A lifting
program that
knows your
conditioning.
Your squats and your intervals, written into the same week by the same engine, so Tuesday's conditioning doesn't ruin Thursday's bar.
I lift, and I do a lot of conditioning. Every program I bought treated one of those as a hobby. The conditioning plan didn't know I squatted on Monday. The lifting plan didn't know I had intervals Tuesday night.
I built the engine to write both at once. It takes your lifts and your conditioning numbers and puts each session where it won't cost you the next one. That's the whole product.
Jacob Thornton · founder
| Day | Session | Prescription |
|---|---|---|
| MON | Relative Strength + 2 × 200m | 6×5 @ ~78% |
| TUE | RFD | 8×2 @ ~55% |
| WED | Off | — |
| THU | Max Strength + 3 × 3 min | Work up to top 5RM |
| FRI | Aerobic Base | 40 min · Zone 2 |
| SAT | Plyometrics | ~35 contacts |
| SUN | Off | — |
Why the two fight
Hard intervals the night before max squats. A long Z2 session that erases a week of leg work. Two apps, two plans, and neither one knows the other exists.
What the engine does about it
It reads your lifts, your conditioning numbers and your training age, scores what you need most this block, then places every session of the week so the hard days don't land on each other.
Conjugate method · Verkhoshansky · no language model in the path
Same numbers in, same week out
Run it a hundred times with the same assessment and you get the same sheet. Every set, rep and interval is checked before it ships. Nothing is guessed.
Three athletes.
Three weeks.
Same engine, three real assessments. Pick the one closest to you and read the week it wrote.
| Day | Session | Prescription |
|---|---|---|
| MON | Relative Strength + 2 × 200m | 6×5 @ ~78% |
| TUE | RFD | 8×2 @ ~55% |
| WED | Off | — |
| THU | Max Strength + 3 × 3 min | Work up to top 5RM |
| FRI | Aerobic Base | 40 min · Zone 2 |
| SAT | Plyometrics | ~35 contacts |
| SUN | Off | — |
| Day | Session | Prescription |
|---|---|---|
| MON | Lactic Clearance | 4 × 5 min · 1:1 |
| TUE | Aerobic Base | 39 min · Zone 2 |
| WED | Off | — |
| THU | Anaerobic Capacity | 6 × 30s · 1:5 |
| FRI | Strength Endurance | 4×12 |
| SAT | Max Strength | Work up to top 5RM |
| SUN | Off | — |
| Day | Session | Prescription |
|---|---|---|
| MON | Relative Strength + 2 × 200m | 6×5 @ ~78% |
| TUE | Off | — |
| WED | RFD + 7 min | 8×2 @ ~55% |
| THU | Off | — |
| FRI | Max Strength + 3 × 3 min | Work up to top 5RM |
| SAT | Off | — |
| SUN | Off | — |
These three are generated by the engine from three fixed assessments and checked into the site. Nothing here is edited by hand.
Then it adapts.
The sheet is the plan. The app is what runs it: a morning check-in that adjusts today, a weekly feedback that shapes next week.
Today
The session, expanded. Loads, rest, cues, when to rack it.
Morning check-in
Sleep, HRV, soreness. Today's dose moves if it needs to.
Weekly feedback
What got done, what didn't. Next week is written from it.
One price.
All of it.
The engine, your program, daily check-ins, weekly adaptation. iPhone. Cancel whenever you like.
Get the appQuestions.
- Is this AI?
- No. The engine is deterministic: the same assessment always produces the same block. There's no language model guessing at your programming. Every number traces back to the conjugate method and Verkhoshansky's work.
- What if I only lift, or only do conditioning?
- It'll still write you a good block, but the point of it is the two together. If you're single-sport there are cheaper apps.
- Do I need a full gym?
- Onboarding asks what you've got. The engine programs inside it.
- Android?
- iPhone only for now.
- Can I cancel?
- Any time, from the support page. You keep access to the end of the period.
