powerhouse-rp-toolkit
Version:
Renaissance Periodization Training Toolkit for PowerHouseATX
961 lines (960 loc) • 30.8 kB
JavaScript
function e(e, t, a, o) {
Object.defineProperty(e, t, {
get: a,
set: o,
enumerable: !0,
configurable: !0,
});
}
var t = globalThis,
a = {},
o = {},
s = t.parcelRequire66c8;
null == s &&
(((s = function (e) {
if (e in a) return a[e].exports;
if (e in o) {
var t = o[e];
delete o[e];
var s = { id: e, exports: {} };
return (a[e] = s), t.call(s.exports, s, s.exports), s.exports;
}
var n = Error("Cannot find module '" + e + "'");
throw ((n.code = "MODULE_NOT_FOUND"), n);
}).register = function (e, t) {
o[e] = t;
}),
(t.parcelRequire66c8 = s));
var n = s.register;
n("e8wst", function (t, a) {
e(t.exports, "initChart", () => i),
e(t.exports, "updateChart", () => l),
e(t.exports, "resetChart", () => d),
e(t.exports, "addVolumeLandmarks", () => m),
e(t.exports, "exportChartImage", () => u);
var o = s("gBc5V");
let n = null,
r = Object.keys(o.default.volumeLandmarks);
function i() {
let e = document.getElementById("weeklyChart");
if (!e) return console.error("Chart canvas not found"), null;
let t = e.getContext("2d");
if (!t) return console.error("Cannot get canvas context"), null;
if ("undefined" == typeof Chart)
return console.error("Chart.js not loaded"), null;
let a = r.map((e) => o.default.currentWeekSets[e] || 0),
s = r.map((e) => o.default.getVolumeColor(e));
return (n = new Chart(t, {
type: "bar",
data: {
labels: r,
datasets: [
{
label: "Current Sets",
data: a,
backgroundColor: s,
borderColor: s.map((e) => e.replace("0.6", "1")),
borderWidth: 2,
},
{
label: "MEV",
data: r.map((e) => o.default.volumeLandmarks[e].MEV),
type: "line",
borderColor: "rgba(255, 255, 0, 0.8)",
backgroundColor: "transparent",
borderWidth: 2,
pointRadius: 3,
pointBackgroundColor: "rgba(255, 255, 0, 1)",
borderDash: [5, 5],
},
{
label: "MRV",
data: r.map((e) => o.default.volumeLandmarks[e].MRV),
type: "line",
borderColor: "rgba(255, 0, 0, 0.8)",
backgroundColor: "transparent",
borderWidth: 2,
pointRadius: 3,
pointBackgroundColor: "rgba(255, 0, 0, 1)",
borderDash: [10, 5],
},
],
},
options: {
responsive: !0,
maintainAspectRatio: !1,
plugins: {
legend: { labels: { color: "#fff" } },
tooltip: {
callbacks: {
afterLabel: function (e) {
let t = e.label,
a = e.parsed.y,
s = o.default.volumeLandmarks[t],
n = o.default.getVolumeStatus(t, a);
return [
`Status: ${n}`,
`MEV: ${s.MEV} | MRV: ${s.MRV}`,
`Target RIR: ${o.default.getTargetRIR()}`,
];
},
},
},
},
scales: {
y: {
beginAtZero: !0,
grid: { color: "rgba(255, 255, 255, 0.1)" },
ticks: { color: "#fff", stepSize: 1 },
},
x: {
grid: { color: "rgba(255, 255, 255, 0.1)" },
ticks: { color: "#fff" },
},
},
},
}));
}
function l() {
if (!n) return;
let e = r.map((e) => o.default.currentWeekSets[e] || 0),
t = r.map((e) => o.default.getVolumeColor(e));
(n.data.datasets[0].data = e),
(n.data.datasets[0].backgroundColor = t),
(n.data.datasets[0].borderColor = t.map((e) => e.replace("0.6", "1"))),
(n.data.datasets[1].data = r.map(
(e) => o.default.volumeLandmarks[e].MEV,
)),
(n.data.datasets[2].data = r.map(
(e) => o.default.volumeLandmarks[e].MRV,
)),
n.update();
}
function d() {
r.forEach((e) => {
