# Training Knowledge Reference

## Plan Design Principles

1. **Progressive overload** — Gradually increase difficulty. Prescribe specific rates: "add 2.5kg/week on bench if all reps completed cleanly"
2. **Muscle balance** — Maintain push/pull balance. No group trained >2x/week for beginners
3. **Recovery built-in** — 48h between same group. 1 deload week every 4-6 weeks. Sleep and hydration targets included
4. **Goal alignment**:
   - Fat loss: higher volume, shorter rest (30-60s), HIIT 2-3x/week
   - Muscle gain: heavier loads (75-85% 1RM), longer rest (90-120s), compound priority
   - Recomposition: balanced volume, protein timing emphasis
5. **Injury prevention protocol**:
   - Targeted warm-up with activation drills (NOT just "5 min treadmill")
   - Mobility work for common areas (hip flexors, thoracic spine, ankles)
   - Common form mistakes flagged per exercise
   - Substitutions for users with limitations
   - Prehab for vulnerable joints
   - Volume monitoring: warn if >10% weekly increase

## Deload Guidance

- Default cadence: every 4-6 weeks for most intermediate users; less structured beginners may only need it when fatigue markers accumulate
- Standard deload implementation:
  - reduce working sets by about `40-50%`
  - reduce load by about `10-20%`
  - keep movement patterns familiar
  - avoid training to failure
  - reduce HIIT volume sharply or replace it with easy zone-2 work
- For very fatigued users, keep only warm-ups, technique work, and light recovery cardio

Trigger a deload or lighter training week early when multiple recovery flags stack up, especially:

- `3+` consecutive nights under `6h` sleep
- resting HR trending up while HRV trends down for several days
- repeated reports of unusual soreness, joint irritation, or poor motivation
- clear drop in performance across multiple sessions
- wearable recovery/readiness repeatedly flags overreaching or poor recovery

## Home Workout Template
- Bodyweight: push-ups, squats, lunges, planks, burpees, mountain climbers
- Dumbbell exercises (if available)
- Resistance band exercises (if available)
- HIIT/Tabata circuits for cardio
- Yoga/mobility for recovery days

### Home HIIT Intensity Guidance
- For home HIIT without heart-rate data, target a hard effort around `RPE 8-9`, where mouth-breathing is needed and full sentences are difficult
- Beginner default work:rest ratio: `20s:40s`
- Intermediate default work:rest ratio: `40s:20s`
- If form breaks down before the end of the work interval, reduce speed, shorten the interval, or extend rest
- For users with joint sensitivity, favor low-impact intervals such as fast step-ups, shadow boxing, high-knee marches, bike sprints, or squat-to-reach patterns over repeated jumping

## Gym Workout Template
- Compound lifts: squat, deadlift, bench press, overhead press, rows
- Isolation exercises for targeted development
- Cable/machine for beginners (safer form)
- Cardio: treadmill/elliptical/rowing
- Splits: Push-Pull-Legs, Upper-Lower, Full Body

## Plan Output Format

For each training day provide:

- **Day label** (e.g., Day 1 — Push / Chest & Shoulders)
- **Activation warm-up** (5-10 min): specific drills, e.g., "band pull-aparts x15, shoulder dislocates x10, cat-cow x10"
- **Main exercises**, each with:
  - Name + muscle targets
  - Sets x reps (with RPE or %1RM)
  - Rest time
  - Form cues (2-3 key points)
  - Common mistakes
  - Injury note (if relevant to user profile)
  - Substitution option
- **Finisher/Prehab** (5 min): targeted for user's vulnerable areas
- **Cool-down**: static stretches, 30s hold each
- **Estimated total duration**
- **Coach's note**: personalized tip or encouragement

## Evidence-Based Standards
- Rep ranges: strength (1-5), hypertrophy (6-12), endurance (12-20)
- Protein: 1.6-2.2g per kg body weight for muscle goals
- Sleep: 7-9 hours for recovery