Fitness Plan — Science-Based Training & Workout Auditor

What This Skill Does

The fitness-plan skill acts as a comprehensive, offline-first exercise science reference tool for OpenClaw. It provides immediate, evidence-based guidance on muscle hypertrophy, strength training principles, and metabolic conditioning without requiring any external internet connectivity or sensitive API keys. By leveraging established standards such as the American College of Sports Medicine (ACSM) guidelines, the skill serves as a pocket coach for anyone looking to structure, optimize, or troubleshoot their fitness regimen. Whether you are calculating 1RM (one-rep max) formulas, determining the appropriate RPE (Rate of Perceived Exertion) for a specific training block, or seeking advice on progressive overload, this skill delivers structured, plain-text documentation on demand.

Installation

To add this capability to your agent, run the following command in your terminal: clawhub install openclaw/skills/skills/ckchzh/fitness-plan

Once installed, you can trigger the skill using your agent's standard invocation prefix, followed by any of the available command keywords like intro, standards, troubleshooting, or cheatsheet. No further configuration is necessary as the skill is entirely self-contained.

Use Cases

This skill is ideal for personal trainers, competitive athletes, and fitness enthusiasts who need quick, reliable data during training sessions. Use it to:

• Generate structured training splits based on desired frequency.
• Reference proper form cues for compound lifts.
• Calculate intensity adjustments during a deload week.
• Explain the science behind training variables like rest times, volume, and recovery.
• Identify potential causes for performance plateaus and receive actionable, science-based troubleshooting advice.

Example Prompts

1. "OpenClaw, use fitness-plan cheatsheet to calculate my 1RM for a 225lb bench press at 5 reps and show me the chart for HR zones."
2. "I am stuck on my squat progress; run fitness-plan troubleshooting to identify common reasons for plateaus and how to implement a deload."
3. "Can you explain the ACSM guidelines for weekly cardiovascular exercise and the optimal rep ranges for hypertrophy using the fitness-plan standards command?"

Tips & Limitations

• Offline Utility: Because this skill operates entirely via local heredoc documentation, it is extremely fast and privacy-focused, but it will not provide real-time updates on new fitness studies published after the skill was compiled.
• Consult Professionals: While the documentation is based on clinical guidelines, it does not replace a doctor or a certified physical therapist. Always perform movements with proper supervision if you are a beginner.
• Precision: Use the cheatsheet command when performing math-heavy tasks like plate calculation or 1RM estimation to ensure accuracy.