o.default.updateWeeklySets(e, o.default.volumeLandmarks[e].MEV);
}),
l();
}
function m() {
n && console.log("Volume landmarks are permanently displayed on chart");
}
function u() {
if (!n) return console.warn("No chart available for export"), null;
try {
let e = n.toBase64Image("image/png", 1),
t = document.createElement("a");
(t.download = `workout-volume-chart-week-${o.default.weekNo}.png`),
(t.href = e),
document.body.appendChild(t),
t.click(),
document.body.removeChild(t);
let a = document.createElement("div");
return (
(a.style.cssText = `
position: fixed;
top: 20px;
right: 20px;
background: #4CAF50;
color: white;
padding: 12px 20px;
border-radius: 8px;
z-index: 10000;
font-weight: 600;
`),
(a.textContent = "Chart exported successfully!"),
document.body.appendChild(a),
setTimeout(() => {
document.body.removeChild(a);
}, 3e3),
e
);
} catch (t) {
console.error("Chart export failed:", t);
let e = document.createElement("div");
return (
(e.style.cssText = `
position: fixed;
top: 20px;
right: 20px;
background: #f44336;
color: white;
padding: 12px 20px;
border-radius: 8px;
z-index: 10000;
font-weight: 600;
`),
(e.textContent = "Export failed. Please try again."),
document.body.appendChild(e),
setTimeout(() => {
document.body.removeChild(e);
}, 3e3),
null
);
}
}
}),
n("gBc5V", function (t, a) {
e(t.exports, "default", () => n);
class o {
constructor() {
if (o.instance) return o.instance;
(this.volumeLandmarks = {
Chest: { MV: 4, MEV: 8, MAV: 16, MRV: 22 },
Back: { MV: 6, MEV: 10, MAV: 20, MRV: 25 },
Quads: { MV: 6, MEV: 10, MAV: 20, MRV: 25 },
Hamstrings: { MV: 4, MEV: 6, MAV: 16, MRV: 20 },
Shoulders: { MV: 4, MEV: 8, MAV: 16, MRV: 20 },
Biceps: { MV: 4, MEV: 6, MAV: 14, MRV: 20 },
Triceps: { MV: 4, MEV: 6, MAV: 14, MRV: 18 },
Calves: { MV: 6, MEV: 8, MAV: 16, MRV: 22 },
Abs: { MV: 0, MEV: 6, MAV: 16, MRV: 25 },
Forearms: { MV: 2, MEV: 4, MAV: 10, MRV: 16 },
Neck: { MV: 0, MEV: 2, MAV: 8, MRV: 12 },
Traps: { MV: 2, MEV: 4, MAV: 12, MRV: 16 },
}),
(this.weekNo = 1),
(this.mesoLen = 4),
(this.blockNo = 1),
(this.deloadPhase = !1),
(this.resensitizationPhase = !1),
(this.currentWeekSets = {}),
(this.lastWeekSets = {}),
Object.keys(this.volumeLandmarks).forEach((e) => {
(this.currentWeekSets[e] = this.volumeLandmarks[e].MEV),
(this.lastWeekSets[e] = this.volumeLandmarks[e].MEV);
}),
(this.consecutiveMRVWeeks = 0),
(this.recoverySessionsThisWeek = 0),
(this.totalMusclesNeedingRecovery = 0),
(o.instance = this),
this.loadState();
}
getTargetRIR() {
return Math.max(
0.5,
Math.min(3, 3 - (2.5 / (this.mesoLen - 1)) * (this.weekNo - 1)),
);
}
getVolumeStatus(e, t = null) {
let a = null !== t ? t : this.currentWeekSets[e],
o = this.volumeLandmarks[e];
return a < o.MV
? "under-minimum"
: a < o.MEV
? "maintenance"
: a < o.MAV
? "optimal"
: a < o.MRV
? "high"
: "maximum";
}
getVolumeColor(e, t = null) {
return {
"under-minimum": "#ff4444",
maintenance: "#ffaa00",
optimal: "#44ff44",
high: "#ffff44",
maximum: "#ff4444",
}[this.getVolumeStatus(e, t)];
}
updateWeeklySets(e, t) {
(this.currentWeekSets[e] = Math.max(0, t)), this.saveState();
}
addSets(e, t) {
(this.currentWeekSets[e] += t),
(this.currentWeekSets[e] = Math.max(0, this.currentWeekSets[e])),
this.saveState();
}
shouldDeload() {
