Strength & 1RM

The Strength module lets your S&C coach assess each player’s maximal strength (1RM), compose structured workouts in percentage of 1RM, assign them to the calendar — then let each player run them with their own weight, computed automatically.

The key idea: you prescribe a percentage that is the same for the whole squad (e.g. “Squat 4×5 @ 80%”), but strivn shows a different actual weight for each player based on their personal 1RM.

The module is enabled per team (a rollout setting). Actions require staff with the Manage programs permission.

Set your preferences

Open Workout settings first — these drive every weight calculation:

Setting	Purpose
Unit	Kilograms (kg) or pounds (lb)
Barbell / machine rounding	Rounds the total weight to the nearest step (e.g. 2.5)
Dumbbell rounding	Rounds the per-hand load (e.g. 1.0)
1RM estimation formula	Epley or Brzycki — used when a 1RM is estimated from a set
Rep cap	Beyond this, an estimate is flagged as unreliable
Automatic 1RM update	Propose to coach (recommended), Update automatically, or Do nothing

Assess 1RMs

Go to 1RM assessments.

1. Flag the testable exercises. Pick the library exercises where a 1RM makes sense (Back Squat, Bench Press…).
2. Select an exercise to open its entry grid, one row per player.
3. Enter each player’s max, either:
   • Direct — you type the 1RM in kg.
   • Estimated — you enter a submaximal set (reps × weight); strivn back-calculates the 1RM live with the chosen formula.
4. Save. A player’s “current” 1RM is always the most recent value.

Tip

No need to test a true max: the Estimated entry (e.g. 5 reps at 100 kg) is safer in-season and works just as well.

Build a workout

Open Workouts → New workout for the builder.

1. Give it a Title and a Focus (e.g. “Lower body”).
2. Add blocks. Each block is a Straight set, a Superset (alternated exercises) or a Circuit (rounds).
3. In each block, add exercises. For each, choose the load basis:
   • % 1RM — the actual weight is computed from the player’s 1RM (flagship mode);
   • kg — a fixed weight you type;
   • RPE — a perceived intensity;
   • BW — bodyweight.
4. Fill in the sets (reps, intensity, tempo, rest). The + 3 identical sets button quickly duplicates a set (handy for wave loading).
5. Use the per-player preview to see everyone’s real weight, set by set. Players with no 1RM show “to test”.
6. Save as a draft, then tick Published when the workout is ready to assign.

Supersets and circuits

In a Superset or Circuit block, the exercises form one alternated group. The builder shows it: A1 / A2 labels, a blue rail linking the exercises, and a line stating how the block runs.

The player runs the block round by round: set 1 of each exercise, then set 2, and so on. Within a round they chain the exercises without rest — the rest you set on the sets lands at the end of the round.

Note

Tempo (e.g. 3010) is S&C notation. The player receives it in plain words: “3 s lowering · 1 s lifting”.

The exercise sheet follows the player

Whatever you put on a library exercise — written cues, a photo, a video — appears in the player’s runner under How to do it. A muscle group per exercise also feeds the workout’s muscle split (the chips at the top of the builder).

Assign a workout and adjust per player

From a workout calendar event, open its plan:

1. Assign a published workout. Each convoked player receives it in their own weights. You can also start from the workout itself (Assign to an event) or from the load planner, which lists the week’s workout events.
2. Adjust a player if needed:
   • Scale — reduce/increase their load by a percentage (e.g. 60% for a return to play);
   • Exclude — remove them from the session;
   • Swap an exercise or pin an absolute weight (via the AI assistant).
3. The per-player plan shows everyone’s resolved weight, adjustments included.

Track completion

On the workout plan:

• a completion badge per player (e.g. 3/4 sets) shows who did the work;
• the Proposed new records section lists 1RMs to update when a player lifted heavier than their stored max. Confirm to update their 1RM, or Dismiss the proposal.

Each strength session’s load flows automatically into the Training load page (charts and ACWR).

Drive it with the AI assistant

The AI assistant can do it all in plain language: “record Jean’s squat 1RM: 5 reps at 100 kg”, “generate a 3-block leg strength workout”, “assign Wednesday’s session”, “scale Jean to 60% for his return”. Every action is proposed and then confirmed by you before it runs.

For players

See the player guide: My strength session.