Mastery Training Library

Which program should I follow?

Choose Mastery GPP for all-round training, Gymnastics / Calisthenics for bodyweight strength and skill, Structural Balance to identify a limiting capacity, or a focused program for a specific goal.

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Choose the training format first.

You do not need to combine every option. Pick the one that best matches the current job.

Ongoing daily training

Mastery GPP

Choose this when you want varied general physical preparedness without following a fixed end-date program.

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Ongoing strength and skill

Gymnastics / Calisthenics

Choose this for bodyweight strength, apparatus skills and active flexibility. Select your level within each daily session.

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Assessment-guided training

Structural Balance

Start here when the main limitation is unclear. Your results identify the first one to three priorities to address.

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One clear development goal

Focused Programs

Choose a multi-week program when you know the outcome you want and can make its weekly schedule your primary plan.

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Program catalog

Every live focused program.

Use Best for and Choose when to separate programs that develop related qualities.

1 programs

Performance

Measurable programs that combine several physical qualities into one primary training plan.

Advanced · 12 weeks · 5 days/week · 75-90 minutes/session

Strength, Skill & Endurance

12-Week Development Cycle

What: A focused 12-week, five-day training cycle that develops front-squat strength, strict pulling, handstand control, rowing capacity, power-clean proficiency, and mixed-modal performance. Week 1 establishes six baselines and Week 12 retests them under the same standards.
Best for: Experienced athletes who want one measurable cycle across strength, skill, endurance, and mixed-modal performance.
Choose when: You can make five training days your primary plan for 12 weeks and want clear Week 1 and Week 12 comparisons.
Why: It develops six connected benchmarks instead of chasing one isolated quality.
Develops: Loaded Strength + Power · Rotation + Carries · Aerobic Capacity

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4 programs

Strength

Build strength, muscle, range, and work capacity through complete progressive sessions.

Intermediate · 12 weeks · 3 days/week

Foundation Strength

What: A 12-week full-body strength program covering squat, hinge, press, pull, single-leg, carry, and trunk work with clear weekly progression.
Best for: People who want a broad, dependable full-body strength base.
Choose when: Squat, hinge, push, pull, single-leg strength, carries, and trunk work matter more than one specialized skill.
Why: It builds the general strength that supports later movement and skill pathways.
Develops: Relative Pressing Strength · Loaded Strength + Power · Single-Leg + Lateral Strength · Posterior-Chain Capacity · Rotation + Carries

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Intermediate · 12 weeks · 3 days/week

Swole & Flexy

What: A 12-week muscle-building program for people who want to get stronger and more muscular without becoming less capable. Hypertrophy is the primary goal; full-range strength, loaded mobility, and active flexibility are trained deliberately throughout.
Best for: People who want muscle and strength without giving up useful range of motion.
Choose when: Hypertrophy is the main goal, but full-range lifting and active flexibility should remain part of the plan.
Why: It pairs muscle-building work with deliberate strength in lengthened positions.

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Intermediate · 6 weeks · 3 days/week

GPP Capacity

What: A six-week GPP development program combining repeatable engine work, Olympic-lift cycling, strict gymnastics, higher-skill movement progressions, and mixed-modal benchmarks.
Best for: Intermediate athletes developing pacing, barbell cycling, strict gymnastics, and mixed-modal capacity.
Choose when: You want a focused six-week GPP block with repeatable benchmarks rather than daily open-ended variety.
Why: It connects movement standards and strict strength to sustainable output under fatigue.
Develops: Aerobic Capacity

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Intermediate · 12 weeks · 5 days/week

Strength Through Range

What: A 12-week ATG-influenced strength program that develops the body from the ground up through controlled range, long-range strength, structural balance, and measurable standards. It uses Mastery of Movement progression and coaching rules rather than reproducing an archived routine.
Best for: Intermediate athletes who want stronger ankles, knees, hips, trunk, and upper body through controlled range.
Choose when: Long-range strength and structural balance are the main goals and five primary training days are realistic.
Why: It progresses range before load and turns joint-capacity work into measurable whole-body strength.
Develops: Single-Leg + Lateral Strength · Posterior-Chain Capacity · Rotation + Carries

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11 programs

Gymnastics Mastery

Focused pathways for bodyweight strength, flexibility, hand balance, rings, and advanced movement.