if (this.consecutiveMRVWeeks >= 2) return !0;
let e = Object.keys(this.volumeLandmarks).length;
return (
!!(this.totalMusclesNeedingRecovery >= Math.ceil(e / 2)) ||
!!(this.weekNo >= this.mesoLen)
);
}
shouldResensitize() {
return this.blockNo % 4 == 0;
}
startDeload() {
(this.deloadPhase = !0),
Object.keys(this.volumeLandmarks).forEach((e) => {
let t = Math.round(0.5 * this.volumeLandmarks[e].MEV);
this.currentWeekSets[e] = t;
}),
this.saveState();
}
startResensitization() {
(this.resensitizationPhase = !0),
Object.keys(this.volumeLandmarks).forEach((e) => {
this.currentWeekSets[e] = this.volumeLandmarks[e].MV;
}),
this.saveState();
}
nextWeek() {
(this.lastWeekSets = { ...this.currentWeekSets }),
Object.keys(this.volumeLandmarks).filter(
(e) => this.currentWeekSets[e] >= this.volumeLandmarks[e].MRV,
).length > 0
? this.consecutiveMRVWeeks++
: (this.consecutiveMRVWeeks = 0),
this.weekNo++,
this.weekNo > this.mesoLen &&
((this.weekNo = 1), this.blockNo++, (this.consecutiveMRVWeeks = 0)),
(this.recoverySessionsThisWeek = 0),
(this.totalMusclesNeedingRecovery = 0),
this.saveState();
}
resetWeek() {
Object.keys(this.volumeLandmarks).forEach((e) => {
this.currentWeekSets[e] = this.volumeLandmarks[e].MEV;
}),
this.saveState();
}
updateVolumeLandmarks(e, t) {
(this.volumeLandmarks[e] = { ...this.volumeLandmarks[e], ...t }),
this.saveState();
}
getRecoveryVolume(e, t = !1) {
let a = this.volumeLandmarks[e];
return Math.max(
Math.round((a.MEV + a.MRV) / 2) - (t ? 2 : 1),
Math.ceil(0.5 * a.MEV),
);
}
saveState() {
let e = {
volumeLandmarks: this.volumeLandmarks,
weekNo: this.weekNo,
mesoLen: this.mesoLen,
blockNo: this.blockNo,
deloadPhase: this.deloadPhase,
resensitizationPhase: this.resensitizationPhase,
currentWeekSets: this.currentWeekSets,
lastWeekSets: this.lastWeekSets,
consecutiveMRVWeeks: this.consecutiveMRVWeeks,
recoverySessionsThisWeek: this.recoverySessionsThisWeek,
totalMusclesNeedingRecovery: this.totalMusclesNeedingRecovery,
};
localStorage.setItem("rp-training-state", JSON.stringify(e));
}
loadState() {
let e = localStorage.getItem("rp-training-state");
if (e)
try {
let t = JSON.parse(e);
Object.assign(this, t);
} catch (e) {
console.warn("Failed to load training state, using defaults");
}
}
migrateLegacyData() {
let e = Object.keys(this.volumeLandmarks),
t = !1;
e.forEach((e) => {
let a = `week-1-${e}`,
o = localStorage.getItem(a);
o &&
((this.currentWeekSets[e] = parseInt(o, 10)),
localStorage.removeItem(a),
(t = !0));
let s = `${e}-MEV`,
n = `${e}-MRV`,
r = localStorage.getItem(s),
i = localStorage.getItem(n);
(r || i) &&
((this.volumeLandmarks[e] = {
...this.volumeLandmarks[e],
MEV: r ? parseInt(r, 10) : this.volumeLandmarks[e].MEV,
MRV: i ? parseInt(i, 10) : this.volumeLandmarks[e].MRV,
}),
r && localStorage.removeItem(s),
i && localStorage.removeItem(n),
(t = !0));
}),
t &&
(this.saveState(),
console.log("Legacy data migrated to new RP training state"));
}
getStateSummary() {
return {
week: this.weekNo,
meso: this.mesoLen,
block: this.blockNo,
targetRIR: this.getTargetRIR(),
deloadRecommended: this.shouldDeload(),
resensitizationRecommended: this.shouldResensitize(),
currentPhase: this.deloadPhase
? "deload"
: this.resensitizationPhase
