Fitness & Training Engineering

Comprehensive training system offering personalized periodized programs for strength, endurance, fat loss, hypertrophy, injury rehab, and race prep based on...

Complete periodized training system — program design, progressive overload, recovery optimization, body composition, and race prep. Works for any goal: strength, hypertrophy, endurance, hybrid (Hyrox/CrossFit), or general fitness. Zero dependencies.

Quick Health Check

Run /fitness-check on any training program. Score each signal 0–2:

#	Signal	0 (Red)	1 (Yellow)	2 (Green)
1	Progressive overload	No tracking, random weights	Some tracking, inconsistent	Logged every session, planned progression
2	Program structure	No plan, different every day	Loosely follows a split	Periodized with mesocycles
3	Recovery management	<6h sleep, no rest days	Some rest, inconsistent sleep	7-9h sleep, planned deloads
4	Nutrition alignment	No macro awareness	Tracks sometimes	Protein target hit daily
5	Movement quality	Pain during lifts, no warmup	Occasional warmup, some issues	Full warmup, pain-free movement
6	Balance	All push, no pull; all upper, no lower	Minor imbalances	Push/pull/legs balanced, mobility included
7	Consistency	<2x/week or constantly changing	3x/week with gaps	3-6x/week sustained >8 weeks
8	Goal specificity	No clear goal	Vague goal ("get fit")	SMART goal with timeline

Score: /16 → 0-5: Complete redesign needed | 6-10: Fix gaps first | 11-14: Optimize details | 15-16: Elite — maintain and periodize

---

Phase 1: Athlete Assessment

Training Brief YAML

yaml

athlete_brief:
  name: ""
  age: 0
  sex: "M/F"
  height_cm: 0
  weight_kg: 0
  body_fat_pct: 0  # estimate if unknown
  training_age_years: 0  # years of consistent training
  
  goals:
    primary: ""  # strength / hypertrophy / fat loss / endurance / hybrid / general fitness
    secondary: ""
    target_event: ""  # e.g., "Hyrox London — June 2026"
    timeline_weeks: 0
  
  current_training:
    frequency_per_week: 0
    session_duration_min: 0
    current_program: ""
    training_history: ""  # brief summary of last 6-12 months
  
  benchmarks:  # current 1RM or best effort
    squat_kg: 0
    bench_kg: 0
    deadlift_kg: 0
    overhead_press_kg: 0
    pull_ups: 0
    run_5k_min: 0
    run_10k_min: 0
    row_1000m_sec: 0
  
  constraints:
    injuries: []
    equipment_available: ""  # full gym / home gym / bodyweight / limited
    schedule_constraints: ""
    nutrition_approach: ""  # tracking macros / intuitive / specific diet
  
  lifestyle:
    sleep_hours: 0
    stress_level: "low/moderate/high"
    occupation_activity: "sedentary/light/moderate/active"
    steps_per_day: 0

Training Age Classification

Level	Training Age	Characteristics	Progression Rate
Beginner	0-12 months	Rapid neural adaptation, learning movement patterns	2-5 kg/week on compounds
Intermediate	1-3 years	Slower gains, needs periodization	1-2 kg/month on compounds
Advanced	3-7 years	Marginal gains, advanced programming required	1-5 kg per training block
Elite	7+ years	Near genetic ceiling, micro-periodization	Competition-cycle gains only

Goal-Specific Focus

Goal	Volume Priority	Intensity Priority	Cardio	Nutrition
Strength	Moderate (3-5 sets)	High (80-95% 1RM)	Minimal	Surplus or maintenance
Hypertrophy	High (10-20 sets/muscle/week)	Moderate (60-80% 1RM)	Low-moderate	Surplus (+300-500 cal)
Fat loss	Moderate-high (maintain muscle)	Moderate-high (keep strength)	Moderate-high	Deficit (-300-500 cal)
Endurance	Low-moderate (2-3 strength sessions)	Moderate	High priority	Maintenance or slight surplus
Hybrid (Hyrox)	Moderate	Moderate	High — mixed modalities	Maintenance to slight surplus
General fitness	Moderate	Moderate	Moderate	Maintenance

---

Phase 2: Program Architecture

Periodization Models

Model	Best For	Structure	When to Use
Linear	Beginners	Increase load weekly	First 6-12 months
Undulating (DUP)	Intermediate	Vary rep ranges within week	Stalling on linear
Block	Advanced	3-4 week focused blocks	Peaking for competition
Conjugate	Advanced strength	Max effort + dynamic effort rotation	Powerlifting focus
Hybrid periodization	Hybrid athletes	Concurrent strength + cardio blocks	Hyrox, CrossFit, OCR

