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Beskrivelse
Verified Training Templates
The app includes a library of pre-loaded program templates, each implemented with its specific progression rules and volume adjustments:
5/3/1 Boring But Big: Implements Jim Wendler’s submaximal training principles, combining heavy main lifts with high-volume accessory sets for balanced development.
nSuns LP (5-Day): A high-frequency linear progression program that utilizes daily training max adjustments based on performance.
Madcow 5x5: An intermediate-level program using weekly periodization, designed for those who have moved beyond simple session-to-session gains.
Candito 6 Week: A periodized cycle that transitions through hypertrophy, heavy strength, and a final peaking phase.
Sheiko Gold (#37): A high-volume, high-frequency approach focused on improving technical proficiency and work capacity in the Squat, Bench, and Deadlift.
Juggernaut Method 2.0: A block periodization system that moves through specific waves (10s, 8s, 5s, and 3s) for long-term athletic development.
Calgary Barbell 16 Week: A comprehensive competition preparation cycle covering volume, intensity, and tapering phases.
GZCL Tier System: A flexible framework that organizes exercises into T1 (Primary), T2 (Supplemental), and T3 (Accessory) categories.
Stronger By Science (Nuckols) Mixed: A modular system allowing users to select different training frequencies for Squat, Bench, and Deadlift based on the SBS research-backed models.
Core Training Tools
IronPather provides a set of utilities to streamline gym sessions:
Automated Weight Calculation: Automatically calculates the load for every set based on the program’s specific 1RM (One Rep Max) percentages.
Plate Calculator: Provides a visual breakdown of the plates required for any given weight. Supports both metric (kg) and imperial (lb) units.
Rest Timer: A customizable timer that triggers automatically after a set is logged.
AMRAP Management: Specifically tracks "As Many Reps As Possible" sets, using the results to regulate future Training Maxes (TM) according to program logic.
Progress & Analytics
Performance Trends: Interactive charts visualize estimated 1RM progression for the Squat, Bench Press, Deadlift, and Overhead Press.
Training History: Access detailed logs of past workouts, total volume metrics, and personal records.
Automatic Progression: For programs like nSuns, the app automatically updates your Training Maxes based on your AMRAP performance.
User Interface & Privacy
Dark Mode: A high-contrast interface designed for visibility in gym environments and battery efficiency.
Bilingual Support: Fully localized in English and Simplified Chinese (简体中文).
Offline Privacy: All training data is stored locally on the device. The app does not require account creation or a cloud connection to function.
IronPather is a digital tool for executing structured strength programs. Whether you are preparing for a meet or following a long-term progression, it ensures your training stays aligned with the intended methodology.
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