{
  "schemaVersion": "1.0",
  "item": {
    "slug": "afrexai-fitness-engine",
    "name": "Fitness & Training Engineering",
    "source": "tencent",
    "type": "skill",
    "category": "AI 智能",
    "sourceUrl": "https://clawhub.ai/1kalin/afrexai-fitness-engine",
    "canonicalUrl": "https://clawhub.ai/1kalin/afrexai-fitness-engine",
    "targetPlatform": "OpenClaw"
  },
  "install": {
    "downloadMode": "redirect",
    "downloadUrl": "/downloads/afrexai-fitness-engine",
    "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=afrexai-fitness-engine",
    "sourcePlatform": "tencent",
    "targetPlatform": "OpenClaw",
    "installMethod": "Manual import",
    "extraction": "Extract archive",
    "prerequisites": [
      "OpenClaw"
    ],
    "packageFormat": "ZIP package",
    "includedAssets": [
      "README.md",
      "SKILL.md"
    ],
    "primaryDoc": "SKILL.md",
    "quickSetup": [
      "Download the package from Yavira.",
      "Extract the archive and review SKILL.md first.",
      "Import or place the package into your OpenClaw setup."
    ],
    "agentAssist": {
      "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
      "steps": [
        "Download the package from Yavira.",
        "Extract it into a folder your agent can access.",
        "Paste one of the prompts below and point your agent at the extracted folder."
      ],
      "prompts": [
        {
          "label": "New install",
          "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Then review README.md for any prerequisites, environment setup, or post-install checks. Tell me what you changed and call out any manual steps you could not complete."
        },
        {
          "label": "Upgrade existing",
          "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Then review README.md for any prerequisites, environment setup, or post-install checks. Summarize what changed and any follow-up checks I should run."
        }
      ]
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      "status": "healthy",
      "reason": "direct_download_ok",
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      "checkedAt": "2026-04-30T16:55:25.780Z",
      "expiresAt": "2026-05-07T16:55:25.780Z",
      "httpStatus": 200,
      "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network",
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        "redirectLocation": null,
        "bodySnippet": null
      },
      "scope": "source",
      "summary": "Source download looks usable.",
      "detail": "Yavira can redirect you to the upstream package for this source.",
      "primaryActionLabel": "Download for OpenClaw",
      "primaryActionHref": "/downloads/afrexai-fitness-engine"
    },
    "validation": {
      "installChecklist": [
        "Use the Yavira download entry.",
        "Review SKILL.md after the package is downloaded.",
        "Confirm the extracted package contains the expected setup assets."
      ],
      "postInstallChecks": [
        "Confirm the extracted package includes the expected docs or setup files.",
        "Validate the skill or prompts are available in your target agent workspace.",
        "Capture any manual follow-up steps the agent could not complete."
      ]
    },
    "downloadPageUrl": "https://openagent3.xyz/downloads/afrexai-fitness-engine",
    "agentPageUrl": "https://openagent3.xyz/skills/afrexai-fitness-engine/agent",
    "manifestUrl": "https://openagent3.xyz/skills/afrexai-fitness-engine/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/afrexai-fitness-engine/agent.md"
  },
  "agentAssist": {
    "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
    "steps": [
      "Download the package from Yavira.",
      "Extract it into a folder your agent can access.",
      "Paste one of the prompts below and point your agent at the extracted folder."
    ],
    "prompts": [
      {
        "label": "New install",
        "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Then review README.md for any prerequisites, environment setup, or post-install checks. Tell me what you changed and call out any manual steps you could not complete."
      },
      {
        "label": "Upgrade existing",
        "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Then review README.md for any prerequisites, environment setup, or post-install checks. Summarize what changed and any follow-up checks I should run."
      }
    ]
  },
  "documentation": {
    "source": "clawhub",
    "primaryDoc": "SKILL.md",
    "sections": [
      {
        "title": "Fitness & Training Engineering",
        "body": "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."
      },
      {
        "title": "Quick Health Check",
        "body": "Run /fitness-check on any training program. Score each signal 0–2:\n\n#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\n\nScore: /16 → 0-5: Complete redesign needed | 6-10: Fix gaps first | 11-14: Optimize details | 15-16: Elite — maintain and periodize"
      },
      {
        "title": "Training Brief YAML",
        "body": "athlete_brief:\n  name: \"\"\n  age: 0\n  sex: \"M/F\"\n  height_cm: 0\n  weight_kg: 0\n  body_fat_pct: 0  # estimate if unknown\n  training_age_years: 0  # years of consistent training\n  \n  goals:\n    primary: \"\"  # strength / hypertrophy / fat loss / endurance / hybrid / general fitness\n    secondary: \"\"\n    target_event: \"\"  # e.g., \"Hyrox London — June 2026\"\n    timeline_weeks: 0\n  \n  current_training:\n    frequency_per_week: 0\n    session_duration_min: 0\n    current_program: \"\"\n    training_history: \"\"  # brief summary of last 6-12 months\n  \n  benchmarks:  # current 1RM or best effort\n    squat_kg: 0\n    bench_kg: 0\n    deadlift_kg: 0\n    overhead_press_kg: 0\n    pull_ups: 0\n    run_5k_min: 0\n    run_10k_min: 0\n    row_1000m_sec: 0\n  \n  constraints:\n    injuries: []\n    equipment_available: \"\"  # full gym / home gym / bodyweight / limited\n    schedule_constraints: \"\"\n    nutrition_approach: \"\"  # tracking macros / intuitive / specific diet\n  \n  lifestyle:\n    sleep_hours: 0\n    stress_level: \"low/moderate/high\"\n    occupation_activity: \"sedentary/light/moderate/active\"\n    steps_per_day: 0"
      },
      {
        "title": "Training Age Classification",
        "body": "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"
      },
      {
        "title": "Goal-Specific Focus",
        "body": "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 — mixed modalitiesMaintenance to slight surplusGeneral fitnessModerateModerateModerateMaintenance"
      },
      {
        "title": "Periodization Models",
        "body": "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"
      },
      {
        "title": "Mesocycle Template YAML",
        "body": "mesocycle:\n  name: \"Hypertrophy Block 1\"\n  duration_weeks: 4\n  goal: \"hypertrophy\"\n  \n  week_1:  # Introductory\n    intensity_rpe: \"6-7\"\n    volume_modifier: 0.85  # 85% of peak volume\n    notes: \"Focus on technique, establish baseline\"\n  \n  week_2:  # Building\n    intensity_rpe: \"7-8\"\n    volume_modifier: 0.95\n    notes: \"Push volume up\"\n  \n  week_3:  # Overreaching\n    intensity_rpe: \"8-9\"\n    volume_modifier: 1.0  # Peak volume\n    notes: \"Hardest week — expect fatigue\"\n  \n  week_4:  # Deload\n    intensity_rpe: \"5-6\"\n    volume_modifier: 0.60\n    notes: \"Cut volume 40%, maintain intensity, recover\"\n  \n  progression_rule: \"Add 2.5kg to compounds or 1-2 reps at same weight\"\n  deload_frequency: \"Every 4th week (beginners: every 6-8 weeks)\""
      },
      {
        "title": "Training Split Selection",
        "body": "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\n\nSelection Rules:\n\nBeginners: Full body 3x/week. Always.\nIf <4 days available: Full body or upper/lower\nIf hypertrophy focus: PPL or upper/lower for volume\nIf hybrid/endurance: Upper/lower + dedicated conditioning days\nRecovery capacity determines frequency — more isn't always better"
      },
      {
        "title": "Movement Pattern Requirements",
        "body": "Every program MUST include these patterns weekly:\n\nPatternPrimary 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"
      },
      {
        "title": "Rep Range Guide",
        "body": "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)"
      },
      {
        "title": "RPE Scale Reference",
        "body": "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"
      },
      {
        "title": "Progressive Overload Methods (Priority Order)",
        "body": "Add reps — Hit top of rep range? Add 1-2 reps next session\nAdd weight — Hit top of rep range for all sets? Add 2.5-5 kg\nAdd sets — Within weekly volume targets? Add 1 set\nIncrease ROM — Deficit deadlifts, paused squats, deeper squats\nDecrease rest — Only for conditioning/endurance goals\nIncrease tempo — Slower eccentrics (3-4 sec) for hypertrophy\nIncrease frequency — Train muscle group more often within recovery limits"
      },
      {
        "title": "Weekly Volume Landmarks (Sets Per Muscle Group Per Week)",
        "body": "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\n\nRules:\n\nStart at MEV, add 1-2 sets/muscle/week across mesocycle\nWhen gains stall, check if approaching MRV (fatigue masking gains)\nDeload resets fatigue — return to MEV and progress again\nCompounds count toward multiple muscle groups (bench = chest + triceps + shoulders)"
      },
      {
        "title": "Beginner Full Body (3x/week)",
