Standards, GTO and pull-ups
Do 30 dips in one set in 12 weeks
Thirty dips — 12 weeks of work with mandatory easy weeks.
- Training horizon
- 12 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.
Thirty dips in one set is a task for strength endurance and the ability to keep your technique together at the end of a set. If your current max is around 15 reps, a starting option could be 3–4 sessions a week of 4 sets of 6–8 reps: 12–16 sets and 72–128 reps per week. Rest 1.5–3 minutes between sets, and don't shorten the pauses just to make the workout denser if that leads to swinging and incomplete reps.
In 1trAIner the coach is an AI: it builds a plan around your current result and schedule, setting aside room for easier weeks in advance. Data from a Garmin or Apple Watch syncs on its own, and you add your dip set results to the report. After every workout the plan is recalculated, and your notes about fatigue can become a reason to move volume growth or cut the load earlier. First 7 days free, then 450 ₽ per month or 4999 ₽ per year with no auto-charges.
In the first three-week block, set volume gradually increases; in the second, ladders are added; in the third, longer sets while keeping technique. Weeks four and eight are planned as easy, and week twelve reduces volume before the test; negative reps are included only if you need to work on the lowering phase, and in place of some of the regular work. Twelve weeks is a guideline, not a promise: your starting result, weight, experience and recovery determine how much time it will actually take. If you feel pain in your shoulders, elbows or wrists, reduce the load and decide with a doctor whether you can continue.
What you get during 7 days of free access
- Start your free 7 days with a questionnaire about your training history and recovery, then measure your current max of technically consistent dips.
- Complete the first week of the plan with 3–4 sessions at moderate volume and the easy weeks marked in advance.
- Log your results and accumulated fatigue: the coach will review what you did and adjust the load for the next week.
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 30 dips in one set in 12 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.