4 Week Lift + Run Program (FREE)
This program will commence this coming Monday. Please answer the questions below and click 'Get Program' to get started.
Fitness Level Guide
Strength Training Levels:
Beginner: New to strength training or less than 6 months of consistent experience.
Intermediate: 6+ months of consistent training. Confident with basic compound lifts like squat, bench press, and deadlift.
Advanced: 2+ years of consistent lifting. Follow structured programs and can lift heavier weights with excellent form.
Running Distances:
3 km: Great for beginners or those easing back into running.
5 km: Suitable for beginners to intermediate runners looking for a solid short-distance challenge.
10 km: For intermediate runners who can run 5 km+ and want to step up their endurance.
21 km: Advanced runners aiming to complete a half marathon or significantly improve endurance. This program provides the foundation for a full half marathon training block.
If you’re unsure, choose the distance that feels achievable right now — the program meets you where you are and helps you progress safely and effectively.
4 Week Lift + Run Program (FREE)
If you have any questions, you are always welcome to contact us. We'll get back to you as soon as possible, within 24 hours on weekdays.
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What's Included:
4-Week Hybrid Training Program
A program designed specifically for your selected strength and running levels to help you achieve your fitness goals. The strength portion focuses on key compound lifts—bench press, squat, and deadlift—paired with accessory exercises to build total-body strength.
Full Access to the The Strength Society App
Everything you need in one place—your program, video tutorials, progress tracking, and direct access to Coach Jacko when you need it.
Access to the Strength Society Community
Access to the TSS Crew group—real talk, real progress, and serious gems from Coach Jacko every week.
Tips & Resources
Weekly insights on nutrition, recovery, and mindset—plus direct message access to Coach Jacko for tailored support when you need it.
What To Expect Post Sign-Up:
Step 1
Create Your App Account
This is where you can access your training plan, track your progress and you connect directly with Coach Jacko.
Step 2
Access Your Training Plan
Once you’ve set up your Trainerize app, you’ll get a welcome message from Jacko. Make sure to reply so he knows you’re ready to go — and can assign your program straight away.
Step 3
Let’s Get To Work
Dive into your program and start chasing down your goals! Coach Jacko will check in regularly to support you, answer any questions, and keep you on track. When you hit the end of the program, you’ll have the option to keep working together—only if it feels right for you. No pressure, just progress.
FAQs
Why is the program free?
When I found the right mix of strength and running, it changed everything for me—and I know it can do the same for you. I’m giving away this $99 program because I want more people to see what’s possible when you find The Perfect Fusion of Strength and Endurance. You don’t have to choose between lifting and running. You can crush both. There’s zero pressure to continue after the program, but if you’re loving it, I’d be stoked to help you take the next step.
How is the program delivered?
Once you sign up, you’ll have access to the Strength Society app. This is where Coach Jacko will deliver your program. Simply log in to access your plan, view tutorials, and track your progress.
What equipment do I need?
The strength training portion works best in a gym or a space with basic equipment like barbells, dumbbells, or a squat rack. Don’t worry if you’re at home — we’ve got plenty of substitutions for home gym setups. For running, all you need is a safe outdoor space or a treadmill.
How do I know what my current fitness level is?
When signing up, you’ll select your fitness level for both strength training and running. Here’s a simple guide to help you decide:
Strength Training Levels:
• Beginner: You’re new to strength training or have less than 6 months of consistent experience.
• Intermediate: You have 6+ months of consistent experience and are confident performing basic compound lifts like the squat, bench press, and deadlift.
• Advanced: You’ve been lifting consistently for 2+ years, follow structured programs, and can lift heavier weights with excellent form.
Running Levels:
• Beginner: You’re new to running and can run around 5-10min at a time.
• Intermediate: You run occasionally and can comfortably run 2–5km.
• Advanced: You run regularly and can comfortably run 5km+ or incorporate speed/interval training into your runs.
If you’re still unsure, pick the level that feels most comfortable for you right now—this program is all about meeting you where you are and helping you progress!
Do you cater for beginners?
Absolutely! This program is designed to suit all fitness levels, whether you’re new to strength training, running, or both. You’ll select your level during sign-up, and the program will be tailored to your abilities.
Will I get support during the program?
Yes! Coach Jacko will check in with you regularly through the app to see how you’re progressing and answer any questions. You’ll also have access to the Strength Society community for additional support.
Lift + Run Wins
in Just 4 Weeks!
Jess T"Hit my squat PB in week 3 and ran my fastest 5k ever—this program actually works!"
Mark L"Never thought I could lift and run at the same time. PBs across the board!"
Sarah W"4 weeks in and I hit my deadlift PB and shaved minutes off my 10k!"
Jamie R"Finally hit a 100kg squat PB and ran my fastest 5k. Couldn’t believe it!"
Chloe M"The structure is great. PBs in strength and running. Thanks Jacko!"