# OBSIDIA Training System

> Intelligent training session planning, workout logging, XP tracking, injury pattern detection, and progress analysis for resistance training. Activates when user mentions gym, workout, training, exercise, or asks to plan/log sessions.

- Skill: `majiayu000/obsidia-training-system` (Agent Skill, multi-file: 2 files)
- Install (CLI): `npx skillmds add majiayu000/obsidia-training-system`
- Raw SKILL.md: https://api.skillmd.com/api/skills/majiayu000/obsidia-training-system/raw
- Safety review: pending
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: Coding & Dev Tools
- Author: majiayu000 (https://skillmd.com/u/majiayu000)
- Updated: 2026-09-09
- Page: https://skillmd.com/skills/majiayu000/obsidia-training-system

---


# 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:
```yaml
---
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)

---

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