Requirements
- Target platform
- OpenClaw
- Install method
- Manual import
- Extraction
- Extract archive
- Prerequisites
- OpenClaw
- Primary doc
- SKILL.md
Tencent SkillHub Β· AI
Fitness & Training Engineering
Comprehensive training system offering personalized periodized programs for strength, endurance, fat loss, hypertrophy, injury rehab, and race prep based on...
skill openclawclawhub Free
Comprehensive training system offering personalized periodized programs for strength, endurance, fat loss, hypertrophy, injury rehab, and race prep based on...
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- Yavira redirect
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- ZIP package
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- What's included
- README.md, SKILL.md
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New install
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Trust & source
Release facts
- Source
- Tencent SkillHub
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- Indexed source record
- Version
- 1.1.0
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- 1kalin
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Documentation
Fitness & Training Engineering
Complete periodized training system β 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 0β2: #Signal0 (Red)1 (Yellow)2 (Green)1Progressive overloadNo tracking, random weightsSome tracking, inconsistentLogged every session, planned progression2Program structureNo plan, different every dayLoosely follows a splitPeriodized with mesocycles3Recovery management<6h sleep, no rest daysSome rest, inconsistent sleep7-9h sleep, planned deloads4Nutrition alignmentNo macro awarenessTracks sometimesProtein target hit daily5Movement qualityPain during lifts, no warmupOccasional warmup, some issuesFull warmup, pain-free movement6BalanceAll push, no pull; all upper, no lowerMinor imbalancesPush/pull/legs balanced, mobility included7Consistency<2x/week or constantly changing3x/week with gaps3-6x/week sustained >8 weeks8Goal specificityNo clear goalVague goal ("get fit")SMART goal with timeline Score: /16 β 0-5: Complete redesign needed | 6-10: Fix gaps first | 11-14: Optimize details | 15-16: Elite β maintain and periodize
Training Brief 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 β 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
LevelTraining AgeCharacteristicsProgression RateBeginner0-12 monthsRapid neural adaptation, learning movement patterns2-5 kg/week on compoundsIntermediate1-3 yearsSlower gains, needs periodization1-2 kg/month on compoundsAdvanced3-7 yearsMarginal gains, advanced programming required1-5 kg per training blockElite7+ yearsNear genetic ceiling, micro-periodizationCompetition-cycle gains only
Goal-Specific Focus
GoalVolume PriorityIntensity PriorityCardioNutritionStrengthModerate (3-5 sets)High (80-95% 1RM)MinimalSurplus or maintenanceHypertrophyHigh (10-20 sets/muscle/week)Moderate (60-80% 1RM)Low-moderateSurplus (+300-500 cal)Fat lossModerate-high (maintain muscle)Moderate-high (keep strength)Moderate-highDeficit (-300-500 cal)EnduranceLow-moderate (2-3 strength sessions)ModerateHigh priorityMaintenance or slight surplusHybrid (Hyrox)ModerateModerateHigh β mixed modalitiesMaintenance to slight surplusGeneral fitnessModerateModerateModerateMaintenance
Periodization Models
