Long & Strong
Get strong. Run long.
One plan for your lifts, your runs and your conditioning. Six days a week in the TrainHeroic app. Start where you're at, progress as you can.
7 days free, then $30 a month. Cancel anytime.
Who it’s for
For athletes who are done stitching their own training together.
You train for the job: military, law enforcement, fire, or a fitness test you can't fail.
You're fit, and you want more out of the test, the bar and the run at the same time.
You're new to structured training and want one plan to open and follow.
You've got years of training behind you and want a strong, broad base under your goals.
Who it’s not for. Long & Strong is one shared program. If you want coaching built around you, or a plan timed to one event like a selection date, look at 1:1 coaching instead.
How the program works
Start any day.
You don't wait for a new phase and you don't go back to day one. There's no wrong day to start: jump in where the group is, whenever you join.
Built on autoregulation.
Each training day adjusts to your readiness and your rate of progress. There's no rigid progression scheme to catch up to. You set your weights and paces from how you perform, shift sessions when the week demands it, and in some sessions choose your own exercises. It's individual programming at the scale of a team.
Six-week phases.
Strength and running in one plan. Each phase runs six weeks with a progression built in. The heavy lifting, hard running and conditioning are written as one plan, so one doesn't wreck the other.
What a week looks like
| Days | 6 days a week: 5 training sessions and an active recovery day you can skip if you've already had a day off |
| Time | 45 to 60 minutes a session |
| You need | A barbell and plates, plus dumbbells or kettlebells |
| Good to have | A gym and cardio equipment (a treadmill, bike or rower for bad-weather days) |
| Where | The TrainHeroic app: the session, demo videos for the movements, and a message board where you can ask the coaches questions |
| Day | Session |
|---|---|
| Mon | Lower body strength + speed |
| Tue | Interval work |
| Wed | Upper body strength + strength-endurance |
| Thu | Active recovery |
| Fri | Full body strength + work capacity |
| Sat | Long Zone 2 effort |
| Sun | Rest |
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 work and conditioning you can keep up while you work the number down, without a crash diet that costs you the deadlift. Check your ratio first, then start the trial.
If you need a faster two mile. Every week of Long & Strong has interval work and a long Zone 2 effort alongside the lifting. For a plan built only around the Army Fitness Test, All-Access has five AFT prep programs, and the free AFT Insight test tells you which one is yours.
Your coach
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.
What members say
“The results have been great and I am very grateful for y’all! Squat: 290 → 325. Bench: 190 → 215. Deadlift: 385 → 410. 2 mile: 13:30 → 12:31.”
“The best part is this is the first program where I don’t feel hurt and overtrained. Before this program doing a ruck or run after legs would mean injury, but the way the program is built ensures progressive overload.”
“Took another AFT today - got a PR overall score and PRed SDC and 2MR! Still loving this programming over a year later.”
Price
$30 a month. Your first 7 days are free.
The full program in the TrainHeroic app from day one
New training every week, and the message board to ask questions
Cancel anytime from your TrainHeroic account
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.
For $10 more a month, All-Access adds eight injury prevention programs, five AFT prep programs and five past Long & Strong phases. It also adds Tactical Base Builder, a 12-week train-up for selection, schools and races.
FAQ
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No. Start any day. You set your weights and paces from how you perform, so joining mid-phase doesn't put you behind.
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No. You join where the group is. If you want to run a past phase from day one, All-Access includes five of them.
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The sixth day is active recovery, and you can skip it when you've already had a day off. Start with the five sessions and set your weights and paces from how each one goes.
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Skip the recovery day and you're at five.
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A barbell and plates, plus dumbbells or kettlebells. A gym and cardio equipment help but aren't required.
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Yes. Post on the team message board in the app and the coaches answer there.
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Long & Strong is the one program you follow. All-Access includes it, plus the injury prevention, AFT prep and past programs you choose from.
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Anytime, from your TrainHeroic account.