QAVIVAQ PERFORMANCE

FOLLOW THE SYSTEM.BUILD THE CAPACITY.

Structured programs turn knowledge into action. Choose a clear direction, follow progressive training, measure the response, and build capability one phase at a time.

EXPLORE PROGRAMS JOIN QAVIVAQ

DIRECTIONOne clear outcome for each training phase.

STRUCTUREKnow what to do, when to do it, and why.

PROGRESSIONIncrease demands as your capacity develops.

CONSISTENCYUse a plan realistic enough to complete.

THE QAVIVAQ APPROACH

A PLAN FOR THE PERSON YOU ARE BUILDING.

A good program removes unnecessary decisions while keeping enough flexibility to respond to real life.

QAVIVAQ programs connect training, movement, conditioning, nutrition, and recovery around a clear objective. Each phase begins with an appropriate baseline, develops capacity through progressive work, and uses feedback to guide the next step. The program provides the structure; consistent execution creates the result.

PROGRAM PATHS

CHOOSE THE CAPACITY YOU WANT TO BUILD.

These program families create the initial structure. Individual plans can later be expanded with specific levels and phases.

01 / FOUNDATION

BUILD YOUR BASE

Develop fundamental strength, aerobic capacity, movement quality, and repeatable training habits.

8 WEEKS3 DAYS/WEEKBEGINNER

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02 / STRENGTH

CAPACITY STRENGTH

Build full-body force, muscular development, movement confidence, and progressive loading skill.

8–12 WEEKS3–4 DAYS/WEEKALL LEVELS

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03 / ENDURANCE

ENDURANCE ENGINE

Develop aerobic capacity, sustainable volume, running economy, and controlled higher-intensity work.

8–12 WEEKS3–5 DAYS/WEEKLEVEL BASED

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04 / MOVEMENT

MOVE WITH CONTROL

Improve usable mobility, joint control, stability, coordination, and confidence through fundamental patterns.

6 WEEKS15–30 MINALL LEVELS

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05 / COMBAT

FIGHTER CONDITIONING

Support striking and combat practice with energy-system development, strength, movement, and recovery.

8 WEEKS2–3 S&C DAYSEXPERIENCED

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06 / COMPOSITION

RECOMPOSITION SYSTEM

Combine progressive resistance training, nutrition habits, daily movement, and recovery around sustainable change.

12 WEEKS3–4 DAYS/WEEKGOAL BASED

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START AT THE RIGHT LEVEL

PROGRESSION BEGINS WITH THE CORRECT ENTRY POINT.

FOUNDATION

For new, returning, or inconsistent trainees developing technique, tolerance, and routine.

LOWER COMPLEXITY · MANAGEABLE VOLUME · CLEAR INSTRUCTIONS

DEVELOPMENT

For consistent trainees ready for more volume, variation, intensity, and goal-specific work.

PROGRESSIVE OVERLOAD · GREATER SPECIFICITY · PLANNED RECOVERY

PERFORMANCE

For experienced trainees with established capacity, technical skill, and clear performance demands.

ADVANCED STRUCTURE · HIGHER DEMAND · CLOSE MONITORING

HOW THE SYSTEM WORKS

FROM BASELINE TO BETTER PERFORMANCE.

01 / SELECTCHOOSE THE DIRECTIONDefine the primary capacity you want to develop and select a program aligned with it.

02 / BASELINESTART FROM REALITYUse training history, current capacity, equipment, schedule, and recovery to choose the level.

03 / EXECUTEFOLLOW THE PHASEComplete the planned work, record useful data, and preserve technical quality.

04 / REVIEWEARN THE NEXT STEPAssess consistency, performance, and recovery before progressing or repeating the phase.

INSIDE EACH PROGRAM

EVERY PART HAS A PURPOSE.

TRAINING STRUCTURE

Clear sessions organized around the primary objective and current phase.

Weekly schedule and session order
Exercise instructions and training intent
Sets, repetitions, rest, pace, or duration
Progression and regression options

PROGRESSION RULES

Know when to increase demand, hold steady, or reduce the workload.

Performance targets
Technique standards
Effort and readiness guidance
Planned lighter phases

SUPPORT RESOURCES

Connect the program with the habits that make adaptation possible.

Warm-up and movement preparation
Nutrition and hydration fundamentals
Sleep and recovery guidance
Education for key training decisions

PROGRESS TRACKING

Use a small set of useful signals instead of collecting data without direction.

Session completion
Load, repetitions, distance, or pace
Effort and technical quality
Sleep, soreness, energy, and confidence

EXAMPLE FRAMEWORK

A BALANCED FOUNDATION WEEK.

An example of how strength, endurance, movement, and recovery can work together. Actual programs should match the user and goal.

MONSTRENGTH AFull-body fundamental patterns and progressive resistance.

TUEAEROBIC BASEEasy, sustainable conditioning and short mobility practice.

WEDRECOVERYWalking, easy movement, and additional sleep opportunity.

THUSTRENGTH BSecond full-body exposure with a different emphasis.

FRICONDITIONINGControlled intervals appropriate to current capacity.

SATSKILL OR PLAYSport, hiking, boxing, running, or another meaningful activity.

SUNREVIEW & RESETAssess the week, prepare the next one, and recover.

Program examples are educational and are not individualized medical or training prescriptions. Exercise selection, workload, and progression should reflect experience, health, injury status, and available supervision.

MEASURE WHAT MATTERS

THE BEST PROGRAM IS THE ONE THAT BUILDS CAPACITY.

CONSISTENCY

Sessions completed and training weeks sustained without constant restart.

PERFORMANCE

Changes in strength, endurance, movement quality, skill, and work capacity.

RECOVERY

Readiness, sleep, soreness, energy, and ability to repeat quality work.

TRANSFER

How improved capacity supports sport, health, confidence, and everyday life.

Important: Stop exercise and seek appropriate professional guidance for severe or worsening pain, chest pain, fainting, unusual shortness of breath, neurological symptoms, suspected injury, or concerns about medical readiness.

BECOME. BUILD. BEYOND.

STOP GUESSING. START BUILDING.

Choose your direction, follow a structured path, and turn consistent action into lasting capability.

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