Mobility for Wrestling
Baseball Strength Program

Improve your kick

Wrestling strength program
Do you have a weak kick at the end of your races? Do you want to attack hills explosively? Maybe you just want more trunk control and a firm core?

The 12-week Distance Running Strength Program will improve your stability, explosiveness, and strength without putting on weight or slowing your down. Get started on a weight training program that incorporates the essential concepts from world-classes distance runners.


What Is The Program Focus?

To build an endurance focused strength base without adding excess muscle mass

To increase explosiveness, ground strike, and race finish kick power

To increase trunk control with functional core exercises

Program Difficulty

This program is designed for athletes who have limited experience lifting. However, you will be challenged not only to push yourself through hard sets but to approach every lift with a technical mindset.

Program Details

  • 60-90 Min Workouts 
  • 3 Days Per Week
  • 12 Weeks Long!


 The unique exercises included use a myriad of equipment

  • Lifting Platform

  • Bumper plates

  • Squat Rack

  • Bands 

  • Bench

  • Dumbbells

  • Cable Machine

  • Pull Up Bar

Frequently Asked Questions

How do I receive the program?

Immediately after purchase, you will be directed to an order summary screen that will have the button, "Access My Digital Content". Click on the link and you can download your new program and start getting SWOLE today!

Will I be mailed the program?

No, the program is only available in digital form. The program is sent to you as a PDF which includes the details of your training and links to videos of the exercises included. 

When should I start the program?

You may start the program as soon as you receive it! Start on Day 1 and complete all of the days in the workout in one week. Then start over on Day 1 again on the same day of the week that you started the program. 

What if I don't know what an exercise is?

We have video links embedded in the program for every exercise! If you still are sure if you are performing an exercises correctly, shoot us an email at!

I don't have the necessary equipment to perform a lift, what should I do?

Not to worry, shoot us an email at and we will give you an alternate exercise to perform!

How heavy should I go on my lifts?

Some exercises have percentages included that should be performed according to your 1 rep max in that lift. If there is no percentage, that means we want you to use and develop your autoregulation ability to determine to how heavy to go. Autoregulation is learning how hard your body is able to push itself and how to increase weights in a proper progression to ensure you are thoroughly warmed up and able to go as heavy as you are able without failing on any sets (unless specified).

What should I do when I finish the program?

When you finish this program you will have a true taste of the Swole Life! For maximum gains we encourage you to move onto a different program to ensure your body can adapt to a different stimulus. Check out these programs below, or sign up for a custom program!

Want to Learn More about Distance Running Training?

Watch Below!

Read Our Blogs on Explosive Training!

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Customer Reviews

Customer Reviews
4.8 Based on 37 Reviews
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Sam H.
United States United States

Tons of fun

Super enjoyable set up! Most jump plans (Boing Vert, Vert Shock, etc.) I've done totally exclude weight training, the VJM does a great job of mixing lifting with plyometrics. The only issue I had was there's no real upper body, but I just added some 5x5s at the end of plyometric focused days and that works really well!


Garage Strength Performance Training

Sam, thank you for the review. Great idea on adding the 5x5's on the end! Please keep up the great work.

A Garage Strength Performance Training Customer
Armen G.
United States United States

Great detailed program!

Love this program. Includes everything from warm-up to mobility, strength and sprint work. Totally worth the investment!


Garage Strength Performance Training

Armen, thank you for this review. We appreciate all your support

Neal R.
United States United States

An Awesome Way to keep building during COVID

A really solid program during the no gym era. I'll be back for more!


Garage Strength Performance Training

This is great to hear, Neal! Keep up the great work.

Shelby B.
United States United States

For my 12yo Son

I purchased this program to help my son play football. He qould run like he had concrete bricks on his feet and was one of the slowest kids on the team. We are finishing week six now and he has had very noticeable changes in strength and speed. Probably the most notable is his confidence while at football practice, he is getting better at the drills. The Agile and Hostile program has given my son the exercises he needed to get better at the sport he really like playing. We alao watch Dane's videos, both for the program and his regular YouTube post, and can see how the exercises translate to movements needed for football. We will do another round of this program and will look at the other programs Garage Strength haa for us to do next. Thanks Dane and Garage Strenth!!


Garage Strength Performance Training

This is why we do it! Thank you for sharing this great review!

Aaron L.
United States United States

Very helpful

Good! It helped me build strength and power to become a better runner.


Garage Strength Performance Training

Love to hear it, Aaron. Keep up the great work!