A framework designed to create optimal resistance training programs in an effective, practical, and time-efficient manner
Strongineering is a framework designed to create optimal resistance training programs in an effective, practical, and time-efficient manner. It leverages scientific research and practical training advice, all delivered through an easy-to-use mobile app.
The app integrates dispersed and often confusing scientific findings with best training practices, making evidence-based programming accessible to everyone.
Strongineering is a comprehensive framework consisting of multiple components that athletes and coaches can use—though it is not a rigid training methodology.
The name Strongineering combines Strong and Engineering—uniting the actionable with the theoretical to provide practical solutions. Like engineers who solve complex problems with precision and find answers to complicated assignments, we design training programs that actually work.
Our logo draws from kintsugi, the Japanese art of repairing broken pottery with gold. The cracks aren't hidden—they're honored with precious metal, making each piece more beautiful and valuable than before. We believe training works the same way: past injuries and weaknesses aren't flaws to ignore, but opportunities to rebuild with the "gold" of intelligent engineering. Through injury screening, progressive overload, and AI adaptation, we help you become stronger in your broken places.
Strong shouldn't hurt. It should heal.
Both the underlying framework and easy-to-use mobile app is designed for whom I refer to as "part-time athletes".
These "part-time athletes" who might hold day-to-day occupation apart from fitness industry, but have strong desire to make significant progress in the gym, would most likely benefit from Strongineering framework and the app.
It must be noted that the Strongineering framework and the app is catered for the "part-time athletes" regardless of their gender, age, and other demographic characteristics. This is because the algorithm assigns optimal workout volume and holistic training routine taking multiple characteristics of the athlete.
End-to-End Individualization: Workouts are tailored to specific athlete at every stage of workout and all exercises.
Long-term Planning: Shortest workout starts at 12 weeks duration to implement sophisticated periodization and ensure strong foundation phase is completed before hard training phases begin.
Customized Mobility Drills: Workouts include customized mobility routine as warm-ups to ensure optimal range of motion and reduce joint stress during exercises.
Real-time App Alerts: Strongineering app provides real-time updates and feedback based on athlete's self-report measures and health data from smart devices.
Hassle-free Tracking: Workout tracking and recovery monitoring mechanisms are designed based on well-known scientific insights and actionable best practices in the gym.
The training program design framework relies on five core things
The framework starts by gathering information about the athlete's fitness profile. It does so by enquiring about their lifestyle and health-related habits. It considers essential factors such as:
Below are the primary training categories Strongineering supports. Athletes can customize their routines based on the number of days they work out per week, duration, etc.
Specificity is the most critical factor in workout programming. The athlete would select their primary fitness goal by reviewing the type of workout program they choose.
Like a real coach, Strongineering would gather even more information about the athlete by doing 9 simple mobility tests. The athlete can evaluate their mobility and become aware of their limitations thanks to instructional videos and simple mobility tests.
With a good understanding of an athlete's mobility, the framework creates a unique mobility score. Doing so allows it to customize appropriate and progressive mobility drills within the athlete's warm-up routines.
In addition to the mobility profile, the framework requires the trainee to estimate their strength level. They would perform strength tests for signature exercises for various fundamental movement patterns.
The main compound lifts within Strongineering revolve around the 7 fundamental movement patterns:
The Strongineering framework currently uses two of the four popular periodization methods:
We've prioritized block periodization and weekly undulating periodization. Both are known for their relatively high effectiveness based on scientific research, ease of training program design, and predictable workout structure.
The Strongineering framework structures macrocycle with multiple phase types, also known as mesocycles, depending on the type of workout plan the user picks.
Objective:
Rep ranges: 13-25
Load ranges: 30%-60% of 1RM for compound exercises
Objective: Improve Muscular Endurance
Rep ranges: 13-25
Load ranges: 30%-60% of 1RM for compound exercises
Objective: Increase Muscle Mass and Size
Rep ranges: 6-12
Load ranges: 60%-80% of 1RM for compound exercises
Objective: Increase muscular strength, build or maintain muscle mass, improve technique for heavy lifts
Rep ranges: 3-6
Load ranges: 80%-90% of 1RM for compound exercises
Objective: Perfect technique, increase maximal neuromuscular strength, prepare for competition
Rep ranges: 1-3
Load ranges: 90%-100% of 1RM for compound exercises
Objective: Maintain neuromuscular strength and muscle mass, recover from fatigue
Strongineering Framework recommends that workout programs schedule a de-load week every 4 to 6 weeks of training. The de-load phase is characterized by a week of significantly lower volume (number of sets), lower load, and a relatively lower number of repetitions per set.
The Strongineering framework recommends the creation of a workout structure, especially for the primary compound lifts, based on the fundamental human movement patterns for the following reasons:
Strongineering recommends tracking training volume by counting the number of working sets the athlete does. For a set to qualify, the trainee must go beyond a certain effort level and get close to failure.
In practical terms, that means the athlete can't do more than 3 additional reps at the end of a compound exercise set or 2 reps at the end of an accessory exercise set.
The Strongineering framework uses a two-prolonged approach when estimating adequate weekly workout volumes:
Aside from the number of weekly sets, the framework tries to optimize the type of supplementary compound exercises for each athlete to assist them in overcoming their weakness in the specific movement pattern.
In most Strongineering programs, daily workouts consist of three primary elements:
The first component of all Strongineering workouts is mobility exercises that serve the purpose of warm-up and helping improve athlete's mobility for the upcoming compound exercises.
For each day's workout, the framework would recommend mobility exercises based on the movement patterns included in the upcoming session and the athlete's mobility profile.
The second component of the Strongineering workout is the compound exercises. Depending on the athlete profile, planned workout duration, and program selected, the Strongineering framework would optimize the compound exercise volume, primer sets, recommended intensity, inter-set rest, etc.
The remaining portion of the daily workout duration is left to accessory exercises. While accessory activities are often instrumental in bodybuilding, stimulating targeted muscular development, and even correcting bad movement pattern habits, these movements are given the lowest priority.
The golden rule for inter-set rest or inter-exercise rest would be to recover more than enough to feel recharged and minimize the injury risk.
Maintaining pre-determined inter-set rest times helps the athlete maintain greater control during the workout. The Strongineering framework generally recommends inter-set rest as shown below:
Athletes need to input their self-evaluated proximity to failure, also known as RPE, for every set they perform in Strongineering workouts.
Along with the actual load used and repetitions completed, such self-evaluated proximity to failure would be compared against the recommended set proximity to failure, load, and repetition. The framework would then make a comparison and a real-time adjustment to the recommended load, rep range, and proximity to failure like a real coach would.
While the framework and Strongineering app assist athletes in monitoring their recovery status, the athlete must listen attentively to their body during training. The mindfulness that helps athletes feel and develop a strong perception of how well they have recovered is closely related to monitoring recovery.
Within the Strongineering framework, we encourage the usage of the Perceived Recovery Scale (PRS) and entering the recovery status daily, or at least before the workout.
Sleep is essential to recovery, as most performance and muscular development come thanks to long and restful sleep. The framework assumes that the athlete should get at least 7.5 to 9 hours of sleep on average.
On the days the athlete fails to sleep at least 7.5 hours, the optimization logic would apply the appropriate scaling down of the workout by reducing its intensity or volume.
Along with quality sleep, good nutrition and a proper diet are critical factors in achieving fitness goals.
For optimal muscle growth: Athletes should maintain a slight calorie surplus and consume anywhere from 0.7 to 1 gram of protein per pound of body weight.
For fat loss: Athletes should maintain a moderate calorie deficit and boost their protein intake to 1.2-1.8 grams per pound of body weight.
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