EFL Program Builder

Session Type Routing

Full Training → Standard build workflow (Steps 1-6 below).

Recovery-Mobility → Read references/program-templates.md Section 8. Use recovery block order (Tissue Work → Mobility → Activation → Cooldown). RPE 1-2. Zero plyo contacts. No external load. Output Week View only. Total session 30-35 min. Ask what's sore/tight and what sport context triggered the recovery need. Note which scheduled session this replaces.

Modified → Start with Full Training, then specify which blocks are reduced or dropped and why (e.g., "In-Season minus Strength Secondary" or "Deload with extra recovery emphasis"). Athlete-specific coach decision.

Build Workflow

Step 1: Read Reference Files (Smart Routing)

Before writing ANY programming, identify the request type and load ONLY the required layers:

LAYER 0 — GOVERNANCE (always loaded, every build)

1. Read references/governance-rules.md — All hard constraints (RPE ceilings, volume caps, equipment rules, plyo contacts, block order)

LAYER 1 — MACRO (loaded for macro, top-down, or meso-in-context builds) 2. Read references/macro-structure.md — Seasonal calendars, track arcs, meso themes, sport-specific macro overlays, OVR testing protocol, top-down build workflow

LAYER 2 — SESSION (loaded for session or meso builds) 3. Read references/track-sessions.md — Day splits, block content by track, recovery template, sport-to-track mapping, coach override rules 4. Read references/prime-prep-system.md — PRIME/PREP block definitions, block labeling standards, PREP content categories, elastic gating rules, bridge set criteria, and PREP→WORK validation table 5. Read references/seasonal-modifiers.md — Off/pre/in/post seasonal dose reduction rules and joint application with sport modifiers 6. If a sport modifier was declared at intake: Read the relevant file from references/sport-modifiers/:

• Baseball / Softball → sport-modifiers/baseball.md
• Swimming → sport-modifiers/swimming.md
• Track & Field (any event) → sport-modifiers/track-field.md
• Multi-Sport athlete ages 8-18 → sport-modifiers/ltad-framework.md
• Rock Climbing → sport-modifiers/rock-climbing.md
• No modifier declared → skip this step

LAYER 3 — EXECUTION (loaded at output time) 7. Read references/exercise-master.md — Master exercise library (ACTIVE, v1.7). 483 Bridge-verified exercises with tier (T1-T4), equipment, coaching focus, CNS_Demand, ML_Type, Pop_Floor, and Bilateral_Gate fields organized across 10 primary sections: Sprint Mechanics (1A-1P), Plyometric (2.0-2J), Strength (3A-3G), Core (4A-4E), Med Ball (5A-5C), Power Ballistic (6A-6B), Movement Prep (7A-7D), Mobility (10A-10L). Includes full hurdle mobility series, RDL hip flexion series, pogo/elastic foundations, TGU/windmill family, KB power ballistic family, agility ladder (Youth Lab only), FMS TSPU correctives, foam roll standard sites, and stride/90-90 progressions. Determines which exercises are appropriate for the athlete's current meso and Microlab type. 8. Read references/output-formats.md — Exact formatting for Load Progression View and Week View

Routing logic:

Step 2: Validate Exercise Selection

For EVERY exercise you select, run the validation script with tier checking:

python3 /path/to/skill/scripts/validate_exercises.py --check <population> <meso> "Exercise 1" "Exercise 2" ...

Population options: youth, beginner, intermediate, advanced, adult Meso: 1-4

The script checks BOTH:

• Exercise name against the full Bridge library CSV (4,123 exercises)
• Exercise tier against the population/meso ceiling (TIER_DATABASE synced from exercise-master.md)

It returns:

• ✅ Name match + tier compliant
• ❌ NOT FOUND (name doesn't exist in Bridge)
• ❌ TIER VIOLATION (exercise is too advanced for this population/meso)
• ⚠️ Equipment flags (cable, barbell, sled detected)

NEVER output a program with an exercise that hasn't been validated. If the script returns NOT FOUND, use one of the suggested alternatives. If it returns TIER VIOLATION, select a lower-tier exercise from the same family in exercise-master.md.

