How the plan works

Every change to your plan follows these rules, the same in week 14 as in week 1. No model writes your training.

Your date

Each rung of a ladder has an expected duration at three sessions a week: a fast case, a typical case and a slow case.
Your projection is the sum of the rungs ahead of you. Two sessions a week is slower; for balance skills, four or five are faster; for strength skills, more than three is not faster, because tendons set the pace.
You always see a range and a typical date, never a single number. The earliest date is never closer than the fast cases added up.
If you pick a date earlier than that, the app tells you it is not reachable safely. The ladder is never squeezed to fit.

Every second week ends with a re-test. It asks only what can change something now: your current step's standard and rate, the next step's standard, and the goal itself once it's one step away.
Your measured progress replaces the expected rate for the rungs ahead, at half strength, so one good fortnight does not swing the date.
A re-test that clears a rung's standard moves you up. A re-test that shows no progress keeps you on the rung and moves the date later.

A rung advances when you hit its target in two sessions in a row at easy or right effort.
Within a rung, volume rises by at most one set or 10 % of hold time per week.
Two hard sessions in a row hold the volume where it is.
Every fourth week is a lighter week at 60 % of the sets.
You can move down a rung yourself, never up.

Straight-arm skills (front lever, planche) have at most three skill sessions a week; extra days become light support sessions.
Every straight-arm rung has a hold budget: a maximum of total seconds of holding per session.
Strength and support exercises use double progression: one more rep or five more seconds each session, and the next, harder level once you pass the top of the range. Weighted exercises add 2.5 kg instead.
You can end a session at any time; what you did is saved.