Evidence-grounded writing on how to train, and on the calls Sterka's engine makes: the research, the methods, and the arithmetic behind them.
On the Get Stronger goal, the peak of an intensity block's four-week wave is one AMRAP single at 95% of a deliberately conservative Training Max — a calibration rep, not a one-rep-max test.
The strength Training Max is seeded at 90% of an already-conservative estimated 1RM — a deliberate double discount, so the week-3 single lands in a productive zone instead of a number you cannot move.
The 2026 ACSM position stand is the newest consensus on how to train for muscle and strength. Here are the four numbers it lands on (weekly sets, load, reps in reserve, frequency) and what Sterka does with each.