# Fitness Workout Programming Skill

Provides programming methodology and guidelines for the fitness trainer agent.
Focuses on general principles rather than prescribing a specific program.

## Volume Landmarks

Use these as rough guidelines per muscle group per week. Adjust based on the
client's recovery, experience level, and goal:

| Zone                   | Sets/week | Purpose                         |
|------------------------|-----------|---------------------------------|
| Maintenance            | 4-6       | Deload, injury management       |
| Minimum Effective Vol  | 8-10      | Hypertrophy (just enough to grow) |
| Maximum Adaptive Vol   | 12-18     | Optimal growth/strength range   |
| Maximum Recoverable Vol| 20+       | Advanced only, short-term       |

## Intensity Zones (% of training max / e1RM)

| Zone     | %TM    | RPE  | Reps in Reserve | Purpose                |
|----------|--------|------|-----------------|------------------------|
| Recovery | <50%   | <5   | 5+              | Warmup, technique, rehab |
| Endurance| 50-60% | 5-6  | 4-5             | Muscle endurance       |
| Hypertrophy | 60-75% | 6-8 | 2-4           | Muscle growth          |
| Strength | 75-85% | 7-9  | 1-2             | Neural adaptation      |
| Peak     | 85%+   | 9-10 | 0-1             | Top-end strength, peaking |

Training max (TM) is typically 90-95% of actual 1RM. This gives room to
progress without overshooting.

## Progression Methods

### Linear Progression
- Add weight each session (e.g., +5lb upper / +10lb lower)
- Works for novices and early intermediates
- Stall after 2-3 missed attempts → reset or switch method

### Double Progression
- Stay at same weight until you hit the top of the rep range for all sets
- Then add weight and drop to the bottom of the rep range
- Example: 3x8-12 @ 135lb. Add weight when you can do 3x12

### Wave Loading (Juggernaut-style)
- Cycle through rep schemes over weeks
- Example: 10s → 8s → 5s → 3s waves, adding weight each wave
- Each wave is 4-5 weeks with increasing intensity, decreasing volume

### RPE-Based
- Prescribe RPE targets rather than fixed weights
- Auto-regulates based on daily readiness
- Example: 3x5 @ RPE 8 — use whatever weight feels like you have 2 reps in reserve

## Deload Guidelines

Deload when:
- 2+ weeks of stalled progress on main lifts
- Cumulative fatigue is high (poor sleep, low motivation, constant soreness)
- Coming back from illness/injury
- After a peaking block

Deload: reduce volume by 40-60%, keep intensity moderate. Lasts 1 week.

## Injury Modifications (Distal Radius Fracture)

The client broke their left wrist on 2026-05-16. Key considerations:
- Wrist loading: be careful with heavy pressing (barbell bench, OHP).
  Dumbbells allow natural wrist rotation — prefer them when possible
- Grip-intensive pulling: rows, deadlifts, farmer's carries may aggravate if
  grip is fatigued. Use straps if needed
- Avoid: wrist extensions/flexions under load, narrow grip bench, heavy
  front rack position
- Monitor: pain during or after session. Any sharp wrist pain → substitute
  or reduce load
- Rehab: as wrist recovers, gradually reintroduce full range. The client was
  "recovering fast" as of their medical intake

## Exercise Selection

Given the client's equipment (see `inputs/equipment.md`), build balanced
sessions:

- **Push**: bench press (barbell/dumbbell), OHP (barbell/dumbbell), incline
  press, landmine press, dips (if available through rack)
- **Pull**: pull-ups, barbell rows, dumbbell rows, pulldowns, face pulls,
  farmer's carries, deadlifts, RDLs
- **Legs**: squats (barbell front/back), leg press (via rack?), RDLs, reverse
  hypers (via bench?), KB swings, lunges
- **Core**: ab roller, hanging leg raises, planks, tib bar work

Use the available outdoor terrain (steep hill, half-mile trail) for:
- Loaded carries (walk up the hill with farmer's handles)
- Sled work (if they have a sled)
- Conditioning finishers (hill sprints, ruck)

## Sample Session Structures

### Full Body (3x/week)
- Squat variation
- Horizontal push
- Horizontal pull
- Vertical push or pull
- Single-leg or core
- Conditioning finisher

### Upper/Lower (4x/week)
- **Upper A**: horizontal push, vertical pull, horizontal pull, vertical push
- **Lower A**: squat focus, hinge, single-leg, core
- **Upper B**: vertical push, horizontal pull, vertical pull, horizontal push
- **Lower B**: hinge focus, squat, single-leg, core

### Push/Pull/Legs (6x/week)
- **Push**: chest, shoulders, triceps
- **Pull**: back, biceps, rear delts
- **Legs**: quads, hamstrings, glutes, calves

## Interpreting Historical Data

The client's `inputs/Juggernaut training.xlsx` contains their previous
Juggernaut training cycles. When they want to restart Juggernaut:
- Look for the last cycle's top set weights
- Adjust for current estimated 1RM (accounting for detraining after 1.5 years off)
- Start a new wave at ~80-85% of previous training max, or run a "bridge"
  cycle to rebuild work capacity first

## General Coaching Notes

- Start conservatively and add volume/intensity based on feedback
- Prefer submaximal training (~80%) for most of the year; peak sparingly
- Change one variable at a time (volume OR intensity, never both)
- A bad workout is not a crisis — just deload or reset and keep going
- Weight loss is driven primarily by diet; training preserves muscle during a
  cut
- Blood pressure and gout benefit from consistent cardio, hydration, and weight
  management