Four tracks. Same protocol underneath.

Base Strength is for a person who can already squat, hinge, and press with control, and who wants the next six weeks to be about load on three main lifts. The assessment still happens. A training history is a reason to set the intensity band from a five-rep mark rather than from a guess. The week uses the same three lifts, accessory work that supports those lifts, and a finish that does not empty the tank for the next session.

A typical session is 60 minutes. Warm-up is short and specific. The main work sits inside the printed band. Accessories are written in advance. The journal line at the end of the hour is load, reps, and RPE. That line is how week four is prepared. A single heavy set is one row in a block that still has a retest date.

Load grows when the journal shows clean reps inside the band. It holds when RPE sits high. A move to Conditioning or Longevity is considered at review if work capacity or recovery, rather than the lifts, is the limiting line on the sheet. Base Strength is the track for this block, not a lifetime label.

Conditioning is for a person whose week needs more repeatable work and less peak load on the bar. Strength is kept at a maintenance dose: enough to hold the lifts. The 500 m row, resting heart rate, and the RPE log carry more weight here than a five-rep mark. The assessment still includes the lifts. They simply do not decide every line of the plan.

A session is 55–60 minutes and is clocked. Pieces are written as distance, time, or calories, with a damper or bike setting noted so the next week can repeat the same work. Sled runs use the 14 m track. Bike erg intervals sit beside rowing. Strength work, when it appears, is short and already named.

Load on the ergs steps by density or by a small cut in split. A move to Base Strength at review is possible if work capacity is no longer the limit. A move to Rebuild is used if pain or a long gap appears. The next block is written from the sheet, not guessed on the fly.

Rebuild is a return track. It is used after a long gap, after a period of pain, or after a block that left the person unable to repeat their own plan. The studio does not diagnose the gap and does not treat injury. Where a doctor has been involved, written clearance is asked for before the assessment is booked. The session then stays inside what can be repeated without a flare.

Volume starts low. Range and control are logged before load is added. Sit-to-stand, dead-hang, and a cautious five-rep or three-rep mark may sit on the sheet. A typical week is two or three sessions of 50–60 minutes. The room is the same eight-person floor. The script uses fewer lifts, more time on set-up, and a finish that is allowed to be quiet.

Progression is a wider range, a cleaner rep, or a small load step that the journal can absorb. At week six the same tests return. A move to another track is written only if the new sheet supports it. Repeating Rebuild is ordinary work.

Longevity is written for people over 55 and for people whose week is mostly a chair. The method is the same: assess, prescribe, load, review. The dose is smaller. Sessions last about 50 minutes so the next day is still a working day. Lifts are chosen for a pattern you can keep: squat or sit-to-stand, hinge, press, and a hang. The sheet gives girths, resting heart rate, sit-to-stand, and dead-hang the same status as a five-rep mark.

A typical week is two or three sessions. Late morning and early evening often fit a desk week; the timetable is on the studio page. The group is still capped at eight. Longevity is a track with its own intensity band and its own decision rules at retest, in the same room as the other tracks.

Load grows slowly. A block that can be repeated is valued above a peak week that needs ten days of quiet afterwards. At review, a move to Base Strength is possible if the lifts have become the limit. A move to Rebuild is used if pain or a gap appears. The track is the plan for the next six weeks.