7-Day Lift + Run Kickstart Program (FREE)
This is not a generic PDF.
The 7-Day Lift + Run Kickstart lives inside the TSS Training App.
Inside the app, you get:
- A clear, day-by-day plan so you’re never left guessing
- Exercise demo videos for every movement so you’re not second-guessing your form
- A direct line to me if something feels off, you have questions, or need clarity
- One place to track everything. No juggling multiple apps
After checkout, you’ll be prompted to activate your free TSS App account to access the Kickstart. See you on the inside.
7-Day Lift + Run Kickstart 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:
7-Day Lift + Run Kickstart Program
A 7-day introduction to the Lift + Run Method — built for beginners through advanced runners and lifters who want strength, speed and durability working together, not against each other.
You’ll follow clear strength sessions, targeted run workouts and built-in plyos + mobility so you feel stronger, faster and fresher by day seven.
✅ Lower, Push & Pull strength sessions (with RIR so you never overdo it)
✅ Easy run + optional long run
✅ Speed session (tempo or intervals with 3 difficulty levels)
✅ Plyometrics for explosiveness
✅ Mobility to stay pain-free and moving well
✅ Simple day-by-day structure — zero guesswork
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.
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.
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!"