? "resensitization"
: "accumulation",
};
}
}
let s = new o();
var n = s;
"undefined" != typeof window && (window.trainingState = s);
}),
n("jlKM8", function (t, a) {
e(t.exports, "scoreStimulus", () => n),
e(t.exports, "setProgressionAlgorithm", () => r),
e(t.exports, "analyzeVolumeStatus", () => i),
e(t.exports, "validateVolumeInput", () => l),
e(t.exports, "getVolumeProgression", () => d),
e(t.exports, "analyzeDeloadNeed", () => m);
var o = s("gBc5V");
function n({ mmc: e, pump: t, disruption: a }) {
let o,
s,
n,
r = (e, t, a) => Math.max(t, Math.min(a, e)),
i = r(e, 0, 3),
l = r(t, 0, 3),
d = r(a, 0, 3),
m = i + l + d;
return (
m <= 3
? ((o = `Stimulus too low (${m}/9) \u{2192} Add 2 sets next session`),
(s = "add_sets"),
(n = 2))
: m <= 6
? ((o = `Stimulus adequate (${m}/9) \u{2192} Keep sets the same`),
(s = "maintain"),
(n = 0))
: ((o = `Stimulus excessive (${m}/9) \u{2192} Remove 1-2 sets next session`),
(s = "reduce_sets"),
(n = -1)),
{
score: m,
advice: o,
action: s,
setChange: n,
breakdown: { mmc: i, pump: l, disruption: d },
}
);
}
function r(e, t) {
let a = (e, t, a) => Math.max(t, Math.min(a, e)),
o = a(e, 0, 3),
s = a(t, 0, 3);
return [
[
{
advice: "Add 1 set next session",
action: "add_sets",
setChange: 1,
},
{
advice: "Add 2 sets next session",
action: "add_sets",
setChange: 2,
},
{
advice: "Add 2-3 sets next session",
action: "add_sets",
setChange: 2,
},
{
advice: "Add 2-3 sets next session",
action: "add_sets",
setChange: 3,
},
],
[
{
advice: "Hold sets at current level",
action: "maintain",
setChange: 0,
},
{
advice: "Add 1 set next session",
action: "add_sets",
setChange: 1,
},
{
advice: "Add 2 sets next session",
action: "add_sets",
setChange: 2,
},
{
advice: "Add 2-3 sets next session",
action: "add_sets",
setChange: 2,
},
],
[
{ advice: "Do recovery session", action: "recovery", setChange: -99 },
{
advice: "Hold sets at current level",
action: "maintain",
setChange: 0,
},
{
advice: "Hold sets at current level",
action: "maintain",
setChange: 0,
},
{
advice: "Add 1 set next session",
action: "add_sets",
setChange: 1,
},
],
[
{ advice: "Do recovery session", action: "recovery", setChange: -99 },
{ advice: "Do recovery session", action: "recovery", setChange: -99 },
{ advice: "Do recovery session", action: "recovery", setChange: -99 },
{
advice: "Hold sets at current level",
action: "maintain",
setChange: 0,
},
],
][o][s];
}
function i(e, t = null) {
let a = null !== t ? t : o.default.currentWeekSets[e],
s = o.default.volumeLandmarks[e];
if (!s) throw Error(`Unknown muscle group: ${e}`);
let n = o.default.getVolumeStatus(e, a),
r = (a / s.MRV) * 100,
l = "",
d = "normal";
switch (n) {
case "under-minimum":
(l = `Below MV (${s.MV}). Increase volume significantly.`),
(d = "high");
break;
case "maintenance":
(l = `In maintenance zone (${s.MV}-${s.MEV}). Consider increasing for growth.`),
(d = "low");
break;
case "optimal":
(l = `In optimal zone (${s.MEV}-${s.MAV}). Continue progressive overload.`),
(d = "normal");
break;
case "high":
(l = `High volume zone (${s.MAV}-${s.MRV}). Monitor recovery closely.`),
(d = "medium");
break;
case "maximum":
(l = `At/above MRV (${s.MRV}). Deload recommended.`), (d = "high");
}
return {