ModelBest ForStructureWhen to UseLinearBeginnersIncrease load weeklyFirst 6-12 monthsUndulating (DUP)IntermediateVary rep ranges within weekStalling on linearBlockAdvanced3-4 week focused blocksPeaking for competitionConjugateAdvanced strengthMax effort + dynamic effort rotationPowerlifting focusHybrid periodizationHybrid athletesConcurrent strength + cardio blocksHyrox, CrossFit, OCR
Mesocycle Template 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 β 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
SplitFrequencyBest ForSessions/WeekFull Body3x/weekBeginners, time-limited3Upper/Lower4x/weekIntermediates, balanced4Push/Pull/Legs5-6x/weekIntermediates-advanced, hypertrophy5-6Bro Split5x/weekAdvanced bodybuilding5Upper/Lower + Conditioning5x/weekHybrid athletes3 lifting + 2 conditioningConcurrent5-6x/weekHyrox/OCR/CrossFitMixed daily Selection Rules: Beginners: Full body 3x/week. Always. If <4 days available: Full body or upper/lower If hypertrophy focus: PPL or upper/lower for volume If hybrid/endurance: Upper/lower + dedicated conditioning days Recovery capacity determines frequency β more isn't always better
Movement Pattern Requirements
Every program MUST include these patterns weekly: PatternPrimary ExercisesAlternatives (limited equipment)Horizontal PushBench press, dumbbell pressPush-ups, floor pressHorizontal PullBarbell row, cable rowInverted rows, resistance band rowsVertical PushOverhead press, dumbbell shoulder pressPike push-ups, handstand push-upsVertical PullPull-ups, lat pulldownBand pull-ups, doorframe rowsSquatBack squat, front squat, goblet squatPistol squats, Bulgarian split squatsHingeDeadlift, Romanian deadlift, hip thrustSingle-leg RDL, KB swingsCarry/CoreFarmer walks, pallof press, hanging leg raisePlank variations, dead bugsLunge/Single-legWalking lunges, step-upsBodyweight lunges, single-leg glute bridge
Rep Range Guide
GoalRepsSets/ExerciseRestRPE TargetStrength1-53-53-5 min8-9.5Hypertrophy6-123-460-120 sec7-9Muscular endurance12-20+2-330-60 sec7-8Power1-53-53-5 min7-8 (explosive)
RPE Scale Reference
RPEDescriptionReps in Reserve10Maximum effort, cannot do another rep0 RIR9Could maybe do 1 more1 RIR8Could do 2 more2 RIR7Could do 3 more, moderate effort3 RIR6Light, warmup weight feel4+ RIR
Progressive Overload Methods (Priority Order)
Add reps β Hit top of rep range? Add 1-2 reps next session Add weight β Hit top of rep range for all sets? Add 2.5-5 kg Add sets β Within weekly volume targets? Add 1 set Increase ROM β Deficit deadlifts, paused squats, deeper squats Decrease rest β Only for conditioning/endurance goals Increase tempo β Slower eccentrics (3-4 sec) for hypertrophy Increase frequency β Train muscle group more often within recovery limits
Weekly Volume Landmarks (Sets Per Muscle Group Per Week)
Muscle GroupMEV (Minimum)MAV (Maximum Adaptive)MRV (Maximum Recoverable)Chest812-1620-22Back812-1820-25Shoulders610-1418-20Quads610-1618-20Hamstrings48-1214-16Biceps48-1416-20Triceps48-1214-18Glutes48-1416-20Calves610-1416-20Abs06-1014-16 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 β return to MEV and progress again Compounds count toward multiple muscle groups (bench = chest + triceps + shoulders)
Beginner Full Body (3x/week)
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 β 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)
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)