        "body": "program:\n  name: \"Beginner Full Body\"\n  level: \"beginner\"\n  frequency: \"3x/week (Mon/Wed/Fri)\"\n  duration: \"12 weeks\"\n  \n  day_a:\n    name: \"Full Body A\"\n    exercises:\n      - { name: \"Barbell Back Squat\", sets: 3, reps: \"5\", progression: \"+2.5kg/session\" }\n      - { name: \"Bench Press\", sets: 3, reps: \"5\", progression: \"+2.5kg/session\" }\n      - { name: \"Barbell Row\", sets: 3, reps: \"8\", progression: \"+2.5kg/session\" }\n      - { name: \"Dumbbell Shoulder Press\", sets: 3, reps: \"10\", progression: \"+1kg when 3x10\" }\n      - { name: \"Plank\", sets: 3, reps: \"30-60 sec\", progression: \"+10 sec/week\" }\n  \n  day_b:\n    name: \"Full Body B\"\n    exercises:\n      - { name: \"Deadlift\", sets: 3, reps: \"5\", progression: \"+5kg/session\" }\n      - { name: \"Overhead Press\", sets: 3, reps: \"5\", progression: \"+2.5kg/session\" }\n      - { name: \"Pull-ups (or lat pulldown)\", sets: 3, reps: \"AMRAP (or 8-10)\", progression: \"add reps → add weight\" }\n      - { name: \"Romanian Deadlift\", sets: 3, reps: \"10\", progression: \"+2.5kg when 3x10\" }\n      - { name: \"Hanging Leg Raise\", sets: 3, reps: \"10\", progression: \"+2 reps/week\" }\n  \n  alternation: \"A/B/A then B/A/B\"\n  warmup: \"5 min cardio + movement-specific warmup sets\"\n  session_duration: \"45-60 min\""
      },
      {
        "title": "Intermediate Upper/Lower (4x/week)",
        "body": "program:\n  name: \"Intermediate Upper/Lower\"\n  level: \"intermediate\"\n  frequency: \"4x/week\"\n  structure: \"Upper A / Lower A / Rest / Upper B / Lower B / Rest / Rest\"\n  \n  upper_a:  # Strength emphasis\n    name: \"Upper Strength\"\n    exercises:\n      - { name: \"Bench Press\", sets: 4, reps: \"4-6\", rpe: 8 }\n      - { name: \"Weighted Pull-ups\", sets: 4, reps: \"4-6\", rpe: 8 }\n      - { name: \"DB Shoulder Press\", sets: 3, reps: \"8-10\", rpe: 8 }\n      - { name: \"Cable Row\", sets: 3, reps: \"8-10\", rpe: 8 }\n      - { name: \"Lateral Raises\", sets: 3, reps: \"12-15\", rpe: 8 }\n      - { name: \"Tricep Pushdowns\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Barbell Curls\", sets: 3, reps: \"10-12\", rpe: 8 }\n  \n  lower_a:  # Quad emphasis\n    name: \"Lower Quad Focus\"\n    exercises:\n      - { name: \"Back Squat\", sets: 4, reps: \"4-6\", rpe: 8 }\n      - { name: \"Romanian Deadlift\", sets: 3, reps: \"8-10\", rpe: 8 }\n      - { name: \"Leg Press\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Walking Lunges\", sets: 3, reps: \"10/leg\", rpe: 7 }\n      - { name: \"Leg Curl\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Calf Raises\", sets: 4, reps: \"12-15\", rpe: 8 }\n      - { name: \"Pallof Press\", sets: 3, reps: \"10/side\", rpe: 7 }\n  \n  upper_b:  # Volume emphasis\n    name: \"Upper Hypertrophy\"\n    exercises:\n      - { name: \"Overhead Press\", sets: 4, reps: \"6-8\", rpe: 8 }\n      - { name: \"Lat Pulldown\", sets: 4, reps: \"8-10\", rpe: 8 }\n      - { name: \"Incline DB Press\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Chest-Supported Row\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Face Pulls\", sets: 3, reps: \"15-20\", rpe: 7 }\n      - { name: \"Hammer Curls\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Overhead Tricep Ext\", sets: 3, reps: \"10-12\", rpe: 8 }\n  \n  lower_b:  # Posterior emphasis\n    name: \"Lower Posterior Focus\"\n    exercises:\n      - { name: \"Deadlift\", sets: 4, reps: \"3-5\", rpe: 8 }\n      - { name: \"Front Squat\", sets: 3, reps: \"6-8\", rpe: 8 }\n      - { name: \"Hip Thrust\", sets: 3, reps: \"8-10\", rpe: 8 }\n      - { name: \"Bulgarian Split Squat\", sets: 3, reps: \"8/leg\", rpe: 8 }\n      - { name: \"Nordic Curl (or leg curl)\", sets: 3, reps: \"6-10\", rpe: 8 }\n      - { name: \"Standing Calf Raise\", sets: 4, reps: \"10-12\", rpe: 8 }\n      - { name: \"Ab Wheel Rollout\", sets: 3, reps: \"8-12\", rpe: 7 }"
      },
      {
        "title": "Hyrox Training Program (5x/week)",
        "body": "program:\n  name: \"Hyrox 12-Week Prep\"\n  level: \"intermediate-advanced\"\n  frequency: \"5x/week\"\n  structure: \"Strength / Run + Stations / Active Recovery / Strength / Long Run + Stations\"\n  \n  day_1:  # Monday — Strength\n    name: \"Functional Strength\"\n    exercises:\n      - { name: \"Back Squat\", sets: 4, reps: \"5\", rpe: 8 }\n      - { name: \"Bench Press\", sets: 4, reps: \"5\", rpe: 8 }\n      - { name: \"Weighted Pull-ups\", sets: 4, reps: \"6-8\", rpe: 8 }\n      - { name: \"Farmer Walks\", sets: 4, reps: \"40m\", weight: \"32kg/hand\" }\n      - { name: \"KB Swings\", sets: 3, reps: \"20\", weight: \"24kg\" }\n      - { name: \"Sled Push\", sets: 4, reps: \"25m\", rest: \"90 sec\" }\n  \n  day_2:  # Tuesday — Run + Stations\n    name: \"Race Simulation (Short)\"\n    warmup: \"10 min easy jog\"\n    workout:\n      - { segment: \"Run\", distance: \"1km\", pace: \"race pace\" }\n      - { station: \"Ski Erg\", distance: \"1000m\" }\n      - { segment: \"Run\", distance: \"1km\", pace: \"race pace\" }\n      - { station: \"Sled Push\", distance: \"50m\" }\n      - { segment: \"Run\", distance: \"1km\", pace: \"race pace\" }\n      - { station: \"Burpee Broad Jumps\", reps: 80 }\n      - { segment: \"Run\", distance: \"1km\", pace: \"race pace\" }\n    cooldown: \"10 min easy jog + stretch\"\n  \n  day_3:  # Wednesday — Active Recovery\n    name: \"Recovery\"\n    workout:\n      - { name: \"Easy jog or walk\", duration: \"30-40 min\", hr: \"Zone 1-2\" }\n      - { name: \"Foam rolling\", duration: \"15 min\" }\n      - { name: \"Mobility work\", duration: \"15 min\" }\n  \n  day_4:  # Thursday — Strength + Power\n    name: \"Power Endurance\"\n    exercises:\n      - { name: \"Deadlift\", sets: 4, reps: \"5\", rpe: 8 }\n      - { name: \"Overhead Press\", sets: 4, reps: \"5\", rpe: 8 }\n      - { name: \"Wall Balls\", sets: 5, reps: \"20\", rest: \"60 sec\" }\n      - { name: \"Rowing Intervals\", sets: 8, reps: \"250m\", rest: \"60 sec\" }\n      - { name: \"Lunges (weighted)\", sets: 4, reps: \"20m\", weight: \"16kg/hand\" }\n      - { name: \"Sled Pull\", sets: 4, reps: \"25m\", rest: \"90 sec\" }\n  \n  day_5:  # Saturday — Long Run + Stations\n    name: \"Race Simulation (Full)\"\n    warmup: \"10 min easy jog\"\n    workout:\n      - { segment: \"Run\", distance: \"8km total (1km splits)\", pace: \"slightly above race pace\" }\n      - { note: \"Insert one station after each 1km run — rotate through all 8 Hyrox stations\" }\n    stations_rotation:\n      - \"Ski Erg 1000m\"\n      - \"Sled Push 50m\"\n      - \"Sled Pull 50m\"\n      - \"Burpee Broad Jumps 80m\"\n      - \"Rowing 1000m\"\n      - \"Farmer Carry 200m\"\n      - \"Sandbag Lunges 100m\"\n      - \"Wall Balls 100 reps\"\n    cooldown: \"15 min easy jog + full stretch\"\n\n  hyrox_station_standards:\n    ski_erg: \"1000m\"\n    sled_push: \"50m (152kg men / 102kg women)\"\n    sled_pull: \"50m (103kg men / 78kg women)\"\n    burpee_broad_jumps: \"80m\"\n    rowing: \"1000m\"\n    farmer_carry: \"200m (24kg men / 16kg women per hand)\"\n    sandbag_lunges: \"100m (20kg men / 10kg women)\"\n    wall_balls: \"100 reps (6kg men / 4kg women, 2.75m/2.44m target)\"\n  \n  periodization_12_weeks:\n    weeks_1_4: \"Base building — 70% effort, technique focus, build run volume\"\n    weeks_5_8: \"Intensity building — race pace intervals, full station practice\"\n    weeks_9_11: \"Peak — race simulations, reduce volume, sharpen speed\"\n    week_12: \"Taper — 50% volume, stay sharp, race day\""
      },
      {
        "title": "Heart Rate Zones",
        "body": "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\n\nMax HR estimate: 220 - age (rough) or 208 - (0.7 × age) (more accurate)"
      },
      {
        "title": "80/20 Rule",
        "body": "80% of running volume in Zone 1-2 (easy, conversational pace)\n20% in Zone 3-5 (hard efforts)\nViolating this is the #1 mistake recreational runners make\nEasy runs should feel embarrassingly slow"
      },
      {
        "title": "Running Progression Rules",
        "body": "10% rule: Increase weekly mileage by max 10%/week\n3-week build, 1-week back: Build for 3 weeks, reduce 20-30% on 4th\nLong run: Max 30% of weekly volume in one run\nEasy pace test: Can hold full conversation? That's Zone 2.\nSpeed work: Only after 4+ weeks of consistent base building"
      },
      {
        "title": "Conditioning Modalities for Hybrid Athletes",
        "body": "ModalityMusclesCardio BenefitJoint ImpactHyrox RelevanceRunningLegs, coreHighHighDirect — 8km totalRowingFull bodyHighLowDirect — 1000m stationSki ErgUpper body, coreHighNoneDirect — 1000m stationAssault BikeFull bodyVery highNoneCross-trainingSwimmingFull bodyHighNoneActive recoveryCyclingLegsModerate-highNoneZone 2 alternative"
      },
      {
        "title": "Recovery Priority Stack",
        "body": "PriorityMethodImpactCostTime1Sleep 7-9 hours★★★★★Free7-9h2Protein 1.6-2.2g/kg★★★★★$$N/A3Hydration 35-45ml/kg★★★★FreeN/A4Deload weeks★★★★Free1 week/4-65Active recovery (Zone 1)★★★Free20-40 min6Mobility/stretching★★★Free10-15 min7Foam rolling★★$10-15 min8Cold exposure★★$2-5 min9Massage★★$$$60 min10Compression garments★$$Wear post-session\n\nRules:\n\nNever sacrifice #1-4 for #5-10\nCold water immersion: useful for acute recovery between competitions, may blunt hypertrophy if used chronically post-strength training\nFoam rolling: pre-workout for mobility, post-workout for parasympathetic activation\nSleep is the #1 performance enhancer. Period."
