Section 67 of 440

PART 4: IMPLEMENTATION

4.4 PROGRESSION FRAMEWORKS

Clear progression frameworks remove ambiguity about where you are and where you’re going. The following frameworks provide specific milestones from beginner to elite across major superpowers.

4.4.1 Strength Progression (Beginner to Elite)

Standards expressed as multiples of bodyweight for compound lifts.

MALE STANDARDS:

FEMALE STANDARDS:

Progression Principles

Progression boundary: change a training variable only when the declared task, technique, symptoms, recovery, equipment and programme support it. Progression may mean load, repetitions, range, complexity, assistance or no change. Titan sets no session-, week-, month- or “elite”-based schedule; consequential programming belongs with an appropriately qualified coach or clinician.

4.4.2 VO2 Max Development

Aerobic-training boundary: continuous lower-intensity work, threshold work and intervals are different tools. Their dose, proportion and suitability depend on the person, task, health, sport, baseline, measurement method and supervision. Titan sets no universal 80/20 rule, heart-rate percentage, interval duration or mitochondrial/VO₂ mechanism as a general prescription.

4.4.3 Temperature Exposure Boundary

Titan has no general-use cold-tolerance ladder. Cold, heat and contrast exposure are optional, do not award a level and do not demonstrate resilience or character. Follow the temperature boundary in section 2.1 and route relevant health concerns or any planned progression to qualified guidance.