All-Access
Your daily training plan, plus the next plan when your goal changes.
Long & Strong every day, and a library for when you get a test date, pick up an injury, or want to run a phase again. One membership, in the TrainHeroic app.
$40 a month. Cancel anytime.
Already on Long & Strong? How to switch.
Who it’s for
Keep your daily plan. Have a next plan when you need it.
You want Long & Strong now, with a dedicated plan ready for the Army Fitness Test when a date lands.
You're working around pain or an injury and want programming that keeps you training while you recover.
You want to run a past Long & Strong phase from day one, or repeat one you liked.
You've got a selection, a school or a race coming and want to build running and rucking capacity first.
Who it’s not for. If you want a plan written around your schedule and your limits, 1:1 coaching will serve you better.
Start here
Pick the row that fits today. You can change any time.
| Your situation | Start with | Then |
|---|---|---|
| I want a plan to follow every day | Long & Strong6 days a week, 45 to 60 min | Stay on it; the other programs are there when you need them |
| I have an AFT date in the next 6 to 8 weeks | One of the five AFT prep programs4 weeks each | Take the free AFT Insight test first; it tells you which one |
| Something hurts: low back, knee, ankle or foot, shoulder | A Blueprint alongside your lifting3 days a week, 20 to 30 min, 8 weeksor a Masterplan in place of it6 days a week, 45 to 60 min, 8 weeks | Back to Long & Strong when you're done |
| I have a selection, a school or a race coming | Tactical Base Builder12 weeks, 6 days a week | Then Long & Strong |
| I want to run a phase again | One of five past Long & Strong phases | Then the current phase |
What’s inside
Long & Strong
The daily program: six days a week of strength and running, in six-week phases, built on autoregulation so you start where you are.
8 injury prevention programs
Written by a physical therapist. Four Blueprints (3 days a week, 20 to 30 minutes) and four Masterplans (6 days a week, 45 to 60 minutes), one of each for the low back, knees, ankles and feet, and shoulders.
They keep you training; they don't replace a diagnosis or care from your own provider.
5 AFT prep programs
Wolverine, Koala, Gorilla, Moose and Wolf. Four weeks each, one for each AFT Insight archetype, so you train the quality your scores say is weakest.
Take the free test, get your animal, run that program.
5 past Long & Strong phases
Six weeks each. Run a phase you missed or liked, from day one.
Tactical Base Builder
Twelve weeks, six days a week, built to raise your running and rucking capacity before a selection, a school or a race.
The MOPs & MOEs Discord
Ask questions and talk training with members, the coaches and past podcast guests.
A new phase joins the library every six weeks, when the current Long & Strong phase finishes.
Long & Strong or All-Access?
Long & Strong is your daily plan. All-Access is the same plan, plus the next plan when your goal changes.
| Feature | Long & Strong | All-Access |
|---|---|---|
| Price | $30 a month | $40 a month |
| Free trial | 7 days | None |
| Long & Strong daily program | Yes | Yes |
| Injury prevention programs | Not included | 8 |
| AFT prep programs | Not included | 5 |
| Past Long & Strong phases | Not included | 5 |
| Tactical Base Builder | Not included | Yes |
| Discord | Not included | Yes |
| Best for | Following one program | Having the next program ready |
One injury prevention program on its own is up to $60. All-Access is $40 a month and includes all eight, plus everything above.
Close to the line, or chasing a faster two mile?
If your waist-to-height ratio is near 0.55. Long & Strong gives you six days of strength and conditioning you can keep up while you work the number down, without giving up the deadlift. Start there. If pain is what’s kept you from training, start with the Blueprint for it. Check your ratio first.
If you need a faster two mile. Take the free AFT Insight test. Your archetype's program trains the event you're losing points on; run it, then go back to Long & Strong after the test.
Your coaches
Drew Hammond writes Long & Strong and the AFT prep programs. He’s a strength and conditioning coach who has spent his career as an embedded human performance professional with special operations and conventional military units, and has consulted for military, federal and sporting organizations in the U.S. and abroad. He co-hosts the MOPs & MOEs podcast.
John Romanello is a physical therapist and the creator of the Injury Prevention programs for MOPs & MOEs. He has spent his career embedded with tactical populations, helping patients recover from injury and meet the physical demands of their work. An avid runner, John also developed the M&M Walk-to-Jog and Tactical Base Builder programs. His approach combines clinical experience with practical training to help athletes rebuild confidence, improve performance, and return to the activities they love.
What members say
“I went from having severe knee pain from squats and more dynamic movements and being unable to run more than ½ mile without knee pain to doing full range of motion on all workouts and running several miles with no pain.”
“Shortened my run by a full two minutes and shaved a few seconds off the SDC, with no detriment to the other events. You guys have transformed my approach to training.”
“Overall I feel stronger in every aspect. The strength portion while also having conditioning built in makes this a superior plan. Don’t change.”
Price
$40 a month. Everything included.
Every program above, from day one
New programs as they’re added
Cancel anytime from your TrainHeroic account
Already a Long & Strong member? Join All-Access from the button above, then cancel Long & Strong from your TrainHeroic account so you aren't billed for both. Your Long & Strong access continues inside All-Access.
FAQ
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Use the "Start here" table above. If no other row fits, start on Long & Strong and use the rest when something changes.
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Take the free AFT Insight test with your last scores. It gives you an archetype, and each archetype has a program: Wolverine builds absolute strength and core; Koala brings every quality up together; Gorilla builds speed and aerobic base for strong lifters; Moose builds work capacity and strength-endurance; Wolf adds strength for endurance specialists.
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A Blueprint is built to sit alongside Long & Strong (3 short sessions a week). A Masterplan or an AFT program replaces it for those weeks; don't stack two six-day programs.
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Yes. Pick the one for the area that hurts and run it on its own.
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Every six weeks. Each finished Long & Strong phase joins the library.
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Not on All-Access. If you want to try the daily program first, start the Long & Strong free trial; you can switch later.
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Anytime, from your TrainHeroic account.