Mesocycle Template YAML

yaml

mesocycle:
  name: "Hypertrophy Block 1"
  duration_weeks: 4
  goal: "hypertrophy"
  
  week_1:  # Introductory
    intensity_rpe: "6-7"
    volume_modifier: 0.85  # 85% of peak volume
    notes: "Focus on technique, establish baseline"
  
  week_2:  # Building
    intensity_rpe: "7-8"
    volume_modifier: 0.95
    notes: "Push volume up"
  
  week_3:  # Overreaching
    intensity_rpe: "8-9"
    volume_modifier: 1.0  # Peak volume
    notes: "Hardest week — expect fatigue"
  
  week_4:  # Deload
    intensity_rpe: "5-6"
    volume_modifier: 0.60
    notes: "Cut volume 40%, maintain intensity, recover"
  
  progression_rule: "Add 2.5kg to compounds or 1-2 reps at same weight"
  deload_frequency: "Every 4th week (beginners: every 6-8 weeks)"

Training Split Selection

Split	Frequency	Best For	Sessions/Week
Full Body	3x/week	Beginners, time-limited	3
Upper/Lower	4x/week	Intermediates, balanced	4
Push/Pull/Legs	5-6x/week	Intermediates-advanced, hypertrophy	5-6
Bro Split	5x/week	Advanced bodybuilding	5
Upper/Lower + Conditioning	5x/week	Hybrid athletes	3 lifting + 2 conditioning
Concurrent	5-6x/week	Hyrox/OCR/CrossFit	Mixed daily

Selection Rules:

1. Beginners: Full body 3x/week. Always.
2. If <4 days available: Full body or upper/lower
3. If hypertrophy focus: PPL or upper/lower for volume
4. If hybrid/endurance: Upper/lower + dedicated conditioning days
5. Recovery capacity determines frequency — more isn't always better

---

Phase 3: Exercise Selection & Programming

Movement Pattern Requirements

Every program MUST include these patterns weekly:

Pattern	Primary Exercises	Alternatives (limited equipment)
Horizontal Push	Bench press, dumbbell press	Push-ups, floor press
Horizontal Pull	Barbell row, cable row	Inverted rows, resistance band rows
Vertical Push	Overhead press, dumbbell shoulder press	Pike push-ups, handstand push-ups
Vertical Pull	Pull-ups, lat pulldown	Band pull-ups, doorframe rows
Squat	Back squat, front squat, goblet squat	Pistol squats, Bulgarian split squats
Hinge	Deadlift, Romanian deadlift, hip thrust	Single-leg RDL, KB swings
Carry/Core	Farmer walks, pallof press, hanging leg raise	Plank variations, dead bugs
Lunge/Single-leg	Walking lunges, step-ups	Bodyweight lunges, single-leg glute bridge

Rep Range Guide

Goal	Reps	Sets/Exercise	Rest	RPE Target
Strength	1-5	3-5	3-5 min	8-9.5
Hypertrophy	6-12	3-4	60-120 sec	7-9
Muscular endurance	12-20+	2-3	30-60 sec	7-8
Power	1-5	3-5	3-5 min	7-8 (explosive)

RPE Scale Reference

RPE	Description	Reps in Reserve
10	Maximum effort, cannot do another rep	0 RIR
9	Could maybe do 1 more	1 RIR
8	Could do 2 more	2 RIR
7	Could do 3 more, moderate effort	3 RIR
6	Light, warmup weight feel	4+ RIR

Progressive Overload Methods (Priority Order)

1. Add reps — Hit top of rep range? Add 1-2 reps next session
2. Add weight — Hit top of rep range for all sets? Add 2.5-5 kg
3. Add sets — Within weekly volume targets? Add 1 set
4. Increase ROM — Deficit deadlifts, paused squats, deeper squats
5. Decrease rest — Only for conditioning/endurance goals
6. Increase tempo — Slower eccentrics (3-4 sec) for hypertrophy
7. Increase frequency — Train muscle group more often within recovery limits

Weekly Volume Landmarks (Sets Per Muscle Group Per Week)

Muscle Group	MEV (Minimum)	MAV (Maximum Adaptive)	MRV (Maximum Recoverable)
Chest	8	12-16	20-22
Back	8	12-18	20-25
Shoulders	6	10-14	18-20
Quads	6	10-16	18-20
Hamstrings	4	8-12	14-16
Biceps	4	8-14	16-20
Triceps	4	8-12	14-18
Glutes	4	8-14	16-20
Calves	6	10-14	16-20
Abs	0	6-10	14-16

Rules:

• Start at MEV, add 1-2 sets/muscle/week across mesocycle
• When gains stall, check if approaching MRV (fatigue masking gains)
• Deload resets fatigue — return to MEV and progress again
• Compounds count toward multiple muscle groups (bench = chest + triceps + shoulders)

