Bulletproof your running

If you're serious about improving your running performance but keep wondering, “Why do I keep getting running injuries?”—despite trying everything (stretching, massages, or even taking a week or two off). This 4-week program is perfect for you.

Bulletproof running

The Bulletproof Running Program is a four-week course designed to reduce injuries and boost performance. Each week, it focuses on a key element of running strength and resilience.

One-time cost, lifetime value.

Not satisfied after the course? 100% Money Back Guaranteed.

Course Details

  • Next Block Starts on 12th April 2025

  • Saturdays, 9:00 AM

  • 60-minute

  • Includes 4 weeks of unlimited Compound Gym access

  • 1 FREE Fit3D Body Scan ($30 value)

  • Limited spaces available

Who is this for?

  • For runners of all levels – beginners to experienced athletes

  • Ideal for those recovering from injury or wanting to stay injury-free

  • Improve your strength, endurance, and overall running performance

Learning outcomes

  • Build strength in key running muscles

  • Prevent injuries with smart movement patterns

  • Boost power, endurance & stability

  • Design your running-specific strength plan

  • Skip years of trial and error with expert guidance

Course Outline Preview

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Course Outline Preview *

Bulletproof Running is a 4-week course designed to build stronger, more resilient runners — but the benefits don’t stop there. You’ll walk away with tools, techniques, and training knowledge you can apply to your own running for life. Learn it once, use it forever.

Week 1: Strength & Stability Foundations

  • Learn how key muscles work in running (glutes, quads, hamstrings, calves).

  • Improve balance, mobility, and endurance to prevent injuries.

  • Strength circuit focused on foundational movement patterns.

Week 2: Strength & Power for Runners

  • Train for strength, power, hypertrophy, and endurance.

  • Apply progressive overload to running-specific exercises.

  • Strengthen key areas with split squats, hamstring curls, and calf raises.

Week 3: Loaded Carries, Drags & Pushes

  • Build core stability and tendon strength for running resilience.

  • Perform loaded movement drills as sled pushes, carries & reverse sled walks.

  • Strength circuit focused on posture, endurance, and tendon durability.

Week 4: Training Principles & Program Design

  • Learn how to structure your strength program for running.

  • Exercise selection, progression, and recovery strategies.

  • Develop a sustainable strength routine to support long-term performance.

  • Rebekkah Aitkenhead is a professional runner specializing in the 800m, 1500m, mile, and 5000m events. She is the New Zealand National Mile record holder, a 1500m winner, and a 3-time National Champion.


  • Trainer — With a BSci in Sport & Exercise Science and a Pre-Script Level 1 certification, Josh Dryden is a certified Barbell specialist. As the creator of Optimize Strength & Conditioning, he focuses on enhancing athletes' general abilities to excel in their sport.

  • With over 17 years in the health and fitness industry, Ben Thompson is a seasoned professional and accomplished athlete at the national and international levels in triathlon, endurance racing, CrossFit, and weightlifting. Holding a diploma in personal training, sporting performance, and strength conditioning, as well as CrossFit Level 1 & 2 certifications, Ben is also the creator of the PRFM Gymnastics, Weightlifting, and Youth Development courses.

Here’s how to get started:

  1. Fill out the form below

  2. Click “Reserve your spot now”

  3. We’ll be in touch via phone or email to walk you through the following steps and answer any questions

No need to commit or pay upfront — we’ll chat with you first before anything’s locked in

Key Dates

  • Next Block: 17th May 2025

  • Enrollment Closes: 16th May 2025

    A new block starts every 5 to 6 weeks.

Cost

  • $95 for Compound members

  • $145 for non-members

Full payment details will be provided after our team connects with you.

    • This program is endorsed/created by Ben Thompson, Josh Dryden, and Rebekah Aitkenhead (see their qualifications above). Participants will be personally trained by Josh Dryden.


    • In all of Dunedin, this is the only program where you’ll train in a group setting with a qualified coach while gaining insights from national-level athletes like Ben Thompson and Rebekah Aitkenhead. This unique opportunity is available exclusively at Compound Gym, Dunedin #1 Rated Gym on Google.

    • We’re so confident in the program that we offer a Risk-Free, 100% Money-Back Guarantee. If you're not satisfied, you pay nothing.

  • This course is designed to equip runners with the skills to create effective strength-training programs for themselves that build resilience, prevent injuries, and boost performance. For more specific details about the course content, click here or scroll up!

    • The course spans four weeks, with one 60-minute session each week. Each session includes a mix of theory, demonstrations, and practical strength training exercises.

    • You’ll also receive eight personalized training sessions (two each week) designed for you to practice on your own during 4-week program, using our gym facilities.

    • This program is created and endorsed by National Athlete Ben Thompson, the Creator of Optimize Strength & Conditioning Josh Dryden, and National Athlete Rebekah Aitkenhead (see their qualifications above). Participants will receive personalized training from Josh Dryden.

    • Members of the gym: $95

    • Non-members: $145

    • The program takes place at Compound Gym in Dunedin, New Zealand (address below). Sessions are held every Saturday morning, and participants are encouraged to arrive 15 minutes early for introductions.

    • The last day to enroll is January 30, 2025.

    • You can reserve your spot by filling out a form on the course website (click here to access the form). After submitting the form, you can schedule a call with our team, or if preferred, our team will contact you via call or email to finalize details and answer any questions. Payment is only required after speaking with our team.

FAQS