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 β 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 β 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 β 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 β 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 β 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 β 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 β 70% effort, technique focus, build run volume" weeks_5_8: "Intensity building β race pace intervals, full station practice" weeks_9_11: "Peak β race simulations, reduce volume, sharpen speed" week_12: "Taper β 50% volume, stay sharp, race day"
Heart Rate Zones
Zone% Max HRRPEPurposeDurationZone 150-60%2-3Recovery, warmupUnlimitedZone 260-70%4-5Aerobic base (80% of training)30-90+ minZone 370-80%6-7Tempo, threshold20-40 minZone 480-90%8-9VO2max intervals3-8 min intervalsZone 590-100%10Sprint, anaerobic10-60 sec intervals Max HR estimate: 220 - age (rough) or 208 - (0.7 Γ 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
10% rule: Increase weekly mileage by max 10%/week 3-week build, 1-week back: Build for 3 weeks, reduce 20-30% on 4th Long run: Max 30% of weekly volume in one run Easy pace test: Can hold full conversation? That's Zone 2. Speed work: Only after 4+ weeks of consistent base building
Conditioning Modalities for Hybrid Athletes
ModalityMusclesCardio BenefitJoint ImpactHyrox RelevanceRunningLegs, coreHighHighDirect β 8km totalRowingFull bodyHighLowDirect β 1000m stationSki ErgUpper body, coreHighNoneDirect β 1000m stationAssault BikeFull bodyVery highNoneCross-trainingSwimmingFull bodyHighNoneActive recoveryCyclingLegsModerate-highNoneZone 2 alternative
Recovery Priority Stack
PriorityMethodImpactCostTime1Sleep 7-9 hoursβ β β β β Free7-9h2Protein 1.6-2.2g/kgβ β β β β $$N/A3Hydration 35-45ml/kgβ β β β FreeN/A4Deload weeksβ β β β Free1 week/4-65Active recovery (Zone 1)β β β Free20-40 min6Mobility/stretchingβ β β Free10-15 min7Foam rollingβ β $10-15 min8Cold exposureβ β $2-5 min9Massageβ β $$$60 min10Compression garmentsβ $$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
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
ComponentNormal WeekDeload WeekVolume (sets)100%50-60%Intensity (weight)NormalSame or slightly reduceFrequencyNormalSameCardio volumeNormal50-70%DurationNormalShorter 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
Calorie & Macro Targets
Maintenance TDEE estimate: Sedentary: BW(kg) Γ 26-28 Lightly active (3x/week): BW(kg) Γ 30-32 Active (5x/week): BW(kg) Γ 34-36 Very active (6x+ hard training): BW(kg) Γ 38-42 Goal-based adjustments: GoalCalorie AdjustmentProteinCarbsFatMuscle gain+300-500 cal1.6-2.2 g/kg4-7 g/kg0.8-1.2 g/kgFat loss-300-500 cal2.0-2.4 g/kg2-4 g/kg0.7-1.0 g/kgMaintenance01.6-2.0 g/kg3-5 g/kg0.8-1.2 g/kgEndurance heavy+200-400 cal1.4-1.8 g/kg5-8 g/kg0.8-1.0 g/kgHybrid (Hyrox)+0-300 cal1.8-2.2 g/kg4-6 g/kg0.8-1.0 g/kg
Pre/Intra/Post Workout Nutrition
TimingWhatWhy2-3h preBalanced meal (protein + carbs + fat)Sustained energy30-60 min preSmall snack (carbs + small protein)Quick fuel, no GI distressIntra (>60 min session)30-60g carbs/hour (sports drink, banana)Maintain blood glucose0-2h postProtein (30-40g) + carbs (0.8-1g/kg)Recovery, glycogen replenishment
Supplements (Evidence-Based Only)
SupplementDoseEvidenceWhenCreatine monohydrate3-5g dailyβ β β β β Any time, every dayCaffeine3-6 mg/kgβ β β β β 30-60 min pre-workoutProtein powderAs needed to hit targetβ β β β Convenience β whole food firstVitamin D1000-4000 IU dailyβ β β β If deficient (most people in UK)Omega-3 (EPA/DHA)1-3g dailyβ β β Anti-inflammatoryMagnesium200-400mg dailyβ β β Sleep quality, recoveryElectrolytesDuring long sessionsβ β β 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.
