Squat
Knee + hip extension
Strength Is Everything®
The Academy method
Master a few things. Progress them for years.
The program uses compound movements to produce more usable strength through movements that train the whole body, make progress measurable, and use training time efficiently.
The movement framework
Five patterns. One integrated body.
Below parallel with control and a stable foot.
Deadlift
Hinge + total-body force
Bench press
Horizontal push
Overhead press
Vertical push
Pull-up / row
Upper-body pull
The loading cycle
Earn the next stage.
The 7-week cycle moves through the approved rep ranges and loading bands. The 14-week option uses five-percentage-point steps, holds the peak at the conservative Academy Training Max, and adds test preparation before week 14.
Week 1105 sets × 1050–59%
Week 285 sets × 860–69%
Week 365 sets × 670–79%
Week 455 sets × 580–89%
Week 544 sets × 490–95%
Week 633 sets × 395–100%
Week 7Test5 • 4 • 3 • 2 • 1New 1RM
Percentages are anchored to the Academy Training Max: 90% of estimated or verified one-rep capacity. Solid form is required to advance.
Decision rules
The plan tells you what to do when training is not perfect.
Advance
Complete every planned lift, set, and rep with solid form, then advance to the next scheduled workout.
Repeat
The full scheduled workout repeats next session. Progress is earned, not forced by the calendar.
Review
A coach-review hold prevents automatic advancement. Seven or more days away also rolls the plan back two program weeks.
What never changes
Technique before load.
Consistency before novelty.
Recovery before ego.
Build strength with purpose.
Choose the path that matches your training age, schedule, and recovery.