SKILL PACKAGE / 技能包

健身训练计划技能包

覆盖力量、有氧、HIIT、灵活性和运动预防，提供多种独立健康、健身技能。

包含 Skill: 5
已购: 0
最近更新: 2026-11-11

02 包含的 Skills 5

SkillMedev/skills

fitness-program

Use when someone asks to build a HIIT plan, interval-training block, metabolic conditioning or metcon, circuit training, work-capacity training, conditioning for fat loss, or high-intensity "get in shape" cardio (not easy steady-state). Builds a metabolic-conditioning block - interval and circuit work using EMOM, AMRAP, Tabata, and intervals - with format selection, work-to-rest ratios, weekly structure, and progression. General fitness guidance, not medical advice. This skill owns high-intensity interval conditioning only. Do NOT use to design a resistance/strength program for getting stronger or bigger (use Strength Training Plan), a steady-state aerobic-base or Zone 2 block (use Zone 2 Cardio Plan), or a mobility/flexibility routine (use Mobility Routine).

★ 25

SkillMedev/skills

injury-prehab

Designs targeted prehab routines - sets, reps, and weekly placement - that build resilience at the four most common failure zones: shoulders, knees, lower back, and hips, matched to the user's training program. Use when someone says "my shoulders feel beat up from bench", "how do I bulletproof my knees for running", "prevent lower back tweaks from deadlifts", or is starting a new training block. General movement guidance for injury PREVENTION, not medical advice or physical therapy - existing injuries and pain go to a licensed physio. Do NOT use for a general desk-worker flexibility routine - use mobility-routine instead; for the main resistance program itself, use strength-training-plan; for conditioning, use fitness-program.

★ 25

SkillMedev/skills

mobility-routine

Builds a 10-15 minute daily floor-based mobility routine for desk workers, targeting the four zones sitting predictably stiffens - hips, thoracic spine, shoulders/neck, and ankles - with exact holds, reps, and a sequenced routine card. Use when someone says "I'm stiff from sitting all day", "my hips are tight", "fix my desk posture", or "build me a daily stretching routine". General movement guidance, not medical advice. Do NOT use for injury-prevention work attached to a training program - use injury-prehab instead; for a lifting program use strength-training-plan; for HIIT or conditioning use fitness-program.

★ 25

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