      },
      {
        "title": "Fatigue Monitoring",
        "body": "daily_readiness:\n  date: \"YYYY-MM-DD\"\n  sleep_hours: 0\n  sleep_quality: \"1-5\"  # 1=terrible, 5=great\n  resting_hr: 0  # check first thing in morning\n  hrv: 0  # if tracking\n  muscle_soreness: \"1-5\"  # 1=none, 5=severe\n  mood_energy: \"1-5\"  # 1=exhausted, 5=fired up\n  motivation: \"1-5\"\n  \n  readiness_score: 0  # sum of quality+soreness(inverted)+mood+motivation = /20\n  \n  decision:\n    # 16-20: Full intensity, push hard\n    # 12-15: Normal training\n    # 8-11: Reduce intensity or volume by 20%\n    # 4-7: Active recovery or rest day"
      },
      {
        "title": "Deload Protocol",
        "body": "ComponentNormal WeekDeload WeekVolume (sets)100%50-60%Intensity (weight)NormalSame or slightly reduceFrequencyNormalSameCardio volumeNormal50-70%DurationNormalShorter sessions\n\nWhen to deload:\n\nPlanned: Every 4th week (intermediate), every 6-8th week (beginner)\nReactive: 2+ sessions where RPE is higher than expected for same weight\nSleep declining, motivation dropping, joint aches increasing\nPerformance plateau for 2+ weeks despite adequate nutrition/sleep"
      },
      {
        "title": "Calorie & Macro Targets",
        "body": "Maintenance TDEE estimate:\n\nSedentary: BW(kg) × 26-28\nLightly active (3x/week): BW(kg) × 30-32\nActive (5x/week): BW(kg) × 34-36\nVery active (6x+ hard training): BW(kg) × 38-42\n\nGoal-based adjustments:\n\nGoalCalorie 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"
      },
      {
        "title": "Pre/Intra/Post Workout Nutrition",
        "body": "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"
      },
      {
        "title": "Supplements (Evidence-Based Only)",
        "body": "SupplementDoseEvidenceWhenCreatine monohydrate3-5g daily★★★★★Any time, every dayCaffeine3-6 mg/kg★★★★★30-60 min pre-workoutProtein powderAs needed to hit target★★★★Convenience — whole food firstVitamin D1000-4000 IU daily★★★★If deficient (most people in UK)Omega-3 (EPA/DHA)1-3g daily★★★Anti-inflammatoryMagnesium200-400mg daily★★★Sleep quality, recoveryElectrolytesDuring long sessions★★★Sessions >60 min, hot weather\n\nDon't waste money on: BCAAs (if eating enough protein), testosterone boosters, fat burners, most pre-workout ingredients beyond caffeine."
      },
      {
        "title": "Daily Mobility Routine (10 min)",
        "body": "1. Cat-Cow — 10 reps (spine mobility)\n2. World's Greatest Stretch — 5/side (hip flexor, T-spine, hamstring)\n3. 90/90 Hip Switch — 10 reps (hip rotation)\n4. Dead Hang — 30-60 sec (shoulder decompression)\n5. Deep Squat Hold — 30-60 sec (ankle, hip mobility)\n6. Band Pull-Aparts — 15 reps (shoulder health)\n7. Couch Stretch — 30 sec/side (hip flexor)"
      },
      {
        "title": "Pre-Workout Warmup Protocol",
        "body": "1. General: 5 min light cardio (jog, row, bike)\n2. Dynamic stretches: leg swings, arm circles, hip circles (2 min)\n3. Movement prep: bodyweight version of main lift (10 reps)\n4. Ramping sets: \n   - Empty bar × 10\n   - 40% × 8\n   - 60% × 5\n   - 75% × 3\n   - 85% × 1\n   - Working weight"
      },
      {
        "title": "Common Issue Prevention",
        "body": "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"
      },
      {
        "title": "When to See a Professional",
        "body": "Sharp pain during or after exercise (not muscle soreness)\nSwelling that doesn't resolve in 48 hours\nNumbness or tingling\nLoss of range of motion lasting >2 weeks\nPain that worsens with each session\nAny injury that changes your movement pattern"
      },
      {
        "title": "Workout Log YAML",
        "body": "session:\n  date: \"YYYY-MM-DD\"\n  day: \"Upper A\"\n  duration_min: 0\n  location: \"\"\n  readiness_score: 0  # from daily check\n  \n  exercises:\n    - name: \"Bench Press\"\n      warmup: \"bar×10, 60×5, 80×3\"\n      working_sets:\n        - { weight_kg: 95, reps: 5, rpe: 8 }\n        - { weight_kg: 95, reps: 5, rpe: 8.5 }\n        - { weight_kg: 95, reps: 4, rpe: 9 }\n      notes: \"Slight right shoulder tightness on last set\"\n    \n    - name: \"Weighted Pull-ups\"\n      working_sets:\n        - { weight_kg: \"+15\", reps: 6, rpe: 8 }\n        - { weight_kg: \"+15\", reps: 6, rpe: 8 }\n        - { weight_kg: \"+15\", reps: 5, rpe: 9 }\n  \n  cardio:\n    type: \"\"\n    duration_min: 0\n    distance_km: 0\n    avg_hr: 0\n    notes: \"\"\n  \n  session_notes: \"\"\n  next_session_adjustments: \"\""
      },
      {
        "title": "Weekly Review Template",
        "body": "weekly_review:\n  week_of: \"YYYY-MM-DD\"\n  sessions_completed: 0\n  sessions_planned: 0\n  \n  strength_progress:\n    squat: { weight: 0, reps: 0, trend: \"↑/→/↓\" }\n    bench: { weight: 0, reps: 0, trend: \"↑/→/↓\" }\n    deadlift: { weight: 0, reps: 0, trend: \"↑/→/↓\" }\n  \n  body_composition:\n    weight_avg: 0  # 7-day average\n    weight_trend: \"↑/→/↓\"\n    waist_cm: 0  # weekly measurement\n  \n  cardio_volume:\n    total_km: 0\n    total_min: 0\n    long_run_km: 0\n  \n  recovery_metrics:\n    avg_sleep: 0\n    avg_readiness: 0\n    soreness_issues: \"\"\n  \n  wins: \"\"\n  challenges: \"\"\n  adjustments_for_next_week: \"\""
      },
      {
        "title": "Key Metrics to Track",
        "body": "MetricFrequencyWhyWorking weights (all lifts)Every sessionProgressive overload verificationBody weight (morning, fasted)Daily → 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"
      },
      {
        "title": "Plateau Decision Tree",
        "body": "Strength stalling?\n├─ Eating enough? (surplus for gain, maintenance minimum)\n│  └─ No → Fix nutrition first\n├─ Sleeping 7+ hours?\n│  └─ No → Fix sleep first\n├─ Been training >4 weeks without deload?\n│  └─ Yes → Deload, then reassess\n├─ Same program >12 weeks?\n│  └─ Yes → Change program (new stimulus)\n├─ Volume too high? (approaching MRV)\n│  └─ Yes → Reduce volume, increase intensity\n├─ Volume too low? (at MEV)\n│  └─ Yes → Add 1-2 sets/muscle/week\n└─ All good? → Change rep range or exercise variation"
      },
      {
        "title": "Common Mistakes",
        "body": "#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 — 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 — track for 2 weeks to calibrate9Ignoring sleep7-9 hours non-negotiable — it's when you grow10All intensity, no technique workRecord yourself, get form checks, invest in one coaching session"
      },
      {
        "title": "Fat Loss Protocol",
        "body": "Set deficit: -300 to -500 cal/day (1% BW loss/week max)\nProtein HIGH: 2.0-2.4 g/kg (muscle preservation is priority #1)\nTraining: Maintain intensity (heavy weights), reduce volume slightly if recovery drops\nCardio: Add 2-3 sessions of Zone 2 (walks, easy cycling), LISS > HIIT for sustainability\nStep target: 8,000-12,000 steps/day (NEAT is the biggest calorie lever)\nTimeline: Aim for 8-16 week cut, then 4+ weeks maintenance\nRefeed: 1 day/week at maintenance with extra carbs if sub-15% BF\nWhen to stop: Reaching target BF%, performance declining, diet fatigue >8/10"
      },
      {
        "title": "Muscle Gain Protocol",
        "body": "Set surplus: +200-500 cal/day (0.5-1% BW gain/month for intermediates)\nProtein adequate: 1.6-2.2 g/kg\nTraining: High volume focus (MAV range), progressive overload\nCardio: Minimal but maintain cardiovascular health (2x Zone 2, 20-30 min)\nTimeline: Bulk for 12-20 weeks, then maintain or mini-cut\nWhen to stop: BF% exceeding comfort (usually >18-20% men, >28-30% women), or at planned timeline"
      },
      {
        "title": "Body Recomposition (Lose Fat + Gain Muscle)",
        "body": "Who it works for:\n\nBeginners (first 6-12 months)\nDetrained athletes returning\nOverweight beginners (higher BF% = more recomp potential)\nNOT effective for lean intermediates/advanced\n\nHow: 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."
