Your first week with CIG Training

You do not need a perfect week to start. You need a week you can actually do. CIG Training starts with your available days, equipment and priorities, then gives you a draft to review.

Start with your real week

Open Training setup. Choose your goal, the equipment you have, the days you can train and your session length. That length is a budget for the whole session, including warm-up and rest.

Choose Ruck equipment when you have a suitable pack and want loaded walking. Selecting a ruck goal does not invent equipment you have not chosen.

Put your priorities in order

You can select up to four strength focus areas. Use the arrows to move them up or down. The first is the highest priority. Other areas rotate across shorter sessions so the last area does not disappear every week.

Exclusions take priority over focus areas and favourite exercises. Open the optional exercise preferences and notes when you need more detail. Free-text notes are only interpreted by AI drafts; fixed plans use your structured choices.

Review before saving

Check the proposed exercises, equipment assumptions, dates and session budgets. You can explore a preview before signing in. Saving preferences or scheduling days requires an account and an explicit save.

If the library cannot be loaded, the screen says that basic fallback movements are being used and offers a retry. Read those assumptions before accepting a plan.

Record what happened

A saved plan does not count as completed training. Open the session, record what you actually perform and review it before saving the result. If the day changes, edit or remove the planned day from the overview.

Use the next week to learn

Look at your logged progress, then adjust the next plan to your real availability. More planned sessions are not automatically more completed work. Consistency starts with a plan you can keep returning to.