Plug in a working set, weight you used and reps you got, and we’ll estimate your 1RM (Epley) and prescribe sets, reps, rest, and intensity bands appropriate for your training phase. Switch on auto-regulation if you want to adjust load by RPE for the day.
One formula for 1RM, two models for prescription.
1RM = weight × (1 + 0.0333 × reps)
Most accurate at 1–12 reps (the ACE / NSCA validity band). We accept 1–20 to cover endurance-strength work, but flag a warning chip past 12, the estimate typically over-predicts by 5–15% in higher-rep sets. Past 20 reps the estimate is meaningless.
The classical NSCA recommendation: training phase determines load %. General/early prep 60–70% · Hypertrophy 70–80% · Late prep + Competition 80–90% · Transition flexible. Same prescription every session.
Reads how you feel today. Last warm-up RPE ≤ 7 → +5% on the day’s load (you’re fresh). RPE ≥ 9 → −5% (cooked, preserve quality). RPE 8 → keep the standard band. Smarter for in-season blocks.
Five phases. Use the one that matches where you are in your annual plan.
Foundation strength, movement patterns. 2–3 sets · 12+ reps · <30 s rest · 60–70% 1RM. Build the base before chasing numbers.
Muscle mass, work capacity. 3–6 sets · 6–12 reps · 30–90 s rest · 70–80% 1RM. Most endurance-athlete strength blocks live here.
Sport-specific strength. 2–6 sets · ≤6 reps · 2–5 min rest · 80–90% 1RM. Heavier loads, fewer reps, longer rests.
Peak strength + power. 3 sets · ≤6 reps · 2–5 min rest · 80–90% 1RM. Minimal volume, maximal output. Don’t accumulate fatigue.
Active recovery, maintenance, movement quality. 1–2 sets · 8–15 reps · 30–90 s rest · flexible load. Keep moving without accumulating cost.
Tempo notation has 4 numbers: Eccentric – Pause – Concentric – Pause (in seconds). X means “as fast as possible.”
3-1-1-0, 3 s lowering, 1 s pause at the bottom, 1 s up, no pause at the top. Hypertrophy bias.2-0-2-0, even, controlled. General strength / hypertrophy.2-1-1-1, deliberate, slight pauses. Max strength.2-0-X-1, controlled lowering, explosive push, brief reset. Power / speed.Power, simplified: P = (mass × distance) / time. A 60 kg bar moved 0.6 m in 1.2 s vs. 0.6 s, the faster rep produces roughly double the power. Same load, same range. Speed of intent is why athletes train explosive concentrics even at sub-maximal loads.
49 exercises across 7 movement patterns. Tap a category.
Do Hold a DB / KB at chest, squat with upright torso, drive through heels.
Cue “Chest tall, knees out, drive through heels.”
Do Bar on front delts. Maintain upright torso, squat, drive up through mid-foot/heels.
Cue “Elbows high, chest up, push through heels.”
Do Bar on upper traps. Sit back/down, knees track toes. Drive up through heels.
Cue “Hips back, knees tracking, spine neutral.”
Do Stand inside trap bar. Bend, grab, drive to stand, chest up.
Cue “Chest proud, push through legs, hips forward.”
Do Wide stance, toes out. Grip inside thighs, drive up keeping knees out.
Cue “Wide stance, knees out, strong hip drive.”
Do Squat quickly, explode up, toss the ball.
Cue “Squat fast, explode, follow through.”
Do Lower to squat, jump explosively, land softly.
Cue “Jump high, land soft.”
Do Slight knee bend, hinge at hips, lower to mid-shin, stand by extending hips.
Cue “Hips back, back straight, feel hamstrings.”
Do Hike bell, snap hips to chest height.
Cue “Hinge, snap, squeeze glutes.”
Do Bar on traps, hinge forward, then stand.
Cue “Chest proud, hinge, control lower.”
Do Balance, hinge forward flat back, return by extending hip.
Cue “Balance, hinge, square hips.”
Do Upper back on bench, drive hips up.
Cue “Chin tucked, hips up, squeeze.”
Do Hinge forward, then extend hips forcefully.
Cue “Neutral spine, drive through glutes.”
Do Flex at hips, extend to align body.
Cue “Control down, squeeze at top.”
Do Hands slightly wider than shoulders, lower chest, push up.
Cue “Core tight, elbows tucked, press.”
Do Lower bar to chest, drive up.
Cue “Shoulders down, chest up, smooth.”
Do Press overhead, lock out.
Cue “Core braced, straight path.”
Do Press up/in, lower controlled.
Cue “Control down, chest up.”
Do Lower to ~90°, press back up.
Cue “Torso upright, elbows close.”
Do Press forward/up in arc.
Cue “Slight lean, drive up.”
Do Explode off ground, land softly.
Cue “Explode, soft landing.”
Do Pull chest to bar, control down.
Cue “Shoulders down, elbows drive.”
Do Row dumbbell by driving elbow to hip.
Cue “Back neutral, squeeze scap.”
Do Pull to abdomen upright.
Cue “Chest up, smooth pull.”
Do Pull chest to handles, plank body.
Cue “Plank, elbows close.”
Do Pull to forehead, elbows high.
Cue “Lead elbows, retract.”
Do Hinge, pull to lower chest.
Cue “Hinge set, avoid rounding.”
Do Pull chest to bar, control down.
Cue “Core tight, smooth.”
Do Rotate torso side-to-side.
Cue “Twist from core, controlled.”
Do Pull diagonally down, pivot feet.
Cue “Rotate hips, fluid pull.”
Do Press out, rotate slightly, resist pull.
Cue “Brace abs, control.”
Do Load hips, rotate and throw.
Cue “Twist from hips, snap.”
Do KB overhead, hinge / rotate.
Cue “Look up, hinge sideways.”
Do Arc the bar side-to-side.
Cue “Arms straight, rotate hips.”
Do Rotate upper body, stable base.
Cue “Engage core, fluid rotate.”
Do Balance, hinge, return.
Cue “Hips level, flat back.”
Do Rear foot elevated, drop hips, drive up.
Cue “Chest tall, knee stable.”
Do Step on box, control down.
Cue “Stable knee, heel drive.”
Do Squat on one leg, other leg extended.
Cue “Balance centered, control.”
Do Step back, drop knee, step forward.
Cue “Knee aligned, firm push.”
Do Lower rear knee behind, stand up.
Cue “Control, torso upright.”
Do Step sideways, push back up.
Cue “Hips back, strong foot.”
Do Hold a straight-line posture.
Cue “Tight core, neutral spine.”
Do Hips up, body straight.
Cue “Stack shoulders, hips high.”
Do Lower opposite arm/leg, back flat.
Cue “Back pressed down, slow.”
Do Extend opposite arm/leg, switch.
Cue “Stable trunk, avoid rotation.”
Do Drive hips up, pelvis level.
Cue “Even lift, squeeze glutes.”
Do Hips up, walk forward / back.
Cue “Hips up, shoulders back.”
Do Band tension, step laterally.
Cue “Knees stable, tension on band.”
Most endurance athletes under-strength-train and over-cardio. Two 30-minute sessions a week, year-round, returns more than the third easy run you cut to fit them in. The gains compound: better economy, fewer injuries, more durable late-race watts.
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