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Gravl Academy
The fundamentals of progress, built on science
Training
Level 1 - AdherenceThe base of all progressLevel 2 – Volume, Intensity, and FrequencyThe fundamental structure of every effective training programLevel 3 – ProgressionHow to Keep Moving Forward Without Getting StuckLevel 4 – Exercise SelectionHow to Choose the Right Movements for Your GoalsLevel 5 – Rest PeriodsHow Long You Should Rest Between Sets to Maximize Your ResultsLevel 6 – Lifting TempoControlling Movement Speed to Maximize Stimulus and TechniqueMaximum Strength vs. HypertrophyHow to Adjust Your Training Based on Your Main GoalLong-Term Planning and SustainabilityHow to Structure Your Progress Year After Year Without Stagnating or Burning OutCommon Mistakes and How to Avoid ThemHow to Correct the Habits That Hold Back Your ProgressGuía Avanzada de SplitsGuía técnica para organizar tu semana según tus objetivos y disponibilidad
Nutrition
Level 1 – AdherenceThe foundation of all effective nutritionLevel 2 – Energy BalanceHow to control your energy intake to lose fat or build muscleLevel 3 – MacronutrientsHow to balance protein, carbs, and fats for your goalLevel 4 – Micronutrients and FiberThe small nutrients that make a big differenceLevel 5 – Water and HydrationThe foundation of health, performance, and recoveryLevel 6 – Smart SupplementationHow to use supplements wisely, and when they’re actually worth it