You can also use other modes:

python3 /path/to/skill/scripts/validate_exercises.py --batch "Ex 1" "Ex 2"   # name-only validation
python3 /path/to/skill/scripts/validate_exercises.py --search "keyword"       # find exercises

Step 3: Build the Program

Build in this order:

1. Define the day split (from program-templates.md)
2. Determine the athlete's exercise Tier using the Tier-to-Meso mapping in exercise-master.md (TIER-TO-MESO MAPPING section)
3. Fill each block in invariant order (Warmup → Mov Prep → [Med Ball if applicable] → Plyos → Strength Primary → Strength Secondary → Core → Recovery)
4. Select exercises ONLY from the athlete's current tier or below — never above. Use exercise-master.md to verify every exercise is tier-appropriate. Each family table lists exercises in progression order (simplest first). The Equipment column tells you what's needed. The Coaching Focus column tells you why that exercise exists in that slot.
5. Assign prescription parameters (sets × reps, RPE, tempo, etc.) using the wave pattern from governance-rules.md
6. Apply seasonal modifiers if not off-season
7. Count plyo foot contacts — must be under ceiling
8. Verify pattern balance (no more than 2 exercises from same movement category per session)

Step 4: Run the Governance Checklist

Before outputting ANY program, verify every item. Read references/governance-rules.md Section 5 for the full checklist. The short version:

• Block order correct — remaining blocks in correct relative order (Law 1.1)
• No blocks REORDERED (omitting blocks is allowed for seasonal/recovery/coach decisions)
• Block 1 labeled "Warmup (PRIME)" in output
• Block 2 labeled "Movement Prep (PREP)" in output
• PREP content categories selected per session theme (prime-prep-system.md Section 13 cross-reference)
• Elastic PREP gate applied: E1 gate check before any landing prep content (prime-prep-system.md Section 9)
• Bridge set included when first WORK RPE ≥ 7 (prime-prep-system.md Section 10)
• PREP→WORK validation table applied — all WORK patterns have same-day PREP exposure (prime-prep-system.md Section 11)
• Phase Time Anchor block included in output header
• Cable rule: only 3 approved exercises at T2 (Lat Pulldown, Low Cable Row, Cable Tricep Pushdown) — all others prohibited (Law 4.1)
• No bands on RDL (Law 4.2)
• No barbells unless explicitly authorized (Law 4.3)
• No sprint work — mechanics only, ≤13yd (Law 4.4)
• All equipment on EFL list (Law 4.5)
• All exercise names validated against Bridge CSV
• Layer 1 CEILING: RPE within population × meso ceiling (Law 2.2 — governance-rules.md table)
• Layer 2 TARGET: RIR prescribed alongside RPE for all Strength Primary + Secondary sets (Law 2.6)
• Layer 2 TARGET: Prescription format = "sets × reps @ RPE X (Y RIR)" (Law 2.6)
• Pre-session readiness check-in logged (sleep / soreness / stress 1-5) (Law 2.6.1)
• If 2 of 3 readiness factors ≤ 2 → RPE ceiling reduced by 1 point for that session (Law 2.6.1)
• Sets within meso volume cap (Law 2.1)
• Plyo contacts within ceiling (Law 2.3)
• SL RDL = same-leg sets, never alternating (Law 3.4)
• Plyo progression respected: bilateral → split → unilateral (Law 3.2)
• Coaching cues in Comments only, not prescription cells (Law 5.2)
• ≤12 total exercises per session (Law 2.1)
• Session ≤70 minutes (Law 1.2)
• Sport modifier pack applied if athlete sport indicated (Sections 11-15 of program-templates.md)

If ANY item fails → fix before output. If it can't be fixed within constraints → flag for Austin.

Step 5: Output in Both Formats

Full Training sessions: Always produce BOTH unless the user specifies otherwise:

1. Load Progression View (coach-facing) — Exercise rows × W1/W2/W3/W4 columns. Include Exercise Comments.
2. Week View (athlete-facing) — One session per day, sequential. Omit Exercise Comments.

Recovery-Mobility sessions: Output Week View ONLY (single session, no W1-W4 progression). Add a Session Swap Log noting what was scheduled, what was run, and why. Include session duration estimate based on actual exercise timing (see program-templates.md Section 8 for timing reality check).

See references/output-formats.md for exact formatting templates.

Step 6: Summary Block

After the program output, include a brief summary:

PROGRAM SUMMARY
Track: [Court Sport / Multi-Sport / etc.]
Level: [Beginner / Int-Adv]
Meso: [M1-M4]
Season: [Off / Pre / In / Post]
Days/Week: [2 or 3]
RPE Range: [W1 → W2 → W3 → W4]
Plyo Contacts: [Day 1: XX | Day 2: XX | Day 3: XX]
Total Exercises/Session: [Day 1: XX | Day 2: XX]
Governance Check: PASSED / [list violations]

Critical Rules (Always Active)

1. Form is the gate. Never the schedule, never the parent, never the athlete's preference.
2. Default-deny. If something isn't covered by EFL standards, don't improvise — ask.
3. Exercise names are exact. "Goblet Squat – Kettlebell" not "Goblet Squat." Always validate.
4. RPE 5 is the M1 ceiling for beginners. RPE 10 is HS Performance peak weeks only.
5. No cable machines, no bands on RDL, no barbells without authorization.
6. Every session has Warmup and Recovery. These blocks are never cut to fit more work.
7. Seasonal modifiers reduce dose — they never add to it.

File Reference Map