Jacked Gazelle 3.0

Welcome to Jacked Gazelle 3.0, a 20-week program—16 full training weeks, 3 test/time trial weeks (pre, mid, post program) and an optional deload week—designed for hybrid and tactical athletes in search of concurrent strength, muscle, and on-foot (running and rucking) endurance gains.

This program is the result of decades spent obsessing over the finest details of strength and conditioning programming with one goal in mind: maximum performance without  hanging on for dear life.

It's not about how much training you can do—it's about how much you can recover AND adapt to. And JG 3.0 delivers exactly that—high workloads with targeted intensity, dosed intelligently so you can make reliable, steady progress while defying the “interference effect” myth week after week.

Every phase builds deliberately on the last, keeping you engaged, challenged, and constantly progressing.

It starts with a test week to establish your baseline—run time trials, lift 1RMs and 3RMs, and an optional ruck time trial.

Running, rucking, cross training, power (jumps, throws and swings) and general physical preparedness (strongman medleys and metcons) are present throughout the entire program. From there:

• Phases 1–2: Focus is on hypertrophy, including assistance lifts and accessories for the Big 3 (squat, bench, deadlift).

• Phases 3–4: Shift to strength-biased, percentage-based lifting in the big 3, with accessories strategically placed to support pressing, squatting and pulling strength.

Each phase introduces a new split (3-4 lifting sessions per week) and training emphasis to sustain progress and prevent stagnation.

Expect to see objective progress in:

• Run times (1.5 miles - 10K)

• squat, bench, and deadlift strength

• Muscle mass and physique

• Ruck performance

• Aerobic capacity, work capacity, and durability

• Power (jumps, throws, swings), grip strength, and mobility

• Weighted calisthenics (pull ups and dips)

• Bodyweight calisthenics for PT assessments (optional) 

Program Includes:

• 16 training weeks + 3 test weeks (1-3RMs, time trials) + 1 plug n' play deload
• 3–4 lift days/week
• 3–4 conditioning sessions/week (runs, rucks, cross training)
• Strongman medleys (sleds, carries, sandbags) and metcons 
• Full video demo library and exercise substitutions
• Blends of full body, upper/lower, and push/pull/legs splits
• Optional ruck/run bricks, jumps, throws, and specialty bar recommendations
• ArmFarm (the crowd favorite!)
• A mix of run repeats, tempo and fartlek runs, alternation runs and long runs

Requirements

• 1.5+ years lifting experience

• Run base (or use built-in base phase)

• Access to a well-equipped gym

• Dialed recovery habits (sleep, nutrition, stress management)

• Manageable life stress and a positive mental attitude

This is the crown jewel of TTM programming — structured, versatile, and relentlessly effective.

You’ll get stronger, faster, and become a more generally capable athlete…all without running yourself into the ground.