powerlifting-2-0-app-spec

Powerlifting 2.0 - Application Specification

This document details the specifications for the “Powerlifting 2.0” training program for its implementation in the application. Clarity and thoroughness have been prioritized to facilitate the engineers’ work.

I. Warm-up

The warm-up is divided into three phases:

Phase 1: Quick Lift

Exercise	Series	Repetitions	Rest
Burpees	3	8-10	30 sec

Phase 2: Dynamic Mobility (Circuit)

Exercise	Weather	Rest
Jumping Jacks	30 seconds	No discount
Knees up (High Knees)	30 seconds	No discount
Heels to glutes (Butt Kicks)	30 seconds	No discount
Arm circles forward and back	30 seconds	No discount
Trunk Twists (Torso Twists)	30 seconds	No discount

Phase 3: KB Activation

Exercise	Series	Repetitions	Rest
Kettlebell Swings	2	10-12	60 sec

II. Training Ranges

This table defines the ranges of repetitions, sets, percentage of 1RM (Repetition Maximum) and RPE (Rating of Perceived Exertion - Perceived Exertion Scale) for different objectives:

Objective	Repetitions	Series	%1RM	RPE
Maximum Strength	1-5	3-5	85-100%	8-10
Hypertrophy	6-12	3-4	65-85%	7-9
Strength/Hypertrophy	5-8	3-4	75-85%	7-9
Conditioning	12-15+	23	50-70%	6-8
Recovery/Technical	8-12	23	40-60%	5-7

III. Powerlifting Variations

This section details the variations of the main lifts:

Uprising	Strict Form	Variation 1	Variation 2	Variation 3
Squat	Low Bar Squat	Front Squat	Zercher Squat	Overhead Squat
Deadlift	Conventional Deadlift	Sumo Deadlift	Romanian Deadlift	Deadlift with Deficit
Bench Press	Flat Bench Press with Bar	Incline Bench Press	Decline Bench Press	Dumbbell Bench Press
Military Press	Military Press with Bar	Military Dumbbell Press	Press Arnold	Push Press

IV. Programming (12 Week Program)

A. Program Structure

The program is divided into three cycles of four weeks each. During each week, a “Focus Exercise” is prioritized, executed in its strict form.- Cycle 1 (Weeks 1-4):

• Week 1: Squat Focus
• Week 2: Focus on Deadlift
• Week 3: Focus on Bench Press
• Week 4: Focus on Military Press
• Cycles 2 and 3 (Weeks 5-8 and 9-12): The structure of Cycle 1 is repeated.

B. Load Progression

A linear or double loading progression (increasing weight or reps) is recommended in the working sets of each week’s main lift. For variations, you can maintain a fixed rep range or apply a gentler progression.

C. Weekly Structure

You will train 4 days per week:

• Day 1: Lower body strength (Squat, Deadlift).
• Day 2: Upper body strength (Bench Press, Military Press).
• Day 3: Hypertrophy lower body + core + forearms and wrists.
• Day 4: Hypertrophy upper body + core + calves and ankles.

D. Distribution of Series and Repetitions by Objective

• Maximum Strength (1-5 reps): Heavy series with fewer repetitions. Examples: 3 sets of 3 repetitions at 90% of 1RM, or 5/3/1 scheme.
• Hypertrophy (6-12 reps): 3-4 sets of 8-10 repetitions, seeking muscle fatigue.
• Strength/Hypertrophy (5-8 reps): 3 sets of 5 repetitions with a weight that allows you to maintain good form.

For assistance exercises, a moderate volume is proposed: 2-3 sets of 8-12 repetitions.

V. Assistance Exercises

Below are examples of assistance exercises, organized by training day. See also supplementation protocol.

Day 1: Lower body strength (Squat, Deadlift)

• For the Squat:
  • Squats with pause: 3 sets of 3-5 repetitions.
  • Bulgarian squats: 3 sets of 8-12 repetitions per leg.
  • Quadriceps extensions: 2-3 sets of 10-15 repetitions.
  • Hamstring curls: 2-3 sets of 10-15 repetitions.
• For the Deadlift:
  • Good morning: 3 sets of 8-12 repetitions.
  • Barbell row: 3 sets of 8-12 repetitions.
  • Hip Thrust: 3 sets of 10-15 repetitions.
  • Barbell glute lifts (Glute Bridges): 2-3 sets of 15-20 repetitions.

