Full Gym Templates
Equipment tier: Full Gym (barbell, dumbbells, kettlebells, pull-up bar, resistance bands)
Full gym access unlocks heavy bilateral loading (barbell squats, deadlifts) and compound upper body work (rows, pull-ups, overhead press). This is the highest stimulus-per-session tier.
Design Philosophy
Full gym users train in commercial or home gyms with barbell, rack, dumbbells, kettlebells, pull-up bar, and resistance bands. The training should feel like real gym strength training adapted for marathon goals — not marathon training that happens to use gym equipment.
The barbell is the centerpiece. Heavy bilateral squats and deadlifts provide the highest strength stimulus per session. Pull-ups and overhead press build the upper body capacity that prevents postural collapse at mile 22. Kettlebell ballistics complement barbell grinding with explosive hip power. The result is the most complete strength program across all three equipment tiers.
What Full Gym Adds Over Kettlebells
- Heavy bilateral loading — barbell squats and deadlifts at loads bodyweight and single-KB can't match
- Pull-Up bar — the vertical pull that no other tier can replicate
- Progressive overload precision — microloading with small plates (1.25kg/2.5lb increments)
- Hip Thrust with barbell — the heaviest glute-dominant exercise available
- Resistance bands — Pallof Press for anti-rotation core, banded hip work for activation
What's Excluded (and Why)
- Machine work — not all gyms have the same machines; free weights are universal
- Olympic lifts — too much coaching overhead for marathon runners; KB ballistics cover power
- Bench press — runners don't need horizontal pressing for chest hypertrophy; Push-Up + OHP covers anterior needs with more core demand
- Leg press / leg curl — compound free-weight movements provide more running transfer
How templates work
A template defines:
- Training intent — what adaptation we're chasing
- Movement pattern slots — which patterns compose the session
- Phase prescription — sets, RPE, tempo by training phase
- Bucket modifiers — how the bucket adjusts execution style
Bucket columns in the slot table determine which exercise fills each slot. The template structure is universal — only the exercise selection changes per bucket.
Where prescriptions live
Reps/duration live on each exercise, not on the template. Every exercise in the exercises/ directory has a prescription field. The template controls only sets and RPE per phase.
Exercises that span multiple equipment tiers use a per-tier map:
prescription:
bodyweight: "8-12"
kettlebells: "6-10"
full_gym: "3-5"
Single-tier exercises use a flat value:
prescription: "8-12"
For FG templates, the system looks up prescription.full_gym (or the flat value for single-tier exercises). The app handles the rest:
is_timed: true→ prescription is displayed as seconds with a timeris_unilateral: true→ exercise is performed on both sidesprescription_note→ special display instructions
fg-strength
The primary strength template for full gym users. Barbell-centric with compound upper body work. This is the highest-stimulus-per-session template across all equipment tiers — heavy bilateral loading builds the force production capacity that makes every running stride more efficient.
- Training Intent: max_strength_capacity, tissue_robustness
- Phases: base, build, peak, taper (via reduced prescription)
- Slots: 6
- Duration: ~35-45 min
- Role: primary
- Frequency: 2x/week (base), 1-2x/week (build-peak), 1x/week (taper)
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | squat | Knee-dominant bilateral. Quad strength for deceleration, downhill running, late-race knee stability. Barbell loading enables the highest squat stimulus of any tier. | Goblet Squat teaches depth; barbell squat loads it heavy. |
| 2 | hinge | Hip-dominant posterior chain. Propulsion force, hamstring health, glute strength. The barbell deadlift and RDL are the gold standard hip hinges — nothing loads the posterior chain heavier. | Romanian Deadlift builds hamstring eccentric strength at length. Deadlift builds total posterior chain force. Both are barbell exercises. |
| 3 | single_leg | Unilateral strength — the most running-specific pattern. Running IS single-leg. Dumbbells or KB in hand add meaningful load to lunges and step-ups. | This slot carries the most specificity. The bilateral barbell work in slots 1-2 builds capacity; this slot transfers it to single-leg. |
| 4 | push | Vertical press. The Overhead Press builds shoulder stability, anti-extension core, and overhead position that prevents postural collapse under fatigue. | Barbell or dumbbell OHP. Single-arm DB/KB press demands anti-lateral core as a bonus. |
| 5 | pull | Horizontal or vertical pull. Row builds scapular retraction; Pull-Up builds vertical pulling strength and lat engagement for arm drive. Full gym is the only tier with Pull-Up access. | Pull-Up is the crown jewel of full gym pulling. Row is the foundation. Most runners should earn Pull-Up through Row strength. |
| 6 | core | Trunk stability under running fatigue. Anti-extension, anti-rotation, or anti-lateral depending on bucket needs. | Full gym adds Pallof Press (resistance bands) for anti-rotation — unavailable in BW/KB tiers. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | squat | Goblet Squat | Split Squat | Squat | Goblet Squat |
| 2 | hinge | Romanian Deadlift | Deadlift | Romanian Deadlift | Hip Thrust |
| 3 | single_leg | Reverse Lunge | Step-Up | Reverse Lunge | Step-Up |
| 4 | push | Overhead Press | Overhead Press | Overhead Press | Push-Up |
| 5 | pull | Row | Row | Pull-Up | Row |
| 6 | core | Dead Bug | Pallof Press | Dead Bug | Plank Shoulder Tap |
Prescription by Phase
Reps/duration come from each exercise's prescription field (looked up by full_gym tier). The template controls sets and RPE.