      },
      {
        "title": "Taper Protocol (Final 1-2 Weeks)",
        "body": "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"
      },
      {
        "title": "Race Day Checklist",
        "body": "race_day:\n  morning:\n    - Wake 3-4 hours before start\n    - Familiar breakfast (tested in training)\n    - Light caffeine if used in training\n    - Kit check: shoes, watch, nutrition, number\n    - Arrive 60-90 min before start\n  \n  warmup:\n    - 10-15 min easy jog\n    - Dynamic stretches\n    - 2-3 race pace strides\n    - Station-specific warmup (light ski erg pulls, bodyweight lunges)\n  \n  race_strategy:\n    - Negative split: start conservative, build through middle, push final 2km\n    - Station pacing: steady effort, don't redline early\n    - Nutrition: sports drink/gel every 30-45 min\n    - Mental cues: \"relax, breathe, one station at a time\"\n  \n  post_race:\n    - Walk/easy movement for 10-15 min\n    - Protein + carbs within 30 min\n    - Rehydrate\n    - Celebrate\n    - Review within 24-48 hours while fresh"
      },
      {
        "title": "Quality Rubric",
        "body": "Score any training program 0-100:\n\nDimensionWeight0-255075100Progressive 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"
      },
      {
        "title": "10 Training Commandments",
        "body": "Progressive overload or you're exercising, not training\nSleep is when you grow — protect it like your job depends on it\nProtein is the only macro that MUST hit target daily\nConsistency beats intensity — 80% effort for 52 weeks > 100% for 4\nTrack everything — what gets measured gets managed\nDeload before you need to — proactive beats reactive\nEgo is the enemy — perfect form at moderate weight beats ugly maxes\nSpecificity matters — train for YOUR goal, not someone else's program\nRecovery is training — the workout is the stimulus, rest is the adaptation\nLong game wins — think in years, not weeks"
      },
      {
        "title": "10 Common Training Mistakes",
        "body": "#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 — 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"
      },
      {
        "title": "Coming Back After Injury",
        "body": "Start at 50% of previous weights\nBuild back over 4-6 weeks\nAny exercise that causes pain gets swapped\nSee physio for clearance before returning to sport"
      },
      {
        "title": "Training Over 40",
        "body": "Recovery takes longer — 3-4x/week often optimal\nJoint-friendly variations (trap bar deadlift, DB press)\nWarmup becomes non-negotiable\nMobility work daily\nPrioritize eccentric control over heavy maxes"
      },
      {
        "title": "Training in a Home Gym (Minimal Equipment)",
        "body": "DB + bench + pull-up bar covers 90% of needs\nResistance bands for rotator cuff and face pulls\nAdjustable DBs > fixed set (space + cost efficient)\nPriority buys: adjustable DBs → bench → pull-up bar → barbell + plates → rack"
      },
      {
        "title": "Training + Shift Work",
        "body": "Train after longest sleep block\nKeep schedule consistent on work days\nCaffeine cut-off 6h before sleep\nMeal prep is essential — no time for decisions"
      },
      {
        "title": "Beginner Who's Afraid of the Gym",
        "body": "Start with 2 weeks of bodyweight at home\nGo once to just walk around and do cardio\nBring a program on your phone — purpose reduces anxiety\nEarly morning or late evening = quieter\nEveryone started somewhere. Nobody is watching you."
      },
      {
        "title": "Natural Language Commands",
        "body": "/fitness-check — Score any training program with the 8-signal health check\n/design-program — Build a periodized training program from athlete brief\n/log-workout — Record a training session with weights/reps/RPE\n/weekly-review — Generate weekly training summary and adjustments\n/plateau-fix — Diagnose and fix a strength or body composition plateau\n/race-prep — Create a taper and race day strategy\n/nutrition-plan — Calculate macros and create meal timing around training\n/mobility-routine — Generate a mobility routine for specific issues\n/deload-check — Assess whether a deload is needed\n/exercise-swap — Find an alternative exercise for equipment/injury constraints\n/body-comp — Set up a cut, bulk, or recomposition plan\n/compare-programs — Compare two programs for a specific athlete profile"
      }
    ],
    "body": "Fitness & Training Engineering\n\nComplete 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.\n\nQuick Health Check\n\nRun /fitness-check on any training program. Score each signal 0–2:\n\n#\tSignal\t0 (Red)\t1 (Yellow)\t2 (Green)\n1\tProgressive overload\tNo tracking, random weights\tSome tracking, inconsistent\tLogged every session, planned progression\n2\tProgram structure\tNo plan, different every day\tLoosely follows a split\tPeriodized with mesocycles\n3\tRecovery management\t<6h sleep, no rest days\tSome rest, inconsistent sleep\t7-9h sleep, planned deloads\n4\tNutrition alignment\tNo macro awareness\tTracks sometimes\tProtein target hit daily\n5\tMovement quality\tPain during lifts, no warmup\tOccasional warmup, some issues\tFull warmup, pain-free movement\n6\tBalance\tAll push, no pull; all upper, no lower\tMinor imbalances\tPush/pull/legs balanced, mobility included\n7\tConsistency\t<2x/week or constantly changing\t3x/week with gaps\t3-6x/week sustained >8 weeks\n8\tGoal specificity\tNo clear goal\tVague goal (\"get fit\")\tSMART goal with timeline\n\nScore: /16 → 0-5: Complete redesign needed | 6-10: Fix gaps first | 11-14: Optimize details | 15-16: Elite — maintain and periodize\n\nPhase 1: Athlete Assessment\nTraining Brief YAML\nathlete_brief:\n  name: \"\"\n  age: 0\n  sex: \"M/F\"\n  height_cm: 0\n  weight_kg: 0\n  body_fat_pct: 0  # estimate if unknown\n  training_age_years: 0  # years of consistent training\n  \n  goals:\n    primary: \"\"  # strength / hypertrophy / fat loss / endurance / hybrid / general fitness\n    secondary: \"\"\n    target_event: \"\"  # e.g., \"Hyrox London — June 2026\"\n    timeline_weeks: 0\n  \n  current_training:\n    frequency_per_week: 0\n    session_duration_min: 0\n    current_program: \"\"\n    training_history: \"\"  # brief summary of last 6-12 months\n  \n  benchmarks:  # current 1RM or best effort\n    squat_kg: 0\n    bench_kg: 0\n    deadlift_kg: 0\n    overhead_press_kg: 0\n    pull_ups: 0\n    run_5k_min: 0\n    run_10k_min: 0\n    row_1000m_sec: 0\n  \n  constraints:\n    injuries: []\n    equipment_available: \"\"  # full gym / home gym / bodyweight / limited\n    schedule_constraints: \"\"\n    nutrition_approach: \"\"  # tracking macros / intuitive / specific diet\n  \n  lifestyle:\n    sleep_hours: 0\n    stress_level: \"low/moderate/high\"\n    occupation_activity: \"sedentary/light/moderate/active\"\n    steps_per_day: 0\n\nTraining Age Classification\nLevel\tTraining Age\tCharacteristics\tProgression Rate\nBeginner\t0-12 months\tRapid neural adaptation, learning movement patterns\t2-5 kg/week on compounds\nIntermediate\t1-3 years\tSlower gains, needs periodization\t1-2 kg/month on compounds\nAdvanced\t3-7 years\tMarginal gains, advanced programming required\t1-5 kg per training block\nElite\t7+ years\tNear genetic ceiling, micro-periodization\tCompetition-cycle gains only\nGoal-Specific Focus\nGoal\tVolume Priority\tIntensity Priority\tCardio\tNutrition\nStrength\tModerate (3-5 sets)\tHigh (80-95% 1RM)\tMinimal\tSurplus or maintenance\nHypertrophy\tHigh (10-20 sets/muscle/week)\tModerate (60-80% 