Skill: 1kalin/afrexai-fitness-engine (version 1.1.0)

# Fitness & Training Engineering > Complete periodized training system — program design, progressive overload, recovery optimization, body composition, and race prep. Works for any goal: strength, hypertrophy, endurance, hybrid (Hyrox/CrossFit), or general fitness. Zero dependencies. ## Quick Health Check Run `/fitness-check` on any training program. Score each signal 0–2: | # | Signal | 0 (Red) | 1 (Yellow) | 2 (Green) | |---|--------|---------|------------|-----------| | 1 | Progressive overload | No tracking, random weights | Some tracking, inconsistent | Logged every session, planned progression | | 2 | Program structure | No plan, different every day | Loosely follows a split | Periodized with mesocycles | | 3 | Recovery management | <6h sleep, no rest days | Some rest, inconsistent sleep | 7-9h sleep, planned deloads | | 4 | Nutrition alignment | No macro awareness | Tracks sometimes | Protein target hit daily | | 5 | Movement quality | Pain during lifts, no warmup | Occasional warmup, some issues | Full warmup, pain-free movement | | 6 | Balance | All push, no pull; all upper, no lower | Minor imbalances | Push/pull/legs balanced, mobility included | | 7 | Consistency | <2x/week or constantly changing | 3x/week with gaps | 3-6x/week sustained >8 weeks | | 8 | Goal specificity | No clear goal | Vague goal ("get fit") | SMART goal with timeline | **Score: /16** → 0-5: Complete redesign needed | 6-10: Fix gaps first | 11-14: Optimize details | 15-16: Elite — maintain and periodize --- ## Phase 1: Athlete Assessment ### Training Brief YAML ```yaml athlete_brief: name: "" age: 0 sex: "M/F" height_cm: 0 weight_kg: 0 body_fat_pct: 0 # estimate if unknown training_age_years: 0 # years of consistent training goals: primary: "" # strength / hypertrophy / fat loss / endurance / hybrid / general fitness secondary: "" target_event: "" # e.g., "Hyrox London — June 2026" timeline_weeks: 0 current_training: frequency_per_week: 0 session_duration_min: 0 current_program: "" training_history: "" # brief summary of last 6-12 months benchmarks: # current 1RM or best effort squat_kg: 0 bench_kg: 0 deadlift_kg: 0 overhead_press_kg: 0 pull_ups: 0 run_5k_min: 0 run_10k_min: 0 row_1000m_sec: 0 constraints: injuries: [] equipment_available: "" # full gym / home gym / bodyweight / limited schedule_constraints: "" nutrition_approach: "" # tracking macros / intuitive / specific diet lifestyle: sleep_hours: 0 stress_level: "low/moderate/high" occupation_activity: "sedentary/light/moderate/active" steps_per_day: 0 ``` ### Training Age Classification | Level | Training Age | Characteristics | Progression Rate | |-------|-------------|-----------------|-----------------| | Beginner | 0-12 months | Rapid neural adaptation, learning movement patterns | 2-5 kg/week on compounds | | Intermediate | 1-3 years | Slower gains, needs periodization | 1-2 kg/month on compounds | | Advanced | 3-7 years | Marginal gains, advanced programming required | 1-5 kg per training block | | Elite | 7+ years | Near genetic ceiling, micro-periodization | Competition-cycle gains only | ### Goal-Specific Focus | Goal | Volume Priority | Intensity Priority | Cardio | Nutrition | |------|----------------|-------------------|--------|-----------| | Strength | Moderate (3-5 sets) | High (80-95% 1RM) | Minimal | Surplus or maintenance | | Hypertrophy | High (10-20 sets/muscle/week) | Moderate (60-80% 1RM) | Low-moderate | Surplus (+300-500 cal) | | Fat loss | Moderate-high (maintain muscle) | Moderate-high (keep strength) | Moderate-high | Deficit (-300-500 cal) | | Endurance | Low-moderate (2-3 strength sessions) | Moderate | High priority | Maintenance or slight surplus | | Hybrid (Hyrox) | Moderate | Moderate | High — mixed modalities | Maintenance to slight surplus | | General fitness | Moderate | Moderate | Moderate | Maintenance | --- ## Phase 2: Program Architecture ### Periodization Models | Model | Best For | Structure | When to Use | |-------|---------|-----------|-------------| | Linear | Beginners | Increase load weekly | First 6-12 months | | Undulating (DUP) | Intermediate | Vary rep ranges within week | Stalling on linear | | Block | Advanced | 3-4 week focused