---

Phase 4: Sample Programs

Beginner Full Body (3x/week)

yaml

program:
  name: "Beginner Full Body"
  level: "beginner"
  frequency: "3x/week (Mon/Wed/Fri)"
  duration: "12 weeks"
  
  day_a:
    name: "Full Body A"
    exercises:
      - { name: "Barbell Back Squat", sets: 3, reps: "5", progression: "+2.5kg/session" }
      - { name: "Bench Press", sets: 3, reps: "5", progression: "+2.5kg/session" }
      - { name: "Barbell Row", sets: 3, reps: "8", progression: "+2.5kg/session" }
      - { name: "Dumbbell Shoulder Press", sets: 3, reps: "10", progression: "+1kg when 3x10" }
      - { name: "Plank", sets: 3, reps: "30-60 sec", progression: "+10 sec/week" }
  
  day_b:
    name: "Full Body B"
    exercises:
      - { name: "Deadlift", sets: 3, reps: "5", progression: "+5kg/session" }
      - { name: "Overhead Press", sets: 3, reps: "5", progression: "+2.5kg/session" }
      - { name: "Pull-ups (or lat pulldown)", sets: 3, reps: "AMRAP (or 8-10)", progression: "add reps → add weight" }
      - { name: "Romanian Deadlift", sets: 3, reps: "10", progression: "+2.5kg when 3x10" }
      - { name: "Hanging Leg Raise", sets: 3, reps: "10", progression: "+2 reps/week" }
  
  alternation: "A/B/A then B/A/B"
  warmup: "5 min cardio + movement-specific warmup sets"
  session_duration: "45-60 min"

Intermediate Upper/Lower (4x/week)

yaml

program:
  name: "Intermediate Upper/Lower"
  level: "intermediate"
  frequency: "4x/week"
  structure: "Upper A / Lower A / Rest / Upper B / Lower B / Rest / Rest"
  
  upper_a:  # Strength emphasis
    name: "Upper Strength"
    exercises:
      - { name: "Bench Press", sets: 4, reps: "4-6", rpe: 8 }
      - { name: "Weighted Pull-ups", sets: 4, reps: "4-6", rpe: 8 }
      - { name: "DB Shoulder Press", sets: 3, reps: "8-10", rpe: 8 }
      - { name: "Cable Row", sets: 3, reps: "8-10", rpe: 8 }
      - { name: "Lateral Raises", sets: 3, reps: "12-15", rpe: 8 }
      - { name: "Tricep Pushdowns", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Barbell Curls", sets: 3, reps: "10-12", rpe: 8 }
  
  lower_a:  # Quad emphasis
    name: "Lower Quad Focus"
    exercises:
      - { name: "Back Squat", sets: 4, reps: "4-6", rpe: 8 }
      - { name: "Romanian Deadlift", sets: 3, reps: "8-10", rpe: 8 }
      - { name: "Leg Press", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Walking Lunges", sets: 3, reps: "10/leg", rpe: 7 }
      - { name: "Leg Curl", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Calf Raises", sets: 4, reps: "12-15", rpe: 8 }
      - { name: "Pallof Press", sets: 3, reps: "10/side", rpe: 7 }
  
  upper_b:  # Volume emphasis
    name: "Upper Hypertrophy"
    exercises:
      - { name: "Overhead Press", sets: 4, reps: "6-8", rpe: 8 }
      - { name: "Lat Pulldown", sets: 4, reps: "8-10", rpe: 8 }
      - { name: "Incline DB Press", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Chest-Supported Row", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Face Pulls", sets: 3, reps: "15-20", rpe: 7 }
      - { name: "Hammer Curls", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Overhead Tricep Ext", sets: 3, reps: "10-12", rpe: 8 }
  
  lower_b:  # Posterior emphasis
    name: "Lower Posterior Focus"
    exercises:
      - { name: "Deadlift", sets: 4, reps: "3-5", rpe: 8 }
      - { name: "Front Squat", sets: 3, reps: "6-8", rpe: 8 }
      - { name: "Hip Thrust", sets: 3, reps: "8-10", rpe: 8 }
      - { name: "Bulgarian Split Squat", sets: 3, reps: "8/leg", rpe: 8 }
      - { name: "Nordic Curl (or leg curl)", sets: 3, reps: "6-10", rpe: 8 }
      - { name: "Standing Calf Raise", sets: 4, reps: "10-12", rpe: 8 }
      - { name: "Ab Wheel Rollout", sets: 3, reps: "8-12", rpe: 7 }

