volume + recovery management
INSIDE THE PROGRAM
The platform tracks every rep
Built-in 1RM calculator, auto-detect PRs, working set generator. The math is done for you — you just lift.
Strength Calculator
Plug in your 1RM, get the working weights for every set, every percentage.
1RM Auto-Detect
Log a heavy set and the platform calculates your new 1RM. PRs detected automatically.
Set-by-Set Tracking
Every weight, every rep logged. See your strength curve over weeks and months.
Full Exercise Library
Every lift demoed on video. Form cues, common mistakes, regressions, and progressions.
Rest Timers
Built-in timers per exercise. Power work gets longer rest. Conditioning gets less.
Form Video Upload
Upload your squat or deadlift video. Certified RSP coach reviews and sends notes back.
TWO WAYS IN
Lift from anywhere. Or come to our flagship.
Same programs either way. The work doesn't care where you do it.
JOIN THE PLATFORM
Free to Start · Lift From Anywhere
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All Three Levels
Foundation through Elite
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Exercise Library & Demos
Every lift with video form cues
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1RM Tracking & PRs
Auto-detect personal records
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Built-In Rest Timers
Built into every workout
TRAIN IN CARROLLTON
Carrollton, TX · Coach J Flagship
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Full Weight Room
Barbells, plates, dumbbells, plyo
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Private Strength Coaching
1-on-1 form & programming
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Olympic Lift Coaching
Cleans, snatches, jerks — taught right
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Olympic-Level Coaching
From an Olympic 800m runner
REAL ATHLETES
Strength that shows up on the track
Pulled from athletes and parents who've trained with us — not gym rats, real sports athletes.
★★★★★
I have been training with Coach J for about 4 months and have seen significant performance increases. My form, speed, and endurance have all significantly gotten better. He has a very practical approach, with a keen eye for individual strengths and weaknesses. He knows when to push and when to maintain.
— Alex, Adult athlete
CoachUp Review
★★★★★
My 15 year old son and 13 year old son both wanted to take their running to the next level. Coach Jonathan quickly assessed what they need to do to improve and is working with them to make the changes. He understands what is needed in terms of running mechanics, strength/speed, and attitude.
— Mark, Parent of two HS athletes
CoachUp Review
★★★★★
Coach Johnson did some amazing work evaluating my high school daughter's track and cross country skills. He has a deep understanding of not only track strategies, but also a tremendous grasp of the biomechanics that drive and improve performance on the track.
— Mike, Parent of HS athlete
CoachUp Review
QUESTIONS
The things athletes actually ask
If you don't see your question here, contact us — happy to answer.
Will lifting make me slower?
Lifting wrong will. Lifting right won't. The myth that sprinters shouldn't lift comes from athletes who trained like bodybuilders — high volume, slow tempo, focused on size. Our programs are the opposite: lower reps, explosive intent, athletic movement patterns. Done right, strength training makes sprinters faster, not slower.
What age can I start?
Level 1 (bodyweight + dumbbells) is safe from age 12+. Level 2 (barbell work) we recommend starting at 14+ with supervision. Level 3 is for athletes 16+ with at least one full year of consistent Level 2 work under them. We don't rush athletes into barbell work — the cost of bad mechanics under load is too high.
Do I need a gym membership?
For Level 1, no — you can do everything with bodyweight and a pair of dumbbells. For Levels 2 and 3, you'll need a gym with a squat rack, barbell, and plates. We have workarounds for athletes without gym access (band variations, single-leg progressions) but the platform programs assume basic equipment access.
How does this fit with my sprint or distance training?
Strength is the supplement, not the main course. Sprinters and distance runners do 2–3 strength sessions a week, always AFTER track work, never before. We never schedule heavy strength on the same day as max-effort speed work. If you're on a Sprint & Speed, Distance, or Combine Prep plan, strength is already built into your week. The Strength & Power program runs as a standalone for athletes between events or in the off-season.
Is the Level 3 program really what Coach J used as a pro?
Yes. The 18-week periodized program in Level 3 is the exact strength template Coach J used during his Reebok years (2005–2010) while competing professionally. The phases, the percentages, the three-day split, the 50-rep abs and 25 pushups between sets — all of it. It's not a marketing version. It's the actual program.
Lift right. Run faster.
The work you put into your training is who you will become. — Coach J