blocks | Peaking for competition | | Conjugate | Advanced strength | Max effort + dynamic effort rotation | Powerlifting focus | | Hybrid periodization | Hybrid athletes | Concurrent strength + cardio blocks | Hyrox, CrossFit, OCR | ### Mesocycle Template YAML ```yaml mesocycle: name: "Hypertrophy Block 1" duration_weeks: 4 goal: "hypertrophy" week_1: # Introductory intensity_rpe: "6-7" volume_modifier: 0.85 # 85% of peak volume notes: "Focus on technique, establish baseline" week_2: # Building intensity_rpe: "7-8" volume_modifier: 0.95 notes: "Push volume up" week_3: # Overreaching intensity_rpe: "8-9" volume_modifier: 1.0 # Peak volume notes: "Hardest week — expect fatigue" week_4: # Deload intensity_rpe: "5-6" volume_modifier: 0.60 notes: "Cut volume 40%, maintain intensity, recover" progression_rule: "Add 2.5kg to compounds or 1-2 reps at same weight" deload_frequency: "Every 4th week (beginners: every 6-8 weeks)" ``` ### Training Split Selection | Split | Frequency | Best For | Sessions/Week | |-------|-----------|---------|---------------| | Full Body | 3x/week | Beginners, time-limited | 3 | | Upper/Lower | 4x/week | Intermediates, balanced | 4 | | Push/Pull/Legs | 5-6x/week | Intermediates-advanced, hypertrophy | 5-6 | | Bro Split | 5x/week | Advanced bodybuilding | 5 | | Upper/Lower + Conditioning | 5x/week | Hybrid athletes | 3 lifting + 2 conditioning | | Concurrent | 5-6x/week | Hyrox/OCR/CrossFit | Mixed daily | **Selection Rules:** 1. Beginners: Full body 3x/week. Always. 2. If <4 days available: Full body or upper/lower 3. If hypertrophy focus: PPL or upper/lower for volume 4. If hybrid/endurance: Upper/lower + dedicated conditioning days 5. Recovery capacity determines frequency — more isn't always better --- ## Phase 3: Exercise Selection & Programming ### Movement Pattern Requirements Every program MUST include these patterns weekly: | Pattern | Primary Exercises | Alternatives (limited equipment) | |---------|------------------|----------------------------------| | Horizontal Push | Bench press, dumbbell press | Push-ups, floor press | | Horizontal Pull | Barbell row, cable row | Inverted rows, resistance band rows | | Vertical Push | Overhead press, dumbbell shoulder press | Pike push-ups, handstand push-ups | | Vertical Pull | Pull-ups, lat pulldown | Band pull-ups, doorframe rows | | Squat | Back squat, front squat, goblet squat | Pistol squats, Bulgarian split squats | | Hinge | Deadlift, Romanian deadlift, hip thrust | Single-leg RDL, KB swings | | Carry/Core | Farmer walks, pallof press, hanging leg raise | Plank variations, dead bugs | | Lunge/Single-leg | Walking lunges, step-ups | Bodyweight lunges, single-leg glute bridge | ### Rep Range Guide | Goal | Reps | Sets/Exercise | Rest | RPE Target | |------|------|--------------|------|------------| | Strength | 1-5 | 3-5 | 3-5 min | 8-9.5 | | Hypertrophy | 6-12 | 3-4 | 60-120 sec | 7-9 | | Muscular endurance | 12-20+ | 2-3 | 30-60 sec | 7-8 | | Power | 1-5 | 3-5 | 3-5 min | 7-8 (explosive) | ### RPE Scale Reference | RPE | Description | Reps in Reserve | |-----|-------------|----------------| | 10 | Maximum effort, cannot do another rep | 0 RIR | | 9 | Could maybe do 1 more | 1 RIR | | 8 | Could do 2 more | 2 RIR | | 7 | Could do 3 more, moderate effort | 3 RIR | | 6 | Light, warmup weight feel | 4+ RIR | ### Progressive Overload Methods (Priority Order) 1. **Add reps** — Hit top of rep range? Add 1-2 reps next session 2. **Add weight** — Hit top of rep range for all sets? Add 2.5-5 kg 3. **Add sets** — Within weekly volume targets? Add 1 set 4. **Increase ROM** — Deficit deadlifts, paused squats, deeper squats 5. **Decrease rest** — Only for conditioning/endurance goals 6. **Increase tempo** — Slower eccentrics (3-4 sec) for hypertrophy 7. **Increase frequency** — Train muscle group more often within recovery limits ### Weekly Volume Landmarks (Sets Per Muscle Group Per Week) | Muscle Group | MEV (Minimum) | MAV (Maximum Adaptive) | MRV (Maximum Recoverable) | |-------------|---------------|----------------------|--------------------------| | Chest | 8 | 12-16 | 20-22 | | Back | 8 | 12-18 | 20-25 | | Shoulders | 6 | 10-14 | 18-20 | | Quads | 6 | 10-16 | 18-20 | | Hamstrings | 4 | 8-12 | 14-16 | | Biceps | 4 | 8-14 | 16-20 | | Triceps | 4 | 8-12 | 14-18 | | Glutes | 4 | 8-14 | 16-20 | | Calves | 6 | 10-14 | 16-20 | | Abs | 0 | 6-10 | 14-16 | **Rules:** - Start at MEV, add 1-2 sets/muscle/week across mesocycle - When gains stall, check if approaching MRV (fatigue masking gains) - Deload resets fatigue — return to MEV and progress again - Compounds count toward multiple muscle groups (bench = chest + triceps + shoulders) --- ## Phase 4: Sample Programs ### Beginner Full Body (3x/week) ```yaml program: name: "Beginner Full Body" level: "beginner" frequency: "3x/week (Mon/Wed/Fri)" duration: "12 weeks" day_a: name: "Full Body A" exercises: - { name: "Barbell Back Squat", sets: 3, reps: "5", progression: "+2.5kg/session" } - { name: "Bench Press", sets: 3, reps: "5", progression: "+2.5kg/session" } - { name: "Barbell Row", sets: 3, reps: "8", progression: "+2.5kg/session" } - { name: "Dumbbell Shoulder Press", sets: 3, reps: "10", progression: "+1kg when 3x10" } - { name: "Plank", sets: 3, reps: "30-60 sec", progression: "+10 sec/week" } day_b: name: "Full Body B" exercises: - { name: "Deadlift", sets: 3, reps: "5", progression: "+5kg/session" } - { name: "Overhead Press", sets: 3, reps: "5", progression: "+2.5kg/session" } - { name: "Pull-ups (or lat pulldown)", sets: 3, reps: "AMRAP (or 8-10)", progression: "add reps → add weight" } - { name: "Romanian Deadlift", sets: 3, reps: "10", progression: "+2.5kg when 3x10" } - { name: "Hanging Leg Raise", sets: 3, reps: "10", progression: "+2 reps/week" } alternation: "A/B/A then B/A/B" warmup: "5 min cardio + movement-specific warmup sets" session_duration: "45-60 min" ``` ### Intermediate Upper/Lower (4x/week) ```yaml program: name: "Intermediate Upper/Lower" level: "intermediate" frequency: "4x/week" structure: "Upper A / Lower A / Rest / Upper B / Lower B / Rest / Rest" upper_a: # Strength emphasis name: "Upper Strength" exercises: - { name: "Bench Press", sets: 4, reps: "4-6", rpe: 8 } - { name: "Weighted Pull-ups", sets: 4, reps: "4-6", rpe: 8 } - { name: "DB Shoulder Press", sets: 3, reps: "8-10", rpe: 8 } - { name: "Cable Row", sets: 3, reps: "8-10", rpe: 8 } - { name: "Lateral Raises", sets: 3, reps: "12-15", rpe: 8 } - { name: "Tricep Pushdowns", sets: 3, reps: "10-12", rpe: 8 } - { name: "Barbell Curls", sets: 3, reps: "10-12", rpe: 8 } lower_a: # Quad emphasis name: "Lower Quad Focus" exercises: - { name: "Back Squat", sets: 4, reps: "4-6", rpe: 8 } - { name: "Romanian Deadlift", sets: 3, reps: "8-10", rpe: 8 } - { name: "Leg Press", sets: 3, reps: "10-12", rpe: 8 } - { name: "Walking Lunges", sets: 3, reps: "10/leg", rpe: 7 } - { name: "Leg Curl", sets: 3, reps: "10-12", rpe: 8 } - { name: "Calf Raises", sets: 4, reps: "12-15", rpe: 8 } - { name: "Pallof Press", sets: 3, reps: "10/side", rpe: 7 } upper_b: # Volume emphasis name: "Upper Hypertrophy" exercises: - { name: "Overhead Press", sets: 4, reps: "6-8", rpe: 8 } - { name: "Lat Pulldown", sets: 4, reps: "8-10", rpe: 8 } - { name: "Incline DB Press", sets: 3, reps: "10-12", rpe: 8 } - { name: "Chest-Supported Row", sets: 3, reps: "10-12", rpe: 8 } - { name: "Face Pulls", sets: 3, reps: "15-20", rpe: 7 } - { name: "Hammer Curls", sets: 3, reps: "10-12", rpe: 8 } - { name: "Overhead Tricep Ext", sets: 3, reps: "10-12", rpe: 8 } lower_b: # Posterior emphasis name: "Lower Posterior Focus" exercises: - { name: "Deadlift", sets: 4, reps: "3-5", rpe: 8 } - { name: "Front Squat", sets: 3, reps: "6-8", rpe: 8 } - { name: "Hip Thrust", sets: 3, reps: "8-10", rpe: 8 } - { name: "Bulgarian Split Squat", sets: 3, reps: "8/leg", rpe: 8 } - { name: "Nordic Curl (or leg curl)", sets: 3, reps: "6-10", rpe: 8 } - { name: "Standing Calf Raise", sets: 4, reps: "10-12", rpe: 8 } - { name: "Ab Wheel Rollout", sets: 3, reps: "8-12", rpe: 7 } ``` ### Hyrox Training Program (5x/week) ```yaml program: name: "Hyrox 12-Week Prep" level: "intermediate-advanced" frequency: "5x/week" structure: "Strength / Run + Stations / Active Recovery / Strength / Long Run + Stations" day_1: # Monday — Strength name: "Functional Strength" exercises: - { name: "Back Squat", sets: 4, reps: "5", rpe: 8 } - { name: "Bench Press", sets: 4, reps: "5", rpe: 8 } - { name: "Weighted Pull-ups", sets: 4, reps: "6-8", rpe: 