35 Methodologies · 8 Sport Categories
Science-backed training methodologies
Every program Pelaris generates is built on proven coaching methodologies. We implement the systems created by the world’s best coaches and researchers, adapted by AI to your experience level, goals, and recovery.
Why methodology matters
A training program without methodology is just a list of workouts. Methodology is what turns random sessions into systematic progress: when to push, when to recover, how to structure volume and intensity across weeks and months so that adaptation actually happens. It is the difference between training and following a plan that was built for nobody in particular.
Periodization, the science of structuring training load over time, has decades of research behind it. From Lydiard’s aerobic base building in the 1960s to Seiler’s polarized training research, the principles are well-established. The challenge is applying them correctly to an individual athlete with unique goals, recovery capacity, and training history. That is what separates a template from a coaching system.
Pelaris does not invent new training science. It implements proven methodologies created by coaches and researchers who have spent careers refining them, and uses AI to select and adapt the right approach for each athlete. The methodology creators built the knowledge. Pelaris delivers it at scale.
Methodologies by sport
Select a sport to explore the training methodologies Pelaris implements. Each methodology carries real coaching intelligence, not just sets and reps.
Covering Strength Training (5/3/1, Conjugate, Linear Periodization, DUP, Block, GZCL, PPL), Running (C25K, Hal Higdon, Maffetone, Pfitzinger, Hansons, Daniels, 80/20, Lydiard), Swimming (USRPT, Total Immersion, Swim Smooth), Cycling (Sweet Spot, Polarised, Coggan, Traditional Base), Triathlon (80/20, Polarised, Block, Sprint-focused), CrossFit & Hyrox (Competition Prep, Hyrox Race Prep, Engine Building, Strength-Biased, Gymnastics Development), General Fitness (Balanced, Functional Movement, Active Lifestyle, Body Recomposition), and Team Sports (match-day-aware scheduling for rugby, soccer, AFL, hockey, basketball, netball, cricket, and more).
Periodized strength programming from hypertrophy through peaking, with structured progressive overload and deload protocols.
5/3/1
Wave-loading periodization built around four core lifts with submaximal training and PR sets. One of the most respected and widely-used strength programs in the world.
Conjugate Method
Developed by Louie Simmons / Westside Barbell
Concurrent development of maximal strength, dynamic effort, and repetition work. Developed at Westside Barbell, it rotates max effort exercises weekly to avoid accommodation.
Linear Periodization
The classical approach to strength development: systematic progression from high-volume, low-intensity phases through to low-volume, high-intensity peaking. The foundation of modern periodization theory.
Daily Undulating Periodization (DUP)
Varies rep ranges and intensity within the same training week rather than across mesocycles. Research supports DUP for intermediate lifters who benefit from frequent stimulus variation.
Block Periodization
Concentrates training focus into distinct blocks (accumulation, transmutation, realisation), each targeting a specific quality. Particularly effective for advanced athletes approaching competition.
GZCL Method
A tiered programming framework that organises training into three tiers: heavy compound work, moderate supplemental lifts, and high-rep accessories. Flexible and well-documented.
Push/Pull/Legs (PPL)
Organises training by movement pattern, allowing high frequency for each muscle group. A proven split for hypertrophy and general strength development at any level.
How Pelaris selects your methodology
You do not need to choose a methodology yourself. Pelaris’s AI evaluates your profile and selects the right approach automatically.
Understand your context
Your sport, experience level, available training hours, goals, injury history, and equipment all feed into the selection. The program wizard captures what matters.
Match the methodology
The AI matches your profile against the methodology database, selecting the approach that fits your constraints. A time-constrained cyclist gets Sweet Spot. A beginner runner gets C25K. An experienced marathoner gets Pfitzinger or Daniels.
Generate and adapt
Your program is generated with the methodology’s principles baked in: volume rules, intensity distribution, deload protocols, and progression models. Then it adapts in real time as you train.
Train with real methodology
No credit card required. Your AI coach selects the right methodology for your sport, your level, and your goals.
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