muscle: e,
currentSets: a,
landmarks: s,
status: n,
percentage: Math.round(r),
recommendation: l,
urgency: d,
color: o.default.getVolumeColor(e, a),
};
}
function l(e, t) {
let a = o.default.volumeLandmarks[e],
s = t >= 0 && t <= 1.2 * a.MRV,
n = "";
return (
t < 0
? (n = "Sets cannot be negative")
: t > a.MRV
? (n = `Above MRV (${a.MRV}). Consider deload.`)
: t < a.MV &&
(n = `Below MV (${a.MV}). May not be sufficient for adaptation.`),
{ isValid: s, warning: n, proposedSets: t, landmarks: a }
);
}
function d(e, t) {
let a = o.default.currentWeekSets[e],
s = i(e),
l = n(t.stimulus),
d = r(t.soreness, t.performance),
m = d.setChange,
u = d.advice;
if (
("maximum" === s.status &&
m > 0 &&
((m = 0), (u = "At MRV limit. Hold sets or consider deload.")),
"under-minimum" === s.status &&
m <= 0 &&
((m = 2),
(u = "Below minimum volume. Add sets regardless of fatigue.")),
"recovery" === d.action)
) {
let s = (function (e, t = !1) {
let a = o.default.volumeLandmarks[e],
s = o.default.getRecoveryVolume(e, t);
return {
muscle: e,
recommendedSets: s,
reasoning: t ? "illness adjustment" : "standard recovery",
landmarks: a,
percentage: Math.round((s / a.MEV) * 100),
};
})(e, t.hasIllness);
(m = s.recommendedSets - a),
(u = `Recovery session: ${s.recommendedSets} sets (${s.reasoning})`);
}
let c = Math.max(0, a + m);
return {
muscle: e,
currentSets: a,
projectedSets: c,
setChange: m,
advice: u,
stimulusScore: l.score,
volumeStatus: s.status,
targetRIR: o.default.getTargetRIR(),
deloadRecommended: o.default.shouldDeload(),
};
}
function m() {
let e = Object.keys(o.default.volumeLandmarks),
t = e.filter((e) => "maximum" === o.default.getVolumeStatus(e)),
a = o.default.shouldDeload(),
s = [];
return (
o.default.consecutiveMRVWeeks >= 2 &&
s.push("Two consecutive weeks at MRV"),
o.default.totalMusclesNeedingRecovery >= Math.ceil(e.length / 2) &&
s.push("Most muscles need recovery sessions"),
o.default.weekNo >= o.default.mesoLen &&
s.push("End of mesocycle reached"),
t.length >= Math.ceil(e.length / 3) &&
s.push(`${t.length} muscle groups at/above MRV`),
{
shouldDeload: a,
reasons: s,
mrvBreaches: t,
consecutiveMRVWeeks: o.default.consecutiveMRVWeeks,
currentWeek: o.default.weekNo,
mesoLength: o.default.mesoLen,
musclesNeedingRecovery: o.default.totalMusclesNeedingRecovery,
}
);
}
}),
n("9Ev1P", function (t, a) {
e(t.exports, "calculateTargetRIR", () => n),
e(t.exports, "validateEffortLevel", () => r);
var o = s("gBc5V");
function n(e = null, t = null, a = 3, s = 0.5) {
let r = e || o.default.weekNo,
i = t || o.default.mesoLen;
if (r > i)
return {
targetRIR: a,
warning: "Week exceeds mesocycle length",
progression: 0,
};
let l = Math.max(s, Math.min(a, a - ((a - s) / (i - 1)) * (r - 1))),
d = "moderate",
m = "";
return (
l >= 2.5
? ((d = "low"), (m = "Focus on form and mind-muscle connection"))
: l >= 2
? ((d = "moderate"),
(m = "Balanced effort - challenge without excessive fatigue"))
: l >= 1
? ((d = "high"), (m = "High effort - monitor recovery closely"))
: ((d = "maximum"), (m = "Maximum effort - deload approaching")),
{
targetRIR: Math.round(2 * l) / 2,
intensityLevel: d,
advice: m,
progression: Math.round(((r - 1) / (i - 1)) * 100),
week: r,
mesoLength: i,
