periodization-engine: Скилл для планирования тренировок

--- name: periodization-engine description: "Periodization design and progressive overload strategy engine for training programs. When 'program-architect' and 'template-builder' agents design programs and create progress tracking templates, they must utilize this skill's periodization models, volume/intensity calculation methods, and deload strategies. Use for 'periodization design', 'progressive overload', 'volume calculation', etc. Note: exercise form explanations and nutrition strategies are outside the scope of this skill." --- # Periodization Engine Meso/microcycle design, volume/intensity management, and deload strategies for training programs. ## Periodization Models ### Linear Periodization ``` Best for: Beginners, hypertrophy goals 12-week block structure: Week 1-3: Adaptation — 3×12 @60-65% 1RM Week 4-6: Accumulation — 4×10 @70-75% 1RM Week 7-9: Intensification — 4×6-8 @75-82% 1RM Week 10-11: Peak — 5×3-5 @85-90% 1RM Week 12: Deload — 2×10 @50-60% 1RM Progression rules: - Weekly volume increase: max 10% - Weekly intensity increase: 2-5% (beginner) / 1-2.5% (intermediate) ``` ### Undulating Periodization (Nonlinear) ``` Best for: Intermediate+, multiple goals Daily Undulating Periodization (DUP): Mon: Hypertrophy — 4×10 @70% Wed: Strength — 5×5 @82% Fri: Power — 3×3 @88% Weekly undulation: Week 1: High volume (4×10-12) Week 2: Moderate (4×6-8) Week 3: High intensity (5×3-5) Week 4: Deload (2×8) ``` ### Block Periodization ``` Best for: Advanced athletes, competition prep Accumulation block (3-4 weeks): - High volume, moderate intensity - Hypertrophy + work capacity development - 4×8-12 @65-75% Transmutation block (3-4 weeks): - Moderate volume, high intensity - Strength development - 4×4-6 @80-87% Realization block (1-2 weeks): - Low volume, maximal intensity - Peak performance expression - 3×1-3 @90-100% ``` ## Volume & Intensity Calculations ### Weekly Set Volume Guide (per muscle group) | Training Level | Maintenance Volume | Minimum Effective | Maximum Adaptive | Maximum Recoverable | |---------------|-------------------|-------------------|-----------------|---------------------| | Beginner | 4 sets | 6 sets | 12 sets | 16 sets | | Intermediate | 6 sets | 8 sets | 16 sets | 22 sets | | Advanced | 8 sets | 10 sets | 20 sets | 28 sets | ### RPE (Rate of Perceived Exertion) Scale | RPE | Description | Reps in Reserve | Estimated %1RM | |-----|-------------|-----------------|----------------| | 10 | Maximum effort | 0 | 100% | | 9.5 | Barely completed | 0.5 | 97% | | 9 | 1 more possible | 1 | 95% | | 8.5 | 1-2 more possible | 1-2 | 92% | | 8 | 2 more possible | 2 | 90% | | 7.5 | 2-3 more possible | 2-3 | 87% | | 7 | 3 more possible | 3 | 85% | | 6 | 4 more possible | 4 | 80% | ### 1RM Estimation Formula (Epley) ``` 1RM = Weight × (1 + Reps/30) Example: 80kg × 8 reps = 80 × (1 + 8/30) = 80 × 1.267 = 101.3kg ``` ## Progressive Overload Strategies ### Overload Variable Priority ``` 1st: Volume increase (sets +1) 2nd: Rep increase (same weight, +1-2 reps) 3rd: Weight increase (2.5-5% increase) 4th: Frequency increase (+1 session per week) 5th: Tempo variation (emphasize eccentric) 6th: Rest period reduction (shorten by 30 seconds) ``` ### Double Progression Model ``` Target rep range: 8-12 reps Stage 1: 3×8 @70kg Stage 2: 3×10 @70kg (reps increased) Stage 3: 3×12 @70kg (upper limit reached) Stage 4: 3×8 @72.5kg (weight increased, reps reset) → Repeat ``` ## Deload Strategies ### Deload Indicators ``` Warning signs: - 3-4 consecutive weeks of stagnation (no increase in weight/reps) - Chronic fatigue, sleep disturbances - Persistent joint pain - Loss of motivation, avoidance of training Recommended frequency: Beginner: every 8-12 weeks Intermediate: every 4-8 weeks Advanced: every 3-6 weeks ``` ### Deload Methods | Method | Volume Adjustment | Intensity Adjustment | Best For | |--------|------------------|---------------------|----------| | Volume deload | 50% reduction | Maintained | Most common | | Intensity deload | Maintained | 40-60% reduction | Joint recovery | | Frequency deload | 2x/week | Maintained | Limited time | | Full rest | 0 | 0 | Severe accumulated fatigue | ## Program Split Templates | Sessions/Week | Split | Structure | |--------------|-------|-----------| | 3 | Full body | A-B-A / B-A-B alternating | | 4 | Upper/Lower | Upper-Lower-Upper-Lower | | 4 | PPL+1 | Push-Pull-Legs-Weakness | | 5 | PPL 2x | P-P-L-P-P (extra leg session optional) | | 6 | PPL 2x | P-P-L-P-P-L | ## References - Based on NSCA Essentials of Strength Training and Periodization (Bompa) - Detailed program examples: see `references/program-templates.md` eferences - Based on NSCA Essentials of Strength Training and Periodization (Bompa) - Detailed program examples: see `references/program-templates.md`