Standards, GTO and pull-ups
Do 100 push-ups in one set in 12 weeks
A hundred in one set is a long game: volume grows gradually, otherwise your shoulders and elbows give out.
- 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.
One hundred push-ups in a single set is a high goal that requires accumulated strength endurance, not just frequent attempts to failure. If you start at 40–50 clean reps, an example starting point is 3–4 sessions a week of 4 sets of 15–20 reps: 12–16 sets and 180–320 reps per week in total, and not every session is hard. Rest between sets is 1.5–3 minutes, and consistent range of motion and a stable core matter more than the number in the report.
The coach in 1trAIner is an AI: it builds a plan around your result, schedule and the volume of your other strength sessions. Garmin or Apple Watch data syncs automatically, but you log the number of push-ups and the quality of the last reps separately. After every workout the plan is recalculated, and your notes on fatigue help decide whether to increase volume or keep it the same. First 7 days free; then you can choose 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
In the first three weeks the volume of sets grows gradually, then later blocks add ladders and long sets without daily max tests. Weeks four and eight are easier, and week twelve reduces volume before the test; negative reps are only needed for a specific technique goal, not for extra fatigue. Twelve weeks is a guideline, especially if your starting result is already high: weight, experience and recovery can noticeably change the timeline. If you feel pain in your shoulders, elbows or wrists, reduce the load and consult a doctor about whether you can continue.
What you get during 7 days of free access
- In the first free 7 days, fill in the questionnaire about your training history and all strength work, then test your current max in one continuous set.
- Get the first week of the plan with 3–4 sessions: volume is distributed and one session is easy, rather than daily work to failure.
- Review the completed volume and your fatigue notes with the coach: based on the week, the load will increase, stay the same or decrease.
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 100 push-ups 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.