Mile + Squat

16-Week Strength & Speed Program

Plan Description

Train with the team that created the second person ever to squat 500lbs and run a sub-5 minute mile in the same day. In 16 weeks, you'll build both explosive strength and speed, working towards two of the most impressive feats in strength and conditioning.

Is This Plan For You?

You're ready to chase two of the most challenging and seemingly contradictory goals in athletics. Here’s what you can expect:

• Build massive squat strength while developing elite speed


• Master the balance between heavy lifting and fast running


• Push the boundaries of what's possible in both disciplines


• Join an exclusive club of hybrid athletes

Your Training Benefits

• Develop elite-level strength and speed simultaneously


• Learn the precise training balance that made history


• Master the recovery techniques needed for both heavy squats and fast miles


• Build explosive power that translates to faster running


• Transform into an athlete who excels in both strength and speed


• Experience the thrill of crushing both lifting and running goals

Why Train With OMNIA?

For over five years, we've been proving that you don't have to choose between being strong or being fit. While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust, and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.

To get the most out of this program, you should:

• Be comfortable with squatting and free weight movements


• Have some running experience and basic speed work exposure


• Have access to both a squat rack and running space


• Be ready to commit to focused strength and speed sessions weekly