Training Programs (v1.1)

Design professional personal training programs in 15 minutes instead of 90 — at Included with your subscription.

Installation

1. Download the pf-training-programs.plugin file
2. Open Claude Desktop and navigate to Settings > Plugins
3. Click Install Plugin and select the downloaded .plugin file
4. The plugin will be installed and available immediately

Note: All data stays local on your machine. No external API calls or cloud storage required.

Why This Exists

Personal trainers pay $240–$1,284/year for software like TrueCoach and PT Distinction primarily to design, document, and deliver structured training programs. The core workflow is structured data entry and document generation — exactly what Claude excels at, locally, for Included with your subscription.

Quick Start

1. Install the plugin in Cowork
2. Run /training:training-setup to initialize your workspace
3. Run /training:training-assess to profile your first client
4. Run /training:training-periodize [client] to build their training plan
5. Run /training:training-workout [client] --week 1 to generate Week 1 sessions
6. Run /training:training-compile [client] to produce the professional DOCX

Or run the full pipeline at once: /training:training-pipeline [client]

Commands

Command	Description
/training:training-setup	Initialize workspace — run once after installing
/training:training-assess [client]	Profile a new client
/training:training-periodize [client]	Generate full periodization plan
/training:training-workout [client] --week N	Generate workouts for one week
/training:training-compile [client]	Produce client-ready DOCX program
/training:training-log [client] --week N --session N	Log completed session data
/training:training-pipeline [client]	Run full pipeline (periodize → workouts → compile)
/training:training-status	Show all clients and program progress

How It Works

1. Assess → Client profile JSON (goals, equipment, availability, injuries)
2. Periodize → Periodization plan JSON (macrocycle, mesocycles, volume targets)
3. Workout → Session JSON appended to program (exercises, sets, reps, coaching notes)
4. Compile → Professional DOCX program document (cover page, tables, disclaimer)
5. Log → Performance log JSON (actual vs. prescribed volume, autoregulation flags)

Files live in processing/ (JSON intermediates) and outbound/ (final DOCX files).

What It's an Alternative To

SaaS Tool	Annual Cost	Key Overlap
TrueCoach	$240–$1,284/yr	Program builder, periodization, workout templates
PT Distinction	$239–$599/yr	Client assessment, program design, progress tracking
Trainerize	$540–$840/yr	Program templates, session builder, client notes

Key Differentiators

• Included with your subscription — no subscription, no per-client limits, no tier locks
• Privacy-first — data is processed within the Cowork environment, processed within the Cowork environment
• Fully customizable — edit templates in Word/LibreOffice, no locked layouts
• No lock-in — all output is standard DOCX, readable by any tool
• No client count limits — add unlimited clients, no upgrade prompts

Feature Comparison

Feature	Training Programs	TrueCoach	PT Distinction	Trainerize
Periodization planning	✅	✅	✅	✅
Workout builder	✅	✅	✅	✅
DOCX program export	✅	⚠️ (PDF only)	⚠️ (PDF only)	⚠️ (PDF only)
Progress logging	✅	✅	✅	✅
Client mobile app	❌	✅	✅	✅
In-app messaging	❌	✅	✅	✅
Wearables integration	❌	✅	❌	✅
Payment integration	❌	✅ (US only)	✅	✅
Customizable templates	✅	❌ (locked)	❌ (locked)	❌ (locked)
Local/private data	✅	❌	❌	❌
PAR-Q+ Health Screening	✅	❌	❌	❌
Evidence-Based Periodization	✅	❌	❌	❌
Volume Landmark (MEV/MAV/MRV) Tracking	✅	❌	❌	❌
Multi-Formula 1RM Estimation	✅	✅	❌	❌
RPE/RIR Autoregulation	✅	❌	❌	❌
Strength Standards Benchmarking	✅	❌	❌	❌
Movement Screening	✅	❌	❌	❌
Contraindication Screening	✅	❌	❌	❌
Annual cost	included with your subscription	$240–$1,284	$239–$599	$540–$840

Estimated Cost per Use

Disclaimer: Token estimates are approximate and based on typical usage patterns measured from skill prompt sizes. Actual costs vary with input data size, conversation length, and complexity. Estimates use Claude Sonnet 4.6 pricing ($3/1M input, $15/1M output). Cowork and Claude Desktop subscription users (Pro/Max/Team) are not charged per-token — these estimates apply only to direct Anthropic API usage. Running stages individually in fresh sessions uses fewer input tokens than running the full pipeline sequentially, because pipeline mode accumulates conversation history across stages.

Per skill (run individually in a fresh session):

Stage	Skill Prompt	User Input	Total Input	Output	Est. Cost
training-compile	~4.1K	~800	~7.7K	~4.1K	~$0.09
client-intake	~3.6K	~800	~7.2K	~3.6K	~$0.07
progress-tracker	~4.2K	~800	~7.8K	~1.0K	~$0.04
training-workout	~3.4K	~800	~6.9K	~3.4K	~$0.07
training-assess	~3.8K	~800	~7.3K	~6.0K	~$0.11
report-generator	~3.0K	~800	~6.6K	~6.0K	~$0.11
training-periodize	~4.2K	~800	~7.8K	~4.2K	~$0.09
training-log	~3.9K	~800	~7.4K	~3.9K	~$0.08
Standalone total			~58.8K	~32.2K	~$0.66

Full pipeline (all stages in one session — context accumulates):