| Phase | Sets | RPE | Active Slots | Notes |
|---|---|---|---|---|
| base | 4-5 | 7 | all (1-6) | Build strength foundation. Heavy compound lifts, full rest between sets. |
| build | 3-4 | 7-8 | all (1-6) | Maintain strength while running volume grows. |
| peak | 3 | 6-7 | 5 slots | Reduce volume via fewer sets, keep intensity. |
| taper | 2 | 5-6 | 3 slots | Squat, hinge, core only. Minimum effective dose. |
Bucket Modifiers
| Bucket | Tempo Bias | RPE Adjustment | Execution Focus |
|---|---|---|---|
| locked_up | Slow eccentrics (3-1-2). Pauses at end-range. Goblet squat: pause at bottom 2s. RDL: 3s eccentric, feel the hamstring stretch. | As prescribed | Full ROM is the priority. Goblet squat forces depth via counterbalance. Row with full scapular retraction at end-range. |
| unstable | Standard tempo. No rushing. | As prescribed | Position ownership. Every rep must look the same. Split squat and RFESS are high-value — single-leg under load demands motor control. Stop the set when form breaks, regardless of rep target. |
| tension_holder | Moderate tempo (2-0-1). No grinding. | Cap at prescribed RPE — do NOT allow overshoot | Breathing rhythm. Exhale on exertion. Barbell squat and deadlift with controlled tempo — no psyching up, no maximal grinding. Submaximal, crisp, rhythmic reps. |
| deconditioned | Standard tempo. No forced eccentrics. | RPE 6-7 ceiling (one point below prescribed) | Build confidence. Goblet Squat over barbell. Hip Thrust over standing hinge. Push-Up over overhead press. Row over Pull-Up. Plank Shoulder Tap for dynamic anti-extension. |
fg-power
Power template leveraging full gym equipment for plyometrics and explosive movements. Combines KB ballistics (loaded hip power) with bodyweight plyometrics (unloaded reactive power) — the best of both worlds, unavailable in BW-only training.
- Training Intent: power_and_rfd_transfer
- Phases: build, peak
- Slots: 4
- Duration: ~20-25 min
- Role: secondary
- Frequency: 1x/week (build), 1x/week reducing to 0 (peak-taper)
- Prerequisite: 6+ weeks of base phase strength
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | plyometric | Peak force production. Vertical and horizontal jumping. Full gym adds Box Jump (requires a box/platform) for controlled landing. | High-force, moderate ground contact time. Focus on landing quality as much as jump height. Box Jump is valuable for locked_up and deconditioned — the box provides a target height and controlled landing surface. |
| 2 | ballistic | Loaded explosive hip extension via KB Swing. The hip snap is the same motor pattern as late-stance push-off. Full gym includes kettlebells — this is the power slot that BW-only can't replicate. | Low reps, max effort, full rest. Quality degrades fast — stop when it stops looking crisp. |
| 3 | reactive | Short ground contact, elastic stiffness. Ankle-driven, minimal knee bend. Develops tendon stiffness for elastic energy return per stride. | Low amplitude but high nervous system demand. Same across all tiers — bodyweight ankle work. |
| 4 | core | Rapid force transfer through the trunk during explosive movement. NOT endurance core — quick, reflexive stiffness. | The core's role during plyometrics and ballistics. Brief, intense. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | plyometric | Countermovement Jump | Countermovement Jump | Box Jump | Countermovement Jump |
| 2 | ballistic | Kettlebell Swing | Kettlebell Swing | Kettlebell Swing | Kettlebell Swing |
| 3 | reactive | Pogo Jumps | Pogo Jumps | Pogo Jumps | Pogo Jumps |
| 4 | core | Dead Bug | Plank Shoulder Tap | Bird Dog | Dead Bug |
Prescription by Phase
Reps come from each exercise's prescription field. The template controls sets and RPE.