Day 2: Upper body strength (Bench Press, Military Press)

• For the Bench Press:
  • Dumbbell bench press: 3 sets of 8-12 repetitions.
  • Incline dumbbell bench press: 3 sets of 8-12 repetitions.
  • Dips in parallel (Dips): 3 sets to failure.
  • Dumbbell flyes: 2-3 sets of 10-15 repetitions.
• For the Military Press:
  • Arnold Press: 3 sets of 8-12 repetitions.
  • Lateral raises: 3 sets of 10-15 repetitions.
  • Front raises: 2-3 sets of 10-15 repetitions.
  • French press with bar or dumbbells: 3 sets of 8-12 repetitions.

Day 3: Hypertrophy lower body + core + forearms and wrists- Lower Gear:

• Romanian deadlift (RDL): 3 sets of 10-12 repetitions.
• Lunges: 3 sets of 10-12 repetitions per leg.
• Heel raises: 3 sets of 15-20 repetitions.
• Core:
  • Abdominal plank: 3 series, hold for 30-60 seconds.
  • Abdominal wheel (Ab Wheel): 3 sets of 8-12 repetitions.
  • Russian twists: 3 sets of 15-20 repetitions per side.
• Forearms and Wrists:
  • Barbell wrist curl: 3 sets of 15-20 repetitions.
  • Reverse barbell wrist curl: 3 sets of 15-20 repetitions.

Day 4: Upper body + core + calves and ankles hypertrophy

• Upper Train:
  • Dumbbell row: 3 sets of 10-12 repetitions per arm.
  • Pull-ups (or pull-ups): 3 sets to failure.
  • Biceps curl with bar or dumbbells: 3 sets of 10-12 repetitions.
  • High pulley triceps extensions: 3 sets of 10-12 repetitions.
• Core: (You can repeat exercises from Day 3 or choose other variants such as weighted obliques).
• Calves and Ankles:
  • Seated heel raise: 3 sets of 15-20 repetitions.
  • Ankle mobility exercises (e.g. ankle circles, dorsiflexion): 2-3 sets of 10-15 repetitions per leg.

VI. Formal Specification

[EXERCISE, GOAL] // Axiomatic definitions of basic sets

SCHEMA State // Represents the state of the training program
  week : N
  day : N
  focusExercise : EXERCISE
  goal : GOAL
  weight : R
  reps : N
  sets : N
WHERE
  week ∈ 1..12
  day ∈ 1..4
  reps > 0
  sets > 0
  weight ≥ 0

SCHEMA WeeklyFocus // Defines the focus exercise for each week
  week : N
  focusExercise! : EXERCISE
WHERE
  week ∈ 1..12
  (week mod 4 = 1 ⇒ focusExercise! = Squat) ∧
  (week mod 4 = 2 ⇒ focusExercise! = Deadlift) ∧
  (week mod 4 = 3 ⇒ focusExercise! = BenchPress) ∧
  (week mod 4 = 0 ⇒ focusExercise! = OverheadPress)

SCHEMA TrainingDay // Defines which main exercises are trained each day
  day : N
  mainExercises! : P EXERCISE
WHERE
  day ∈ 1..4
  (day = 1 ⇒ mainExercises! = {Squat, Deadlift}) ∧
  (day = 2 ⇒ mainExercises! = {BenchPress, OverheadPress})

SCHEMA RepetitionsByGoal // Defines the repetition ranges for each goal
  goal : GOAL
  repsRange! : P N
WHERE
  (goal = MaxStrength ⇒ repsRange! ⊆ 1..5) ∧
  (goal = Hypertrophy ⇒ repsRange! ⊆ 6..12) ∧
  (goal = StrengthHypertrophy ⇒ repsRange! ⊆ 5..8) ∧
  (goal = Conditioning ⇒ repsRange! ⊆ 12..20) ∧ // Expanded range for conditioning
  (goal = RecoveryTechnique ⇒ repsRange! ⊆ 8..12)

SCHEMA Progression // Defines the load progression logic (Simplified Linear Progression Example)
  currentWeight : R
  currentReps : N
  progressionType : {Linear, Double} // Could be expanded
  nextWeight! : R
WHERE
  (progressionType = Linear ∧ currentReps = 3 ∧ currentWeight>0 ⇒ nextWeight! = currentWeight + 2.5) ∧ // Example: +2.5kg if 3 reps are done and the weight is more than 0
    (progressionType = Linear ∧ currentReps ≠ 3 ⇒ nextWeight! = currentWeight )∧
    (currentWeight=0 ⇒ nextWeight! = 0)

// Example Operation to calculate next weight.
CalculateNextWeight
 ξ State // State is modified.
 currentWeight? : R
 currentReps? : N
 progressionType? : {Linear, Double}
 nextWeight! : R

ΔProgression // Apply changes in the progression schema.
currentWeight = currentWeight?
currentReps = currentReps?
progressionType = progressionType?