Stage	Base Input	+ History	Total Input	Output	Est. Cost
training-compile	~8.0K	0	~8.0K	~4.1K	~$0.09
client-intake	~7.5K	~4.9K	~12.4K	~3.6K	~$0.09
progress-tracker	~8.1K	~9.3K	~17.4K	~1.0K	~$0.07
training-workout	~7.3K	~11.1K	~18.4K	~3.4K	~$0.11
training-assess	~7.7K	~15.2K	~22.9K	~6.0K	~$0.16
report-generator	~6.9K	~22.0K	~29.0K	~6.0K	~$0.18
training-periodize	~8.2K	~28.8K	~37.0K	~4.2K	~$0.17
training-log	~7.8K	~33.9K	~41.7K	~3.9K	~$0.18
Pipeline total			~186.8K	~32.2K	~$1.04

Running the full pipeline once typically costs $0.73–$1.36 in API tokens (Claude Sonnet 4.6).

AI-Powered Features

• Periodization Planning: Designs complete macrocycles with mesocycles (accumulation, intensification, realization), deload weeks, and volume progression targets
• Progressive Overload Calculation: Automatically computes set/rep schemes and intensity progressions based on phase and week
• Exercise Intelligence: Matches exercises to client goals, equipment available, mobility history, and injury status
• Coaching Synthesis: Generates exercise-specific coaching cues, form checkpoints, and difficulty variations
• Performance Autoregulation: Analyzes workout logs and suggests RPE-based adjustments to prescribed volume
• Program Continuity: Tracks client progress across weeks and automatically adjusts subsequent phases
• PAR-Q+ Health Screening: Automated pre-exercise screening per PAR-Q+ 2020 protocol with ACSM risk stratification (ACSM Guidelines, 11th Ed.)
• Evidence-Based Periodization: Model selection matrix matching client goals and training age to optimal periodization approach (Bompa, 2015; NSCA Essentials, Ch. 21-22)
• Volume Landmark Tracking: MEV/MAV/MRV monitoring per muscle group to prevent overtraining (Israetel, Scientific Principles; Helms, 2019)
• Multi-Formula 1RM Estimation: Composite 1RM calculation using Epley, Brzycki, and Lombardi formulas with confidence ratings (LeSuer et al., 1997)
• RPE/RIR Autoregulation: Intelligent load adjustment based on perceived exertion with session-level and weekly fatigue monitoring (Zourdos et al., 2016)
• Strength Benchmarking: Population-relative strength standards with milestone tracking (Kilgore, Rippetoe & Pendlay)
• Contraindication Screening: Automatic exercise restriction mapping based on client injuries and medical conditions (NSCA Essentials, Ch. 24; ACSM Guidelines, Ch. 7)
• Movement Pattern Analysis: FMS-inspired movement screening with corrective exercise recommendations (Cook, Movement, 2010)

Known Limitations & Workarounds

This is a Claude Cowork plugin, not a traditional SaaS application. It has architectural constraints you should know about before adopting it.

Limitation	Impact	Workaround
No persistent database	Client programs stored as JSON files; no cloud sync	Back up processing/ folder to Dropbox/Google Drive manually
No real-time API integrations	Cannot auto-import from wearables (Garmin, Apple Watch, MyFitnessPal)	Use training-log to manually enter workout data
No mobile client app	Clients cannot view programs on a mobile app	Share DOCX via email or cloud link — clients open in Word/Google Docs
No automated reminders	No check-in reminders or deadline alerts for clients	Use your calendar app for client reminders
Session-based operation	Must open Cowork session to generate or update programs	All generation is on-demand; typical session is 5–10 min
No client collaboration interface	Clients cannot view or comment on programs in-app	Share DOCX and collect feedback via email or messaging

Context & Performance Guide

Session Management

Claude's context window (200K tokens) is shared across your entire conversation session. For best results, start a fresh Cowork session before running the full pipeline for a new client. If you've been chatting in the same session, a fresh start gives the plugin more room to produce high-quality output.

Data Volume Guidance

Tested with programs up to 52 weeks (6 sessions/week) without context issues. A typical 12-week, 4-sessions/week program uses approximately 30K tokens for the full pipeline.

Tips for Best Results

1. Run /training:training-assess in a fresh session for new clients
2. Use /training:training-pipeline for speed; use individual commands for manual control
3. Keep client descriptions concise in training-assess — 2–4 sentences is ideal
4. If compile output is missing sections, start a fresh session and re-run training-compile

Degradation Signals

If responses become shorter or skip sections, start a new session and re-run the current stage.

Requirements

• Claude Desktop or Cowork mode
• Python 3.8+ (for DOCX generation — auto-installed by training-setup)
• python-docx library (auto-installed by training-setup)

Important Disclaimers

• AI-Generated Content: This plugin uses AI (LLM) technology which can produce inaccurate or incomplete outputs. All content should be treated as a starting point and reviewed for accuracy before use.
• Not Professional Advice: Outputs do not constitute legal, financial, tax, medical, or other professional advice. Consult qualified professionals before making decisions based on generated content.
• No Compliance Guarantee: References to industry standards, regulations, or guidelines are for informational purposes only. This plugin does not guarantee compliance with any law or regulation. Users are responsible for verifying all outputs meet their specific regulatory requirements.
• No Endorsement or Affiliation: Mention of third-party products, standards, or organizations does not imply endorsement, partnership, or certification by those entities.