Fitness tests, GTO and pull-ups
Do 30 dips in one set in 12 weeks
Thirty dips — 12 weeks of work with mandatory easy weeks.
- Training timeframe
- 12 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.
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, with recovery weeks planned in advance. Data from a Garmin or Apple Watch syncs automatically, and you add your dip set results to the report. After every workout, the plan is recalculated, and your fatigue notes may prompt the coach to postpone an increase in volume or reduce the load earlier. First 7 days free, then 450 ₽ per month or 4999 ₽ per year with no automatic charges.
In the first three-week block, training volume gradually increases; in the second, rep ladders are added; in the third, you work on longer sets while maintaining form. Weeks four and eight are recovery weeks, and week twelve reduces volume before the test. Negative reps are included only when you need to practise lowering, replacing 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 consult a doctor about whether you can continue.
See how 1trAIner works
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
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.
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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.
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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 get to 30 dips?
With a max of around 15 reps, an example starting point is 3–4 sessions per week of 4 sets of 6–8 reps with 1.5–3 minutes of rest. In the first three-week block, the volume of sets is gradually increased; in the second, ladders are added; in the third, long sets while maintaining technique. The fourth and eighth weeks are made easy, and the twelfth reduces volume before the test.
How many weeks does the dip program take?
For a goal of 30 reps, twelve weeks is a guideline, not a promise. Your starting result, weight, experience, and recovery determine how much time it will actually take. The plan includes easy weeks and a reduction in volume before the test attempt.
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 30 dips in one set in 12 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.