Program Details
No more giving up lifting every time you sign up for a race, or programs that leave us fatigued and beat up while we work toward the finish line. RACE is designed to perfectly compliment your increasing running mileage so that you can maintain strength and muscle (or even gain!) while working toward your next race. Includes a pre-race lifting taper and post-race reverse taper to ease you back into the gym as you recover from your event.
I'm ready
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
- 2 lifts per week with an optional 3rd lift.
- Full body, full body, optional upper body.
- ~45-60 mins.
- New workouts every 4-6 weeks.
- Tapers lifting volume to account for increasing & peaking running volume.
- Pair with any run plan or in-app cardio.
- Any running program 5k-50 mile.
Sign up for
RACE
Looking to join a run plan too? Sign up here and message the coaches in the app to add your plan!
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Learn about
RACE
No more giving up lifting every time you sign up for a race, or programs that leave you fatigued and beat up while you work toward the finish line. RACE is designed to perfectly compliment your increasing running mileage so that you can maintain strength and muscle (or even gain!) while working toward your next race. Includes a pre-race lifting taper and post-race reverse taper to ease you back into the gym as you recover from your event.
A peek inside
our app
Suggested Equipment
We keep equipment at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have.TLM is designed to be done from almost anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine.
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A bench, step, or box to lift on or jump onto
Cables and/or long resistance bands
One or any of the following: treadmill, a place to run, rower, ski erg, bike or jump rope and/or a way to do cardio
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Access to the
TLM app
RACE
FAQs
Clients who struggle to get in lifts >60 minutes, struggle to keep up with lifting and running at the same time or are training for a novel or higher mileage running goal should choose PERFORM or RACE if they are 12 weeks out from their goal.
Worried you’ll pick the wrong plan? You can switch at any time in the app, or a coach can help you inside the app to make sure you are in the right spot.
TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training set-up. We use a mix of barbell, dumbbell, kettlebell, bands or cables, and bodyweight-based training.
Please note within every TLM workout: you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.
You will see main lifts and movement patterns such as
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM:
- Split Squats, Lunges, Cossack Squats, Step Up variations, or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
- Pull Ups, Push Ups, Chin Ups, Dips
- Upper and Lower Body Plyometrics
- Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
- Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps
You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.
RACE pairs best with our:
- All 5k, 10k, 13.1, 26.2, 25-30k programs.
- The final 12 weeks of the 50k, and 50 miler programs.
- We recommend using RACE for the last 8-12 weeks of a goal race and PERFORM for all other running goals or training.
Comparing Our Lifting Programs
Other programs you may like
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Is interested in improving general fitness with a mix of lifting, metcons, and running
- Has 3-6+ months of barbell experience.
- Wants a strength training program that is designed specifically to accommodate a demanding schedule or high-volume endurance activity.
- Wants a program designed to help them use lifting to get stronger, gain muscle, and improve their squat, deadlift, bench, and pressing movements while also living life outside the gym.
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