Hyrox Training Program (5x/week)

yaml

program:
  name: "Hyrox 12-Week Prep"
  level: "intermediate-advanced"
  frequency: "5x/week"
  structure: "Strength / Run + Stations / Active Recovery / Strength / Long Run + Stations"
  
  day_1:  # Monday — Strength
    name: "Functional Strength"
    exercises:
      - { name: "Back Squat", sets: 4, reps: "5", rpe: 8 }
      - { name: "Bench Press", sets: 4, reps: "5", rpe: 8 }
      - { name: "Weighted Pull-ups", sets: 4, reps: "6-8", rpe: 8 }
      - { name: "Farmer Walks", sets: 4, reps: "40m", weight: "32kg/hand" }
      - { name: "KB Swings", sets: 3, reps: "20", weight: "24kg" }
      - { name: "Sled Push", sets: 4, reps: "25m", rest: "90 sec" }
  
  day_2:  # Tuesday — Run + Stations
    name: "Race Simulation (Short)"
    warmup: "10 min easy jog"
    workout:
      - { segment: "Run", distance: "1km", pace: "race pace" }
      - { station: "Ski Erg", distance: "1000m" }
      - { segment: "Run", distance: "1km", pace: "race pace" }
      - { station: "Sled Push", distance: "50m" }
      - { segment: "Run", distance: "1km", pace: "race pace" }
      - { station: "Burpee Broad Jumps", reps: 80 }
      - { segment: "Run", distance: "1km", pace: "race pace" }
    cooldown: "10 min easy jog + stretch"
  
  day_3:  # Wednesday — Active Recovery
    name: "Recovery"
    workout:
      - { name: "Easy jog or walk", duration: "30-40 min", hr: "Zone 1-2" }
      - { name: "Foam rolling", duration: "15 min" }
      - { name: "Mobility work", duration: "15 min" }
  
  day_4:  # Thursday — Strength + Power
    name: "Power Endurance"
    exercises:
      - { name: "Deadlift", sets: 4, reps: "5", rpe: 8 }
      - { name: "Overhead Press", sets: 4, reps: "5", rpe: 8 }
      - { name: "Wall Balls", sets: 5, reps: "20", rest: "60 sec" }
      - { name: "Rowing Intervals", sets: 8, reps: "250m", rest: "60 sec" }
      - { name: "Lunges (weighted)", sets: 4, reps: "20m", weight: "16kg/hand" }
      - { name: "Sled Pull", sets: 4, reps: "25m", rest: "90 sec" }
  
  day_5:  # Saturday — Long Run + Stations
    name: "Race Simulation (Full)"
    warmup: "10 min easy jog"
    workout:
      - { segment: "Run", distance: "8km total (1km splits)", pace: "slightly above race pace" }
      - { note: "Insert one station after each 1km run — rotate through all 8 Hyrox stations" }
    stations_rotation:
      - "Ski Erg 1000m"
      - "Sled Push 50m"
      - "Sled Pull 50m"
      - "Burpee Broad Jumps 80m"
      - "Rowing 1000m"
      - "Farmer Carry 200m"
      - "Sandbag Lunges 100m"
      - "Wall Balls 100 reps"
    cooldown: "15 min easy jog + full stretch"

  hyrox_station_standards:
    ski_erg: "1000m"
    sled_push: "50m (152kg men / 102kg women)"
    sled_pull: "50m (103kg men / 78kg women)"
    burpee_broad_jumps: "80m"
    rowing: "1000m"
    farmer_carry: "200m (24kg men / 16kg women per hand)"
    sandbag_lunges: "100m (20kg men / 10kg women)"
    wall_balls: "100 reps (6kg men / 4kg women, 2.75m/2.44m target)"
  
  periodization_12_weeks:
    weeks_1_4: "Base building — 70% effort, technique focus, build run volume"
    weeks_5_8: "Intensity building — race pace intervals, full station practice"
    weeks_9_11: "Peak — race simulations, reduce volume, sharpen speed"
    week_12: "Taper — 50% volume, stay sharp, race day"

---

Phase 5: Running & Cardio Programming

Heart Rate Zones

Zone	% Max HR	RPE	Purpose	Duration
Zone 1	50-60%	2-3	Recovery, warmup	Unlimited
Zone 2	60-70%	4-5	Aerobic base (80% of training)	30-90+ min
Zone 3	70-80%	6-7	Tempo, threshold	20-40 min
Zone 4	80-90%	8-9	VO2max intervals	3-8 min intervals
Zone 5	90-100%	10	Sprint, anaerobic	10-60 sec intervals

Max HR estimate: 220 - age (rough) or 208 - (0.7 × age) (more accurate)

80/20 Rule

• 80% of running volume in Zone 1-2 (easy, conversational pace)
• 20% in Zone 3-5 (hard efforts)
• Violating this is the #1 mistake recreational runners make
• Easy runs should feel embarrassingly slow

