Notre avis

Crée ou met à jour un plan d'entraînement personnalisé basé sur le profil et les objectifs de l'utilisateur.

Points forts

Dialogue interactif pour recueillir les besoins et ajuster le programme
Génération de plans structurés avec progression, cycles et décharge
Adaptation au niveau (débutant, intermédiaire, avancé) avec principes de périodisation

Limites

Nécessite une connaissance préalable du contexte utilisateur via un fichier profil
Pour les programmes complexes, dépend d'un agent externe (program-builder)
Limité à la création de plans écrits, sans suivi en temps réel

Quand l'utiliser

Utilisez cette compétence lorsque vous souhaitez concevoir ou modifier un programme d'entraînement structuré et personnalisé.

Quand l'éviter

Évitez de l'utiliser si vous cherchez simplement une séance unique ou un exercice ponctuel sans planification hebdomadaire.

Exemples

Create a new beginner program

I want to start working out. Can you create a simple beginner training program for me? I have dumbbells and a bench at home.

Update existing program

I've been doing the plan you wrote for 8 weeks and I'd like to move to an intermediate phase. Can you update my program?

Change goals

I want to switch from strength training to hypertrophy. Modify my current program accordingly.

name: plan description: Create or update the training plan. Use when user wants a new program or to modify their current one. allowed-tools:

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Task

Create or Update Training Plan

Current Context

Existing plan: !head -20 program.md 2>/dev/null || echo "No plan exists yet"
User profile: !cat user-profile.md 2>/dev/null | head -30

Instructions

For New Users (no profile yet)

If user-profile.md is mostly empty, have a conversation first:

Let's build something that actually fits your life. Tell me a bit about yourself — what's your training background, what are you working with equipment-wise, and what are you hoping to achieve?

Learn about them naturally, then update user-profile.md before building the program.

For Existing Users

If you already know them, confirm what they want:

New program from scratch?
Modify current program?
Change goals or schedule?

Building the Program

For complex programs (periodized, skill-focused, or intermediate+), use the program-builder agent — it understands mesocycles, progression models, and evidence-based programming.

For simple programs (beginner linear progression), you can build directly.

The Program Should Include

Overview — Goals, duration, days/week, session length
Weekly structure — What happens each day
Progression scheme — Exactly how to advance
Mesocycle plan — Phases and their purpose
Workout templates — Detailed exercises for each day
Deload protocol — When and how to back off
Benchmarks — How to measure progress

After Building

Write the complete program to program.md
Update user-profile.md with any new info learned
Explain the program briefly — why it fits them
Tell them to run /workout when they're ready to start

Program Design Principles

Simple > Complex — Earn complexity through consistency
Sustainable > Optimal — They need to actually do it
Adaptable — Life happens, programs should flex
Match periodization to experience:
- Beginner: Linear progression
- Intermediate: Undulating or simple block periodization
- Advanced: Block periodization, specialized phases

Créer ou modifier un plan d'entraînement

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