//Composition of schemas (example)
FullState == State ∧ WeeklyFocus ∧ TrainingDay ∧ RepetitionsByGoal ∧ Progression

VII. Additional Considerations for the App

• Exercise Selection: The app must allow the user to select alternative assistance exercises, taking into account the categories (e.g. quadriceps exercises, back exercises, etc.).
• Progression: The app must offer options for loading progression (linear, double progression, etc.) and record the user’s progress.
• Customization: Allow customization of the program according to the user’s level (beginner, intermediate, advanced) and their specific objectives.
• Rest Timer: Include a configurable rest timer between sets.
• 1RM Tracking: Ability to record and calculate the user’s 1RM.
• Exercises with Video/Images: Integrate videos or images for the correct execution of the exercises.
• Adaptation to Equipment: Allow the adaptation of the program according to the available equipment (gym, home, etc.).

VIII. Flow Chart

A flowchart for loading progression could be:

graph LR
    A[Inicio - Registro/Login] --> B{Usuario Registrado?}
    B -- Sí --> C[Ingresar/Actualizar 1RM]
    B -- No --> G[Fin]
    C --> D[Planificación del Entrenamiento - Cálculo de pesos iniciales basado en 1RM]
    D --> E[Abrir App - Día de Entrenamiento]
    E --> F[Mostrar Overview del Entrenamiento - Ejercicios y Tiempo Estimado]
    F --> H["Empezar Entrenamiento"]
    H --> I[Mostrar Calentamiento]
    I --> J{Calentamiento Terminado?}
    J -- Sí --> K[Mostrar Primer Ejercicio - Sets, Reps, Peso Sugerido, RPE Ideal]
    J -- No --> L[Esperar]
    L --> J
    K --> M{Ejercicio Terminado?}
    M -- Sí --> N[Semáforo - Verde/Amarillo/Rojo]
    N --> O[Registrar Resultado - y Nota Opcional]
    O --> P{Último Ejercicio?}
    P -- No --> Q[Mostrar Siguiente Ejercicio - Sets, Reps, Peso Sugerido, RPE Ideal]
    Q --> M
    P -- Sí --> R[Mostrar Resumen del Entrenamiento - Tiempo Total, Overview]
    R --> S[Fin del Entrenamiento]
    style D fill:#ccf,stroke:#888,stroke-width:2px
    style H fill:#ccf,stroke:#888,stroke-width:2px
    style K fill:#ccf,stroke:#888,stroke-width:2px
    style Q fill:#ccf,stroke:#888,stroke-width:2px
```1. **Start - Registration/Login (A):** The user starts the app. It checks if you are already registered.
2. **Registered User? (B):** A fork that determines whether the user must register or is already registered.
3. **Enter/Update 1RM (C):** If the user is registered, they are prompted to enter or update their 1RM for the four main lifts.
4. **Training Planning (Calculation of initial weights based on 1RM) (D):** The app uses the 1RM to calculate the initial weights of the user's workouts. This is an automated process that occurs in the background after entering the 1RM.
5. **Open App - Training Day (E):** The user opens the app on a training day.
6. **Show Training Overview (Exercises and Estimated Time) (F):** The app shows an overview of the day's training, including the exercises to be performed and an estimated completion time.
7. **Start Training (H):** The user presses a button to start the training.
8. **Show Warm-up (I):** The warm-up sequence is displayed.
9. **Warm-up Finished? (J):** The user indicates that the warm-up has finished. A loop that allows the user to remain in the warm-up until it is completed.
10. **Show First Exercise (Sets, Reps, Suggested Weight, Ideal RPE) (K):** The first exercise is shown with the relevant information: sets, repetitions, suggested weight and ideal RPE.
11. **Exercise Finished? (M):** The user indicates that he has finished the exercise.
12. **Traffic Light (Green/Yellow/Red) (N):** The user selects the color of the traffic light based on their performance in the exercise.
13. **Record Result (and Optional Note) (O):** The result of the exercise is recorded, including the traffic light selection and any optional notes that the user wishes to add.
14. **Last Exercise? (P):** It is verified if this was the last exercise of the training.
15. **Show Next Exercise (Sets, Reps, Suggested Weight, Ideal RPE) (Q):** If it is not the last exercise, the next one is shown. A loop that allows the user to continue with the following exercises.
16. **Show Workout Summary (Total Time, Overview) (R):** If it is the last exercise, a summary of the workout is displayed, including the total time.
17. **End of Training (S):** The training ends.