How to Lift Heavy & Run Far | Proof of Work 001

The short film of the Run Far, Lift Heavy challenge just dropped.

I’m sharing the story AND how I prepped for it in hopes it might be helpful to you.

This story was the first in our new Complete Training series, Proof of Work.

Proof of Work is a series that showcases the challenges and lifestyles of CompTrain Forever Athletes.
A Forever Athlete is a high capacity, high character human who makes the world better.
The results of well-rounded training shouldn’t have to be talked about—they can be proven.

Here was the challenge:

PR (hit new personal bests) in 4 different lifts and complete a 34 mile run.

This was the breakdown:

• Monday - 10 Rep Bench Press @ 205lb
• Tuesday - 10 Rep Deadlift @ 405lb
• Wednesday - 10 Rep Weighted Strict Pull Up @ 35lb
• Thursday - 34 Mile Run
• Friday - 10 Rep Back Squat @ 315lb
• Saturday - Partner CompTrain Class at Elysium just for good measure.
• Sunday - 10 Rep Rest

Here’s how I trained (using CompTrain…shocker)

• M/W/F
  
  • ‍Absolute strength (back squat, front squat, deadlift, sumo deadlift, bench press, strict press)
  • Higher intensity conditioning pieces ranging 6-12 minutes.
  • Accessory work layered on
• Tuesday
  
  • ‍VO2 Max Intervals
    • Typically a 1:1 or 2:1 work/rest interval.
• Thursday
  
  • ‍Threshold Training. Mixed modal threshold workouts.
  • Sometimes sustained threshold efforts, sometimes interval based threshold efforts.
• Saturday
  
  • ‍Sometimes a higher intensity conditioning piece
  • Sometimes a full rest day depending on what the body and brain need.
• Sunday
  
  • Run Day. We program Sunday Run Day every weekend anyways, but this is the day I bias an endurance focus.
  • I'll follow a 6 week progression starting with 60 minutes at an aerobic effort and adding 10 minutes every week

*As always, I prioritize our comptrain 1 hour track by taking class at Elysium M-F. I’ll layer on somewhere between 90 minutes to 3 hours of additional training most weeks targeting whatever thing i’m chasing at the time.

Here’s what i’d love to encourage: a sustainable approach to high levels of capability.

Being really fit (capable) does not require what influencers, hustle bros, or gym rats make it seem like it requires.

• You do not have to train for hours every day.
• You do not have to make working out your entire personality.
• You do not have to neglect everything else that matters.

If you want to win one of the sports of fitness (Hyrox, CrossFit, etc..), or if you want to dominate any particular domain of physical performance, you will need to neglect balance and make it the point of your existence.

BUT, if you want to sit within the very advanced category of human capability, and be wildly different than the cultural status quo — You need a sustainable, structured, well-rounded, multi-dimensional, truly transferrable approach to your training.

We do it simply by going heavy, going fast, going far, and moving freely in every 7 day window.

We cut the fluff and just do the stuff that provides the greatest return on real life capability within the smallest amount of time.

You can become strong, capable, confident, and use all those things to live a better, longer life.

If you want to try the training for yourself, hop in for 7 days free → https://comptrain.app.link/login

Here’s the short film. I hope you enjoy it. And more importantly, I hope it’s helpful for you in some way.

- Jamison

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