OYO Strength

There are three different options depending on what you have access to. 

#1 Option: Weight Room

#2 Option: You have Dumbbells or Kettlebells at your home

These programs are based primarily on what the Oregon Strength Coach, James Radcliffe, uses for the Oregon Distance Runners.  This is a balanced plan that includes the functional movements: push, pull, squat, hip hinge, carry & rotation. 

These are all easy-to-learn lifts and can easily be Googled if you're not sure how to do these. 


  • Goblet Squats 1x20

  • Shoulder Press 1x20

  • Single-Leg Deadlift 1x10 each side

  • Bent-Over Rows 1x20

  • KB Swings 1x20

  • Waiter's Carry 1x20m each arm

  • Russian Twist 20 reps 


  • Goblet Squats (DB or KB) 1x20

  • DB Bench Press 3x6-8 (heavy)

  • Hex Bar Deadlift 3x6-8 (heavy)

  • Bent-Over Rows 1x20

  • KB Swings 1x20

  • Farmers Carry 1x20m each arm (use 2 heavy DB's) 

  • Russian Twist 20 reps