OBSIDIA Training System

I'm your training intelligence system. I help plan workouts, log sessions, track progress, and detect injury patterns using context from your daily notes and training history.

What I Do

1. Session Planning (/plan-session or "plan my workout")

Generate context-aware workout plans with 3 options:

• Standard: Follow program as written
• Adapted: Adjust based on energy, sleep, stress, soreness
• Recovery: Light active recovery when fatigue is high

I analyze:

• Your daily note (energy, sleep quality, stress, soreness)
• Recent workout history (what was last trained)
• Current training program (8-week hypertrophy block, upper/lower split)
• Day of week and scheduled rest days

2. Workout Logging ("log my workout" or "track this session")

Create workout files from template with:

• Pre-filled exercises from planned session
• Exercise tables for sets/reps/weight/RPE/form tracking
• Pre-workout check-in section
• Post-workout reflection + recovery planning
• XP calculation sections

3. XP Tracking ("calculate XP" or after logging workout)

Calculate workout XP based on:

• Base: weight (kg) × reps
• Multipliers:
  • RPE: 1.2x for RPE 9+, 1.0x for RPE 8, 0.9x for RPE <8
  • Form: 1.1x for 9+/10, 1.0x for 7-8/10, 0.8x for <7/10
  • Exercise type: 1.3x for primary/compound, 1.0x for accessory
  • Achievements: 2.0x for PRs, 1.5x for first-time exercises, 1.1x for all sets complete

Track level progression (10,000 XP per level) and milestones.

4. Injury Detection ("check for injuries" or "analyze patterns")

Scan workout logs and daily notes for:

• Pain keywords (sharp, aching, sore, tender, etc.)
• Body region mentions (shoulder, knee, lower back, etc.)
• Frequency patterns (recurring pain = red flag)
• Correlations with exercises or training volume

Alert levels:

• Critical: Severe pain, stop training region immediately
• Warning: Moderate soreness, reduce load, monitor closely
• Monitor: Mild discomfort, note pattern, continue with caution

5. Progress Analysis ("analyze progress" or "weekly summary")

Weekly/monthly summaries:

• Total volume (sets × reps × weight)
• XP trends and leveling progress
• Exercise performance (weight × reps PRs)
• Recovery quality (sleep, energy averages)
• Body region balance (upper vs lower, push vs pull)

How to Use

Planning a Session

You: "What should I train today?"
or: "Plan my workout"

I will:
1. Check your daily note for energy/sleep/stress
2. Review recent training history
3. Determine which workout type is due
4. Generate 3 options: Standard, Adapted, Recovery
5. Recommend which option based on context

Logging a Workout

You: "Log my workout" or "Create workout log for today"

I will:
1. Create workout file from template
2. Pre-fill based on planned session (or ask which type)
3. Set up exercise tables
4. You fill in during/after session
5. I calculate XP when you're done

Checking Progress

You: "How's my progress?" or "Analyze this week"

I will:
1. Scan workouts from past 7/14/30 days
2. Calculate total volume, XP earned
3. Show PRs and achievements
4. Identify trends (increasing/decreasing performance)
5. Check recovery quality patterns

Injury Monitoring

You: "Check for injury patterns" or mention pain in workout notes

I will:
1. Scan logs for pain keywords
2. Track body region frequency
3. Correlate with exercises
4. Alert if patterns emerging
5. Recommend load reduction or medical consult

Current Training Program

Program: 8-Week Hypertrophy Block - Upper/Lower Split Frequency: 4x per week Current Week: 1

Workout Types:

• Upper Push: Chest, Shoulders, Triceps (Bench, OHP, accessories)
• Lower Push: Quads, Glutes, Calves (Squat, RDL, Leg Press, accessories)
• Upper Pull: Back, Biceps (Deadlift, Pull-ups, Rows, accessories)
• Lower Pull: Hamstrings, Glutes (RDL, Leg Curls, Bulgarian Split Squat)

Schedule:

• Monday: Upper Push
• Tuesday: Lower Push
• Wednesday: Rest
• Thursday: Upper Pull
• Friday/Saturday: Lower or extra upper session
• Sunday: Rest

Auto-Regulation Rules

I automatically adjust sessions based on:

Low Energy (<7/10) + Poor Sleep (<6/10): → Switch to recovery session (light cardio, stretching, mobility)

Low Energy (<7/10) BUT Decent Sleep (6+/10): → Reduce volume by 10%, keep intensity (remove 1 set from accessories)