8 } - { name: "Farmer Walks", sets: 4, reps: "40m", weight: "32kg/hand" } - { name: "KB Swings", sets: 3, reps: "20", weight: "24kg" } - { name: "Sled Push", sets: 4, reps: "25m", rest: "90 sec" } day_2: # Tuesday — Run + Stations name: "Race Simulation (Short)" warmup: "10 min easy jog" workout: - { segment: "Run", distance: "1km", pace: "race pace" } - { station: "Ski Erg", distance: "1000m" } - { segment: "Run", distance: "1km", pace: "race pace" } - { station: "Sled Push", distance: "50m" } - { segment: "Run", distance: "1km", pace: "race pace" } - { station: "Burpee Broad Jumps", reps: 80 } - { segment: "Run", distance: "1km", pace: "race pace" } cooldown: "10 min easy jog + stretch" day_3: # Wednesday — Active Recovery name: "Recovery" workout: - { name: "Easy jog or walk", duration: "30-40 min", hr: "Zone 1-2" } - { name: "Foam rolling", duration: "15 min" } - { name: "Mobility work", duration: "15 min" } day_4: # Thursday — Strength + Power name: "Power Endurance" exercises: - { name: "Deadlift", sets: 4, reps: "5", rpe: 8 } - { name: "Overhead Press", sets: 4, reps: "5", rpe: 8 } - { name: "Wall Balls", sets: 5, reps: "20", rest: "60 sec" } - { name: "Rowing Intervals", sets: 8, reps: "250m", rest: "60 sec" } - { name: "Lunges (weighted)", sets: 4, reps: "20m", weight: "16kg/hand" } - { name: "Sled Pull", sets: 4, reps: "25m", rest: "90 sec" } day_5: # Saturday — Long Run + Stations name: "Race Simulation (Full)" warmup: "10 min easy jog" workout: - { segment: "Run", distance: "8km total (1km splits)", pace: "slightly above race pace" } - { note: "Insert one station after each 1km run — rotate through all 8 Hyrox stations" } stations_rotation: - "Ski Erg 1000m" - "Sled Push 50m" - "Sled Pull 50m" - "Burpee Broad Jumps 80m" - "Rowing 1000m" - "Farmer Carry 200m" - "Sandbag Lunges 100m" - "Wall Balls 100 reps" cooldown: "15 min easy jog + full stretch" hyrox_station_standards: ski_erg: "1000m" sled_push: "50m (152kg men / 102kg women)" sled_pull: "50m (103kg men / 78kg women)" burpee_broad_jumps: "80m" rowing: "1000m" farmer_carry: "200m (24kg men / 16kg women per hand)" sandbag_lunges: "100m (20kg men / 10kg women)" wall_balls: "100 reps (6kg men / 4kg women, 2.75m/2.44m target)" periodization_12_weeks: weeks_1_4: "Base building — 70% effort, technique focus, build run volume" weeks_5_8: "Intensity building — race pace intervals, full station practice" weeks_9_11: "Peak — race simulations, reduce volume, sharpen speed" week_12: "Taper — 50% volume, stay sharp, race day" ``` --- ## Phase 5: Running & Cardio Programming ### Heart Rate Zones | Zone | % Max HR | RPE | Purpose | Duration | |------|---------|-----|---------|----------| | Zone 1 | 50-60% | 2-3 | Recovery, warmup | Unlimited | | Zone 2 | 60-70% | 4-5 | Aerobic base (80% of training) | 30-90+ min | | Zone 3 | 70-80% | 6-7 | Tempo, threshold | 20-40 min | | Zone 4 | 80-90% | 8-9 | VO2max intervals | 3-8 min intervals | | Zone 5 | 90-100% | 10 | Sprint, anaerobic | 10-60 sec intervals | **Max HR estimate:** 220 - age (rough) or 208 - (0.7 × age) (more accurate) ### 80/20 Rule - 80% of running volume in Zone 1-2 (easy, conversational pace) - 20% in Zone 3-5 (hard efforts) - Violating this is the #1 mistake recreational runners make - Easy runs should feel embarrassingly slow ### Running Progression Rules 1. **10% rule:** Increase weekly mileage by max 10%/week 2. **3-week build, 1-week back:** Build for 3 weeks, reduce 20-30% on 4th 3. **Long run:** Max 30% of weekly volume in one run 4. **Easy pace test:** Can hold full conversation? That's Zone 2. 5. **Speed work:** Only after 4+ weeks of consistent base building ### Conditioning Modalities for Hybrid Athletes | Modality | Muscles | Cardio Benefit | Joint Impact | Hyrox Relevance | |----------|---------|---------------|-------------|----------------| | Running | Legs, core | High | High | Direct — 8km total | | Rowing | Full body | High | Low | Direct — 1000m station | | Ski Erg | Upper body, core | High | None | Direct — 1000m station | | Assault Bike | Full body | Very high | None | Cross-training | | Swimming | Full body | High | None | Active recovery | | Cycling | Legs | Moderate-high | None | Zone 2 alternative | --- ## Phase 6: Recovery & Fatigue