Discipline
AI coach for strength training
AI coach for strength training — these are 1trAIner plans in the “Strength training” direction: 5 goals with a ready-made training structure. Choose a goal, tell the coach about your level and available days — and get a plan from season to day, a review of each workout, and weekly adjustments based on watch data. The first 7 days are free, then 450 ₽ per month or 4999 ₽ per year.A detailed breakdown is on the AI coach for strength training page.
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Strength training in the gym: 8 weeks of preparation
A program tailored to your level and goal, with weight progression and clear technique.
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Strength for endurance: 8-week preparation
The barbell helps you run faster — if you do it right and without compromising your main workouts.
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Gym basics for a beginner: 8 weeks of preparation
Squats, pulls, and presses: learn the basic movements without rushing.
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Home strength training with dumbbells: 8-week preparation
A pair of dumbbells and a plan — that's enough for noticeable progress.
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Two strength sessions per week: 8 weeks of preparation
The minimum volume that keeps muscles toned alongside running loads.
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