| Phase | Sets | RPE | Rest | Notes |
|---|---|---|---|---|
| build | 3 | 7 | 90-120s | Quality over volume. Every rep should look identical. |
| peak | 2-3 | 6-7 | 90-120s | Maintain power, reduce volume. |
Bucket Modifiers
| Bucket | Approach | Restrictions |
|---|---|---|
| locked_up | Start with CMJ (ensure adequate squat/hinge ROM before high box jumps). Box Jump is valuable — the box provides a target and reduces landing impact. KB Swing before Clean — ensure hip hinge ROM is solid. Reactive work (Pogo Jumps) is safe and valuable early — ankle-driven, no hip/knee ROM demand. | No Box Jump above knee height until deep squat is solid. No KB Clean until swing is crisp. |
| unstable | Emphasize landing mechanics. Every jump has a controlled, stuck landing before the next rep. KB Swing teaches hip hinge timing and power. | No continuous bounding until single-leg landing is clean. Start reactive work at low intensity. |
| tension_holder | These runners often do well with power work — the quick tension-release cycle is therapeutic. Let them flow. | Watch for over-effort. They'll try to jump as high as possible. Coach submaximal, crisp reps. |
| deconditioned | Delay introduction to build phase week 2-3 minimum. CMJ + Pogo Jumps + Swing only. | Total ground contacts capped at 30 initially. No single-leg plyometrics until bilateral is solid. KB Swing at moderate weight. |
fg-accessory-calf
Calf and tendon health with gym equipment for progressive overload. The full gym advantage: Seated Calf Raise machine for proper soleus isolation under load, and dumbbells or barbell for standing calf raises. This is the most progressive calf training tier — load drives tendon adaptation faster than tempo alone.
- Training Intent: tissue_robustness
- Phases: all
- Slots: 3
- Duration: ~10-15 min
- Role: accessory
- Frequency: 3x/week ideally (can be appended to any session or done standalone)
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | calf_straight_knee | Gastrocnemius emphasis. The larger calf muscle, active during push-off with extended knee (running stride). Full gym adds dumbbell or barbell loading for progressive overload. | Straight-knee raises target the two-joint gastrocnemius. This is the primary running calf muscle. |
| 2 | calf_bent_knee | Soleus emphasis. The deeper calf muscle, critical for knee-flexed loading (hill running, late stance). Seated Calf Raise machine provides proper soleus isolation under load. | Soleus is a marathon muscle — slow-twitch, fatigue-resistant, and often undertrained relative to gastroc. |
| 3 | tibialis | Anterior lower leg. Shin splint prevention, dorsiflexion strength for toe clearance during swing. | Often neglected. Especially important for new runners and those increasing volume. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | calf_straight_knee | Standing Calf Raise | Single-Leg Calf Raise | Standing Calf Raise | Standing Calf Raise |
| 2 | calf_bent_knee | Seated Calf Raise | Seated Calf Raise | Seated Calf Raise | Seated Calf Raise |
| 3 | tibialis | Tibialis Raise | Tibialis Raise | Tibialis Raise | Heel Walks |
Prescription by Phase
Reps/duration come from each exercise's prescription field (looked up by full_gym tier). The template controls sets and RPE.
