Strength Training Guides

Guide · Strength

5/3/1 Wendler

The classic percentage-based strength template. Training Max, AMRAP sets, slow progression — built for longevity.

Guide · Strength

Russian Squat Cycle

A six-week peaking protocol based on the widely circulated Russian Squat Routine template. Frequency squatting, fixed reps, no AMRAPs.

Guide · Strength

Smolov Jr.

A three-week peaking program for squat, bench, or shoulder press. Four days per week, 6×6 → 7×5 → 8×4 progression at 70–80% of 1RM.

Guide · Strength

Madcow 5×5

An intermediate 5×5 program with ramping sets and weekly progression. Heavy/Light/Medium across the week — for the jump after novice linear progression.

Guide · Strength

Super Squats

One demanding set of 20 breathing squats. Run the classic six-week schedule or spread the same 18 planned sessions across nine weeks.

Guide · Hybrid

What is Hyrox?

The fixed 8-run, 8-station fitness race format. Stations, division weights, real finish-time benchmarks, and training priorities.

Guide · Hybrid

XENOM vs Hyrox vs CrossFit

The new fixed 10-event "Decathlon of Fitness" compared to Hyrox and CrossFit — events, EPI scoring, and which one fits your training.

Guide · Formulas

1RM Formulas Explained

The six widely-used formulas behind every percentage program. When to use each, and their real-world error margins.

Guide · Concept

AMRAP Explained

The rep-out set that caps percentage-based lifts. Execution, form rules, and how to read the numbers.

Guide · Concept

Training Max Explained

Why percentage programs use 85–90% of your 1RM instead of the real max — and how it protects your progression.

Guide · Concept

Deload Week

What a deload is, when you may need one, and how to reduce training without guessing at a universal percentage.

Guide · Concept

RPE vs RIR

What both scales mean, how to convert them, and how many reps to leave for strength or hypertrophy.