Management ### Recovery Priority Stack | Priority | Method | Impact | Cost | Time | |----------|--------|--------|------|------| | 1 | Sleep 7-9 hours | ★★★★★ | Free | 7-9h | | 2 | Protein 1.6-2.2g/kg | ★★★★★ | $$ | N/A | | 3 | Hydration 35-45ml/kg | ★★★★ | Free | N/A | | 4 | Deload weeks | ★★★★ | Free | 1 week/4-6 | | 5 | Active recovery (Zone 1) | ★★★ | Free | 20-40 min | | 6 | Mobility/stretching | ★★★ | Free | 10-15 min | | 7 | Foam rolling | ★★ | $ | 10-15 min | | 8 | Cold exposure | ★★ | $ | 2-5 min | | 9 | Massage | ★★ | $$$ | 60 min | | 10 | Compression garments | ★ | $$ | Wear post-session | **Rules:** - Never sacrifice #1-4 for #5-10 - Cold water immersion: useful for acute recovery between competitions, may blunt hypertrophy if used chronically post-strength training - Foam rolling: pre-workout for mobility, post-workout for parasympathetic activation - Sleep is the #1 performance enhancer. Period. ### Fatigue Monitoring ```yaml daily_readiness: date: "YYYY-MM-DD" sleep_hours: 0 sleep_quality: "1-5" # 1=terrible, 5=great resting_hr: 0 # check first thing in morning hrv: 0 # if tracking muscle_soreness: "1-5" # 1=none, 5=severe mood_energy: "1-5" # 1=exhausted, 5=fired up motivation: "1-5" readiness_score: 0 # sum of quality+soreness(inverted)+mood+motivation = /20 decision: # 16-20: Full intensity, push hard # 12-15: Normal training # 8-11: Reduce intensity or volume by 20% # 4-7: Active recovery or rest day ``` ### Deload Protocol | Component | Normal Week | Deload Week | |-----------|------------|-------------| | Volume (sets) | 100% | 50-60% | | Intensity (weight) | Normal | Same or slightly reduce | | Frequency | Normal | Same | | Cardio volume | Normal | 50-70% | | Duration | Normal | Shorter sessions | **When to deload:** - Planned: Every 4th week (intermediate), every 6-8th week (beginner) - Reactive: 2+ sessions where RPE is higher than expected for same weight - Sleep declining, motivation dropping, joint aches increasing - Performance plateau for 2+ weeks despite adequate nutrition/sleep --- ## Phase 7: Nutrition for Training ### Calorie & Macro Targets **Maintenance TDEE estimate:** - Sedentary: BW(kg) × 26-28 - Lightly active (3x/week): BW(kg) × 30-32 - Active (5x/week): BW(kg) × 34-36 - Very active (6x+ hard training): BW(kg) × 38-42 **Goal-based adjustments:** | Goal | Calorie Adjustment | Protein | Carbs | Fat | |------|-------------------|---------|-------|-----| | Muscle gain | +300-500 cal | 1.6-2.2 g/kg | 4-7 g/kg | 0.8-1.2 g/kg | | Fat loss | -300-500 cal | 2.0-2.4 g/kg | 2-4 g/kg | 0.7-1.0 g/kg | | Maintenance | 0 | 1.6-2.0 g/kg | 3-5 g/kg | 0.8-1.2 g/kg | | Endurance heavy | +200-400 cal | 1.4-1.8 g/kg | 5-8 g/kg | 0.8-1.0 g/kg | | Hybrid (Hyrox) | +0-300 cal | 1.8-2.2 g/kg | 4-6 g/kg | 0.8-1.0 g/kg | ### Pre/Intra/Post Workout Nutrition | Timing | What | Why | |--------|------|-----| | 2-3h pre | Balanced meal (protein + carbs + fat) | Sustained energy | | 30-60 min pre | Small snack (carbs + small protein) | Quick fuel, no GI distress | | Intra (>60 min session) | 30-60g carbs/hour (sports drink, banana) | Maintain blood glucose | | 0-2h post | Protein (30-40g) + carbs (0.8-1g/kg) | Recovery, glycogen replenishment | ### Supplements (Evidence-Based Only) | Supplement | Dose | Evidence | When | |-----------|------|----------|------| | Creatine monohydrate | 3-5g daily | ★★★★★ | Any time, every day | | Caffeine | 3-6 mg/kg | ★★★★★ | 30-60 min pre-workout | | Protein powder | As needed to hit target | ★★★★ | Convenience — whole food first | | Vitamin D | 1000-4000 IU daily | ★★★★ | If deficient (most people in UK) | | Omega-3 (EPA/DHA) | 1-3g daily | ★★★ | Anti-inflammatory | | Magnesium | 200-400mg daily | ★★★ | Sleep quality, recovery | | Electrolytes | During long sessions | ★★★ | Sessions >60 min, hot weather | **Don't waste money on:** BCAAs (if eating enough protein), testosterone boosters, fat burners, most pre-workout ingredients beyond caffeine. --- ## Phase 8: Mobility & Injury Prevention ### Daily Mobility Routine (10 min) ``` 1. Cat-Cow — 10 reps (spine mobility) 2. World's Greatest Stretch — 5/side (hip flexor, T-spine, hamstring) 3. 