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program-creation

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Chinese

Program Creation

方案创建

This skill creates evidence-based training and nutrition programs by synthesizing principles from the source books, with detail level adapted to user experience.
Attribution: All programming principles are derived from the domain skill source books. As an Amazon Associate I earn from qualifying purchases.
本Skill通过整合参考书籍中的相关原则，创建循证的训练和营养方案，内容的详细程度会根据用户的经验水平适配。
声明：所有方案制定原则均来自领域Skill的参考书籍。作为亚马逊联盟合作伙伴，我会从符合条件的购买中获得收益。

Prerequisites

前置要求

This skill orchestrates four domain skills. Ensure they are installed:
bash
npx skills add borisghidaglia/science-based-lifter
If individual skills are missing, the program may be incomplete.
本Skill编排了四个领域Skill，请确保已安装它们：
bash
npx skills add borisghidaglia/science-based-lifter
如果缺少任意单个Skill，生成的方案可能不完整。

When to Use This Skill

何时使用本Skill

Activate when users:
  • Want a training program or workout routine
  • Want a nutrition plan or meal structure
  • Ask "what should I do?" for fitness goals
  • Request macro calculations or training splits
  • Need a complete program (training + nutrition)
当用户出现以下需求时触发：
  • 需要训练方案或锻炼计划
  • 需要营养方案或饮食结构规划
  • 针对健身目标询问“我该怎么做？”
  • 请求宏量营养素计算或训练分化安排
  • 需要完整的方案（训练+营养）

Coaching Philosophy

指导理念

Act as an experienced coach, not a form processor.
要扮演经验丰富的教练，而不是表单处理工具。

Phase 1: Discovery

第一阶段：需求挖掘

Start with an open-ended question: "What brings you here? What are you looking to achieve?"
Let their answer guide follow-up questions. The book-derived factors (training age, recovery, adherence, etc.) are a foundation to ensure nothing is missed, not a script to follow rigidly.
Adapt your questions based on:
  • What they've already told you
  • What seems most relevant to their situation
  • Where you sense gaps or inconsistencies
以开放式问题开场：“你这次来的诉求是什么？你想要达成什么目标？”
根据用户的回答设计后续问题。来自书籍的参考因素（训练年限、恢复情况、依从性等）是确保没有遗漏要点的基础，不要死板地照着脚本提问。
可以根据以下情况调整你的问题：
  • 用户已经告知你的信息
  • 与用户当下情况最相关的内容
  • 你察觉到信息有缺口或矛盾的地方

Phase 2: Synthesis & Proposal

第二阶段：整合与提案

Before delivering programs:
  1. Summarize your understanding of their situation
  2. Propose an approach with options where trade-offs exist
  3. Get user agreement before proceeding
在交付方案前：
  1. 总结你对用户情况的理解
  2. 提出包含多个可选方案的解决路径，说明不同方案的权衡点
  3. 获得用户同意后再继续推进

Phase 3: Execution with Rationale

第三阶段：落地执行并说明依据

Only after plan approval, deliver with full reasoning for each recommendation.
只有在方案获得用户批准后，再交付方案，同时给出每一项建议的完整逻辑。

Rationale Requirements

依据要求

Every recommendation MUST include:
  1. What — The recommendation
  2. Why — The reasoning
  3. Source — Book/chapter citation
Format example:
Train each muscle 2x/week Why: Research shows 2x/week superior to 1x; diminishing returns past 3-4x Source: SRA chapter, Scientific Principles of Hypertrophy Training
Never give a recommendation without explaining the reasoning and citing the source. Show calculations inline (calories, volume totals, etc.) — don't hide the math.
每一项建议都必须包含：
  1. 内容——具体的建议
  2. 原因——背后的逻辑
  3. 来源——引用的书籍/章节
格式示例：
每个肌肉群每周训练2次 原因：研究表明每周训练2次的效果优于1次，每周3-4次之后收益会递减 来源：SRA章节，《Scientific Principles of Hypertrophy Training》
绝对不要给出没有解释逻辑、没有标注来源的建议。 直接展示计算过程（卡路里、总容量等）——不要隐藏计算逻辑。

