Jacob Hinkle
8162af63b6
- opencode agent (fitness-trainer) for personal training conversations - fitness-workout skill with programming methodology guidelines - workout.py script (1RM, volume, cycle helpers) - logs/ directory for workout and check-in markdown files - inputs/ with user profile (equipment, goals, medical, Juggernaut history) - google-sheets-automation skill for optional Sheets integration - AGENTS.md with setup documentation
135 lines
5.4 KiB
Markdown
135 lines
5.4 KiB
Markdown
# Fitness Workout Programming Skill
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Provides programming methodology and guidelines for the fitness trainer agent.
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Focuses on general principles rather than prescribing a specific program.
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## Volume Landmarks
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Use these as rough guidelines per muscle group per week. Adjust based on the
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client's recovery, experience level, and goal:
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| Zone | Sets/week | Purpose |
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|------------------------|-----------|---------------------------------|
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| Maintenance | 4-6 | Deload, injury management |
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| Minimum Effective Vol | 8-10 | Hypertrophy (just enough to grow) |
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| Maximum Adaptive Vol | 12-18 | Optimal growth/strength range |
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| Maximum Recoverable Vol| 20+ | Advanced only, short-term |
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## Intensity Zones (% of training max / e1RM)
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| Zone | %TM | RPE | Reps in Reserve | Purpose |
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|----------|--------|------|-----------------|------------------------|
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| Recovery | <50% | <5 | 5+ | Warmup, technique, rehab |
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| Endurance| 50-60% | 5-6 | 4-5 | Muscle endurance |
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| Hypertrophy | 60-75% | 6-8 | 2-4 | Muscle growth |
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| Strength | 75-85% | 7-9 | 1-2 | Neural adaptation |
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| Peak | 85%+ | 9-10 | 0-1 | Top-end strength, peaking |
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Training max (TM) is typically 90-95% of actual 1RM. This gives room to
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progress without overshooting.
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## Progression Methods
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### Linear Progression
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- Add weight each session (e.g., +5lb upper / +10lb lower)
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- Works for novices and early intermediates
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- Stall after 2-3 missed attempts → reset or switch method
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### Double Progression
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- Stay at same weight until you hit the top of the rep range for all sets
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- Then add weight and drop to the bottom of the rep range
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- Example: 3x8-12 @ 135lb. Add weight when you can do 3x12
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### Wave Loading (Juggernaut-style)
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- Cycle through rep schemes over weeks
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- Example: 10s → 8s → 5s → 3s waves, adding weight each wave
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- Each wave is 4-5 weeks with increasing intensity, decreasing volume
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### RPE-Based
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- Prescribe RPE targets rather than fixed weights
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- Auto-regulates based on daily readiness
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- Example: 3x5 @ RPE 8 — use whatever weight feels like you have 2 reps in reserve
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## Deload Guidelines
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Deload when:
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- 2+ weeks of stalled progress on main lifts
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- Cumulative fatigue is high (poor sleep, low motivation, constant soreness)
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- Coming back from illness/injury
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- After a peaking block
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Deload: reduce volume by 40-60%, keep intensity moderate. Lasts 1 week.
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## Injury Modifications (Distal Radius Fracture)
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The client broke their left wrist on 2026-05-16. Key considerations:
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- Wrist loading: be careful with heavy pressing (barbell bench, OHP).
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Dumbbells allow natural wrist rotation — prefer them when possible
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- Grip-intensive pulling: rows, deadlifts, farmer's carries may aggravate if
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grip is fatigued. Use straps if needed
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- Avoid: wrist extensions/flexions under load, narrow grip bench, heavy
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front rack position
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- Monitor: pain during or after session. Any sharp wrist pain → substitute
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or reduce load
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- Rehab: as wrist recovers, gradually reintroduce full range. The client was
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"recovering fast" as of their medical intake
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## Exercise Selection
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Given the client's equipment (see `inputs/equipment.md`), build balanced
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sessions:
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- **Push**: bench press (barbell/dumbbell), OHP (barbell/dumbbell), incline
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press, landmine press, dips (if available through rack)
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- **Pull**: pull-ups, barbell rows, dumbbell rows, pulldowns, face pulls,
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farmer's carries, deadlifts, RDLs
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- **Legs**: squats (barbell front/back), leg press (via rack?), RDLs, reverse
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hypers (via bench?), KB swings, lunges
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- **Core**: ab roller, hanging leg raises, planks, tib bar work
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Use the available outdoor terrain (steep hill, half-mile trail) for:
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- Loaded carries (walk up the hill with farmer's handles)
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- Sled work (if they have a sled)
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- Conditioning finishers (hill sprints, ruck)
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## Sample Session Structures
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### Full Body (3x/week)
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- Squat variation
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- Horizontal push
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- Horizontal pull
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- Vertical push or pull
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- Single-leg or core
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- Conditioning finisher
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### Upper/Lower (4x/week)
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- **Upper A**: horizontal push, vertical pull, horizontal pull, vertical push
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- **Lower A**: squat focus, hinge, single-leg, core
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- **Upper B**: vertical push, horizontal pull, vertical pull, horizontal push
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- **Lower B**: hinge focus, squat, single-leg, core
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### Push/Pull/Legs (6x/week)
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- **Push**: chest, shoulders, triceps
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- **Pull**: back, biceps, rear delts
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- **Legs**: quads, hamstrings, glutes, calves
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## Interpreting Historical Data
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The client's `inputs/Juggernaut training.xlsx` contains their previous
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Juggernaut training cycles. When they want to restart Juggernaut:
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- Look for the last cycle's top set weights
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- Adjust for current estimated 1RM (accounting for detraining after 1.5 years off)
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- Start a new wave at ~80-85% of previous training max, or run a "bridge"
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cycle to rebuild work capacity first
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## General Coaching Notes
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- Start conservatively and add volume/intensity based on feedback
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- Prefer submaximal training (~80%) for most of the year; peak sparingly
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- Change one variable at a time (volume OR intensity, never both)
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- A bad workout is not a crisis — just deload or reset and keep going
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- Weight loss is driven primarily by diet; training preserves muscle during a
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cut
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- Blood pressure and gout benefit from consistent cardio, hydration, and weight
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management
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