Discipline
AI coach for fitness tests and GTO
AI coach for fitness tests and GTO — these are 1trAIner plans in the “Fitness tests, GTO and pull-ups” direction: 17 goals with a ready-made training structure. Choose a goal, tell the coach about your level and available days — and get a plan from season to day, a review of each workout, and weekly adjustments based on watch data. The first 7 days are free, then 450 ₽ per month or 4999 ₽ per year.
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Do 20 push-ups in one set in 4 weeks
Your first twenty reps in one set: technique, rep ladders, and training 3–4 times a week.
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Do 30 push-ups in one set in 6 weeks
Thirty push-ups in a row is a matter of smart weekly volume, not willpower.
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Do 50 push-ups in one set in 8 weeks
Fifty reps rely on the endurance of your pushing muscles and core control.
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Do 100 push-ups in one set in 12 weeks
A hundred reps in one set takes sustained effort: build volume gradually to avoid overloading your shoulders and elbows.
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Do 10 dips in one set in 6 weeks
Your first ten dips: range of motion, shoulder position, and negative reps.
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Do 20 dips in one set in 8 weeks
Twenty reps require triceps strength endurance and healthy shoulders.
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Do 30 dips in one set in 12 weeks
Thirty dips — 12 weeks of work with mandatory easy weeks.
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Go from zero to 5 pull-ups in 8 weeks
From dead hangs and negative reps to five clean pull-ups.
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Do 10 pull-ups in one set in 8 weeks
Ten pull-ups in a row: ladders, band work, and technique control.
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Do 20 pull-ups in one set in 12 weeks
Reaching twenty reps takes training volume and recovery between sets.
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Do 30 pull-ups in one set in 16 weeks
Building up to thirty pull-ups takes months: the plan keeps the load within your capacity to recover.
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Prepare for the GTO tests to earn the gold badge for your age level in 12 weeks
Preparation across all tests for your level: the standards are specified on gto.ru for your age.
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Prepare for GTO tests: running, pull-ups, push-ups and core in 12 weeks
Balanced training for the GTO tests, without overemphasising a single event.
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Reach 100 push-ups, 20 pull-ups, and 30 dips in 12 weeks
Three targets in one cycle: the order of blocks matters more than the number of sets.
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Do 10 pull-ups and 50 push-ups in 8 weeks
Two standards in one cycle: pulling and pressing movements are split across different days.
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Aim to pass the fitness test in 12 weeks: a 3 km run and pull-ups
Running and pull-ups in one plan: endurance and strength without compromising each other.
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Hold a plank for 5 minutes and complete 100 reps of an ab exercise in 8 weeks
Static holds and core work without lower back pain: progression in time and reps.
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