Daily Mobility Routine (10 min)
1. Cat-Cow β 10 reps (spine mobility) 2. World's Greatest Stretch β 5/side (hip flexor, T-spine, hamstring) 3. 90/90 Hip Switch β 10 reps (hip rotation) 4. Dead Hang β 30-60 sec (shoulder decompression) 5. Deep Squat Hold β 30-60 sec (ankle, hip mobility) 6. Band Pull-Aparts β 15 reps (shoulder health) 7. Couch Stretch β 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 Γ 10 - 40% Γ 8 - 60% Γ 5 - 75% Γ 3 - 85% Γ 1 - Working weight
Common Issue Prevention
IssueCauseFixLow back painWeak core, hip tightness, poor bracingMcGill Big 3, hip flexor stretching, bracing drillsShoulder impingementInternal rotation dominance, weak rotator cuffFace pulls, band external rotations, reduce overhead volumeKnee pain (anterior)Quad dominance, weak VMO, poor ankle mobilityTerminal knee extensions, ankle dorsiflexion work, step-downsElbow tendinitisGrip/wrist overuse, sudden volume increaseWrist curls, eccentric work, reduce isolation curl volumeHip shift in squatAdductor/abductor imbalance, ankle restrictionCossack 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
Workout Log YAML
session: date: "YYYY-MM-DD" day: "Upper A" duration_min: 0 location: "" readiness_score: 0 # from daily check exercises: - name: "Bench Press" warmup: "barΓ10, 60Γ5, 80Γ3" 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
weekly_review: week_of: "YYYY-MM-DD" sessions_completed: 0 sessions_planned: 0 strength_progress: squat: { weight: 0, reps: 0, trend: "β/β/β" } bench: { weight: 0, reps: 0, trend: "β/β/β" } deadlift: { weight: 0, reps: 0, trend: "β/β/β" } body_composition: weight_avg: 0 # 7-day average weight_trend: "β/β/β" 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
MetricFrequencyWhyWorking weights (all lifts)Every sessionProgressive overload verificationBody weight (morning, fasted)Daily β weekly averageBody composition trendingWaist measurementWeeklyFat loss indicator (more reliable than scale)Photos (front/side/back)Every 4 weeksVisual progress, mirrors lieRun pace / distanceEvery runCardio progressionSleep hours + qualityDailyRecovery capacityRPE per setEvery sessionFatigue managementRHR / HRVDaily (if tracking)Readiness, overtraining early warning
Plateau Decision Tree
Strength stalling? ββ Eating enough? (surplus for gain, maintenance minimum) β ββ No β Fix nutrition first ββ Sleeping 7+ hours? β ββ No β Fix sleep first ββ Been training >4 weeks without deload? β ββ Yes β Deload, then reassess ββ Same program >12 weeks? β ββ Yes β Change program (new stimulus) ββ Volume too high? (approaching MRV) β ββ Yes β Reduce volume, increase intensity ββ Volume too low? (at MEV) β ββ Yes β Add 1-2 sets/muscle/week ββ All good? β Change rep range or exercise variation
Common Mistakes
#MistakeFix1No progressive overload (same weight every week)Log every session, aim to beat last performance2Program hopping (new program every 2 weeks)Stick to a program for minimum 8-12 weeks3Junk volume (30+ sets/muscle, half-effort)Do fewer sets at higher effort (RPE 7-9)4Skipping legsFollow balanced split β legs are 50%+ of your body5Never deloadingSchedule deloads, or take reactive deloads when signs appear6Ego lifting (too heavy, bad form)Drop weight 20%, master form, then rebuild7Cardio killing gainsSeparate cardio from lifting by 6+ hours, or do after lifting8Not eating enough protein1.6-2.2 g/kg β track for 2 weeks to calibrate9Ignoring sleep7-9 hours non-negotiable β it's when you grow10All intensity, no technique workRecord yourself, get form checks, invest in one coaching session
Fat Loss Protocol
Set deficit: -300 to -500 cal/day (1% BW loss/week max) Protein HIGH: 2.0-2.4 g/kg (muscle preservation is priority #1) Training: Maintain intensity (heavy weights), reduce volume slightly if recovery drops Cardio: Add 2-3 sessions of Zone 2 (walks, easy cycling), LISS > HIIT for sustainability Step target: 8,000-12,000 steps/day (NEAT is the biggest calorie lever) Timeline: Aim for 8-16 week cut, then 4+ weeks maintenance Refeed: 1 day/week at maintenance with extra carbs if sub-15% BF When to stop: Reaching target BF%, performance declining, diet fatigue >8/10
Muscle Gain Protocol
Set surplus: +200-500 cal/day (0.5-1% BW gain/month for intermediates) Protein adequate: 1.6-2.2 g/kg Training: High volume focus (MAV range), progressive overload Cardio: Minimal but maintain cardiovascular health (2x Zone 2, 20-30 min) Timeline: Bulk for 12-20 weeks, then maintain or mini-cut 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 β scale may not move but body composition changes.
