Fitness tests, 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 timeframe
- 6 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Said it out loud
And it's in progress
The first 7 days are free, no card needed. No automatic charges: you renew your subscription 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 carefully limited negative reps — controlled lowering, followed by an assisted return to the top position. Then the number of unassisted sets gradually increases, short rep ladders are introduced, and week six is lighter before the 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.
See how 1trAIner works
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
-
1
You tell us about yourself
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
-
2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
-
3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
How do you learn to do dips from scratch and work up to 10 reps?
Start with foot-supported work or other assistance and measured negative reps — controlled lowering with a supported return to the top. An example first week is 3–4 sessions of 3 sets of 2–4 reps with 1.5–3 minutes of rest; assisted reps are counted separately. Gradually add unassisted reps and short ladders, keeping the same range of motion and movement without swinging.
How many weeks does the dip program take?
For a goal of 10 reps, six weeks is a guideline, not a promise. If you can't do unassisted reps yet, the preparatory phase may take longer. The timeline depends on your starting point, weight, experience, and recovery; make the sixth week easier before testing.
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using 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 the coach know in the chat. Your plan is currently built around “Do 10 dips in one set in 6 weeks”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription 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.