name: training
description: Personalized fitness programming with assessment, routine generation, nutrition guidance, and progress tracking
agent: advisor
version: 1.0
classification: public
last_updated: 2026-01-26
effort_default: STANDARD

⛔ DUAL-PATH ROUTING - READ THIS FIRST

STOP. This skill requires the advisor agent for complex requests.

Identity check: If you are NOT the advisor agent AND your request is complex
(personalized programs, multi-phase coaching, nutrition planning) → DELEGATE NOW:

typescript Task(subagent_type="advisor", prompt="Execute training skill. Request: {user_request}")

DO NOT proceed if you lack advisor expertise for:
- Personalized program design
- Assessment interpretation
- Nutrition planning
- Progress analysis

Path 1 - Simple (Tier 1/Haiku): General fitness information
- "What's a good beginner workout?"
- "Tell me about HIIT training"
- Routes directly, no delegation needed

Path 2 - Complex (Advisor): Personalized programs
- "Create a personalized 12-week training program"
- "Adjust my routine based on progress"
- Requires advisor delegation

Personal Training Skill

Personalized fitness programs tailored to individual goals, equipment, and schedule

Model Tier Routing

This skill uses the three-tier orchestration engine for cost-optimal execution:

Routing Decision Tree:
- Training advice and templates: Tier 1 (Free) - $0.00 (e.g., "Show workout template")
- Personalized training program generation: Tier 2b (Grok 4.1 Fast) - $0.70/1M ← Primary
- Complex multi-week programs with progression: Tier 2b (Grok 4.1 Fast) - $0.70/1M (large context for customization)

Why Tier 2b for training?
- Complex personalization logic (goals, equipment, schedule)
- Multi-step program generation (assess → design → generate)
- Large context for nutrition guidance integration
- Cost savings vs. Sonnet: 71% ($0.70 vs $2.40 per 1M)

How it works:
1. You invoke /training with your fitness goals
2. Base Claude's tier selector analyzes complexity and personalization needs
3. Request routes to Tier 2b automatically for program generation
4. Haiku handles initial draft generation (cheaper pass)
5. Tier 2b validates personalization and progression logic

Cost Model:
- Simple workout routine: ~$0.70 (Tier 2b for personalization)
- Complete program (workout + nutrition): ~$1.40 (full orchestration)
- Progress tracking: ~$0.35 (lighter analysis)

Reference: See docs/skill-tier-integration.md for complete skill mapping.

Workflow Diagram

┌─────────────┐     ┌─────────────┐     ┌─────────────┐     ┌─────────────┐     ┌─────────────┐
│   ASSESS    │────▶│   DESIGN    │────▶│  GENERATE   │────▶│ NUTRITION   │────▶│   TRACK     │
│             │     │             │     │             │     │             │     │             │
│ 7-question  │     │ Program     │     │ Weekly      │     │ Macro       │     │ Progress    │
│ intake      │     │ principles  │     │ routine     │     │ guidance    │     │ review      │
└─────────────┘     └─────────────┘     └─────────────┘     └─────────────┘     └─────────────┘
      │                   │                   │                   │                   │
      ▼                   ▼                   ▼                   ▼                   ▼
   Goal, level,        Progressive         Tables with         Meal templates     Weekly
   equipment,          overload +          sets/reps/rest      by goal            check-ins
   schedule            recovery

Quick Start

"Create a workout program for me"
"I want to get stronger but only have 20 minutes"
"Design a home workout routine without equipment"

Output: output/health/fitness/{program-name}-{YYYY-MM}/

Mode Detection

Phase 1: Initial Assessment

Gather through multi-choice questions (5-7 questions max):

Question 1: Primary Goal

• Strength - Build muscle, increase lifting capacity
• Endurance - Improve cardiovascular fitness, stamina
• Weight Loss - Reduce body fat, improve body composition
• Flexibility - Increase mobility, reduce stiffness
• General Fitness - Overall health improvement

Question 2: Current Fitness Level

• Beginner - New to exercise or returning after 6+ months
• Intermediate - Consistent exercise 3-6 months
• Advanced - Regular training 1+ years

Question 3: Available Time

• 15 minutes - Quick daily routine
• 20-30 minutes - Standard session
• 45-60 minutes - Comprehensive workout
• Flexible - Varies by day

Question 4: Equipment Access

• None - Bodyweight only
• Minimal - Resistance bands, dumbbells
• Home Gym - Barbell, bench, rack
• Full Gym - Commercial gym access

Question 5: Training Frequency

• 2-3x/week - Maintenance/beginner
• 4x/week - Balanced progression
• 5-6x/week - Intensive training

Question 6: Limitations (Optional)

• Joint issues (specify)
• Back problems
• Time constraints
• Mobility limitations
• None

Question 7: Schedule Preference

• Morning - Before work
• Midday - Lunch break
• Evening - After work
• Flexible - Varies

Phase 2: Program Design

Training Principles Applied

Progressive Overload:
- Weekly volume/intensity progression
- Deload every 4-6 weeks

Exercise Selection:
- Compound movements prioritized
- Balanced push/pull/legs
- Appropriate for equipment level

Recovery:
- 48-72 hours between same muscle groups
- Active recovery recommendations