Advanced · 12 weeks · 4 days/week

Advanced Push-Up Mastery

What: A 12-week advanced specialization that develops heavy pressing strength, loaded joint preparation, advanced push-up variations, planche-oriented strength, and the specific endurance required for 100 consecutive virtuous push-ups.
Best for: Advanced athletes pursuing 100 virtuous push-ups and heavier horizontal pressing strength.
Choose when: You already own roughly 35-50 clean push-ups and can tolerate four focused pressing days each week.
Why: It raises strength, joint capacity, and specific endurance before the final 100-repetition expression.
Develops: Relative Pressing Strength

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Beginner · 8 weeks · 3 days/week

Pull-Up Mastery

What: Build strict pulling capacity from shoulder ownership through controlled reps and higher-quality pulling progressions.
Best for: Anyone building a first strict pull-up or improving a small number of clean repetitions.
Choose when: Active hanging, scapular control, top-position strength, or the strict pull is the clear limitation.
Why: It develops the positions and strict strength beneath the pull-up before adding higher pulling skills.
Develops: Relative Pulling Strength

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Intermediate · 8 weeks · 3 days/week

Bridge + Thoracic Development

What: An eight-week long-range strength program that builds thoracic rotation and extension, shoulder flexion, hip extension, bridge pressing, and controlled bridge expression.
Best for: People developing a stronger bridge, thoracic extension and rotation, shoulder flexion, and hip extension.
Choose when: Global extension is the goal and a supported bridge is currently more useful than forcing the floor position.
Why: It builds the component ranges and strength that make bridge practice productive.
Develops: Bridge + Overhead Range

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Intermediate · 8 weeks · 3 days/week

Front Split + Compression

Long & Strong Front Split Development

What: A progressive long-and-strong front-split program that develops posterior and anterior chain capacity while building the compression strength to use the gained range.
Best for: People pursuing a front split, stronger pike range, and active compression.
Choose when: Hamstring length, hip extension, hinging strength, or straight-leg hip flexion limits the goal.
Why: It develops both sides of the split while teaching the athlete to actively use the gained range.
Develops: Front Split + Compression · Posterior-Chain Capacity

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Intermediate · 8 weeks · 3 days/week

Middle Split + Pancake: Hips & Spine

What: An eight-week straddle program combining pancake, middle-split, lateral hip, adductor, compression, and controlled spinal development.
Best for: People developing pancake, middle split, adductor strength, and lateral hip control.
Choose when: Wide-stance positions, straddle compression, or active adductor control are the main priorities.
Why: It combines range with horse stance, Cossack, Copenhagen, and controlled spinal work.
Develops: Pancake + Middle Split

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Intermediate · 8 weeks · 3 days/week

Handstand + L-Sit

What: An intermediate hand-balance program that develops freestanding line, L-sit and compression strength, press-handstand control, and strict inverted pressing without relying on the wall as the final skill.
Best for: Intermediate athletes building freestanding handstands, L-sits, press pathways, and strict inverted pressing.
Choose when: You have a usable wall line and basic support strength but want the wall to become a tool instead of the final skill.
Why: It links hand balance and compression through isometrics, eccentrics, and earned concentric work.
Develops: Relative Pressing Strength · Handstand + Press

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Advanced · 8 weeks · 3 days/week

Ring Strength: Skin the Cat + Strict Muscle-Up

What: A broader ring-strength pathway that uses low-ring stability, Skin the Cat, false grip, strict muscle-up development, and earned lever exposure to build complete ring competence.
Best for: Advanced athletes who want broader ring competence, not only a muscle-up.
Choose when: Low-ring stability, Skin the Cat, false grip, strict muscle-up strength, and early lever work belong in the same goal.
Why: It develops stable positions below and above the rings before more demanding ring expression.
Develops: Relative Pulling Strength · Relative Pressing Strength · Ring Competence

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Advanced · 12 weeks · 5 days/week

Advanced Movement Practice

What: A demanding 12-week, five-day movement-practice program for advanced athletes developing splits, compression, hand balance, ring strength, bridge expression, and transfer across skills.
Best for: Advanced athletes with established handstand, L-sit, split, bridge, and ring foundations.
Choose when: You want a demanding five-day practice that integrates high-level range, strength, balance, and ring flow.
Why: It is the broadest advanced movement program and connects skills across the full training week.
Develops: Front Split + Compression · Pancake + Middle Split · Bridge + Overhead Range · Relative Pulling Strength · Ring Competence · Handstand + Press · Loaded Strength + Power · Single-Leg + Lateral Strength · Tumbling + Landing

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Advanced · 8 weeks · 3 days/week

Strict Ring Muscle-Up

What: Eight-week strict ring muscle-up path built around Build -> Integrate -> Express: support, press, false-grip high pull, transition control, eccentric ownership, and earned strict skill expression.
Best for: Athletes whose clear priority is a controlled strict ring muscle-up.
Choose when: False grip, high pulling strength, transition control, or ring-dip ownership is holding back the complete skill.
Why: It follows support, press, pull, transition, eccentric, and strict expression in order.
Develops: Relative Pulling Strength · Ring Competence

