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.

The Bulletproof Running Program is a 4-week course designed to reduce injuries and boost performance, with each week focusing on a key element of running strength and resilience.

Who is this for?

  • Runners of all levels – from beginners to experienced athletes

  • Those recovering from past injuries & looking to prevent future ones

  • Runners wanting to improve performance, strength & endurance

What You’ll Learn

  • Running Mechanics

  • Strength & Stability

  • Central Nervous System & Balance Training

  • Single-Leg Stability Test

  • Injury Prevention & Recovery

Course Details

  • Next Block Starts on 12th April 2025

  • Saturdays, 9:00 AM

  • 60-minute sessions (Theory + Practical)

  • 8 personalized training sessions (2 per week)

  • Includes 4 weeks of unlimited Compound Gym access

  • 1 FREE Fit3D Body Scan ($30 value)

  • Limited to 10 spots

Why Join?

  • Stay injury-free & build resilience

  • Train smarter, not just harder

  • Skip years of trial & error with expert guidance

BulletProof Running

Injury Proof your stride

Course Outline Preview

*

Course Outline Preview *

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.

Train smarter with Dunedin’s only group-based strength program for runners, designed and endorsed by Ben Thompson, Josh Dryden, and Rebekah Aitkenhead - experts in strength, conditioning, and elite running. This program, led by Josh Dryden, gives you hands-on coaching while providing exclusive insights from national-level athletes. Available only at Compound, this is your chance to train with top professionals and build a more substantial, resilient running body. Don’t miss out - secure your spot today!


  • 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.

There are ONLY 10 spots available to ensure personalized attention and high-quality training during this 4-week program. If you want to secure your spot, here’s what to do:

  • Complete the form below and click the “Reserve your spot now” button.

  • Once you’ve submitted the form, our team will contact you via phone or email to finalize the details and answer any questions.

Important: The enrollment deadline is 11/04/2025 - the next block of courses starting on the 12th of April 2025. After that, registration closes, and you’ll miss your chance to join this block’s “Bulletproof Running” program.

You don’t need to pay beforehand; after our team has contacted you, further information will be provided regarding payment. 


The cost is $95 for members and $145 for non-gym members. 

    • 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