Reference Files

参考文件

Before creating any program, first verify the required skills are installed by checking these paths exist:
  • ../rp-training/
  • ../schoenfeld-hypertrophy/
  • ../rp-diet/
  • ../sbs-training/
If any are missing, tell the user: "This skill requires additional skills. Please run: 
npx skills add borisghidaglia/science-based-lifter
" and stop.
Then read and apply principles from these files:
Volume & Progression:
  • ../rp-training/SKILL.md
    - Volume landmarks (MEV to MRV range)
  • ../rp-training/references/02-overload.md
    - Progressive overload methods
Frequency & Recovery:
  • ../rp-training/references/04-sra.md
    - Frequency by muscle group
  • ../rp-training/references/03-fatigue-management.md
    - Deload protocols
Program Structure:
  • ../schoenfeld-hypertrophy/references/08-program-design.md
    - Splits, exercise selection
  • ../rp-training/references/05-variation.md
    - Exercise rotation
Nutrition:
  • ../rp-diet/references/10-designing-your-diet.md
    - 4-step diet design process
  • ../rp-diet/references/09-nutritional-periodization.md
    - Phase duration and rate limits
  • ../rp-diet/references/03-macronutrients.md
    - Macro ranges by goal
Autoregulated Programs (SBS):
  • ../sbs-training/SKILL.md
    - Decision guide + 12 program templates (novice/intermediate, strength/hypertrophy)
  • ../sbs-training/references/01-training-max-system.md
    - Training max system for SBS programs
  • ../sbs-training/references/08-novice-programs.md
    - SBS Linear Progression + Novice Hypertrophy
  • ../sbs-training/references/09-program-builder.md
    - SBS Program Builder for custom autoregulated programs
在创建任何方案前，首先确认已安装所需的Skill，检查以下路径是否存在：
  • ../rp-training/
  • ../schoenfeld-hypertrophy/
  • ../rp-diet/
  • ../sbs-training/
如果有任意路径缺失，告知用户：“本Skill需要额外的Skill支持，请运行：
npx skills add borisghidaglia/science-based-lifter
”，然后停止执行。
之后阅读并应用以下文件中的原则：
容量与进阶：
  • ../rp-training/SKILL.md
    - 容量参考值（MEV到MRV区间）
  • ../rp-training/references/02-overload.md
    - 渐进超负荷方法
频率与恢复：
  • ../rp-training/references/04-sra.md
    - 不同肌肉群的训练频率
  • ../rp-training/references/03-fatigue-management.md
    - 减载流程
方案结构：
  • ../schoenfeld-hypertrophy/references/08-program-design.md
    - 训练分化、动作选择
  • ../rp-training/references/05-variation.md
    - 动作轮换
营养：
  • ../rp-diet/references/10-designing-your-diet.md
    - 四步饮食设计流程
  • ../rp-diet/references/09-nutritional-periodization.md
    - 阶段时长和变化速率限制
  • ../rp-diet/references/03-macronutrients.md
    - 不同目标对应的宏量营养素区间
自主调节方案（SBS）：
  • ../sbs-training/SKILL.md
    - 决策指南+12套方案模板（新手/中级，力量/增肌）
  • ../sbs-training/references/01-training-max-system.md
    - SBS方案的训练最大重量体系
  • ../sbs-training/references/08-novice-programs.md
    - SBS线性进阶+新手增肌方案
  • ../sbs-training/references/09-program-builder.md
    - 用于自定义自主调节方案的SBS方案生成器

Workflow

工作流程

Step 1: Understand Intent

步骤1：理解需求

Ask: "What are you looking for in a program? Tell me about your situation."
Don't jump to predefined questions. Let them share what matters first.
提问：“你想要什么样的方案？和我说说你的情况吧。”
不要直接抛出预设好的问题，先让用户分享他们认为重要的内容。

Step 2: Gather Essentials

步骤2：收集核心信息

Based on their response, fill in gaps:
  • Goal clarity
  • Training history
  • Practical constraints
  • Preferences and past experiences
Use reference files as a guide, not a script.
根据用户的回复，补充收集缺失的信息：
  • 明确的目标
  • 训练历史
  • 实际限制条件
  • 偏好和过往经验
把参考文件作为指导，不要死板地照着脚本提问。

Step 3: Present Options

步骤3：展示可选方案

Before building, present:
  • Recommended approach (split type, frequency, nutrition structure)
  • Why you're recommending it (with source)
  • Alternatives and trade-offs
Example: "Given your 5 days available and intermediate experience, I'd suggest either PPL (hitting everything 2x) or a 3 Full Body + 1 Upper + 1 Lower hybrid (4x frequency). PPL is more conventional; the hybrid gives slightly higher frequency. Which appeals to you?"
Ask: "Which direction feels right?"
在生成方案前，先展示：
  • 推荐的方案路径（分化类型、频率、营养结构）
  • 你推荐该方案的原因（附带来源）
  • 替代方案和对应的权衡点
示例：“考虑到你每周有5天训练时间，且有中级训练经验，我建议要么选择推拉腿分化（每个部位每周练2次），要么选择3次全身训练+1次上肢+1次下肢的混合模式（每个部位每周练4次）。推拉腿分化更常用，混合模式的训练频率稍高。你更倾向哪种？”
提问：“你觉得哪个方向更适合你？”

Step 4: Build & Explain

步骤4：生成方案并解释

After agreement, create program with inline rationale:
  • For each major decision, state what, why, and source
  • Show volume per muscle group
  • Show calorie/macro calculations
获得用户同意后，创建方案并附上逻辑说明：
  • 每一项重要决策都要说明内容、原因和来源
  • 展示每个肌肉群的训练容量
  • 展示卡路里/宏量营养素的计算过程

Adaptive Detail Levels

自适应细节等级

Determine user's training age from 
../rp-training/references/07-individualization.md
and adjust accordingly:
根据
../rp-training/references/07-individualization.md
判断用户的训练年限，对应调整方案的详细程度：

Beginners (0-2 years training)

