Fitness & Training Engineering

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

Quick Health Check

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

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

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

Goal-Specific Focus

Phase 2: Program Architecture

Periodization Models

Mesocycle Template YAML

mesocycle:
  name: "Hypertrophy Block 1"
  duration_weeks: 4
  goal: "hypertrophy"
  
  week_1:  # Introductory
    intensity_rpe: "6-7"
    volume_modifier: 0.85  # 85% of peak volume
    notes: "Focus on technique, establish baseline"
  
  week_2:  # Building
    intensity_rpe: "7-8"
    volume_modifier: 0.95
    notes: "Push volume up"
  
  week_3:  # Overreaching
    intensity_rpe: "8-9"
    volume_modifier: 1.0  # Peak volume
    notes: "Hardest week — 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

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:

Rep Range Guide

RPE Scale Reference

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)

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)

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)

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

Hyrox Training Program (5x/week)

program:
  name: "Hyrox 12-Week Prep"
  level: "intermediate-advanced"
  frequency: "5x/week"
  structure: "Strength / Run + Stations / Active Recovery / Strength / Long Run + Stations"
  
  day_1:  # Monday — 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

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

Phase 6: Recovery & Fatigue Management

Recovery Priority Stack

Rules:

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

Fatigue Monitoring

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

Deload Protocol

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:

Pre/Intra/Post Workout Nutrition

Supplements (Evidence-Based Only)

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

Phase 8: Mobility & Injury Prevention

Daily Mobility Routine (10 min)

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

Pre-Workout Warmup Protocol

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

Common Issue Prevention

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

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

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

Phase 10: Plateaus & Troubleshooting

Plateau Decision Tree

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

Common Mistakes

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)

Race Day Checklist

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

Quality Rubric

Score any training program 0-100:

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

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