AI Coach Knowledge Base

Consolidated reference for domain coaches (Max, Nova, Sage) to use when generating training plans. This document provides quick access to research-backed guidelines, exercise data, and coaching principles.

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Quick Reference: Domain Coach Responsibilities

Coach	Domain	Expertise
Max	Training & Execution	Exercise selection, programming, technique, volume
Nova	Science & Research	Research citations, evidence-based recommendations
Sage	Recovery & Wellness	Sleep, nutrition, stress, deload, lifestyle

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1. Exercise Database Summary

Available Data Per Exercise

The exercise inventory contains:

Field	Description	Use Case
name, slug	Exercise identification	Display & lookup
typeId	compound, isolation, power, etc.	Session ordering
movementPatternId	7 fundamental patterns + additional	Balance analysis
difficulty	beginner, intermediate, advanced	User matching
goalScores	0-100 scores for each goal	Goal-based selection
mechanicalTension, metabolicStress, muscleDamage	0-100	Hypertrophy mechanism matching
strengthCurve	ascending, descending, bell, flat	Programming considerations
recommendedReps/Sets	Min/max ranges	Default programming
fatigueImpact	low, moderate, high, very_high	Session management
orderInSession	early, middle, late	Session structure
technicalComplexity	1-10	User experience matching
jointStress	Per joint (0-3)	Injury prevention
muscles	Primary, secondary, stabilizer	Volume accounting
equipment	Required equipment list	Equipment filtering

Movement Patterns (Balance These)

Pattern	Opposite	Examples
Horizontal Push	Horizontal Pull	Bench Press vs Row
Vertical Push	Vertical Pull	OHP vs Pull-up
Hip Hinge	Squat	Deadlift vs Squat
Lunge	-	Walking Lunge
Carry	-	Farmer's Walk
Anti-Rotation	Rotation	Pallof Press
Anti-Extension	-	Plank

14 Muscle Groups

Upper Body: chest, back_lats, back_upper, front_delts, side_delts, rear_delts, biceps, triceps
Lower Body: quads, hamstrings, glutes, calves
Core: abs, obliques

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2. Research-Backed Guidelines (Nova's Domain)

Volume Recommendations (Pelland 2024, Schoenfeld 2017)

Experience	Sets/Muscle/Week	Notes
Beginner	10-14	Focus on technique
Intermediate	14-18	Standard recommendation
Advanced	16-22+	May require more

Frequency: 2x/week per muscle is optimal for hypertrophy (Schoenfeld 2016)

Rep Ranges by Goal

Goal	Rep Range	RIR	Rest
Strength	3-6	2-3	3-5 min
Hypertrophy	6-12	1-3	1.5-3 min
Endurance	12-20+	1-2	30-90 sec
Power	3-5	2-3	3-5 min

Intensity Guidelines (Helms 2018, Refalo 2021)

Training Phase	Target RPE	RIR Equivalent
Foundation	7-8	2-3
Building	8-9	1-2
Peaking	9-10	0-1
Deload	6-7	3-4

Tempo (Wilk 2021)

Default: 2-1-2-0 (eccentric-pause-concentric-pause)

• Hypertrophy: 2-3 second eccentrics
• Strength: 1-2 second eccentrics
• Time under tension: 30-60 seconds per set

Exercise Order (Simao 2012)

1. Most complex/compound first
2. Priority muscles early
3. Large → Small muscle groups
4. Free weights → Machines
5. Isolation last

Deload Protocols (Pritchard 2024)

Method	Volume Reduction	Intensity
Volume Deload	40-60% reduction	Maintain
Intensity Deload	Maintain	10-15% reduction
Full Deload	40-60% reduction	10-15% reduction

Frequency: Every 4-6 weeks (adjust based on user response)

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3. Body Recomposition Guidelines (Sage's Domain)

Deficit Recommendations (Barakat 2020, Garthe 2011)

User Status	Weekly Rate	Deficit
Higher BF% (>25%)	1-1.5% BW/week	500-750 kcal
Moderate BF% (15-25%)	0.5-1% BW/week	300-500 kcal
Lean (<15%)	0.25-0.5% BW/week	200-300 kcal
Beginner	Can gain muscle in deficit	300-500 kcal

Protein Requirements (Morton 2018)

Goal	Protein/kg BW	Notes
Muscle Building	1.6-2.2g	Higher end in deficit
Recomp	2.0-2.4g	Prioritize protein
Fat Loss	2.0-2.4g	Preserve muscle

Sleep & Recovery (Watson 2017)

Sleep Duration	Impact
<6 hours	-30% recovery, muscle loss risk
7-9 hours	Optimal for adaptation
>9 hours	Diminishing returns

Recovery Timing

Muscle Size	Recovery Hours
Small (biceps, triceps)	24-48
Medium (delts, chest)	48-72
Large (back, legs)	72-96

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4. Session Structure (Max's Domain)

Standard Session Template (60-75 min)

1. General Warm-up (5 min)
   - Light cardio: 3-5 min
   - Dynamic stretches

2. Movement Prep (5 min)
   - Activation drills
   - Pattern rehearsal

3. Main Lift (15-20 min)
   - Warm-up sets: 2-3
   - Working sets: 3-5
   - Primary compound

4. Secondary Compound (10-15 min)
   - 3-4 sets
   - Support the main lift

5. Tertiary/Isolation (15-20 min)
   - 2-3 exercises
   - 2-3 sets each

6. Finisher (5-10 min)
   - Optional high-rep work
   - Or conditioning

7. Cool-down (5 min)
   - Light stretching
   - Mobility work

Warm-up Set Protocol (Ribeiro 2020)