Running Progression Rules

1. 10% rule: Increase weekly mileage by max 10%/week
2. 3-week build, 1-week back: Build for 3 weeks, reduce 20-30% on 4th
3. Long run: Max 30% of weekly volume in one run
4. Easy pace test: Can hold full conversation? That's Zone 2.
5. Speed work: Only after 4+ weeks of consistent base building

Conditioning Modalities for Hybrid Athletes

Modality	Muscles	Cardio Benefit	Joint Impact	Hyrox Relevance
Running	Legs, core	High	High	Direct — 8km total
Rowing	Full body	High	Low	Direct — 1000m station
Ski Erg	Upper body, core	High	None	Direct — 1000m station
Assault Bike	Full body	Very high	None	Cross-training
Swimming	Full body	High	None	Active recovery
Cycling	Legs	Moderate-high	None	Zone 2 alternative

---

Phase 6: Recovery & Fatigue Management

Recovery Priority Stack

Priority	Method	Impact	Cost	Time
1	Sleep 7-9 hours	★★★★★	Free	7-9h
2	Protein 1.6-2.2g/kg	★★★★★	$$	N/A
3	Hydration 35-45ml/kg	★★★★	Free	N/A
4	Deload weeks	★★★★	Free	1 week/4-6
5	Active recovery (Zone 1)	★★★	Free	20-40 min
6	Mobility/stretching	★★★	Free	10-15 min
7	Foam rolling	★★	$	10-15 min
8	Cold exposure	★★	$	2-5 min
9	Massage	★★	$$$	60 min
10	Compression garments	★	$$	Wear post-session

Rules:

• Never sacrifice #1-4 for #5-10
• Cold water immersion: useful for acute recovery between competitions, may blunt hypertrophy if used chronically post-strength training
• Foam rolling: pre-workout for mobility, post-workout for parasympathetic activation
• Sleep is the #1 performance enhancer. Period.

Fatigue Monitoring

yaml

daily_readiness:
  date: "YYYY-MM-DD"
  sleep_hours: 0
  sleep_quality: "1-5"  # 1=terrible, 5=great
  resting_hr: 0  # check first thing in morning
  hrv: 0  # if tracking
  muscle_soreness: "1-5"  # 1=none, 5=severe
  mood_energy: "1-5"  # 1=exhausted, 5=fired up
  motivation: "1-5"
  
  readiness_score: 0  # sum of quality+soreness(inverted)+mood+motivation = /20
  
  decision:
    # 16-20: Full intensity, push hard
    # 12-15: Normal training
    # 8-11: Reduce intensity or volume by 20%
    # 4-7: Active recovery or rest day

Deload Protocol

Component	Normal Week	Deload Week
Volume (sets)	100%	50-60%
Intensity (weight)	Normal	Same or slightly reduce
Frequency	Normal	Same
Cardio volume	Normal	50-70%
Duration	Normal	Shorter sessions

When to deload:

• Planned: Every 4th week (intermediate), every 6-8th week (beginner)
• Reactive: 2+ sessions where RPE is higher than expected for same weight
• Sleep declining, motivation dropping, joint aches increasing
• Performance plateau for 2+ weeks despite adequate nutrition/sleep

---

Phase 7: Nutrition for Training

Calorie & Macro Targets

Maintenance TDEE estimate:

• Sedentary: BW(kg) × 26-28
• Lightly active (3x/week): BW(kg) × 30-32
• Active (5x/week): BW(kg) × 34-36
• Very active (6x+ hard training): BW(kg) × 38-42

Goal-based adjustments:

Goal	Calorie Adjustment	Protein	Carbs	Fat
Muscle gain	+300-500 cal	1.6-2.2 g/kg	4-7 g/kg	0.8-1.2 g/kg
Fat loss	-300-500 cal	2.0-2.4 g/kg	2-4 g/kg	0.7-1.0 g/kg
Maintenance	0	1.6-2.0 g/kg	3-5 g/kg	0.8-1.2 g/kg
Endurance heavy	+200-400 cal	1.4-1.8 g/kg	5-8 g/kg	0.8-1.0 g/kg
Hybrid (Hyrox)	+0-300 cal	1.8-2.2 g/kg	4-6 g/kg	0.8-1.0 g/kg

Pre/Intra/Post Workout Nutrition

Timing	What	Why
2-3h pre	Balanced meal (protein + carbs + fat)	Sustained energy
30-60 min pre	Small snack (carbs + small protein)	Quick fuel, no GI distress
Intra (>60 min session)	30-60g carbs/hour (sports drink, banana)	Maintain blood glucose
0-2h post	Protein (30-40g) + carbs (0.8-1g/kg)	Recovery, glycogen replenishment

Supplements (Evidence-Based Only)

Supplement	Dose	Evidence	When
Creatine monohydrate	3-5g daily	★★★★★	Any time, every day
Caffeine	3-6 mg/kg	★★★★★	30-60 min pre-workout
Protein powder	As needed to hit target	★★★★	Convenience — whole food first
Vitamin D	1000-4000 IU daily	★★★★	If deficient (most people in UK)
Omega-3 (EPA/DHA)	1-3g daily	★★★	Anti-inflammatory
Magnesium	200-400mg daily	★★★	Sleep quality, recovery
Electrolytes	During long sessions	★★★	Sessions >60 min, hot weather

Don't waste money on: BCAAs (if eating enough protein), testosterone boosters, fat burners, most pre-workout ingredients beyond caffeine.

