Afrexai Fitness Engine

# Fitness & Training Engineering

> Complete periodized training system — program design, progressive overload, recovery optimization, body composition, and race prep. Works for any goal: strength, hypertrophy, endurance, hybrid (Hyrox/CrossFit), or general fitness. Zero dependencies.

## Quick Health Check

Run `/fitness-check` on any training program. Score each signal 0–2:

| # | Signal | 0 (Red) | 1 (Yellow) | 2 (Green) |
|---|--------|---------|------------|-----------|
| 1 | Progressive overload | No tracking, random weights | Some tracking, inconsistent | Logged every session, planned progression |
| 2 | Program structure | No plan, different every day | Loosely follows a split | Periodized with mesocycles |
| 3 | Recovery management | <6h sleep, no rest days | Some rest, inconsistent sleep | 7-9h sleep, planned deloads |
| 4 | Nutrition alignment | No macro awareness | Tracks sometimes | Protein target hit daily |
| 5 | Movement quality | Pain during lifts, no warmup | Occasional warmup, some issues | Full warmup, pain-free movement |
| 6 | Balance | All push, no pull; all upper, no lower | Minor imbalances | Push/pull/legs balanced, mobility included |
| 7 | Consistency | <2x/week or constantly changing | 3x/week with gaps | 3-6x/week sustained >8 weeks |
| 8 | Goal specificity | No clear goal | Vague goal ("get fit") | SMART goal with timeline |

**Score: /16** → 0-5: Complete redesign needed | 6-10: Fix gaps first | 11-14: Optimize details | 15-16: Elite — maintain and periodize

---

## Phase 1: Athlete Assessment

### Training Brief YAML

```yaml
athlete_brief:
  name: ""
  age: 0
  sex: "M/F"
  height_cm: 0
  weight_kg: 0
  body_fat_pct: 0  # estimate if unknown
  training_age_years: 0  # years of consistent training
  
  goals:
    primary: ""  # strength / hypertrophy / fat loss / endurance / hybrid / general fitness
    secondary: ""
    target_event: ""  # e.g., "Hyrox London — June 2026"
    timeline_weeks: 0
  
  current_training:
    frequency_p...

# 🏋️ Fitness & Training Engineering by AfrexAI

Complete periodized training system — program design, progressive overload, recovery optimization, body composition, and race prep. Works for any goal: strength, hypertrophy, endurance, hybrid (Hyrox/CrossFit), or general fitness.

## Install

```bash
clawhub install afrexai-fitness-engine
```

## What You Get

- **8-signal training health check** with /16 scoring
- **Periodization models** — linear, undulating, block, conjugate, hybrid
- **Complete programs** — Beginner Full Body, Intermediate Upper/Lower, Hyrox 12-Week Prep
- **Exercise selection** — movement pattern requirements, rep range guides, RPE scale
- **Volume landmarks** — MEV/MAV/MRV per muscle group with progression rules
- **Running programming** — HR zones, 80/20 rule, conditioning modalities
- **Recovery system** — fatigue monitoring, deload protocols, readiness scoring
- **Nutrition for training** — macro targets by goal, pre/intra/post workout, evidence-based supplements
- **Mobility & injury prevention** — daily routine, warmup protocols, common issue fixes
- **Body composition** — fat loss protocol, muscle gain protocol, recomposition guidance
- **Race prep** — taper protocols, race day checklist
- **Progress tracking** — workout log YAML, weekly review template
- **Plateau troubleshooting** — decision tree for stalled progress

## Quick Start

Ask your agent:
- "Design a 4-day training program for hypertrophy"
- "Score my current program with /fitness-check"
- "Build a 12-week Hyrox prep plan"
- "I'm stuck at 100kg bench — help me break through"
- "Set up my cutting macros at 85kg"

## ⚡ Level Up

Want industry-specific AI context packs for your business?

**[Browse AfrexAI Context Packs →](https://afrexai-cto.github.io/context-packs/)**

$47 each — Healthcare, SaaS, Fintech, and 7 more verticals. Complete agent configurations with industry knowledge, workflows, and automation playbooks.

## 🔗 More Free Skills by AfrexAI

- [afrexai-nutrition-ma...