Feel athletic again. This 12-week program is your launchpad to becoming strong, mobile, conditioned, and capable — not just in one area, but across the board. Whether you’re between race blocks, building back from a peak, or simply tired of feeling stuck in one gear, this plan delivers the structure, variety, and intent to build your best base yet.
Is This Plan For You?
You’re not chasing a single finish line — you’re chasing overall capability. You want to train hard without burning out, move well without feeling stiff, and build real fitness that lasts. This plan is for you if:
You want to be strong, but not at the expense of conditioning
You want to improve your cardio, without losing your edge in the gym
You’re looking for well-rounded, intelligent training that keeps you engaged and progressing
You’re returning from a layoff, transitioning between training blocks, or ready to lay a new foundation for future goals
Your Training Benefits
Build total-body strength with clean movement and consistent progression
Improve aerobic capacity using both running and bike-based conditioning
Reintroduce plyometrics safely, from foundational patterns to reactive movements
Enhance joint health and mobility with weekly prep and movement work
Stay motivated with a structured but flexible weekly rhythm
Finish the 12 weeks feeling fitter, more athletic, and ready for anything
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
You don’t need to specialize to train like an athlete. At OMNIA, we design programs that help you break out of the one-dimensional trap — so you can move better, lift stronger, and feel more capable across the board. We’ve worked with athletes and everyday performers alike to build foundations that last. This plan is proof that a base phase doesn’t have to feel boring — it can be powerful, purposeful, and genuinely enjoyable.
To get the most out of this program, you should:
Have some experience with gym-based strength training
Be comfortable with Zone 2 running or biking for 30–45 minutes
Have access to standard gym equipment (barbell, dumbbells, cable machine or bands, cardio machines)
Be ready to train 5–6 days per week for ~5–5.5 hours total