---

Phase 8: Mobility & Injury Prevention

Daily Mobility Routine (10 min)

text

1. Cat-Cow — 10 reps (spine mobility)
2. World's Greatest Stretch — 5/side (hip flexor, T-spine, hamstring)
3. 90/90 Hip Switch — 10 reps (hip rotation)
4. Dead Hang — 30-60 sec (shoulder decompression)
5. Deep Squat Hold — 30-60 sec (ankle, hip mobility)
6. Band Pull-Aparts — 15 reps (shoulder health)
7. Couch Stretch — 30 sec/side (hip flexor)

Pre-Workout Warmup Protocol

text

1. General: 5 min light cardio (jog, row, bike)
2. Dynamic stretches: leg swings, arm circles, hip circles (2 min)
3. Movement prep: bodyweight version of main lift (10 reps)
4. Ramping sets: 
   - Empty bar × 10
   - 40% × 8
   - 60% × 5
   - 75% × 3
   - 85% × 1
   - Working weight

Common Issue Prevention

Issue	Cause	Fix
Low back pain	Weak core, hip tightness, poor bracing	McGill Big 3, hip flexor stretching, bracing drills
Shoulder impingement	Internal rotation dominance, weak rotator cuff	Face pulls, band external rotations, reduce overhead volume
Knee pain (anterior)	Quad dominance, weak VMO, poor ankle mobility	Terminal knee extensions, ankle dorsiflexion work, step-downs
Elbow tendinitis	Grip/wrist overuse, sudden volume increase	Wrist curls, eccentric work, reduce isolation curl volume
Hip shift in squat	Adductor/abductor imbalance, ankle restriction	Cossack squats, banded squats, heel elevation

When to See a Professional

• Sharp pain during or after exercise (not muscle soreness)
• Swelling that doesn't resolve in 48 hours
• Numbness or tingling
• Loss of range of motion lasting >2 weeks
• Pain that worsens with each session
• Any injury that changes your movement pattern

---

Phase 9: Progress Tracking

Workout Log YAML

yaml

session:
  date: "YYYY-MM-DD"
  day: "Upper A"
  duration_min: 0
  location: ""
  readiness_score: 0  # from daily check
  
  exercises:
    - name: "Bench Press"
      warmup: "bar×10, 60×5, 80×3"
      working_sets:
        - { weight_kg: 95, reps: 5, rpe: 8 }
        - { weight_kg: 95, reps: 5, rpe: 8.5 }
        - { weight_kg: 95, reps: 4, rpe: 9 }
      notes: "Slight right shoulder tightness on last set"
    
    - name: "Weighted Pull-ups"
      working_sets:
        - { weight_kg: "+15", reps: 6, rpe: 8 }
        - { weight_kg: "+15", reps: 6, rpe: 8 }
        - { weight_kg: "+15", reps: 5, rpe: 9 }
  
  cardio:
    type: ""
    duration_min: 0
    distance_km: 0
    avg_hr: 0
    notes: ""
  
  session_notes: ""
  next_session_adjustments: ""

Weekly Review Template

yaml

weekly_review:
  week_of: "YYYY-MM-DD"
  sessions_completed: 0
  sessions_planned: 0
  
  strength_progress:
    squat: { weight: 0, reps: 0, trend: "↑/→/↓" }
    bench: { weight: 0, reps: 0, trend: "↑/→/↓" }
    deadlift: { weight: 0, reps: 0, trend: "↑/→/↓" }
  
  body_composition:
    weight_avg: 0  # 7-day average
    weight_trend: "↑/→/↓"
    waist_cm: 0  # weekly measurement
  
  cardio_volume:
    total_km: 0
    total_min: 0
    long_run_km: 0
  
  recovery_metrics:
    avg_sleep: 0
    avg_readiness: 0
    soreness_issues: ""
  
  wins: ""
  challenges: ""
  adjustments_for_next_week: ""

Key Metrics to Track

Metric	Frequency	Why
Working weights (all lifts)	Every session	Progressive overload verification
Body weight (morning, fasted)	Daily → weekly average	Body composition trending
Waist measurement	Weekly	Fat loss indicator (more reliable than scale)
Photos (front/side/back)	Every 4 weeks	Visual progress, mirrors lie
Run pace / distance	Every run	Cardio progression
Sleep hours + quality	Daily	Recovery capacity
RPE per set	Every session	Fatigue management
RHR / HRV	Daily (if tracking)	Readiness, overtraining early warning