90/90 Hip Switch — 10 reps (hip rotation) 4. Dead Hang — 30-60 sec (shoulder decompression) 5. Deep Squat Hold — 30-60 sec (ankle, hip mobility) 6. Band Pull-Aparts — 15 reps (shoulder health) 7. Couch Stretch — 30 sec/side (hip flexor) ``` ### Pre-Workout Warmup Protocol ``` 1. General: 5 min light cardio (jog, row, bike) 2. Dynamic stretches: leg swings, arm circles, hip circles (2 min) 3. Movement prep: bodyweight version of main lift (10 reps) 4. Ramping sets: - Empty bar × 10 - 40% × 8 - 60% × 5 - 75% × 3 - 85% × 1 - Working weight ``` ### Common Issue Prevention | Issue | Cause | Fix | |-------|-------|-----| | Low back pain | Weak core, hip tightness, poor bracing | McGill Big 3, hip flexor stretching, bracing drills | | Shoulder impingement | Internal rotation dominance, weak rotator cuff | Face pulls, band external rotations, reduce overhead volume | | Knee pain (anterior) | Quad dominance, weak VMO, poor ankle mobility | Terminal knee extensions, ankle dorsiflexion work, step-downs | | Elbow tendinitis | Grip/wrist overuse, sudden volume increase | Wrist curls, eccentric work, reduce isolation curl volume | | Hip shift in squat | Adductor/abductor imbalance, ankle restriction | Cossack squats, banded squats, heel elevation | ### When to See a Professional - Sharp pain during or after exercise (not muscle soreness) - Swelling that doesn't resolve in 48 hours - Numbness or tingling - Loss of range of motion lasting >2 weeks - Pain that worsens with each session - Any injury that changes your movement pattern --- ## Phase 9: Progress Tracking ### Workout Log YAML ```yaml session: date: "YYYY-MM-DD" day: "Upper A" duration_min: 0 location: "" readiness_score: 0 # from daily check exercises: - name: "Bench Press" warmup: "bar×10, 60×5, 80×3" working_sets: - { weight_kg: 95, reps: 5, rpe: 8 } - { weight_kg: 95, reps: 5, rpe: 8.5 } - { weight_kg: 95, reps: 4, rpe: 9 } notes: "Slight right shoulder tightness on last set" - name: "Weighted Pull-ups" working_sets: - { weight_kg: "+15", reps: 6, rpe: 8 } - { weight_kg: "+15", reps: 6, rpe: 8 } - { weight_kg: "+15", reps: 5, rpe: 9 } cardio: type: "" duration_min: 0 distance_km: 0 avg_hr: 0 notes: "" session_notes: "" next_session_adjustments: "" ``` ### Weekly Review Template ```yaml weekly_review: week_of: "YYYY-MM-DD" sessions_completed: 0 sessions_planned: 0 strength_progress: squat: { weight: 0, reps: 0, trend: "↑/→/↓" } bench: { weight: 0, reps: 0, trend: "↑/→/↓" } deadlift: { weight: 0, reps: 0, trend: "↑/→/↓" } body_composition: weight_avg: 0 # 7-day average weight_trend: "↑/→/↓" waist_cm: 0 # weekly measurement cardio_volume: total_km: 0 total_min: 0 long_run_km: 0 recovery_metrics: avg_sleep: 0 avg_readiness: 0 soreness_issues: "" wins: "" challenges: "" adjustments_for_next_week: "" ``` ### Key Metrics to Track | Metric | Frequency | Why | |--------|-----------|-----| | Working weights (all lifts) | Every session | Progressive overload verification | | Body weight (morning, fasted) | Daily → weekly average | Body composition trending | | Waist measurement | Weekly | Fat loss indicator (more reliable than scale) | | Photos (front/side/back) | Every 4 weeks | Visual progress, mirrors lie | | Run pace / distance | Every run | Cardio progression | | Sleep hours + quality | Daily | Recovery capacity | | RPE per set | Every session | Fatigue management | | RHR / HRV | Daily (if tracking) | Readiness, overtraining early warning | --- ## Phase 10: Plateaus & Troubleshooting ### Plateau Decision Tree ``` Strength stalling? ├─ Eating enough? (surplus for gain, maintenance minimum) │ └─ No → Fix nutrition first ├─ Sleeping 7+ hours? │ └─ No → Fix sleep first ├─ Been training >4 weeks without deload? │ └─ Yes → Deload, then reassess ├─ Same program >12 weeks? │ └─ Yes → Change program (new stimulus) ├─ Volume too high? (approaching MRV) │ └─ Yes → Reduce volume, increase intensity ├─ Volume too low? (at MEV) │ └─ Yes → Add 1-2 sets/muscle/week └─ All good? → Change rep range or exercise variation ``` ### Common Mistakes | # | Mistake | Fix | |---|---------|-----| | 1 | No progressive overload (same weight every week) | Log every session, aim to beat last performance | | 2 | Program hopping (new program every 2 weeks) | Stick to a program for minimum 8-12 weeks | | 3 | Junk volume (30+ sets/muscle, half-effort) | Do fewer sets