1RM)\tLow-moderate\tSurplus (+300-500 cal)\nFat loss\tModerate-high (maintain muscle)\tModerate-high (keep strength)\tModerate-high\tDeficit (-300-500 cal)\nEndurance\tLow-moderate (2-3 strength sessions)\tModerate\tHigh priority\tMaintenance or slight surplus\nHybrid (Hyrox)\tModerate\tModerate\tHigh — mixed modalities\tMaintenance to slight surplus\nGeneral fitness\tModerate\tModerate\tModerate\tMaintenance\nPhase 2: Program Architecture\nPeriodization Models\nModel\tBest For\tStructure\tWhen to Use\nLinear\tBeginners\tIncrease load weekly\tFirst 6-12 months\nUndulating (DUP)\tIntermediate\tVary rep ranges within week\tStalling on linear\nBlock\tAdvanced\t3-4 week focused blocks\tPeaking for competition\nConjugate\tAdvanced strength\tMax effort + dynamic effort rotation\tPowerlifting focus\nHybrid periodization\tHybrid athletes\tConcurrent strength + cardio blocks\tHyrox, CrossFit, OCR\nMesocycle Template YAML\nmesocycle:\n  name: \"Hypertrophy Block 1\"\n  duration_weeks: 4\n  goal: \"hypertrophy\"\n  \n  week_1:  # Introductory\n    intensity_rpe: \"6-7\"\n    volume_modifier: 0.85  # 85% of peak volume\n    notes: \"Focus on technique, establish baseline\"\n  \n  week_2:  # Building\n    intensity_rpe: \"7-8\"\n    volume_modifier: 0.95\n    notes: \"Push volume up\"\n  \n  week_3:  # Overreaching\n    intensity_rpe: \"8-9\"\n    volume_modifier: 1.0  # Peak volume\n    notes: \"Hardest week — expect fatigue\"\n  \n  week_4:  # Deload\n    intensity_rpe: \"5-6\"\n    volume_modifier: 0.60\n    notes: \"Cut volume 40%, maintain intensity, recover\"\n  \n  progression_rule: \"Add 2.5kg to compounds or 1-2 reps at same weight\"\n  deload_frequency: \"Every 4th week (beginners: every 6-8 weeks)\"\n\nTraining Split Selection\nSplit\tFrequency\tBest For\tSessions/Week\nFull Body\t3x/week\tBeginners, time-limited\t3\nUpper/Lower\t4x/week\tIntermediates, balanced\t4\nPush/Pull/Legs\t5-6x/week\tIntermediates-advanced, hypertrophy\t5-6\nBro Split\t5x/week\tAdvanced bodybuilding\t5\nUpper/Lower + Conditioning\t5x/week\tHybrid athletes\t3 lifting + 2 conditioning\nConcurrent\t5-6x/week\tHyrox/OCR/CrossFit\tMixed daily\n\nSelection Rules:\n\nBeginners: Full body 3x/week. Always.\nIf <4 days available: Full body or upper/lower\nIf hypertrophy focus: PPL or upper/lower for volume\nIf hybrid/endurance: Upper/lower + dedicated conditioning days\nRecovery capacity determines frequency — more isn't always better\nPhase 3: Exercise Selection & Programming\nMovement Pattern Requirements\n\nEvery program MUST include these patterns weekly:\n\nPattern\tPrimary Exercises\tAlternatives (limited equipment)\nHorizontal Push\tBench press, dumbbell press\tPush-ups, floor press\nHorizontal Pull\tBarbell row, cable row\tInverted rows, resistance band rows\nVertical Push\tOverhead press, dumbbell shoulder press\tPike push-ups, handstand push-ups\nVertical Pull\tPull-ups, lat pulldown\tBand pull-ups, doorframe rows\nSquat\tBack squat, front squat, goblet squat\tPistol squats, Bulgarian split squats\nHinge\tDeadlift, Romanian deadlift, hip thrust\tSingle-leg RDL, KB swings\nCarry/Core\tFarmer walks, pallof press, hanging leg raise\tPlank variations, dead bugs\nLunge/Single-leg\tWalking lunges, step-ups\tBodyweight lunges, single-leg glute bridge\nRep Range Guide\nGoal\tReps\tSets/Exercise\tRest\tRPE Target\nStrength\t1-5\t3-5\t3-5 min\t8-9.5\nHypertrophy\t6-12\t3-4\t60-120 sec\t7-9\nMuscular endurance\t12-20+\t2-3\t30-60 sec\t7-8\nPower\t1-5\t3-5\t3-5 min\t7-8 (explosive)\nRPE Scale Reference\nRPE\tDescription\tReps in Reserve\n10\tMaximum effort, cannot do another rep\t0 RIR\n9\tCould maybe do 1 more\t1 RIR\n8\tCould do 2 more\t2 RIR\n7\tCould do 3 more, moderate effort\t3 RIR\n6\tLight, warmup weight feel\t4+ RIR\nProgressive Overload Methods (Priority Order)\nAdd reps — Hit top of rep range? Add 1-2 reps next session\nAdd weight — Hit top of rep range for all sets? Add 2.5-5 kg\nAdd sets — Within weekly volume targets? Add 1 set\nIncrease ROM — Deficit deadlifts, paused squats, deeper squats\nDecrease rest — Only for conditioning/endurance goals\nIncrease tempo — Slower eccentrics (3-4 sec) for hypertrophy\nIncrease frequency — Train muscle group more often within recovery limits\nWeekly Volume Landmarks (Sets Per Muscle Group Per Week)\nMuscle Group\tMEV (Minimum)\tMAV (Maximum Adaptive)\tMRV (Maximum Recoverable)\nChest\t8\t12-16\t20-22\nBack\t8\t12-18\t20-25\nShoulders\t6\t10-14\t18-20\nQuads\t6\t10-16\t18-20\nHamstrings\t4\t8-12\t14-16\nBiceps\t4\t8-14\t16-20\nTriceps\t4\t8-12\t14-18\nGlutes\t4\t8-14\t16-20\nCalves\t6\t10-14\t16-20\nAbs\t0\t6-10\t14-16\n\nRules:\n\nStart at MEV, add 1-2 sets/muscle/week across mesocycle\nWhen gains stall, check if approaching MRV (fatigue masking gains)\nDeload resets fatigue — return to MEV and progress again\nCompounds count toward multiple muscle groups (bench = chest + triceps + shoulders)\nPhase 4: Sample Programs\nBeginner Full Body (3x/week)\nprogram:\n  name: \"Beginner Full Body\"\n  level: \"beginner\"\n  frequency: \"3x/week (Mon/Wed/Fri)\"\n  duration: \"12 weeks\"\n  \n  day_a:\n    name: \"Full Body A\"\n    exercises:\n      - { name: \"Barbell Back Squat\", sets: 3, reps: \"5\", progression: \"+2.5kg/session\" }\n      - { name: \"Bench Press\", sets: 3, reps: \"5\", progression: \"+2.5kg/session\" }\n      - { name: \"Barbell Row\", sets: 3, reps: \"8\", progression: \"+2.5kg/session\" }\n      - { name: \"Dumbbell Shoulder Press\", sets: 3, reps: \"10\", progression: \"+1kg when 3x10\" }\n      - { name: \"Plank\", sets: 3, reps: \"30-60 sec\", progression: \"+10 sec/week\" }\n  \n  day_b:\n    name: \"Full Body B\"\n    exercises:\n      - { name: \"Deadlift\", sets: 3, reps: \"5\", progression: \"+5kg/session\" }\n      - { name: \"Overhead Press\", sets: 3, reps: \"5\", progression: \"+2.5kg/session\" }\n      - { name: \"Pull-ups (or lat pulldown)\", sets: 3, reps: \"AMRAP (or 8-10)\", progression: \"add reps → add weight\" }\n      - { name: \"Romanian Deadlift\", sets: 3, reps: \"10\", progression: \"+2.5kg when 3x10\" }\n      - { name: \"Hanging Leg Raise\", sets: 3, reps: \"10\", progression: \"+2 reps/week\" }\n  \n  alternation: \"A/B/A then B/A/B\"\n  warmup: \"5 min cardio + movement-specific warmup sets\"\n  session_duration: \"45-60 min\"\n\nIntermediate Upper/Lower (4x/week)\nprogram:\n  name: \"Intermediate Upper/Lower\"\n  level: \"intermediate\"\n  frequency: \"4x/week\"\n  structure: \"Upper A / Lower A / Rest / Upper B / Lower B / Rest / Rest\"\n  \n  upper_a:  # Strength emphasis\n    name: \"Upper Strength\"\n    exercises:\n      - { name: \"Bench Press\", sets: 4, reps: \"4-6\", rpe: 8 }\n      - { name: \"Weighted Pull-ups\", sets: 4, reps: \"4-6\", rpe: 8 }\n      - { name: \"DB Shoulder Press\", sets: 3, reps: \"8-10\", rpe: 8 }\n      - { name: \"Cable Row\", sets: 3, reps: \"8-10\", rpe: 8 }\n      - { name: \"Lateral Raises\", sets: 3, reps: \"12-15\", rpe: 8 }\n      - { name: \"Tricep Pushdowns\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Barbell Curls\", sets: 3, reps: \"10-12\", rpe: 8 }\n  \n  lower_a:  # Quad emphasis\n    name: \"Lower Quad Focus\"\n    exercises:\n      - { name: \"Back Squat\", sets: 4, reps: \"4-6\", rpe: 8 }\n      - { name: \"Romanian Deadlift\", sets: 3, reps: \"8-10\", rpe: 8 }\n      - { name: \"Leg Press\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Walking Lunges\", sets: 3, reps: \"10/leg\", rpe: 7 }\n      - { name: \"Leg Curl\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Calf Raises\", sets: 4, reps: \"12-15\", rpe: 