GitHub Pages lifting dungeon

Strength Coach

This site turns the strength-coach skill into a chalky, plate-loaded map of what the skill does, which knowledge it trains from, and where to add more coaching material.

It is a map of the skill, not a replacement for it. The source of truth stays in SKILL.md, the reference files, and the template library. New knowledge belongs in the repo through a pull request.

Open the knowledge vault Interrogate the skill Add knowledge by PR
  • Ask for sport, goal, timeline, constraints, equipment, frequency, session length, recovery, eating, and best lifts when they matter.
  • Choose the main pattern first, then the exact lift or event variation.
  • Use sets x reps @ RPE and keep most work in the RPE 7-9 band.
  • Use feet for carries unless the athlete asks for meters.
5 sport lanes
30+ templates
PR to add knowledge
Default bias: RPE 7-9 for productive work. RPE 10 is a sparse tool for peaking and specificity.

Base skill

What the coach does before writing a program

The skill turns a messy training request into a concrete coaching answer. It identifies the sport, goal, timeline, movement pattern, limiting factor, equipment, and recovery budget before it picks lifts, volume, and intensity.

01

Intake

Ask only for details that materially change the plan: event date, training age, injuries, equipment, schedule, sleep, eating, and best lifts.

02

Pattern

Choose squat, bench, hinge, overhead, carry, loading, Olympic lift, or hypertrophy pattern before choosing the exact exercise.

03

Dose

Program with sets, reps, RPE, volume, and specificity. Heavier absolute loads cost more recovery even at the same RPE.

04

Output

Give the athlete a direct recommendation, alternates, why it fits, the next question, and assumptions that would change the answer.

How it works

Coach logic, stripped to five steps

The skill reads like an experienced coach: it asks the questions that change the plan, narrows to the correct pattern, then blends a template to the athlete instead of forcing the athlete into a template.

Rulebook

What the skill cares about

These are the rules that keep the answer specific, recoverable, and sport-aware.

Knowledge vault

Open the files that feed the coach

The site links straight to the reference files and template folders. If a coaching method, event family, or replacement rule should exist here, add it to the repo and open a pull request.

Sport lanes

Where the skill points the bar

Pick the lane that matches the athlete's goal first. The site uses that to suggest the main pattern and the most likely template family.

Template rack

The archives the skill blends from

These are the ingested archetypes and example programs behind the skill. The site links to the source files directly on GitHub.

Generated programs

Example outputs from real prompts

Finished programs generated with the skill, kept as readable examples and downloadable training logs.

Interrogate the skill

Build a coach brief in one pass

Fill in the fields that materially change the plan. The panel will suggest the lane, the likely template family, and the next question the skill would ask.

Source map

Open the files the site is built from

Use these links when you want the canonical text instead of the summary.

Add knowledge

Put new coaching material under the bar, then open a PR

To add more knowledge, edit or add Markdown in references/ or templates/, keep the skill rules coherent, and open a pull request against main.

  1. Fork or branch the repo.
  2. Add the knowledge file, template, methodology, or example program.
  3. Link it from the relevant index file so the site and skill corpus stay discoverable.
  4. Open a PR explaining the coaching use case and any assumptions.
Open a PR Template folders Reference folders