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Aethon Performance

The Training System

Four plans. Every goal. Every level. Built around the same principle — structure compounds. Pick your starting point and begin.

Foundation 26–35

Build the Base

Strength

Your first structured strength program. 12 weeks to build real foundational muscle, joint resilience, and movement patterns that last a lifetime. No fluff. No shortcuts.

Duration

12 weeks

Days / week

3–4 days

Equipment

Gym

Week 1 — Sample session

Back squat4 × 6 @ RPE 7
Romanian deadlift3 × 8
Bench press4 × 6 @ RPE 7
Barbell row4 × 8
Farmer carry3 × 40m
Full plan — coming soon
Foundation 26–35

Engine First

Endurance

Build your aerobic base properly. 10 weeks of Zone 2 discipline, tempo work, and progressive long efforts. The engine every other plan runs on.

Duration

10 weeks

Days / week

4–5 days

Equipment

Minimal

Week 1 — Sample week

Zone 2 run3 × 30 min
Tempo intervals4 × 8 min
Long slow run1 × 50 min
Breathing drills10 min daily
Full plan — coming soon
Foundation 36–50

Reclaim the Range

Mobility

8 weeks to undo the desk, the commute, and the years of neglect. Joint-by-joint restoration. Move better, ache less, train harder — in that order.

Duration

8 weeks

Days / week

Daily, 20 min

Equipment

None

Week 1 — Sample session

Hip 90/90 holds3 × 60 sec
Thoracic opener3 × 10 reps
Ankle circles2 × 15 each
Cat-cow breathe5 min
Shoulder CARs2 × 5 each
Full plan — coming soon
Foundation 15–25

Shape the Standard

Composition

Recompose your body with precision. 12 weeks of structured training and nutrition principles designed for your earliest and most responsive years. Build the body you’ll keep.

Duration

12 weeks

Days / week

4 days

Equipment

Gym

Week 1 — Sample session

Incline DB press4 × 10
Cable row4 × 12
Leg press4 × 12
Lateral raises3 × 15
Step-mill LISS20 min
Full plan — coming soon
Intermediate 26–35

Progressive Overload

Strength

For those who have the foundation and are ready to start moving serious weight with serious intention. 16-week strength block. In development.

In development
Advanced 26–35

The Long Route

Strength

Periodised strength for athletes who understand that the long route is the only route. In development.

In development

The Standard

Read the ideas behind the plans.

Every program is built on principles. Understand the principles first.

Read The Standard
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