8 }\n      - { name: \"Pallof Press\", sets: 3, reps: \"10/side\", rpe: 7 }\n  \n  upper_b:  # Volume emphasis\n    name: \"Upper Hypertrophy\"\n    exercises:\n      - { name: \"Overhead Press\", sets: 4, reps: \"6-8\", rpe: 8 }\n      - { name: \"Lat Pulldown\", sets: 4, reps: \"8-10\", rpe: 8 }\n      - { name: \"Incline DB Press\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Chest-Supported Row\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Face Pulls\", sets: 3, reps: \"15-20\", rpe: 7 }\n      - { name: \"Hammer Curls\", sets: 3, reps: \"10-12\", rpe: 8 }\n      - { name: \"Overhead Tricep Ext\", sets: 3, reps: \"10-12\", rpe: 8 }\n  \n  lower_b:  # Posterior emphasis\n    name: \"Lower Posterior Focus\"\n    exercises:\n      - { name: \"Deadlift\", sets: 4, reps: \"3-5\", rpe: 8 }\n      - { name: \"Front Squat\", sets: 3, reps: \"6-8\", rpe: 8 }\n      - { name: \"Hip Thrust\", sets: 3, reps: \"8-10\", rpe: 8 }\n      - { name: \"Bulgarian Split Squat\", sets: 3, reps: \"8/leg\", rpe: 8 }\n      - { name: \"Nordic Curl (or leg curl)\", sets: 3, reps: \"6-10\", rpe: 8 }\n      - { name: \"Standing Calf Raise\", sets: 4, reps: \"10-12\", rpe: 8 }\n      - { name: \"Ab Wheel Rollout\", sets: 3, reps: \"8-12\", rpe: 7 }\n\nHyrox Training Program (5x/week)\nprogram:\n  name: \"Hyrox 12-Week Prep\"\n  level: \"intermediate-advanced\"\n  frequency: \"5x/week\"\n  structure: \"Strength / Run + Stations / Active Recovery / Strength / Long Run + Stations\"\n  \n  day_1:  # Monday — Strength\n    name: \"Functional Strength\"\n    exercises:\n      - { name: \"Back Squat\", sets: 4, reps: \"5\", rpe: 8 }\n      - { name: \"Bench Press\", sets: 4, reps: \"5\", rpe: 8 }\n      - { name: \"Weighted Pull-ups\", sets: 4, reps: \"6-8\", rpe: 8 }\n      - { name: \"Farmer Walks\", sets: 4, reps: \"40m\", weight: \"32kg/hand\" }\n      - { name: \"KB Swings\", sets: 3, reps: \"20\", weight: \"24kg\" }\n      - { name: \"Sled Push\", sets: 4, reps: \"25m\", rest: \"90 sec\" }\n  \n  day_2:  # Tuesday — Run + Stations\n    name: \"Race Simulation (Short)\"\n    warmup: \"10 min easy jog\"\n    workout:\n      - { segment: \"Run\", distance: \"1km\", pace: \"race pace\" }\n      - { station: \"Ski Erg\", distance: \"1000m\" }\n      - { segment: \"Run\", distance: \"1km\", pace: \"race pace\" }\n      - { station: \"Sled Push\", distance: \"50m\" }\n      - { segment: \"Run\", distance: \"1km\", pace: \"race pace\" }\n      - { station: \"Burpee Broad Jumps\", reps: 80 }\n      - { segment: \"Run\", distance: \"1km\", pace: \"race pace\" }\n    cooldown: \"10 min easy jog + stretch\"\n  \n  day_3:  # Wednesday — Active Recovery\n    name: \"Recovery\"\n    workout:\n      - { name: \"Easy jog or walk\", duration: \"30-40 min\", hr: \"Zone 1-2\" }\n      - { name: \"Foam rolling\", duration: \"15 min\" }\n      - { name: \"Mobility work\", duration: \"15 min\" }\n  \n  day_4:  # Thursday — Strength + Power\n    name: \"Power Endurance\"\n    exercises:\n      - { name: \"Deadlift\", sets: 4, reps: \"5\", rpe: 8 }\n      - { name: \"Overhead Press\", sets: 4, reps: \"5\", rpe: 8 }\n      - { name: \"Wall Balls\", sets: 5, reps: \"20\", rest: \"60 sec\" }\n      - { name: \"Rowing Intervals\", sets: 8, reps: \"250m\", rest: \"60 sec\" }\n      - { name: \"Lunges (weighted)\", sets: 4, reps: \"20m\", weight: \"16kg/hand\" }\n      - { name: \"Sled Pull\", sets: 4, reps: \"25m\", rest: \"90 sec\" }\n  \n  day_5:  # Saturday — Long Run + Stations\n    name: \"Race Simulation (Full)\"\n    warmup: \"10 min easy jog\"\n    workout:\n      - { segment: \"Run\", distance: \"8km total (1km splits)\", pace: \"slightly above race pace\" }\n      - { note: \"Insert one station after each 1km run — rotate through all 8 Hyrox stations\" }\n    stations_rotation:\n      - \"Ski Erg 1000m\"\n      - \"Sled Push 50m\"\n      - \"Sled Pull 50m\"\n      - \"Burpee Broad Jumps 80m\"\n      - \"Rowing 1000m\"\n      - \"Farmer Carry 200m\"\n      - \"Sandbag Lunges 100m\"\n      - \"Wall Balls 100 reps\"\n    cooldown: \"15 min easy jog + full stretch\"\n\n  hyrox_station_standards:\n    ski_erg: \"1000m\"\n    sled_push: \"50m (152kg men / 102kg women)\"\n    sled_pull: \"50m (103kg men / 78kg women)\"\n    burpee_broad_jumps: \"80m\"\n    rowing: \"1000m\"\n    farmer_carry: \"200m (24kg men / 16kg women per hand)\"\n    sandbag_lunges: \"100m (20kg men / 10kg women)\"\n    wall_balls: \"100 reps (6kg men / 4kg women, 2.75m/2.44m target)\"\n  \n  periodization_12_weeks:\n    weeks_1_4: \"Base building — 70% effort, technique focus, build run volume\"\n    weeks_5_8: \"Intensity building — race pace intervals, full station practice\"\n    weeks_9_11: \"Peak — race simulations, reduce volume, sharpen speed\"\n    week_12: \"Taper — 50% volume, stay sharp, race day\"\n\nPhase 5: Running & Cardio Programming\nHeart Rate Zones\nZone\t% Max HR\tRPE\tPurpose\tDuration\nZone 1\t50-60%\t2-3\tRecovery, warmup\tUnlimited\nZone 2\t60-70%\t4-5\tAerobic base (80% of training)\t30-90+ min\nZone 3\t70-80%\t6-7\tTempo, threshold\t20-40 min\nZone 4\t80-90%\t8-9\tVO2max intervals\t3-8 min intervals\nZone 5\t90-100%\t10\tSprint, anaerobic\t10-60 sec intervals\n\nMax HR estimate: 220 - age (rough) or 208 - (0.7 × age) (more accurate)\n\n80/20 Rule\n80% of running volume in Zone 1-2 (easy, conversational pace)\n20% in Zone 3-5 (hard efforts)\nViolating this is the #1 mistake recreational runners make\nEasy runs should feel embarrassingly slow\nRunning Progression Rules\n10% rule: Increase weekly mileage by max 10%/week\n3-week build, 1-week back: Build for 3 weeks, reduce 20-30% on 4th\nLong run: Max 30% of weekly volume in one run\nEasy pace test: Can hold full conversation? That's Zone 2.\nSpeed work: Only after 4+ weeks of consistent base building\nConditioning Modalities for Hybrid Athletes\nModality\tMuscles\tCardio Benefit\tJoint Impact\tHyrox Relevance\nRunning\tLegs, core\tHigh\tHigh\tDirect — 8km total\nRowing\tFull body\tHigh\tLow\tDirect — 1000m station\nSki Erg\tUpper body, core\tHigh\tNone\tDirect — 1000m station\nAssault Bike\tFull body\tVery high\tNone\tCross-training\nSwimming\tFull body\tHigh\tNone\tActive recovery\nCycling\tLegs\tModerate-high\tNone\tZone 2 alternative\nPhase 6: Recovery & Fatigue Management\nRecovery Priority Stack\nPriority\tMethod\tImpact\tCost\tTime\n1\tSleep 7-9 hours\t★★★★★\tFree\t7-9h\n2\tProtein 1.6-2.2g/kg\t★★★★★\t$$\tN/A\n3\tHydration 35-45ml/kg\t★★★★\tFree\tN/A\n4\tDeload weeks\t★★★★\tFree\t1 week/4-6\n5\tActive recovery (Zone 1)\t★★★\tFree\t20-40 min\n6\tMobility/stretching\t★★★\tFree\t10-15 min\n7\tFoam rolling\t★★\t$\t10-15 min\n8\tCold exposure\t★★\t$\t2-5 min\n9\tMassage\t★★\t$$$\t60 min\n10\tCompression garments\t★\t$$\tWear post-session\n\nRules:\n\nNever sacrifice #1-4 for #5-10\nCold water immersion: useful for acute recovery between competitions, may blunt hypertrophy if used chronically post-strength training\nFoam rolling: pre-workout for mobility, post-workout for parasympathetic activation\nSleep is the #1 performance enhancer. Period.