Free strength training calculators. Proven programs. No signup.

NORMA Athletics

Your source for the tech you need for your next PR,
home of the most thorough hybrid engine program,
and free training programs and calculators.

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Training Tools

Strength

Precise planning for proven strength programs. Calculate your optimal weights — from Russian Squat Cycles to 5/3/1 Wendler.

1 Rep Max Calculator

Estimate your One Rep Max from any submaximal lift. 6 formulas, percentage table for training.

Read Guide Calculate Your Max

Russian Squat Cycle

6-week intensive program for massive strength gains. Based on the legendary Russian squat protocol.

Read Guide Plan Your 6-Week Cycle

5/3/1 Wendler

4-week strength cycle with Training Max. Squat, bench, deadlift, overhead press.

Read Guide Build Your 5/3/1 Cycle

Smolov Jr.

3-week short program for rapid gains. Ideal for bench press or as a squat intensity block.

Read Guide Start Your Intensity Block

Training Plans

Hybrid

Structured conditioning for athletes who lift. Build the engine that carries your strength.

Glacier

Structured aerobic conditioning. One session per week, 40–90 min EMOM with rotating movements. Consistent, relentless, inevitable.

Start Your Journey Now

Recovery Tools

Breathing

Master your nervous system. Reduce stress, sharpen focus, and accelerate recovery between sessions.

Box Breathing

4-phase breathing technique used by Navy SEALs and elite athletes. Multiple presets from beginner to advanced.

Start Breathing

Coming Soon

Endurance

Running pace calculator. Heart-rate zones.
Polarized training plans. Coming 2026.

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Contact

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