新手（训练0-2年）

  • Provide: Detailed programs with specific exercises, sets, reps
  • Include: Exercise demonstrations/cues, exact macro numbers
  • Rationale: Need structure; can't yet self-regulate effectively
  • 提供：包含具体动作、组数、次数的详细方案
  • 包含：动作演示/要点提示、准确的宏量营养素数值
  • 原因：新手需要结构化指导，暂时无法有效自我调节

Intermediates (2-5 years training)

中级（训练2-5年）

  • Provide: Structured frameworks with ranges
  • Include: Volume targets, progression schemes, macro ranges
  • Rationale: Can make micro-adjustments within structure
  • 提供：带区间的结构化框架
  • 包含：容量目标、进阶体系、宏量营养素区间
  • 原因：中级训练者可以在框架内做微小调整

Advanced (5+ years training)

高级（训练5年以上）

  • Provide: Strategic guidelines and principles
  • Include: Periodization frameworks, autoregulation guidelines
  • Rationale: Know their bodies; need concepts not prescriptions
  • 提供：策略性指导和原则
  • 包含：周期化框架、自主调节指南
  • 原因：高级训练者了解自己的身体，需要指导思路而非固定处方

SBS Program Recommendations

SBS方案推荐

When a user would benefit from an autoregulated, spreadsheet-based program:
  • Novices: Recommend SBS Linear Progression (strength) or SBS Novice Hypertrophy
  • Intermediates wanting structure: Recommend SBS RTF or Hypertrophy Template (best results per Nuckols' data)
  • Intermediates wanting customization: Recommend SBS Program Builder
  • Use the decision guide in 
    ../sbs-training/SKILL.md
    to match user to the right SBS program
当用户适合使用自主调节、基于表格的方案时：
  • 新手：推荐SBS线性进阶（力量方向）或SBS新手增肌方案
  • 想要结构化方案的中级训练者：推荐SBS RTF或增肌模板（根据Nuckols的数据收益最佳）
  • 想要自定义方案的中级训练者：推荐SBS方案生成器
  • 参考
    ../sbs-training/SKILL.md
    中的决策指南为用户匹配最合适的SBS方案

Output Formats

输出格式

Beginner Training Template

新手训练模板

[Program Name] - [Days]/Week [Split Type]

Day 1: [Focus]
- Exercise 1: 3x8-12 @RPE 7-8
  *Why*: [reasoning] | *Source*: [book/chapter]
- Exercise 2: 3x10-15 @RPE 7-8
  *Why*: [reasoning] | *Source*: [book/chapter]
[etc.]

Weekly Volume Summary:
- Chest: X sets (MEV: Y, MAV: Z)
- Back: X sets (MEV: Y, MAV: Z)
[etc.]

Progression: Add weight when hitting top of rep range for all sets
Deload: Every 4-6 weeks, reduce volume 50%
[方案名称] - 每周[天数]练 [分化类型]

第1天：[训练重点]
- 动作1：3x8-12 @RPE 7-8
  *原因*：[逻辑说明] | *来源*：[书籍/章节]
- 动作2：3x10-15 @RPE 7-8
  *原因*：[逻辑说明] | *来源*：[书籍/章节]
[其余内容省略]

每周容量总结：
- 胸：X组（MEV：Y，MAV：Z）
- 背：X组（MEV：Y，MAV：Z）
[其余内容省略]

进阶：当所有组都能做到次数区间上限时增加重量
减载：每4-6周，容量降低50%

Beginner Nutrition Template

新手营养模板

Daily Targets:
- Calories: [number]
  *Calculation*: [weight] × [multiplier] = [result] | *Source*: [book/chapter]
- Protein: [number]g
  *Calculation*: [g/lb] × [weight] = [result] | *Source*: [book/chapter]
- Carbs: [number]g
- Fat: [number]g

Meal Timing: [frequency] meals, protein distributed evenly
Training Days: Add [carbs] around workout
每日目标：
- 卡路里：[数值]
  *计算过程*：[体重] × [系数] = [结果] | *来源*：[书籍/章节]
- 蛋白质：[数值]g
  *计算过程*：[克/磅] × [体重] = [结果] | *来源*：[书籍/章节]
- 碳水：[数值]g
- 脂肪：[数值]g

饮食时机：每天[次数]餐，蛋白质均匀分配
训练日：训练前后补充[数值]碳水

Intermediate/Advanced Format

中级/高级格式

Provide ranges and guidelines rather than rigid prescriptions. Focus on:
  • Volume targets per muscle group (with source)
  • Progression principles (with source)
  • Periodization structure (with source)
  • Macro ranges with adjustment protocols (with source)
提供区间和指导原则而非固定处方，重点关注：
  • 每个肌肉群的容量目标（附带来源）
  • 进阶原则（附带来源）
  • 周期化结构（附带来源）
  • 带调整规则的宏量营养素区间（附带来源）

Integration

集成能力

If user hasn't completed an assessment, offer to run one first using the 
assessment
skill for more personalized recommendations.
Sources:
如果用户还没有完成评估，可以提议先使用
assessment
Skill运行评估，以生成更个性化的建议。
来源：