}
);
}
function r(e, t = null, a = 1) {
let s = t || o.default.getTargetRIR(),
n = Math.abs(e - s),
i = n <= a,
l = "",
d = "",
m = "normal";
if (i)
(l = `On target (${e} vs ${s} RIR)`),
(d = "Continue current effort level"),
(m = "normal");
else if (e > s) {
let t = e - s;
(l = `Too easy (${t} RIR above target)`),
(d =
t > 2
? "Increase weight significantly"
: "Increase weight moderately"),
(m = t > 2 ? "high" : "medium");
} else {
let t = s - e;
(l = `Too hard (${t} RIR below target)`),
(d =
t > 2 ? "Reduce weight significantly" : "Reduce weight slightly"),
(m = t > 2 ? "high" : "medium");
}
return {
actualRIR: e,
targetRIR: s,
deviation: n,
isWithinTolerance: i,
feedback: l,
recommendation: d,
urgency: m,
};
}
}),
n("76QZC", function (t, a) {
e(t.exports, "analyzeFrequency", () => n),
e(t.exports, "calculateOptimalFrequency", () => r);
var o = s("gBc5V");
function n(e, t, a = null) {
let s = Math.max(0, e),
r = Math.max(1, t),
i = "",
l = "",
d = "normal",
m = 0,
u = s / r;
if (
(u < 0.7
? ((i = "You heal early → Add one session per week"),
(l = "increase_frequency"),
(m = 1),
(d = "medium"))
: u > 1.3
? ((i = "Recovery lags → Insert an extra rest day"),
(l = "decrease_frequency"),
(m = -1),
(d = "high"))
: ((i = "Frequency is optimal"),
(l = "maintain"),
(m = 0),
(d = "normal")),
a)
) {
let e = o.default.getVolumeStatus(a);
"maximum" === e &&
"increase_frequency" === l &&
((i = "At MRV - maintain frequency despite early recovery"),
(l = "maintain"),
(m = 0)),
"under-minimum" === e &&
"decrease_frequency" === l &&
((i =
"Below MV - consider recovery methods instead of reducing frequency"),
(l = "improve_recovery"),
(m = 0));
}
return {
sorenessRecoveryDays: s,
currentSessionGap: r,
recoveryRatio: Math.round(100 * u) / 100,
recommendation: i,
action: l,
frequencyAdjustment: m,
urgency: d,
muscle: a,
};
}
function r(e, t = {}) {
let {
availableDays: a = 6,
currentVolume: s = null,
recoveryCapacity: n = "normal",
trainingAge: i = "intermediate",
} = t,
l = s || o.default.currentWeekSets[e],
d = o.default.volumeLandmarks[e],
m = {
beginner: { min: 2, max: 3 },
intermediate: { min: 2, max: 4 },
advanced: { min: 3, max: 5 },
}[i],
u = 2,
c = Math.round(
(u =
l >= d.MAV
? Math.min(4, Math.ceil(l / 6))
: l >= d.MEV
? Math.min(3, Math.ceil(l / 8))
: Math.max(2, Math.ceil(l / 10))) *
{ low: 0.8, normal: 1, high: 1.2 }[n],
),
h = Math.max(m.min, Math.min(m.max, c, a)),
g = Math.ceil(l / h);
return {
muscle: e,
recommendedFrequency: h,
setsPerSession: g,
totalVolume: l,
reasoning: [
`${l} weekly sets`,
`${n} recovery capacity`,
`${i} training age`,
`${a} available days`,
],
alternatives: {
conservative: Math.max(2, h - 1),
aggressive: Math.min(a, h + 1),
},
};
}
}),
n("b3qqF", function (t, a) {
function o(e, t = "hypertrophy") {
let a = parseFloat(e);
if (isNaN(a) || a <= 0)
return {
isValid: !1,
warning: "Load must be a positive number",
recommendation: "Enter a valid load percentage",
};
let s = {
hypertrophy: { min: 30, max: 85, optimal: [65, 80] },
strength: { min: 70, max: 100, optimal: [85, 95] },
power: { min: 30, max: 70, optimal: [40, 60] },
endurance: { min: 20, max: 60, optimal: [30, 50] },
},
n = s[t] || s.hypertrophy,
r = !0,
i = "",
l = "",