---

Phase 10: Plateaus & Troubleshooting

Plateau Decision Tree

text

Strength stalling?
├─ Eating enough? (surplus for gain, maintenance minimum)
│  └─ No → Fix nutrition first
├─ Sleeping 7+ hours?
│  └─ No → Fix sleep first
├─ Been training >4 weeks without deload?
│  └─ Yes → Deload, then reassess
├─ Same program >12 weeks?
│  └─ Yes → Change program (new stimulus)
├─ Volume too high? (approaching MRV)
│  └─ Yes → Reduce volume, increase intensity
├─ Volume too low? (at MEV)
│  └─ Yes → Add 1-2 sets/muscle/week
└─ All good? → Change rep range or exercise variation

Common Mistakes

#	Mistake	Fix
1	No progressive overload (same weight every week)	Log every session, aim to beat last performance
2	Program hopping (new program every 2 weeks)	Stick to a program for minimum 8-12 weeks
3	Junk volume (30+ sets/muscle, half-effort)	Do fewer sets at higher effort (RPE 7-9)
4	Skipping legs	Follow balanced split — legs are 50%+ of your body
5	Never deloading	Schedule deloads, or take reactive deloads when signs appear
6	Ego lifting (too heavy, bad form)	Drop weight 20%, master form, then rebuild
7	Cardio killing gains	Separate cardio from lifting by 6+ hours, or do after lifting
8	Not eating enough protein	1.6-2.2 g/kg — track for 2 weeks to calibrate
9	Ignoring sleep	7-9 hours non-negotiable — it's when you grow
10	All intensity, no technique work	Record yourself, get form checks, invest in one coaching session

---

Phase 11: Body Composition Strategies

Fat Loss Protocol

1. Set deficit: -300 to -500 cal/day (1% BW loss/week max)
2. Protein HIGH: 2.0-2.4 g/kg (muscle preservation is priority #1)
3. Training: Maintain intensity (heavy weights), reduce volume slightly if recovery drops
4. Cardio: Add 2-3 sessions of Zone 2 (walks, easy cycling), LISS > HIIT for sustainability
5. Step target: 8,000-12,000 steps/day (NEAT is the biggest calorie lever)
6. Timeline: Aim for 8-16 week cut, then 4+ weeks maintenance
7. Refeed: 1 day/week at maintenance with extra carbs if sub-15% BF
8. When to stop: Reaching target BF%, performance declining, diet fatigue >8/10

Muscle Gain Protocol

1. Set surplus: +200-500 cal/day (0.5-1% BW gain/month for intermediates)
2. Protein adequate: 1.6-2.2 g/kg
3. Training: High volume focus (MAV range), progressive overload
4. Cardio: Minimal but maintain cardiovascular health (2x Zone 2, 20-30 min)
5. Timeline: Bulk for 12-20 weeks, then maintain or mini-cut
6. When to stop: BF% exceeding comfort (usually >18-20% men, >28-30% women), or at planned timeline

Body Recomposition (Lose Fat + Gain Muscle)

Who it works for:

• Beginners (first 6-12 months)
• Detrained athletes returning
• Overweight beginners (higher BF% = more recomp potential)
• NOT effective for lean intermediates/advanced

How: Eat at maintenance, high protein (2.0+ g/kg), train hard with progressive overload. Trust the process — scale may not move but body composition changes.

---

Phase 12: Competition & Race Prep

Taper Protocol (Final 1-2 Weeks)

Variable	2 Weeks Out	1 Week Out	2 Days Out	Race Day
Volume	-30%	-50%	-70%	Race
Intensity	Maintain	1-2 race pace efforts	Easy only	Race effort
Frequency	Normal	-1 session	Light movement	Race
Carbs	Normal	Slightly increase	Carb load (+2g/kg)	Race morning meal
Sleep	Priority	8+ hours	8+ hours (expect nerves)	Up early enough

Race Day Checklist

yaml

race_day:
  morning:
    - Wake 3-4 hours before start
    - Familiar breakfast (tested in training)
    - Light caffeine if used in training
    - Kit check: shoes, watch, nutrition, number
    - Arrive 60-90 min before start
  
  warmup:
    - 10-15 min easy jog
    - Dynamic stretches
    - 2-3 race pace strides
    - Station-specific warmup (light ski erg pulls, bodyweight lunges)
  
  race_strategy:
    - Negative split: start conservative, build through middle, push final 2km
    - Station pacing: steady effort, don't redline early
    - Nutrition: sports drink/gel every 30-45 min
    - Mental cues: "relax, breathe, one station at a time"
  
  post_race:
    - Walk/easy movement for 10-15 min
    - Protein + carbs within 30 min
    - Rehydrate
    - Celebrate
    - Review within 24-48 hours while fresh