\nFatigue Monitoring\ndaily_readiness:\n  date: \"YYYY-MM-DD\"\n  sleep_hours: 0\n  sleep_quality: \"1-5\"  # 1=terrible, 5=great\n  resting_hr: 0  # check first thing in morning\n  hrv: 0  # if tracking\n  muscle_soreness: \"1-5\"  # 1=none, 5=severe\n  mood_energy: \"1-5\"  # 1=exhausted, 5=fired up\n  motivation: \"1-5\"\n  \n  readiness_score: 0  # sum of quality+soreness(inverted)+mood+motivation = /20\n  \n  decision:\n    # 16-20: Full intensity, push hard\n    # 12-15: Normal training\n    # 8-11: Reduce intensity or volume by 20%\n    # 4-7: Active recovery or rest day\n\nDeload Protocol\nComponent\tNormal Week\tDeload Week\nVolume (sets)\t100%\t50-60%\nIntensity (weight)\tNormal\tSame or slightly reduce\nFrequency\tNormal\tSame\nCardio volume\tNormal\t50-70%\nDuration\tNormal\tShorter sessions\n\nWhen to deload:\n\nPlanned: Every 4th week (intermediate), every 6-8th week (beginner)\nReactive: 2+ sessions where RPE is higher than expected for same weight\nSleep declining, motivation dropping, joint aches increasing\nPerformance plateau for 2+ weeks despite adequate nutrition/sleep\nPhase 7: Nutrition for Training\nCalorie & Macro Targets\n\nMaintenance TDEE estimate:\n\nSedentary: BW(kg) × 26-28\nLightly active (3x/week): BW(kg) × 30-32\nActive (5x/week): BW(kg) × 34-36\nVery active (6x+ hard training): BW(kg) × 38-42\n\nGoal-based adjustments:\n\nGoal\tCalorie Adjustment\tProtein\tCarbs\tFat\nMuscle gain\t+300-500 cal\t1.6-2.2 g/kg\t4-7 g/kg\t0.8-1.2 g/kg\nFat loss\t-300-500 cal\t2.0-2.4 g/kg\t2-4 g/kg\t0.7-1.0 g/kg\nMaintenance\t0\t1.6-2.0 g/kg\t3-5 g/kg\t0.8-1.2 g/kg\nEndurance heavy\t+200-400 cal\t1.4-1.8 g/kg\t5-8 g/kg\t0.8-1.0 g/kg\nHybrid (Hyrox)\t+0-300 cal\t1.8-2.2 g/kg\t4-6 g/kg\t0.8-1.0 g/kg\nPre/Intra/Post Workout Nutrition\nTiming\tWhat\tWhy\n2-3h pre\tBalanced meal (protein + carbs + fat)\tSustained energy\n30-60 min pre\tSmall snack (carbs + small protein)\tQuick fuel, no GI distress\nIntra (>60 min session)\t30-60g carbs/hour (sports drink, banana)\tMaintain blood glucose\n0-2h post\tProtein (30-40g) + carbs (0.8-1g/kg)\tRecovery, glycogen replenishment\nSupplements (Evidence-Based Only)\nSupplement\tDose\tEvidence\tWhen\nCreatine monohydrate\t3-5g daily\t★★★★★\tAny time, every day\nCaffeine\t3-6 mg/kg\t★★★★★\t30-60 min pre-workout\nProtein powder\tAs needed to hit target\t★★★★\tConvenience — whole food first\nVitamin D\t1000-4000 IU daily\t★★★★\tIf deficient (most people in UK)\nOmega-3 (EPA/DHA)\t1-3g daily\t★★★\tAnti-inflammatory\nMagnesium\t200-400mg daily\t★★★\tSleep quality, recovery\nElectrolytes\tDuring long sessions\t★★★\tSessions >60 min, hot weather\n\nDon't waste money on: BCAAs (if eating enough protein), testosterone boosters, fat burners, most pre-workout ingredients beyond caffeine.\n\nPhase 8: Mobility & Injury Prevention\nDaily Mobility Routine (10 min)\n1. Cat-Cow — 10 reps (spine mobility)\n2. World's Greatest Stretch — 5/side (hip flexor, T-spine, hamstring)\n3. 90/90 Hip Switch — 10 reps (hip rotation)\n4. Dead Hang — 30-60 sec (shoulder decompression)\n5. Deep Squat Hold — 30-60 sec (ankle, hip mobility)\n6. Band Pull-Aparts — 15 reps (shoulder health)\n7. Couch Stretch — 30 sec/side (hip flexor)\n\nPre-Workout Warmup Protocol\n1. General: 5 min light cardio (jog, row, bike)\n2. Dynamic stretches: leg swings, arm circles, hip circles (2 min)\n3. Movement prep: bodyweight version of main lift (10 reps)\n4. Ramping sets: \n   - Empty bar × 10\n   - 40% × 8\n   - 60% × 5\n   - 75% × 3\n   - 85% × 1\n   - Working weight\n\nCommon Issue Prevention\nIssue\tCause\tFix\nLow back pain\tWeak core, hip tightness, poor bracing\tMcGill Big 3, hip flexor stretching, bracing drills\nShoulder impingement\tInternal rotation dominance, weak rotator cuff\tFace pulls, band external rotations, reduce overhead volume\nKnee pain (anterior)\tQuad dominance, weak VMO, poor ankle mobility\tTerminal knee extensions, ankle dorsiflexion work, step-downs\nElbow tendinitis\tGrip/wrist overuse, sudden volume increase\tWrist curls, eccentric work, reduce isolation curl volume\nHip shift in squat\tAdductor/abductor imbalance, ankle restriction\tCossack squats, banded squats, heel elevation\nWhen to See a Professional\nSharp pain during or after exercise (not muscle soreness)\nSwelling that doesn't resolve in 48 hours\nNumbness or tingling\nLoss of range of motion lasting >2 weeks\nPain that worsens with each session\nAny injury that changes your movement pattern\nPhase 9: Progress Tracking\nWorkout Log YAML\nsession:\n  date: \"YYYY-MM-DD\"\n  day: \"Upper A\"\n  duration_min: 0\n  location: \"\"\n  readiness_score: 0  # from daily check\n  \n  exercises:\n    - name: \"Bench Press\"\n      warmup: \"bar×10, 60×5, 80×3\"\n      working_sets:\n        - { weight_kg: 95, reps: 5, rpe: 8 }\n        - { weight_kg: 95, reps: 5, rpe: 8.5 }\n        - { weight_kg: 95, reps: 4, rpe: 9 }\n      notes: \"Slight right shoulder tightness on last set\"\n    \n    - name: \"Weighted Pull-ups\"\n      working_sets:\n        - { weight_kg: \"+15\", reps: 6, rpe: 8 }\n        - { weight_kg: \"+15\", reps: 6, rpe: 8 }\n        - { weight_kg: \"+15\", reps: 5, rpe: 9 }\n  \n  cardio:\n    type: \"\"\n    duration_min: 0\n    distance_km: 0\n    avg_hr: 0\n    notes: \"\"\n  \n  session_notes: \"\"\n  next_session_adjustments: \"\"\n\nWeekly Review Template\nweekly_review:\n  week_of: \"YYYY-MM-DD\"\n  sessions_completed: 0\n  sessions_planned: 0\n  \n  strength_progress:\n    squat: { weight: 0, reps: 0, trend: \"↑/→/↓\" }\n    bench: { weight: 0, reps: 0, trend: \"↑/→/↓\" }\n    deadlift: { weight: 0, reps: 0, trend: \"↑/→/↓\" }\n  \n  body_composition:\n    weight_avg: 0  # 7-day average\n    weight_trend: \"↑/→/↓\"\n    waist_cm: 0  # weekly measurement\n  \n  cardio_volume:\n    total_km: 0\n    total_min: 0\n    long_run_km: 0\n  \n  recovery_metrics:\n    avg_sleep: 0\n    avg_readiness: 0\n    soreness_issues: \"\"\n  \n  wins: \"\"\n  challenges: \"\"\n  adjustments_for_next_week: \"\"\n\nKey Metrics to Track\nMetric\tFrequency\tWhy\nWorking weights (all lifts)\tEvery session\tProgressive overload verification\nBody weight (morning, fasted)\tDaily → weekly average\tBody composition trending\nWaist measurement\tWeekly\tFat loss indicator (more reliable than scale)\nPhotos (front/side/back)\tEvery 4 weeks\tVisual progress, mirrors lie\nRun pace / distance\tEvery run\tCardio progression\nSleep hours + quality\tDaily\tRecovery capacity\nRPE per set\tEvery session\tFatigue management\nRHR / HRV\tDaily (if tracking)\tReadiness, overtraining early warning\nPhase 10: Plateaus & Troubleshooting\nPlateau Decision Tree\nStrength stalling?\n├─ Eating enough? (surplus for gain, maintenance minimum)\n│  └─ No → Fix nutrition first\n├─ Sleeping 7+ hours?\n│  └─ No → Fix sleep first\n├─ Been training >4 weeks without deload?\n│  └─ Yes → Deload, then reassess\n├─ Same program >12 weeks?\n│  └─ Yes → Change program (new stimulus)\n├─ Volume too high? (approaching MRV)\n│  └─ Yes → Reduce volume, increase intensity\n├─ Volume too low? (at MEV)\n│  └─ Yes → Add 1-2 sets/muscle/week\n└─ All good? → Change rep range or exercise variation\n\nCommon Mistakes\n#\tMistake\tFix\n1\tNo progressive overload (same weight every week)\tLog every session, aim to beat last performance\n2\tProgram hopping (new program every 2 weeks)\tStick to a program for minimum 8-12 weeks\n3\tJunk volume (30+ sets/muscle, half-effort)\tDo fewer sets at higher effort (RPE 7-9)\n4\tSkipping legs\tFollow balanced split — legs are 50%+ of your body\n5\tNever deloading\tSchedule deloads, or take reactive deloads when signs appear\n6\tEgo lifting (too heavy, bad form)\tDrop weight 20%, master form, then rebuild\n7\tCardio killing gains\tSeparate cardio from lifting by 6+ hours, or do after lifting\n8\tNot eating enough protein\t1.6-2.2 g/kg — track for 2 weeks to calibrate\n9\tIgnoring sleep\t7-9 hours non-negotiable — it's when you grow\n10\tAll intensity, no technique work\tRecord yourself, get form checks, invest in one coaching session\nPhase 11: Body Composition