Workout Plans Archive¶
This directory contains all your personalized workout plans, organized chronologically. Each plan is designed based on your current fitness level, goals, and progress from previous phases.
Current Active Plan¶
🟢 Plan 01: Foundation Building (December 21, 2024) - Duration: 8-12 weeks - Focus: Movement foundation, form mastery, strength building - Frequency: 2x per week at gym - Goals: Functional strength, health improvement, endurance, flexibility
Plan History¶
| Plan # | Name | Created | Duration | Status | Focus |
|---|---|---|---|---|---|
| 01 | Foundation Building | Dec 21, 2024 | 8-12 weeks | 🟢 Active | Movement foundation, form mastery |
Upcoming Plans (Planned)¶
Plan 02: Strength Development (Planned for March 2025) - Frequency: 3x per week - Focus: Progressive overload, compound movements - Goals: Increased strength, muscle development
Plan 03: Performance Integration (Planned for June 2025) - Frequency: 3-4x per week - Focus: Swimming integration, athletic performance - Goals: Endurance, power, sport-specific skills
Plan Creation Guidelines¶
When to Create a New Plan¶
- Successful completion of current plan duration
- Plateau in progress for 2+ weeks despite good adherence
- Change in goals or available time/equipment
- Significant life changes affecting training schedule
- Every 8-16 weeks for planned periodization
Plan Naming Convention¶
Format: [Plan Number]_[Focus Name]_[Creation Date].en.md
Examples:
- 01_foundation_building_2024-12-21.en.md
- 02_strength_development_2025-03-15.en.md
- 03_performance_integration_2025-06-01.en.md
Required Plan Components¶
Each workout plan must include:
- Introduction & Philosophy
- Complete list of body parts and muscle groups targeted
- Training philosophy and approach
-
Expected duration and outcomes
-
Detailed Workouts
- Exercise selection with sets, reps, rest periods
- Progression schemes and form cues
-
Warm-up and cool-down protocols
-
Nutrition Guidelines
- Caloric and macronutrient targets
- Meal timing strategies
-
Hydration protocols
-
Recovery & Mobility
- Sleep optimization
- Daily mobility work
-
Recovery indicators
-
Progress Tracking
- Measurement protocols
- Adaptation indicators
- Success metrics
Progress Review Schedule¶
Monthly Check-ins¶
- Week 4: Progress assessment and minor adjustments
- Week 8: Mid-plan evaluation and potential modifications
- Week 12: Full plan completion review and next phase planning
Key Performance Indicators (KPIs)¶
- Strength Progress: Weight increases in main lifts
- Movement Quality: Form improvements and confidence
- Body Composition: Measurements and progress photos
- Energy & Recovery: Sleep quality and workout readiness
- Adherence: Consistency percentage and missed sessions
Training Philosophy Evolution¶
As you progress through plans, we'll evolve your training based on:
Phase 1: Foundation (Plans 1-2)¶
- Movement pattern mastery
- Basic strength development
- Habit formation and consistency
Phase 2: Development (Plans 3-4)¶
- Progressive overload emphasis
- Exercise complexity increase
- Specialization introduction
Phase 3: Performance (Plans 5+)¶
- Goal-specific training
- Advanced programming techniques
- Long-term athletic development
Notes & Observations¶
This section will be updated as you progress through different plans
Plan 01 Notes¶
- Starting phase: December 21, 2024
- Initial focus: Learning gym environment and basic movements
- Key adaptations to monitor: Form improvement, strength gains, recovery
Remember: Each plan builds upon the previous one. Your consistency and progress from Plan 01 will directly influence the design and success of future plans. Trust the process and focus on quality execution!