All 4 Seasons


This is the complete package.  This is a bundle of four strength training programs for the entire OCR year, consisting of more than 30 weeks of programmed lifts, cardio sessions, and flex/mobility sessions.

All programs written by a Certified Strength and Conditioning Specialist with a unique focus on building the muscles that will allow you to conquer the course efficiently with minimal effort.

Your purchase includes:

  • Pre-Season, In-Season, Post-Season, & Off-Season beginner level strength training programs (4 total)
  • Every season includes lift, cardio, and flex
    • A combined 31-39 weeks* of Lift programming
    • A combined 31-39 weeks* of Cardio programming
    • A combined 31-39 weeks* of Flex programming
  • A Cheat Sheet to understanding the OCR Seasons as it relates to training
  • A suggested OCR training schedule for every season
  • Access to a Private Member’s Only Facebook group for support
  • Access to a Private email address for support
  • Video demonstrations of exercises in every workout
  • A complete training program so you can train with intent, focus, and purpose 
  • Immediate access to download the programs.  Print them off, or access digitally. They’re yours to keep and refer back to.  Forever.
  • A smoking deal.  Our programs are written by the highly certified Palmer Shape.  Palmer Shape is a CSCS (Certified Strength and Conditioning Specialist), and trains athletes of all caliburs to improve their performance on and off the course.

*The 31-39 weeks depends on your schedule, and how you are able to fit the program in around your current commitments.  Each season’s worth of programming consists of the following time frames for completion (and does not include any time you may take off in between programs):

  • Pre-Season: 8-10 weeks
  • In-Season: 8-10 weeks
  • Post-Season: 6-8 weeks
  • Off-Season: 9-11 weeks


If you hired a personal trainer or coach (holding the same credentials) to take you through this exact training, it would cost upwards of $9,000+, assuming the $40/hour rate. We offer it at such a low cost to broaden the horizon and make quality training more accessible to more people. We’re not here to get rich– we’re here to help.


If you have questions about what the program entails, please ask us prior to purchasing and we’ll be more than happy to chat about the program to determine whether it’s a good fit for you.  Digital ocr training programs and workouts are non-refundable.

Return Policy


Training Level

Beginner, Intermediate, Advanced


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