Standards, GTO and pull-ups
Do 10 dips in one set in 6 weeks
Your first ten dips: range of motion, shoulder position, and negative reps.
- Training horizon
- 6 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Your first 10 dips require a repeatable range of motion, control of shoulder position, and movement without swinging. An example first week is 3–4 sessions of 3 sets of 2–4 reps, with foot support or other assistance if needed: that's 9–12 sets and 18–48 reps per week, with assisted reps counted separately. Rest 1.5–3 minutes between sets; if you can't do any unassisted reps yet, the preparatory phase may take longer than the stated timeframe.
In 1trAIner the coach is an AI: it builds a plan based on your current result, available dip bars, and your schedule. Data from Garmin or Apple Watch syncs automatically, while you log the exercise variation and number of unassisted reps in your report. After each workout the plan is recalculated based on what you completed and your notes on fatigue. First 7 days free, then a subscription costs 450 ₽ per month or 4999 ₽ per year with no auto-renewals.
In the first and second weeks the focus is on technique and measured negative reps — controlled lowering with a return to the top position with support. Then the number of sets with unassisted reps gradually increases, short ladders appear, and the sixth week is made easier before the check-in test. Six weeks is a guideline: the timeframe depends on your starting result, weight, experience, and recovery, not just on how regularly you train. If you feel pain in your shoulders, elbows, or wrists, reduce the load and consult a doctor about whether to continue.
What you get during 7 days of free access
- At the start of the free 7 days, fill out the questionnaire about your experience and equipment, and measure your maximum unassisted reps; a zero result is also fine to start.
- Begin the first week of the plan with 3–4 sessions focused on technique, your chosen assistance, and a small number of controlled reps.
- Log unassisted reps, assisted work, and fatigue separately: the coach will review what you completed and adjust the difficulty of the exercises.
How it works
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1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let us know in the chat. Right now the plan is built for the goal “Do 10 dips in one set in 6 weeks”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.