Strategies\nFat Loss Protocol\nSet deficit: -300 to -500 cal/day (1% BW loss/week max)\nProtein HIGH: 2.0-2.4 g/kg (muscle preservation is priority #1)\nTraining: Maintain intensity (heavy weights), reduce volume slightly if recovery drops\nCardio: Add 2-3 sessions of Zone 2 (walks, easy cycling), LISS > HIIT for sustainability\nStep target: 8,000-12,000 steps/day (NEAT is the biggest calorie lever)\nTimeline: Aim for 8-16 week cut, then 4+ weeks maintenance\nRefeed: 1 day/week at maintenance with extra carbs if sub-15% BF\nWhen to stop: Reaching target BF%, performance declining, diet fatigue >8/10\nMuscle Gain Protocol\nSet surplus: +200-500 cal/day (0.5-1% BW gain/month for intermediates)\nProtein adequate: 1.6-2.2 g/kg\nTraining: High volume focus (MAV range), progressive overload\nCardio: Minimal but maintain cardiovascular health (2x Zone 2, 20-30 min)\nTimeline: Bulk for 12-20 weeks, then maintain or mini-cut\nWhen to stop: BF% exceeding comfort (usually >18-20% men, >28-30% women), or at planned timeline\nBody Recomposition (Lose Fat + Gain Muscle)\n\nWho it works for:\n\nBeginners (first 6-12 months)\nDetrained athletes returning\nOverweight beginners (higher BF% = more recomp potential)\nNOT effective for lean intermediates/advanced\n\nHow: 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.\n\nPhase 12: Competition & Race Prep\nTaper Protocol (Final 1-2 Weeks)\nVariable\t2 Weeks Out\t1 Week Out\t2 Days Out\tRace Day\nVolume\t-30%\t-50%\t-70%\tRace\nIntensity\tMaintain\t1-2 race pace efforts\tEasy only\tRace effort\nFrequency\tNormal\t-1 session\tLight movement\tRace\nCarbs\tNormal\tSlightly increase\tCarb load (+2g/kg)\tRace morning meal\nSleep\tPriority\t8+ hours\t8+ hours (expect nerves)\tUp early enough\nRace Day Checklist\nrace_day:\n  morning:\n    - Wake 3-4 hours before start\n    - Familiar breakfast (tested in training)\n    - Light caffeine if used in training\n    - Kit check: shoes, watch, nutrition, number\n    - Arrive 60-90 min before start\n  \n  warmup:\n    - 10-15 min easy jog\n    - Dynamic stretches\n    - 2-3 race pace strides\n    - Station-specific warmup (light ski erg pulls, bodyweight lunges)\n  \n  race_strategy:\n    - Negative split: start conservative, build through middle, push final 2km\n    - Station pacing: steady effort, don't redline early\n    - Nutrition: sports drink/gel every 30-45 min\n    - Mental cues: \"relax, breathe, one station at a time\"\n  \n  post_race:\n    - Walk/easy movement for 10-15 min\n    - Protein + carbs within 30 min\n    - Rehydrate\n    - Celebrate\n    - Review within 24-48 hours while fresh\n\nQuality Rubric\n\nScore any training program 0-100:\n\nDimension\tWeight\t0-25\t50\t75\t100\nProgressive overload\t20%\tNo tracking\tSome logging\tConsistent logging + progression\tPlanned periodized progression\nExercise selection\t15%\tRandom, unbalanced\tMost patterns covered\tAll patterns, appropriate variations\tPeriodized exercise rotation\nVolume/intensity\t15%\tWay too much or little\tNear MEV\tMAV range, well managed\tIndividualized, auto-regulated\nRecovery management\t15%\tNo rest days, poor sleep\tSome structure\tPlanned deloads, good sleep\tFull recovery protocol\nNutrition alignment\t15%\tNo awareness\tProtein tracked\tFull macro tracking\tPeriodized nutrition\nSpecificity to goal\t10%\tTraining doesn't match goal\tLoosely aligned\tWell-aligned\tCompetition-ready specificity\nAdaptability\t5%\tRigid, no adjustment\tSome flexibility\tReactive deloads, RPE-based\tAuto-regulated, AI-assisted\nSustainability\t5%\tBurnout trajectory\tManageable short-term\tSustainable long-term\tBuilt for years, enjoyable\n10 Training Commandments\nProgressive overload or you're exercising, not training\nSleep is when you grow — protect it like your job depends on it\nProtein is the only macro that MUST hit target daily\nConsistency beats intensity — 80% effort for 52 weeks > 100% for 4\nTrack everything — what gets measured gets managed\nDeload before you need to — proactive beats reactive\nEgo is the enemy — perfect form at moderate weight beats ugly maxes\nSpecificity matters — train for YOUR goal, not someone else's program\nRecovery is training — the workout is the stimulus, rest is the adaptation\nLong game wins — think in years, not weeks\n10 Common Training Mistakes\n#\tMistake\tImpact\tFix\n1\tNo program (winging it)\tZero progression\tPick a program and follow it 8-12 weeks\n2\tAll cardio, no strength\tSkinny-fat, injuries\tAdd 2-3 strength sessions/week minimum\n3\tRunning too fast on easy days\tOvertraining, injury\tUse HR monitor — Zone 2 should feel easy\n4\tSkipping warmup\tInjury risk, worse performance\t10 min: cardio + dynamic stretching + ramping sets\n5\tOnly training what you like\tImbalances, injury\tProgram ALL movement patterns\n6\tCopying advanced athletes\tOvertraining, frustration\tMatch program to YOUR training age\n7\tRelying on motivation\tInconsistency\tBuild habits, schedule sessions like meetings\n8\tComparing to others\tDiscouragement\tTrack YOUR progress over months\n9\tIgnoring pain signals\tChronic injury\tSharp pain = stop, get assessed\n10\tOvercomplicating everything\tAnalysis paralysis\tSimple program + consistency = 90% of results\nEdge Cases\nComing Back After Injury\nStart at 50% of previous weights\nBuild back over 4-6 weeks\nAny exercise that causes pain gets swapped\nSee physio for clearance before returning to sport\nTraining Over 40\nRecovery takes longer — 3-4x/week often optimal\nJoint-friendly variations (trap bar deadlift, DB press)\nWarmup becomes non-negotiable\nMobility work daily\nPrioritize eccentric control over heavy maxes\nTraining in a Home Gym (Minimal Equipment)\nDB + bench + pull-up bar covers 90% of needs\nResistance bands for rotator cuff and face pulls\nAdjustable DBs > fixed set (space + cost efficient)\nPriority buys: adjustable DBs → bench → pull-up bar → barbell + plates → rack\nTraining + Shift Work\nTrain after longest sleep block\nKeep schedule consistent on work days\nCaffeine cut-off 6h before sleep\nMeal prep is essential — no time for decisions\nBeginner Who's Afraid of the Gym\nStart with 2 weeks of bodyweight at home\nGo once to just walk around and do cardio\nBring a program on your phone — purpose reduces anxiety\nEarly morning or late evening = quieter\nEveryone started somewhere. Nobody is watching you.\nNatural Language Commands\n/fitness-check — Score any training program with the 8-signal health check\n/design-program — Build a periodized training program from athlete brief\n/log-workout — Record a training session with weights/reps/RPE\n/weekly-review — Generate weekly training summary and adjustments\n/plateau-fix — Diagnose and fix a strength or body composition plateau\n/race-prep — Create a taper and race day strategy\n/nutrition-plan — Calculate macros and create meal timing around training\n/mobility-routine — Generate a mobility routine for specific issues\n/deload-check — Assess whether a deload is needed\n/exercise-swap — Find an alternative exercise for equipment/injury constraints\n/body-comp — Set up a cut, bulk, or recomposition plan\n/compare-programs — Compare two programs for a specific athlete profile"
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    "provenanceUrl": "https://clawhub.ai/1kalin/afrexai-fitness-engine",
    "publisherUrl": "https://clawhub.ai/1kalin/afrexai-fitness-engine",
    "owner": "1kalin",
    "version": "1.1.0",
    "license": null,
    "verificationStatus": "Indexed source record"
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