ShadeBeta

The athletic performance system.

Shade programs the block, logs every set, and keeps the record. Built for the individual athlete, and for the coaches, clubs, and teams who train them.

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Free for individual athletes

Week 7 of 12

MonHeavy lower

A1Back squat5×3 @ 82.5%
B1Romanian deadlift4×6 @ 70%
C1Split squat3×8 each
C2Hanging leg raise3×12
Last loggedFri 18:41e1RM 158.4 kg↗ +2.1

Disciplines

Every quality on the plan.

Programs on Shade prescribe across the full athletic spectrum inside one schedule, and the program library covers every discipline and pursuit. Browse the Library ↗

Strength

Percentage work, top sets, and rep maxes off your tested numbers.

Power

Jumps, throws, and bar speed, prescribed and logged like any lift.

A sprinter, a weightlifter, and a swimmer standing shoulder to shoulder, painted in watercolor

Speed

Sprint distances, rest, and times, kept on the clock.

Endurance

Zones, pace, and duration inside the same weekly schedule.

Movement quality

Screens, mobility work, and positions, tracked over the block.

Tissue

Tissue prep and elastic work, programmed rather than improvised.

Readiness

Primers, tapers, and recovery, planned around the heavy work.

Skill

Technique practice, progressed and logged like everything else.

Programming

Advanced programming, built in.

One base week, two progressed weeks, one planned deload. Pick a progression curve and every prescription re-periodizes, each lift in its own unit.

Progression

Click a curve and the canvas re-periodizes every lift in its own unit.

The editor canvasOne base week, two progressed, one deload
week1
Lower A
Squat5×5 @225lb
RDL3×8 @185lb
Upper A
Bench5×3 @80%
A1Row4×10
A2Dip4×12
Pull A
Deadlift3×5 @315lb
Pull-up4×8
Conditioning
Sled push6 × 40m
Bike10 min @Z2
week2
Lower A
Squat5×5 @220lb-5lb
RDL3×8 @180lb-5lb
Upper A
Bench5×3 @75%-5%
A1Row4×9-1
A2Dip4×11-1
Pull A
Deadlift3×5 @305lb-10lb
Pull-up4×7-1
Conditioning
Sled push6 × 40m
Bike10 min @Z2
week3
Lower A
Squat5×5 @235lb+15lb
RDL3×8 @195lb+15lb
Upper A
Bench5×3 @90%+15%
A1Row4×12+3
A2Dip4×14+3
Pull A
Deadlift3×5 @335lb+30lb
Pull-up4×10+3
Conditioning
Sled push6 × 40m
Bike10 min @Z2
deload4
Lower A
Squat5×3 @190lb
RDL3×3 @155lb
Upper A
Bench5×3 @65%
A1Row3×7
A2Dip3×9
Pull A
Deadlift3×3 @270lb
Pull-up3×5
Conditioning
Sled pusheasy
Bikeeasy
An athlete resting on a bench with a towel around the neck, painted in watercolor

Planned deloads

Deload weeks are written into the block, scheduled and scaled before week one starts.

Chalked hands loading a plate onto a barbell, painted in watercolor

Progression per lift

Linear, step, wave, or fully custom, set lift by lift. Squat can wave while bench climbs.

A training block sketched as a rising wave of loads on graph paper, painted in watercolor

AI generation

Describe the block and Shade drafts the weeks, lifts, curves, and deloads, ready to edit.

One set of principles

The rules of good training do not change with the sport.

Progressive overload, planned recovery, specificity to the goal, and a record of what actually happened. A meet prep and a return-to-play plan are built from the same principles with different numbers, so the editor is the same for both, and for anything else you can write down.

  • Powerlifting meet prep
  • Olympic weightlifting
  • Sports performance
  • Football off-season
  • 400 m sprint cycle
  • Hybrid engine
  • Tactical readiness
  • Return to play
  • General fitness
  • Personal training
  • and any system you can write down

Made For

Built for the athlete, and for whoever trains them.

One workspace whether you are programming for yourself, for a client list, or for a full roster. Shared blocks, their logs, your adjustments.

Athletes

Run a program from the library or write your own, log at the rack, and keep every record you set.

Coaches and trainers

Program for clients and friends from one workspace, review their logs, and adjust the coming week.

Teams and schools

Squad and roster level programming on shared blocks, with progress legible to the whole staff across a season.

Performance facilities

Assessment, programming, and re-testing for competitive athletes, with the results kept where the training is.

Platform

Web and mobile.

One account, one program, one log. Build the block in the browser, train from your phone on the floor. See the App ↗

9:41

Session, day 15

Lower body, week 3

Back squat5×5, 140 kg
Romanian deadlift3×8, 100 kg
Bench pressSet 2 of 5, 92.5 kg
Pull-ups3×AMRAP
Log setRest 2:10

Back squat, all time

Women
1
R
R. Haddad212.5 kg
2
Y
Y. Nakamura205.0 kg
3
C
C. Reyes201.0 kg
4
E
E. Lindqvist198.5 kg

Every logged set feeds your records, and a record can rank on your community's own boards.

Strength

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