powerhouse-rp-toolkit
Version:
Renaissance Periodization Training Toolkit for PowerHouseATX
222 lines (220 loc) • 8.9 kB
JavaScript
import "./ProgramDesignWorkspace.a153faa7.js";
var e = globalThis,
t = {},
n = {},
a = e.parcelRequire66c8;
null == a &&
(((a = function (e) {
if (e in t) return t[e].exports;
if (e in n) {
var a = n[e];
delete n[e];
var s = { id: e, exports: {} };
return (t[e] = s), a.call(s.exports, s, s.exports), s.exports;
}
var l = Error("Cannot find module '" + e + "'");
throw ((l.code = "MODULE_NOT_FOUND"), l);
}).register = function (e, t) {
n[e] = t;
}),
(e.parcelRequire66c8 = a)),
a.register;
var s = a("e8wst"),
l = a("jlKM8"),
d = a("9Ev1P"),
o = a("76QZC"),
r = a("b3qqF"),
u = a("gBc5V");
(window.trainingState = u.default),
(window.updateChart = s.updateChart),
(window.resetWeeklyData = s.resetChart),
(window.showVolumeLandmarks = s.addVolumeLandmarks),
(window.exportSummary = s.exportChartImage),
(window.toggleSection = function (e) {
let t = document.getElementById(e + "-content"),
n = t.previousElementSibling,
a = n.querySelector(".expand-icon");
function s() {
if (!window.parent) return;
let e = document.documentElement.getBoundingClientRect().height;
window.parent.postMessage({ phxHeight: e }, "*");
}
t.classList.contains("expanded")
? (t.classList.remove("expanded"),
n.classList.remove("expanded"),
a && (a.style.transform = "rotate(0deg)"),
t.addEventListener("transitionend", function e() {
(t.style.display = "none"),
t.removeEventListener("transitionend", e),
s();
}))
: ((t.style.display = "block"),
requestAnimationFrame(() => {
t.classList.add("expanded"),
n.classList.add("expanded"),
a && (a.style.transform = "rotate(180deg)"),
s();
}));
}),
(window.scoreStimulus = l.scoreStimulus),
(window.setProgressionAlgorithm = l.setProgressionAlgorithm),
(window.getVolumeProgression = l.getVolumeProgression),
(window.analyzeDeloadNeed = l.analyzeDeloadNeed),
(window.calculateTargetRIR = d.calculateTargetRIR),
(window.validateEffortLevel = d.validateEffortLevel),
(window.analyzeFrequency = o.analyzeFrequency),
(window.calculateOptimalFrequency = o.calculateOptimalFrequency),
(window.validateLoad = r.validateLoad),
(window.validateSets = r.validateSets),
(window.validateMesocycleLength = r.validateMesocycleLength),
(window.submitFeedback = function () {
let e = document.getElementById("muscleSelect").value,
t = parseInt(document.getElementById("mmc").value, 10),
n = parseInt(document.getElementById("pump").value, 10),
a = parseInt(document.getElementById("dis").value, 10),
o = parseInt(document.getElementById("sore").value, 10),
r = document.getElementById("actualRIR").value,
i = document.querySelector('input[name="perf"]:checked'),
c = i ? parseInt(i.value, 10) : 2;
if (!e || isNaN(t) || isNaN(n) || isNaN(a))
return void alert("Please fill in all required fields");
let m = (0, l.scoreStimulus)({ mmc: t, pump: n, disruption: a }),
g = (0, l.setProgressionAlgorithm)(o, c),
v = (0, l.getVolumeProgression)(e, {
stimulus: { mmc: t, pump: n, disruption: a },
soreness: o,
performance: c,
hasIllness: !1,
}),
p = null;
r && (p = (0, d.validateEffortLevel)(parseFloat(r))),
-99 !== g.setChange && u.default.addSets(e, g.setChange);
let y = document.getElementById("mevOut"),
w = `
<div class="feedback-results">
<div class="main-recommendation">
<h4>${e} Recommendation</h4>
<p class="advice">${v.advice}</p>
<p class="sets-info">
${v.currentSets} \u{2192} ${v.projectedSets} sets
${0 !== v.setChange ? `(${v.setChange > 0 ? "+" : ""}${v.setChange})` : ""}
</p>
</div>
<div class="algorithm-details">
<div>
<strong>Stimulus:</strong> ${m.score}/9
<span class="stimulus-${m.action}">(${m.action.replace("_", " ")})</span>
</div>
<div>
<strong>Volume Status:</strong> ${v.volumeStatus}
</div>
<div>
<strong>RP Progression:</strong> ${g.advice}
</div>
</div>
</div>
`;
p &&
(w += `
<div class="rir-feedback ${p.urgency}">
<strong>RIR Check:</strong> ${p.feedback}<br>