d = "normal";
return (
a < n.min
? ((r = !1),
(i = `Load too light for ${t} (${a}% < ${n.min}%)`),
(l = `Increase to ${n.optimal[0]}-${n.optimal[1]}% for optimal ${t} adaptations`),
(d = "high"))
: a > n.max
? ((r = !1),
(i = `Load too heavy for ${t} (${a}% > ${n.max}%)`),
(l = `Reduce to ${n.optimal[0]}-${n.optimal[1]}% for safer ${t} training`),
(d = "high"))
: a < n.optimal[0]
? ((i = `Load is light for ${t} (${a}% < ${n.optimal[0]}%)`),
(l = `Consider increasing to ${n.optimal[0]}-${n.optimal[1]}% for better stimulus`),
(d = "medium"))
: a > n.optimal[1]
? ((i = `Load is heavy for ${t} (${a}% > ${n.optimal[1]}%)`),
(l = `Consider reducing to ${n.optimal[0]}-${n.optimal[1]}% for better recovery`),
(d = "medium"))
: (l = `Good load for ${t} training`),
{
isValid: r,
load: a,
context: t,
warning: i,
recommendation: l,
severity: d,
range: n,
isOptimal: a >= n.optimal[0] && a <= n.optimal[1],
}
);
}
function s(e, t, a = !1) {
let o = parseInt(e, 10);
if (isNaN(o) || o < 0)
return {
isValid: !1,
warning: "Set count must be 0 or greater",
recommendation: "Enter a valid number of sets",
};
let { MV: n = 0, MEV: r, MAV: i, MRV: l } = t,
d = !0,
m = "",
u = "",
c = "normal",
h = "";
return (
o < n
? ((h = "below-maintenance"),
(m = `Below maintenance volume (${o} < ${n})`),
(u = "Increase sets for minimal stimulus"),
(c = "high"))
: o < r
? ((h = "maintenance"),
(m = `In maintenance zone (${o} < ${r})`),
(u = "Increase sets for growth stimulus"),
(c = "medium"))
: o <= i
? ((h = "optimal"), (u = `Optimal volume zone (${r}-${i} sets)`))
: o <= l
? ((h = "high"),
(m = `High volume zone (${o} approaching ${l})`),
(u = "Monitor recovery closely"),
(c = "medium"))
: ((h = "maximum"),
a
? ((m = `Overreaching territory (${o} > ${l})`),
(u = "Short-term only - deload soon"))
: ((d = !1),
(m = `Above maximum recoverable volume (${o} > ${l})`),
(u = "Reduce sets or plan deload")),
(c = "high")),
{
isValid: d,
sets: o,
landmarks: t,
zone: h,
warning: m,
recommendation: u,
severity: c,
percentage: Math.round((o / l) * 100),
}
);
}
function n(e, t = "hypertrophy") {
let a = parseInt(e, 10);
if (isNaN(a) || a < 1)
return {
isValid: !1,
warning: "Mesocycle must be at least 1 week",
recommendation: "Enter a valid mesocycle length",
};
let o = {
hypertrophy: { min: 3, max: 6, optimal: 4 },
strength: { min: 2, max: 8, optimal: 4 },
power: { min: 2, max: 4, optimal: 3 },
endurance: { min: 4, max: 12, optimal: 6 },
},
s = o[t] || o.hypertrophy,
r = "",
i = "",
l = "normal";
return (
a < s.min
? ((r = `Short mesocycle for ${t} (${a} < ${s.min} weeks)`),
(i = `Consider ${s.optimal} weeks for better ${t} adaptations`),
(l = "medium"))
: a > s.max
? ((r = `Long mesocycle for ${t} (${a} > ${s.max} weeks)`),
(i = `Consider ${s.optimal} weeks to prevent overreaching`),
(l = "medium"))
: (i =
a === s.optimal
? `Optimal length for ${t} training`
: `Good length for ${t} training`),
{
isValid: !0,
weeks: a,
goal: t,
warning: r,
recommendation: i,
severity: l,
isOptimal: a === s.optimal,
range: s,
}
);
}
e(t.exports, "validateLoad", () => o),
e(t.exports, "validateSets", () => s),
e(t.exports, "validateMesocycleLength", () => n);
});
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