The strength
workout.
Written as text, built in minutes, synced to your watch.
Strength work is not bodybuilding.
Strength work is force training with a functional goal: holding posture, resisting fatigue and protecting joints that take repeated impact. The point is not how big the muscle is, but the quality of the force it produces when tired.
That changes the whole prescription. Instead of isolating one muscle group per day, a strength workout favours full movements, unilateral work and trunk stability — the patterns that actually show up when you run, climb stairs or carry weight.
Two 30 to 45 minute sessions a week already produce measurable gains in strength and muscular endurance. What separates people who progress from people who stall is not time in the gym: it is having sets, reps, load and rest written down and progressing week by week.
The six pillars of a complete program.
A well-built strength workout covers these six elements across the week — not all of them on the same day.
Maximal strength
Heavy loads and few reps (3 to 6). Recruits fast-twitch fibres and raises the force you can produce per contraction.
Power and plyometrics
Jumps, throws and explosive movements. They train how fast you produce force — what returns elastic energy on every step.
Muscular endurance
Sets of 12 to 20 reps with moderate load. This is what holds your technique together in the final kilometres, when the muscle is already tired.
Core and stability
Planks, anti-rotation and isometric work. A stable trunk does not waste energy on useless lateral movement.
Unilateral work
Lunges, Bulgarian split squats, single-leg support. They fix asymmetries that bilateral work hides through compensation.
Loaded mobility
Full range of motion under controlled weight. Gaining range without strength in that new range is just joint laxity.
You write the workout. The platform builds it.
In the Magic Training editor, strength work is written as running text — sets, reps, exercise, load and rest on the same line.
The grammar is short and always the same: number of sets, reps or time, the exercise name, optional load and rest after the slash. What you type becomes a structured exercise, already linked to the matching movement in the Garmin catalog.
Exercise names are matched automatically against a catalog of more than 1,200 movements in 41 categories. When a coach creates a custom exercise for their team, it joins the same autocomplete.
Execution methods, set by set.
In brackets after the exercise you mark how each set should be executed. Use one method for every set, combine them with + or define them set by set with |.
Warm-up
A light preparation set that does not count as a stimulus.
Feeder Set
An intermediate set that approaches the target load without creating fatigue.
Top Set
The heaviest set of the exercise, the main stimulus of the day.
Back-off Set
A reduced-load set after the top set, used to accumulate volume.
Cluster Set
A set broken into blocks with micro-rests, keeping the load high.
Drop Set
An immediate load reduction at failure, extending the set.
Rest-Pause
A short pause inside the set to squeeze out more reps.
Myo Reps
An activation set followed by mini-sets with minimal rest.
4x8 agachamento livre 60kg /90s [AQC|FS|TS|BOS+DS]First set as a warm-up, second as a feeder, third as the top set and the fourth a back-off combined with a drop set.
How to periodize strength across the year.
Strength is not trained the same way all year. Each phase has its own goal — and the most common mistake is getting stuck in the first one.
Anatomical adaptation
4 to 6 weeksLight loads, high reps, focus on technique and tissue tolerance. This is where tendon and ligament get ready for what comes next.
Maximal strength
6 to 8 weeksHeavy loads, 3 to 6 reps, long rests between sets. The phase that raises available strength the most — and the one most people skip.
Conversion to power
3 to 4 weeksExplosive movements and plyometrics at low volume. Turns the strength you built into speed of application.
Maintenance
During the specific phaseOne or two short sessions a week. Enough to keep what you built while running volume climbs.
From the editor to your wrist.
The strength workout does not stay trapped on a phone screen. Every set reaches the watch with the exercise name, reps, load and rest — you run the whole session without touching your phone.
When you finish, the activity comes back to the platform, marks the day complete in your plan and feeds the muscle map with the groups you worked that week.
Garmin Connect
Sent as a Strength Training workout, with named exercises and sets on the watch.
Apple Watch
Scheduled as a Functional Strength Training workout, with named steps and reps as an open goal.
Wear OS
The day's workout shows up on the watch through the app, logged set by set.
Frequently asked questions.
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