<em>${p.recommendation}</em>
</div>
`),
v.deloadRecommended &&
(w += `
<div class="deload-warning">
\u{26A0}\u{FE0F} <strong>Deload Recommended</strong>
</div>
`),
(y.innerHTML = w),
(y.className = "result success active"),
(0, s.updateChart)();
}),
(window.analyzeDeload = function () {
let e = document.getElementById("halfMuscles").checked,
t = document.getElementById("mrvBreach").checked,
n = document.getElementById("illness").checked,
a = document.getElementById("lowMotivation").checked,
d = (0, l.analyzeDeloadNeed)();
e && d.reasons.push("Most muscles need recovery (manual check)"),
t && d.reasons.push("Hit MRV twice consecutively (manual check)"),
n && d.reasons.push("Illness/injury present"),
a && d.reasons.push("Low motivation levels");
let o = d.shouldDeload || e || t || n || a,
r = document.getElementById("deloadOut");
o
? ((r.innerHTML = `
<strong>Deload Recommended</strong><br>
Reasons: ${d.reasons.join(", ")}<br>
<em>Take 1 week at 50% volume + 25-50% load reduction</em>
`),
(r.className = "result warning active"),
setTimeout(() => {
confirm(
"Start deload phase now? This will reduce all muscle volumes to 50% of MEV.",
) && (u.default.startDeload(), (0, s.updateChart)());
}, 1e3))
: ((r.innerHTML = "No deload needed - continue current program"),
(r.className = "result success active"));
}),
(window.analyzeFrequency = function () {
let e = parseInt(document.getElementById("soreDays").value, 10),
t = parseInt(document.getElementById("sessionGap").value, 10),
n = document.getElementById("trainingAge").value,
a = document.getElementById("muscleSelect").value,
s = (0, o.analyzeFrequency)(e, t, a),
l = (0, o.calculateOptimalFrequency)(a, {
trainingAge: n,
currentVolume: u.default.currentWeekSets[a],
}),
d = document.getElementById("freqOut");
d.innerHTML = `
<strong>${s.recommendation}</strong><br>
Current: ${t} days between sessions<br>
Recovery: ${e} days<br>
Optimal frequency: ${l.recommendedFrequency}x/week (${l.setsPerSession} sets/session)
`;
let r =
"high" === s.urgency || "medium" === s.urgency ? "warning" : "success";
d.className = `result ${r} active`;
}),
(window.saveLandmarks = function () {
let e = document.getElementById("landmarkMuscle").value,
t = parseInt(document.getElementById("mv").value, 10),
n = parseInt(document.getElementById("mev").value, 10),
a = parseInt(document.getElementById("mav").value, 10),
l = parseInt(document.getElementById("mrv").value, 10);
if (t > n || n > a || a > l)
return void alert("Invalid landmark relationship (MV ≤ MEV ≤ MAV ≤ MRV)");
u.default.updateVolumeLandmarks(e, { MV: t, MEV: n, MAV: a, MRV: l }),
(0, s.updateChart)();
let d = document.getElementById("volumeOut");
(d.innerHTML = `Landmarks saved for ${e}: MV:${t}, MEV:${n}, MAV:${a}, MRV:${l}`),
(d.className = "result success active");
}),
(window.applyVolumePreset = function (e) {
let t = document.getElementById("landmarkMuscle").value,
n = { beginner: 0.8, intermediate: 1, advanced: 1.2 }[e],
a = u.default.volumeLandmarks[t];
(document.getElementById("mv").value = Math.round(a.MV * n)),
(document.getElementById("mev").value = Math.round(a.MEV * n)),
(document.getElementById("mav").value = Math.round(a.MAV * n)),
(document.getElementById("mrv").value = Math.round(a.MRV * n));
}),
(window.setupMeso = function () {
let e = parseInt(document.getElementById("mesoLength").value, 10),
t = parseInt(document.getElementById("currentWeekNum").value, 10),
n = document.getElementById("trainingGoal").value,
a = (0, r.validateMesocycleLength)(e, n);
if (!a.isValid) return void alert(a.warning);
(u.default.mesoLen = e), (u.default.weekNo = t), u.default.saveState();
let s = document.getElementById("mesoOut");
(s.innerHTML = `
Mesocycle configured: ${e} weeks for ${n}<br>
Currently week ${t} (Target RIR: ${u.default.getTargetRIR().toFixed(1)})<br>
${a.recommendation}
`),
(s.className = "result success active");
});
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