---

Quality Rubric

Score any training program 0-100:

Dimension	Weight	0-25	50	75	100
Progressive overload	20%	No tracking	Some logging	Consistent logging + progression	Planned periodized progression
Exercise selection	15%	Random, unbalanced	Most patterns covered	All patterns, appropriate variations	Periodized exercise rotation
Volume/intensity	15%	Way too much or little	Near MEV	MAV range, well managed	Individualized, auto-regulated
Recovery management	15%	No rest days, poor sleep	Some structure	Planned deloads, good sleep	Full recovery protocol
Nutrition alignment	15%	No awareness	Protein tracked	Full macro tracking	Periodized nutrition
Specificity to goal	10%	Training doesn't match goal	Loosely aligned	Well-aligned	Competition-ready specificity
Adaptability	5%	Rigid, no adjustment	Some flexibility	Reactive deloads, RPE-based	Auto-regulated, AI-assisted
Sustainability	5%	Burnout trajectory	Manageable short-term	Sustainable long-term	Built for years, enjoyable

---

10 Training Commandments

1. Progressive overload or you're exercising, not training
2. Sleep is when you grow — protect it like your job depends on it
3. Protein is the only macro that MUST hit target daily
4. Consistency beats intensity — 80% effort for 52 weeks > 100% for 4
5. Track everything — what gets measured gets managed
6. Deload before you need to — proactive beats reactive
7. Ego is the enemy — perfect form at moderate weight beats ugly maxes
8. Specificity matters — train for YOUR goal, not someone else's program
9. Recovery is training — the workout is the stimulus, rest is the adaptation
10. Long game wins — think in years, not weeks

---

10 Common Training Mistakes

#	Mistake	Impact	Fix
1	No program (winging it)	Zero progression	Pick a program and follow it 8-12 weeks
2	All cardio, no strength	Skinny-fat, injuries	Add 2-3 strength sessions/week minimum
3	Running too fast on easy days	Overtraining, injury	Use HR monitor — Zone 2 should feel easy
4	Skipping warmup	Injury risk, worse performance	10 min: cardio + dynamic stretching + ramping sets
5	Only training what you like	Imbalances, injury	Program ALL movement patterns
6	Copying advanced athletes	Overtraining, frustration	Match program to YOUR training age
7	Relying on motivation	Inconsistency	Build habits, schedule sessions like meetings
8	Comparing to others	Discouragement	Track YOUR progress over months
9	Ignoring pain signals	Chronic injury	Sharp pain = stop, get assessed
10	Overcomplicating everything	Analysis paralysis	Simple program + consistency = 90% of results

---

Edge Cases

Coming Back After Injury

• Start at 50% of previous weights
• Build back over 4-6 weeks
• Any exercise that causes pain gets swapped
• See physio for clearance before returning to sport

Training Over 40

• Recovery takes longer — 3-4x/week often optimal
• Joint-friendly variations (trap bar deadlift, DB press)
• Warmup becomes non-negotiable
• Mobility work daily
• Prioritize eccentric control over heavy maxes

Training in a Home Gym (Minimal Equipment)

• DB + bench + pull-up bar covers 90% of needs
• Resistance bands for rotator cuff and face pulls
• Adjustable DBs > fixed set (space + cost efficient)
• Priority buys: adjustable DBs → bench → pull-up bar → barbell + plates → rack

Training + Shift Work

• Train after longest sleep block
• Keep schedule consistent on work days
• Caffeine cut-off 6h before sleep
• Meal prep is essential — no time for decisions

Beginner Who's Afraid of the Gym

• Start with 2 weeks of bodyweight at home
• Go once to just walk around and do cardio
• Bring a program on your phone — purpose reduces anxiety
• Early morning or late evening = quieter
• Everyone started somewhere. Nobody is watching you.

---

Natural Language Commands

• /fitness-check — Score any training program with the 8-signal health check
• /design-program — Build a periodized training program from athlete brief
• /log-workout — Record a training session with weights/reps/RPE
• /weekly-review — Generate weekly training summary and adjustments
• /plateau-fix — Diagnose and fix a strength or body composition plateau
• /race-prep — Create a taper and race day strategy
• /nutrition-plan — Calculate macros and create meal timing around training
• /mobility-routine — Generate a mobility routine for specific issues
• /deload-check — Assess whether a deload is needed
• /exercise-swap — Find an alternative exercise for equipment/injury constraints
• /body-comp — Set up a cut, bulk, or recomposition plan
• /compare-programs — Compare two programs for a specific athlete profile