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Advanced · 8 weeks · 3 days/week

Handstand Mastery Level 3

What: Advanced handstand path for athletes ready to train straddle lowers, freestanding attempts, shape holds, and press-handstand prerequisites.
Best for: Advanced hand balancers ready for shape transitions, straddle lowers, and press-handstand development.
Choose when: Freestanding entries and basic balance are established enough to support advanced practice.
Why: It moves beyond wall dependence toward deliberate freestanding control and pressing skill.
Develops: Handstand + Press

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Intermediate · 12 weeks · 4 days/week

Strong & Flexible

What: A combined strength and active-flexibility path built around prep, strength, posterior-chain work, handstands, skin-the-cat, pancake, and splits.
Best for: Intermediate athletes who want a broad strength and active-flexibility practice.
Choose when: Splits, pancake, posterior-chain strength, handstands, and Skin the Cat all matter more than one narrow target.
Why: It gives four structured weekly sessions to develop range, strength, and introductory skill together.
Develops: Front Split + Compression · Pancake + Middle Split

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5 programs

Restore

Develop a limiting position or movement capacity with more focus than a general training plan provides.

Foundation · 4 weeks · 4 days/week · 20-30 minutes/session

Posture & Position Capacity

Upper Back, Neck & Shoulder Routine

What: A simple four-week routine for people who want their upper back, neck, shoulders, hips, and trunk to tolerate more positions. It combines targeted self-mobilization with active range and light strength instead of chasing one rigid idea of perfect posture.
Best for: People who feel stiff or fatigued after long periods of sitting, driving, screen work, or staying in one position.
Choose when: Upper-back motion, shoulder range, neck endurance, hip extension, and comfortable position changes are the main goals.
Why: It pairs brief self-mobilization with active range and light strength rather than prescribing a rigid posture or passive stretching only.

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Foundation · 4 weeks · 5 days/week · 20-30 minutes/session

Daily Mobility Practice

A Simple Full-Body Routine

What: Five easy-to-follow weekly sessions rotate through the shoulders and spine, hip rotation, ankles and squat, posterior chain, and a full-body movement flow. Every day moves from a brief retestable mobilization into active range and light strength.
Best for: People who want a simple full-body mobility habit without choosing a different routine every day.
Choose when: A short, repeatable practice for shoulders, spine, hips, ankles, squat range, and floor movement is more useful than a specialized flexibility program.
Why: Five clear sessions teach a sustainable test, mobilize, activate, and retest routine in 20-30 minutes.

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Foundation · 8 weeks · 5 days/week

Strong & Open Hips

What: Five short weekly sessions develop hip range and end-range strength through front-split, rotation, pike, pancake, lateral, and squat patterns.
Best for: People who want broad hip range and end-range strength without specializing in only one split.
Choose when: Front-split lines, rotation, pike, pancake, Cossack, and squat access all need development.
Why: Five short weekly sessions provide frequent, manageable exposure across the major hip positions.
Develops: Front Split + Compression · Pancake + Middle Split · Single-Leg + Lateral Strength

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Intermediate · 8 weeks · 3 days/week

Overhead Capacity

What: Build the range, control, and strength needed for better overhead training.
Best for: People building shoulder flexion, overhead stability, pressing, and handstand readiness.
Choose when: Overhead range or control is limiting pressing, lifting, or inversion work.
Why: It converts shoulder and thoracic access into loaded overhead ownership.
Develops: Bridge + Overhead Range

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Foundation · 8 weeks · 3 days/week

Quad Dominant Reset

What: Reset excessive anterior-chain strategy by restoring posterior-chain contribution, hinge mechanics, trunk integration, and split-stance loading.
Best for: People who rely heavily on the anterior chain and need more posterior-chain contribution.
Choose when: Hinging, hamstring and glute strength, split-stance loading, or loaded gait needs focused practice.
Why: It develops the hinge, posterior chain, trunk, and carries as a complete movement strategy.
Develops: Posterior-Chain Capacity

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Also inside

The rest of the Training Library.

Daily Gymnastics / CalisthenicsFive complete weekly sessions with level-appropriate development.
CoursesMovement Restoration, The Mastery of Movement, Usable Flexibility, and movement-specific mini-courses.
Movement GuideApproved exercise demonstrations, movement standards, and supporting resources.
ProgressSaved program completion and training history in the same member account.