| Phase | Sets | RPE | Notes |
|---|---|---|---|
| base | 3-4 | 7 | Build tissue capacity |
| build | 3 | 7 | Maintain |
| peak | 2-3 | 6 | Maintain, reduce volume |
| taper | 1-2 | 5 | Keep tissues active |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Full ROM is critical — they need end-range dorsiflexion. Emphasize the stretch at the bottom of each rep. Pause 1-2s at full dorsiflexion. Add dumbbell load only once full ROM bilateral is solid at 3×15. |
| unstable | Single-leg calf raises are high-value (balance + calf strength). Dumbbell in opposite hand adds anti-lateral demand. |
| tension_holder | Controlled tempo. Don't let them rush through reps with a bounce. Smooth, rhythmic, full range. Can add dumbbell load early — they have the control for it. |
| deconditioned | Start bilateral, bodyweight only. Higher reps (15-20), lower intensity. |
fg-accessory-upper
Upper body and posture support with full loading options. Pull-Up is the crown jewel — the vertical pull that no other tier can access. Combined with Push-Up for anterior balance, loaded carries for anti-lateral core, and targeted core work, this is the most complete upper body accessory template.
- Training Intent: tissue_robustness, movement_competency
- Phases: all
- Slots: 4
- Duration: ~15-20 min
- Role: accessory
- Frequency: 1-2x/week
Movement Slots
| Slot | Pattern | Why it's here | Notes |
|---|---|---|---|
| 1 | push | Horizontal press for anterior endurance. Push-Up in accessory context — lighter postural work, not heavy loading (that's in fg-strength OHP). The Push-Up is a moving plank that trains anterior chain + core simultaneously. | Push-Up for all buckets here. OHP is in fg-strength. Accessory push is about endurance and posture, not peak strength. |
| 2 | pull | Vertical or horizontal pull for posterior endurance. Pull-Up is available to full gym users — the most complete upper back exercise. Complements the Row/Pull-Up in fg-strength by providing additional volume at lighter intensity. | If fg-strength has Row, this slot has Pull-Up (and vice versa). Ensures both horizontal and vertical pulling are covered across the week. |
| 3 | carry | Anti-lateral core under walking load. Running IS loaded single-leg locomotion with constant lateral forces. Carries demand reflexive stability through the entire chain. | Short and heavy, not long and light. Suitcase Carry (unilateral) is the default; Farmer's Walk (bilateral) for deconditioned. |
| 4 | core | Targeted core work to complement the session. Different pattern than fg-strength core to ensure coverage across anti-extension, anti-rotation, and anti-lateral. | Pick the core pattern that fg-strength doesn't cover. If fg-strength has Dead Bug (anti-extension), this slot covers anti-rotation or anti-lateral. |
Exercise Selection by Bucket
| Slot | Pattern | locked_up | unstable | tension_holder | deconditioned |
|---|---|---|---|---|---|
| 1 | push | Push-Up | Push-Up | Push-Up | Push-Up |
| 2 | pull | Row | Pull-Up | Pull-Up | Row |
| 3 | carry | Suitcase Carry | Suitcase Carry | Suitcase Carry | Farmer's Walk |
| 4 | core | Dead Bug | Side Plank Hip Dip | Bird Dog | Plank Shoulder Tap |
Prescription by Phase
Reps/duration come from each exercise's prescription field (looked up by full_gym tier). The template controls sets and RPE.
| Phase | Sets | RPE | Notes |
|---|---|---|---|
| base | 3 | 7 | Build upper body base. |
| build | 2-3 | 7 | Maintain. |
| peak | 2 | 6 | Maintain, reduce volume. |
| taper | 1-2 | 5 | Light postural work only. Carry optional. |
Bucket Modifiers
| Bucket | Approach |
|---|---|
| locked_up | Full ROM Push-Ups (chest to floor). If they can't do full Push-Ups, incline at full range > partial range on floor. Row over Pull-Up — Pull-Up demands overhead/lat mobility they may lack. Suitcase Carry at moderate weight. Dead Bug integrates spinal mobility. |
| unstable | Push-Ups with deliberate core engagement — no sagging. Pull-Up is high-value: demands total-body tension and scapular control. Side Plank Hip Dip covers dynamic anti-lateral stability — their biggest need. |
| tension_holder | Push-Ups with exhale on press, not breath-holding. Pull-Ups with controlled tempo — no kipping, no grinding. Suitcase Carry at moderate weight (not heavy — avoid over-bracing). Bird Dog with breathing rhythm. Everything moderate effort. |
| deconditioned | Incline Push-Ups (hands on bench/wall). Row over Pull-Up. Farmer's Walk (bilateral, simpler) over Suitcase Carry (unilateral). Plank Shoulder Tap for dynamic anti-extension. |