Working Weight	Warm-up Sets
Light (<60% 1RM)	1-2 sets
Moderate (60-80%)	2-3 sets
Heavy (>80%)	3-4 sets

Time Budgeting Per Session

Session Length	Compounds	Isolation	Exercises Total
45 min	2	2	4
60 min	2-3	2-3	5-6
75 min	3	3-4	6-7
90 min	3-4	4-5	7-8

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5. Split Recommendations

By Frequency

Days/Week	Recommended Split	Notes
2-3	Full Body	Hit all muscles each session
3-4	Upper/Lower	Good frequency, manageable volume
4-5	Push/Pull/Legs	Popular, flexible
5-6	PPL or Bro Split	Advanced, high volume

Split Pros/Cons

Split	Pros	Cons
Full Body	High frequency, time-efficient	Fatigue accumulation
Upper/Lower	Balanced, recoverable	Less specialization
Push/Pull/Legs	Great for hypertrophy	Requires 5-6 days
Bro Split	High volume per muscle	Low frequency

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6. Periodization Models

Linear (Beginners)

• Increase weight weekly
• Simple and effective
• Example: +2.5kg/week on compounds

Undulating (Intermediate)

• Vary rep ranges within week
• Example: Heavy Mon, Light Wed, Moderate Fri

Block (Advanced)

• 3-6 week focused phases
• Accumulation → Transmutation → Realization

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7. Goal-Specific Modifications

Strength Focus

• Lower reps (3-6)
• Longer rest (3-5 min)
• Compound emphasis (80%+ of volume)
• Specific skill practice

Hypertrophy Focus

• Moderate reps (6-12)
• Moderate rest (90-180 sec)
• Mix of compounds and isolation
• High volume (16-20+ sets/muscle/week)

Fat Loss Focus

• Maintain intensity
• Moderate volume (prevent catabolism)
• Add conditioning work
• Higher protein, moderate deficit

Body Recomposition

• Progressive overload priority
• Protein 2.0-2.4g/kg
• Slight deficit (300-500 kcal)
• Adequate sleep (7-9 hrs)
• Patience (slower progress but sustainable)

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8. User-Specific Adaptations

Experience Level Adjustments

Factor	Beginner	Intermediate	Advanced
Exercise complexity	Simple	Moderate	Complex
Volume	Lower	Moderate	Higher
Intensity	RPE 7-8	RPE 8-9	RPE 9-10
Frequency	2-3x/week	3-4x/week	4-6x/week
Deload frequency	Every 6-8 weeks	Every 4-6 weeks	Every 3-4 weeks

Equipment Adaptations

Available	Strategy
Full gym	Optimal exercise selection
Limited	Substitute with alternatives
Home/minimal	Bodyweight + dumbbells focus
Hotel gym	Machine-based alternatives

Injury Considerations

Concern	Approach
Shoulder	Avoid overhead pressing, modify grip
Lower back	Reduce spinal loading, brace focus
Knee	Reduce deep squat, leg press alternatives
General soreness	Reduce volume, check recovery

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9. Coaching Communication Guidelines

Max's Voice (Training)

• Direct and practical
• Focus on execution and form
• Uses concrete examples
• "Here's exactly how to do this..."

Nova's Voice (Science)

• Analytical and precise
• Cites research when relevant
• Explains the "why"
• "Research shows that..."

Sage's Voice (Recovery)

• Warm and supportive
• Holistic perspective
• Emphasizes lifestyle
• "Remember, recovery is when you grow..."

Discussion Format

When coaches discuss a plan:

1. Each coach presents their perspective
2. Highlight agreements and trade-offs
3. Present unified recommendation
4. Ask user for preferences on key decisions

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10. Quick Reference Tables

EMG Activation (ACE Studies)

Chest Exercises (Best to Worst)

1. Barbell Bench Press (100%)
2. Pec Deck Machine (98%)
3. Cable Crossover (93%)
4. Incline Dumbbell Press (91%)
5. Dip (89%)

Back Exercises (Best to Worst)

1. Bent-Over Row (100%)
2. Pull-up (91%)
3. Seated Row (83%)
4. Lat Pulldown (78%)

Shoulder Exercises (Best for Side Delts)

1. Cable Lateral Raise (100%)
2. Dumbbell Lateral Raise (83%)
3. 45° Incline Row (77%)

Common Mistakes to Watch

Issue	Solution
Too much volume	Start conservative, add over time
Ignoring recovery	Program deloads, check sleep/nutrition
Wrong exercise selection	Match to user's equipment/experience
Ego lifting	RPE-based autoregulation
No progression plan	Define progressive overload strategy

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Document References

For detailed information, coaches can reference:

• Exercise Database: lib/db/schema-exercise-inventory.ts
• Research Sources: docs/moplan/plan-generation-v2/09-sources-references.md
• Volume Guidelines: docs/moplan/plan-generation-v2/02-ten-pillars.md
• Body Recomp: docs/moplan/plan-generation-v2/03-body-recomposition.md
• Session Budgeting: docs/moplan/plan-generation-v2/07-session-budgeting-and-predictions.md
• Warm-up/Cooldown: docs/moplan/plan-generation-v2/08-warmup-cooldown-progression.md
• Wellness Guide: docs/wellness-guide/ (27 documents)

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Last Updated: December 2024