at higher effort (RPE 7-9) | | 4 | Skipping legs | Follow balanced split — legs are 50%+ of your body | | 5 | Never deloading | Schedule deloads, or take reactive deloads when signs appear | | 6 | Ego lifting (too heavy, bad form) | Drop weight 20%, master form, then rebuild | | 7 | Cardio killing gains | Separate cardio from lifting by 6+ hours, or do after lifting | | 8 | Not eating enough protein | 1.6-2.2 g/kg — track for 2 weeks to calibrate | | 9 | Ignoring sleep | 7-9 hours non-negotiable — it's when you grow | | 10 | All intensity, no technique work | Record yourself, get form checks, invest in one coaching session | --- ## Phase 11: Body Composition Strategies ### Fat Loss Protocol 1. **Set deficit:** -300 to -500 cal/day (1% BW loss/week max) 2. **Protein HIGH:** 2.0-2.4 g/kg (muscle preservation is priority #1) 3. **Training:** Maintain intensity (heavy weights), reduce volume slightly if recovery drops 4. **Cardio:** Add 2-3 sessions of Zone 2 (walks, easy cycling), LISS > HIIT for sustainability 5. **Step target:** 8,000-12,000 steps/day (NEAT is the biggest calorie lever) 6. **Timeline:** Aim for 8-16 week cut, then 4+ weeks maintenance 7. **Refeed:** 1 day/week at maintenance with extra carbs if sub-15% BF 8. **When to stop:** Reaching target BF%, performance declining, diet fatigue >8/10 ### Muscle Gain Protocol 1. **Set surplus:** +200-500 cal/day (0.5-1% BW gain/month for intermediates) 2. **Protein adequate:** 1.6-2.2 g/kg 3. **Training:** High volume focus (MAV range), progressive overload 4. **Cardio:** Minimal but maintain cardiovascular health (2x Zone 2, 20-30 min) 5. **Timeline:** Bulk for 12-20 weeks, then maintain or mini-cut 6. **When to stop:** BF% exceeding comfort (usually >18-20% men, >28-30% women), or at planned timeline ### Body Recomposition (Lose Fat + Gain Muscle) **Who it works for:** - Beginners (first 6-12 months) - Detrained athletes returning - Overweight beginners (higher BF% = more recomp potential) - NOT effective for lean intermediates/advanced **How:** Eat at maintenance, high protein (2.0+ g/kg), train hard with progressive overload. Trust the process — scale may not move but body composition changes. --- ## Phase 12: Competition & Race Prep ### Taper Protocol (Final 1-2 Weeks) | Variable | 2 Weeks Out | 1 Week Out | 2 Days Out | Race Day | |----------|-------------|------------|------------|----------| | Volume | -30% | -50% | -70% | Race | | Intensity | Maintain | 1-2 race pace efforts | Easy only | Race effort | | Frequency | Normal | -1 session | Light movement | Race | | Carbs | Normal | Slightly increase | Carb load (+2g/kg) | Race morning meal | | Sleep | Priority | 8+ hours | 8+ hours (expect nerves) | Up early enough | ### Race Day Checklist ```yaml race_day: morning: - Wake 3-4 hours before start - Familiar breakfast (tested in training) - Light caffeine if used in training - Kit check: shoes, watch, nutrition, number - Arrive 60-90 min before start warmup: - 10-15 min easy jog - Dynamic stretches - 2-3 race pace strides - Station-specific warmup (light ski erg pulls, bodyweight lunges) race_strategy: - Negative split: start conservative, build through middle, push final 2km - Station pacing: steady effort, don't redline early - Nutrition: sports drink/gel every 30-45 min - Mental cues: "relax, breathe, one station at a time" post_race: - Walk/easy movement for 10-15 min - Protein + carbs within 30 min - Rehydrate - Celebrate - Review within 24-48 hours while fresh ``` --- ## Quality Rubric Score any training program 0-100: | Dimension | Weight | 0-25 | 50 | 75 | 100 | |-----------|--------|------|-----|-----|------| | Progressive overload | 20% | No tracking | Some logging | Consistent logging + progression | Planned periodized progression | | Exercise selection | 15% | Random, unbalanced | Most patterns covered | All patterns, appropriate variations | Periodized exercise rotation | | Volume/intensity | 15% | Way too much or little | Near MEV | MAV range, well managed | Individualized, auto-regulated | | Recovery management | 15% | No rest days, poor sleep | Some structure | Planned deloads, good sleep | Full recovery protocol | | Nutrition alignment | 15% | No awareness | Protein tracked | Full macro tracking | Periodized nutrition | | Specificity to goal | 10% | Training doesn't match goal | Loosely aligned | Well-aligned | Competition-ready specificity | | Adaptability | 5% | Rigid, no adjustment | Some flexibility | Reactive deloads, RPE-based | Auto-regulated, AI-assisted | | Sustainability | 5% | Burnout trajectory | Manageable short-term | Sustainable long-term | Built for years, enjoyable | --- ## 10 Training Commandments 1. **Progressive overload or you're exercising, not training** 2. **Sleep is when you grow — protect it like your job depends on it** 3. **Protein is the only macro that MUST hit target daily** 4. **Consistency beats intensity — 80% effort for 52 weeks > 100% for 4** 5. **Track everything — what gets measured gets managed** 6. **Deload before you need to — proactive beats reactive** 7. **Ego is the enemy — perfect form at moderate weight beats ugly maxes** 8. **Specificity matters — train for YOUR goal, not someone else's program** 9. **Recovery is training — the workout is the stimulus, rest is the adaptation** 10. **Long game wins — think in years, not weeks** --- ## 10 Common Training Mistakes | # | Mistake | Impact | Fix | |---|---------|--------|-----| | 1 | No program (winging it) | Zero progression | Pick a program and follow it 8-12 weeks | | 2 | All cardio, no strength | Skinny-fat, injuries | Add 2-3 strength sessions/week minimum | | 3 | Running too fast on easy days | Overtraining, injury | Use HR monitor — Zone 2 should feel easy | | 4 | Skipping warmup | Injury risk, worse performance | 10 min: cardio + dynamic stretching + ramping sets | | 5 | Only training what you like | Imbalances, injury | Program ALL movement patterns | | 6 | Copying advanced athletes | Overtraining, frustration | Match program to YOUR training age | | 7 | Relying on motivation | Inconsistency | Build habits, schedule sessions like meetings | | 8 | Comparing to others | Discouragement | Track YOUR progress over months | | 9 | Ignoring pain signals | Chronic injury | Sharp pain = stop, get assessed | | 10 | Overcomplicating everything | Analysis paralysis | Simple program + consistency = 90% of results | --- ## Edge Cases ### Coming Back After Injury - Start at 50% of previous weights - Build back over 4-6 weeks - Any exercise that causes pain gets swapped - See physio for clearance before returning to sport ### Training Over 40 - Recovery takes longer — 3-4x/week often optimal - Joint-friendly variations (trap bar deadlift, DB press) - Warmup becomes non-negotiable - Mobility work daily - Prioritize eccentric control over heavy maxes ### Training in a Home Gym (Minimal Equipment) - DB + bench + pull-up bar covers 90% of needs - Resistance bands for rotator cuff and face pulls - Adjustable DBs > fixed set (space + cost efficient) - Priority buys: adjustable DBs → bench → pull-up bar → barbell + plates → rack ### Training + Shift Work - Train after longest sleep block - Keep schedule consistent on work days - Caffeine cut-off 6h before sleep - Meal prep is essential — no time for decisions ### Beginner Who's Afraid of the Gym - Start with 2 weeks of bodyweight at home - Go once to just walk around and do cardio - Bring a program on your phone — purpose reduces anxiety - Early morning or late evening = quieter - Everyone started somewhere. Nobody is watching you. --- ## Natural Language Commands - `/fitness-check` — Score any training program with the 8-signal health check - `/design-program` — Build a periodized training program from athlete brief - `/log-workout` — Record a training session with weights/reps/RPE - `/weekly-review` — Generate weekly training summary and adjustments - `/plateau-fix` — Diagnose and fix a strength or body composition plateau - `/race-prep` — Create a taper and race day strategy - `/nutrition-plan` — Calculate macros and create meal timing around training - `/mobility-routine` — Generate a mobility routine for specific issues - `/deload-check` — Assess whether a deload is needed - `/exercise-swap` — Find an alternative exercise for equipment/injury constraints - `/body-comp` — Set up a cut, bulk, or recomposition plan - `/compare-programs` — Compare two programs for a specific athlete profile


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