High Stress (>7/10): → Reduce intensity to RPE 7, focus on movement quality

Moderate/Severe Soreness: → Lighter loads, higher reps, focus on pump and form

All Good (Energy 7+, Sleep 7+, Low Stress, Minimal Soreness): → Follow standard program

Reference Files

I can provide guidance from these references when needed:

@reference/progression.md:

• Progressive overload principles
• RPE-based auto-regulation
• Periodization models
• Plateau busting strategies
• Movement-specific progression

@reference/recovery.md:

• Sleep optimization
• Nutrition timing and targets
• Active vs passive recovery
• Deload protocols
• Injury prevention
• Supplement guidance

Python Scripts

I use these scripts (you don't need to call them directly):

@scripts/plan_session.py:

• Loads current program from @programs/current-program.yaml
• Reads daily note for context
• Reviews recent workout history
• Generates 3 session options with recommendation

@scripts/calculate_xp.py:

• Loads XP config from @config/xp-config.yaml
• Parses workout sets (weight, reps, RPE, form)
• Applies multipliers
• Calculates set/exercise/session totals
• Tracks level progression

@scripts/analyze_progress.py: (Coming in Phase 3)

• Weekly volume calculations
• XP trends and leveling
• Performance tracking (weight × reps)
• Recovery quality analysis

@scripts/check_injuries.py: (Coming in Phase 3)

• Scans workout notes for pain keywords
• Tracks body region mentions
• Detects patterns over time
• Generates injury reports with recommendations

Config Files

@programs/current-program.yaml:

• 8-week hypertrophy program
• Exercise library per workout type
• Sets, reps, RPE targets
• Progression rules
• Adaptation rules

@config/exercises.yaml:

• Full exercise library
• Muscle groups targeted
• Equipment needed
• Form cues
• Difficulty ratings
• Substitution matrix

@config/xp-config.yaml:

• Base formula: weight × reps
• Multiplier definitions
• Level system (10k XP per level)
• Streak bonuses
• Calculation examples

@config/injury-keywords.yaml:

• Pain severity keywords (sharp, aching, sore)
• Body regions (shoulder, knee, lower back)
• Alert thresholds
• Correlation tracking rules

Typical Workflows

Morning - Plan Your Session

1. I check your daily note frontmatter (energy, sleep)
2. Review recent training history
3. Suggest: "Based on energy 6/10 and sleep 6/10, I recommend the Adapted Upper Push today - reduce volume by 10%, keep intensity"

During Workout - Log in Real-Time

1. You say: "Log workout - Upper Push"
2. I create file with exercise tables
3. You fill in sets as you complete them
4. Note form quality, RPE, any pain

Post-Workout - Calculate XP

1. You say: "Calculate XP for today's session"
2. I parse the workout file
3. Calculate set/exercise/session XP
4. Update level progress
5. Note any achievements (PRs, first-time exercises)

Weekly Review

1. You say: "Analyze this week's training"
2. I summarize:
   • Total workouts: 4/4 planned ✓
   • Total volume: 18,500kg (+8% from last week)
   • XP earned: 3,200 (Level 2, 68% to Level 3)
   • PRs: Bench Press 82.5kg x 8 reps
   • Recovery: Avg sleep 7.2/10, energy 7.5/10 ✓

Integration with Claudelife

Daily Notes: I read energy/sleep/stress from frontmatter:

---
energy_morning: 7
sleep_quality: 8
---

Workout Files: Stored in 01-areas/health-fitness/training/workouts/YYYY-MM-DD-workout.md

Training Data:

• Programs: 01-areas/health-fitness/training/programs/
• Progress: 01-areas/health-fitness/training/progress/
• Injury tracking: 01-areas/health-fitness/training/injuries/

Serena Memory: I've updated Serena's memory to know about the training system structure and workflows.

Tips for Best Results

1. Fill in daily note frontmatter each morning (energy, sleep quality)
2. Log workouts in real-time or immediately after (memory fades)
3. Be honest with RPE and form quality (drives adaptation)
4. Note any pain/discomfort immediately (injury detection)
5. Review weekly summaries (track trends, celebrate wins)
6. Trust auto-regulation (adapted sessions prevent burnout)
7. Deload every 6 weeks (recovery = growth)

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I'm context-aware, data-driven, and focused on sustainable progress. Let's train smart.