Program Templates by Goal

Strength Focus:
- Rep range: 3-6 reps
- Sets: 3-5 per exercise
- Rest: 2-3 minutes
- Frequency: 3-4x/week

Endurance Focus:
- Rep range: 12-20 reps or timed intervals
- Sets: 2-4 per exercise
- Rest: 30-60 seconds
- Frequency: 4-5x/week

Weight Loss Focus:
- Circuit training format
- Higher rep ranges (10-15)
- Minimal rest (30-45 seconds)
- HIIT components

General Fitness:
- Mixed rep ranges
- Full body approach
- 3x/week balanced

Phase 3: Weekly Routine Generation

Sample Output Structure

## Week 1: Foundation Phase

### Day 1: Upper Body Push
| Exercise | Sets | Reps | Rest | Notes |
|----------|------|------|------|-------|
| Push-ups | 3 | 10-12 | 60s | Modify on knees if needed |
| Pike Press | 3 | 8-10 | 60s | Shoulder focus |
| Diamond Push-ups | 2 | 8-10 | 45s | Tricep emphasis |
| Plank | 3 | 30s | 30s | Core stability |

**Total Time:** ~18 minutes
**Focus:** Chest, shoulders, triceps, core

### Day 2: Lower Body
[Similar table format]

### Day 3: Rest or Active Recovery
- Light walking (15-20 min)
- Stretching routine
- Foam rolling

Rotation Schedule

4-Week Mesocycle:
- Week 1-2: Base building (moderate intensity)
- Week 3: Intensification (increased volume/weight)
- Week 4: Deload (reduced volume, maintain intensity)

Exercise Rotation:
- Swap variations every 4-6 weeks
- Maintain movement patterns, change exercises
- Prevent adaptation plateaus

Phase 4: Nutrition Guidance

Note: General guidance only, not medical/dietary advice.

Macronutrient Framework

Meal Timing Suggestions

• Pre-workout: 1-2 hours before (carbs + protein)
• Post-workout: Within 2 hours (protein + carbs)
• Hydration: 0.5-1oz per pound bodyweight daily

Simple Meal Templates

• Provide 3-5 meal ideas per goal
• Emphasize whole foods
• Accommodate dietary preferences

Phase 5: Progress Tracking

Weekly Check-In Format

## Progress Review: Week X

### Completed Workouts
| Day | Planned | Completed | Notes |
|-----|---------|-----------|-------|
| Mon | Upper Push | Yes | Increased push-ups to 12 |
| Wed | Lower | Yes | Hip felt tight |
| Fri | Upper Pull | Partial | Cut short (time) |

### Metrics (Optional)
- Body weight: ___
- Energy level: 1-10
- Sleep quality: 1-10
- Soreness level: 1-10

### Adjustments for Next Week
- [Recommendations based on feedback]

Output Structure

output/health/fitness/{program-name}-{YYYY-MM}/
├── PROGRAM-OVERVIEW.md       # Goals, assessment, schedule
├── WEEKLY-ROUTINE.md         # Current week's workouts
├── EXERCISE-LIBRARY.md       # Exercise descriptions + form cues
├── NUTRITION-GUIDE.md        # Meal templates, macros
├── PROGRESS-TRACKER.md       # Weekly check-ins
└── RESOURCES.md              # References and further reading

Visual Elements

Workout Tables

• Clear exercise/sets/reps/rest format
• Color-coded by muscle group (in rendered markdown)
• Notes column for modifications

Progress Charts (Markdown)

Week 1: ████████░░ 80%
Week 2: █████████░ 90%
Week 3: ██████████ 100%
Week 4: ███████░░░ 70% (deload)

Weekly Schedule Grid

        Mon   Tue   Wed   Thu   Fri   Sat   Sun
Week 1  Push  Rest  Pull  Rest  Legs  Active Rest
Week 2  Push  Rest  Pull  Rest  Legs  Active Rest

Reference Sources

Exercise Form & Programming:
- NSCA (National Strength & Conditioning Association)
- ACSM (American College of Sports Medicine)
- ExRx.net (Exercise Prescription)
- Stronger by Science (evidence-based training)

Nutrition:
- Examine.com (supplement/nutrition research)
- Precision Nutrition (practical nutrition)
- ISSN (International Society of Sports Nutrition)

Recovery:
- Sleep Foundation
- NASM (National Academy of Sports Medicine)

Disclaimers

Required in all outputs:

This program is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult a physician before starting any exercise program, especially if you have pre-existing health conditions. Stop immediately if you experience pain, dizziness, or discomfort.

Integration

Agent: advisor
Invocation: Detected via keywords (workout, fitness, exercise, training program)

Examples

Quick Home Workout Request

User: "I need a 20-minute home workout, no equipment, beginner level"

→ Skip full assessment (enough info provided)
→ Generate 3x/week bodyweight program
→ Include warm-up and cool-down
→ Provide exercise modifications

Full Program Design

User: "Help me build a strength training program"

→ Run full 7-question assessment
→ Generate 4-6 week periodized program
→ Include nutrition guidance
→ Set up progress tracking

Version: 1.0
Updated: 2025-12-18
Framework: Intelligence Adjacent (IA)