Taper Protocol (Final 1-2 Weeks)
Variable2 Weeks Out1 Week Out2 Days OutRace DayVolume-30%-50%-70%RaceIntensityMaintain1-2 race pace effortsEasy onlyRace effortFrequencyNormal-1 sessionLight movementRaceCarbsNormalSlightly increaseCarb load (+2g/kg)Race morning mealSleepPriority8+ hours8+ hours (expect nerves)Up early enough
Race Day Checklist
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: DimensionWeight0-255075100Progressive overload20%No trackingSome loggingConsistent logging + progressionPlanned periodized progressionExercise selection15%Random, unbalancedMost patterns coveredAll patterns, appropriate variationsPeriodized exercise rotationVolume/intensity15%Way too much or littleNear MEVMAV range, well managedIndividualized, auto-regulatedRecovery management15%No rest days, poor sleepSome structurePlanned deloads, good sleepFull recovery protocolNutrition alignment15%No awarenessProtein trackedFull macro trackingPeriodized nutritionSpecificity to goal10%Training doesn't match goalLoosely alignedWell-alignedCompetition-ready specificityAdaptability5%Rigid, no adjustmentSome flexibilityReactive deloads, RPE-basedAuto-regulated, AI-assistedSustainability5%Burnout trajectoryManageable short-termSustainable long-termBuilt for years, enjoyable
10 Training Commandments
Progressive overload or you're exercising, not training Sleep is when you grow β protect it like your job depends on it Protein is the only macro that MUST hit target daily Consistency beats intensity β 80% effort for 52 weeks > 100% for 4 Track everything β what gets measured gets managed Deload before you need to β proactive beats reactive Ego is the enemy β perfect form at moderate weight beats ugly maxes Specificity matters β train for YOUR goal, not someone else's program Recovery is training β the workout is the stimulus, rest is the adaptation Long game wins β think in years, not weeks
10 Common Training Mistakes
#MistakeImpactFix1No program (winging it)Zero progressionPick a program and follow it 8-12 weeks2All cardio, no strengthSkinny-fat, injuriesAdd 2-3 strength sessions/week minimum3Running too fast on easy daysOvertraining, injuryUse HR monitor β Zone 2 should feel easy4Skipping warmupInjury risk, worse performance10 min: cardio + dynamic stretching + ramping sets5Only training what you likeImbalances, injuryProgram ALL movement patterns6Copying advanced athletesOvertraining, frustrationMatch program to YOUR training age7Relying on motivationInconsistencyBuild habits, schedule sessions like meetings8Comparing to othersDiscouragementTrack YOUR progress over months9Ignoring pain signalsChronic injurySharp pain = stop, get assessed10Overcomplicating everythingAnalysis paralysisSimple program + consistency = 90% of results
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 β 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 β bench β pull-up bar β barbell + plates β 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 β 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 β purpose reduces anxiety Early morning or late evening = quieter Everyone started somewhere. Nobody is watching you.
Natural Language Commands
/fitness-check β Score any training program with the 8-signal health check /design-program β Build a periodized training program from athlete brief /log-workout β Record a training session with weights/reps/RPE /weekly-review β Generate weekly training summary and adjustments /plateau-fix β Diagnose and fix a strength or body composition plateau /race-prep β Create a taper and race day strategy /nutrition-plan β Calculate macros and create meal timing around training /mobility-routine β Generate a mobility routine for specific issues /deload-check β Assess whether a deload is needed /exercise-swap β Find an alternative exercise for equipment/injury constraints /body-comp β Set up a cut, bulk, or recomposition plan /compare-programs β Compare two programs for a specific athlete profile
Category context
Agent frameworks, memory systems, reasoning layers, and model-native orchestration.
Source: Tencent SkillHub
Largest current source with strong distribution and engagement signals.
Package contents
Included in package
2 Docs
- SKILL.md
- README.md