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Training

Plans for a body with a life attached.

Build strength, conditioning, and movement quality with plans that state the time, equipment, and experience they really require.

Working tool

Find the plan that fits the week.

Choose the constraints that actually change the recommendation. The finder shows mismatches instead of hiding them.

Best current match

The 30-Minute Restart

Rebuild a dependable training week without trying to win the first session.

  • Restart goal
  • 3 days fits
  • Within 30 minutes
  • Equipment covered
See the full planSee how it connects

This finder ranks the current foundation library. It explains constraint mismatches instead of hiding them.

Connected pathways

The block ends. The system does not.

Repeat, advance, pair, or change course with the destination constraints and evidence boundary still visible.

Open all program pathways
  1. 01
    Re-enter / primaryThe 30-Minute Restart
    3 routes
  2. 02
    Build / primaryHome Strength Foundation
    3 routes
  3. 03
    Condition / companionBase Before Burn
    3 routes
  4. 04
    Prepare / companionTen-Minute Movement Prep
    3 routes

Program lanes

Four roles. One connected system.

Every program exposes its schedule, progression, fit boundaries, sessions, exercises, substitutions, and explicit next-block routes.

Restart

Return to training

A low-friction runway back to three dependable sessions each week.

4-week programThe 30-Minute Restart

3 sessions / 30 minutes

Open the program

Strength

Build useful strength

Progressive training organized by experience, schedule, and available equipment.

6-week programHome Strength Foundation

3 sessions / 45 minutes

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Conditioning

Build your engine

Repeatable conditioning work designed to coexist with the rest of your week.

6-week programBase Before Burn

2 sessions / 30 minutes

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Mobility

Move better for the work

Targeted preparation sessions attached to the training they support.

4-week programTen-Minute Movement Prep

3 sessions / 10 minutes

Open the program

Method

Programs explain their decisions.

Each plan carries a visible revision date, evidence state, progression rules, fit boundaries, and substitutions linked to the exercise library.

  1. 01

    Define the adaptation. State what the plan is built to improve.

  2. 02

    Set the constraint. Time, equipment, and recovery are design inputs.

  3. 03

    Make progress visible. Give the next load, rep, range, or difficulty step.