[OCaml] High Intensity Training Online
chore add doctrine-check and stream-of-thought skills
doctrine-check audits a design or diff against Heavy Duty doctrine (HD1) and reports a verdict. stream-of-thought captures an improvement idea in ENHANCEMENTS.org under a Dispatch holding section, tracks it through the file-local Org TODO sequence, and refiles it under a subject-specific heading only on completion. It captures and tracks only; it does not implement.
.kiro/skills/doctrine-check/SKILL.md
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---
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name: doctrine-check
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description: Audit a design choice or a code diff against Mike Mentzer's Heavy Duty doctrine. Use before committing a domain decision, or when a change touches training rules (intensity, volume, recovery, progression, substitution).
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---
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# Doctrine check
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Audit the target against Heavy Duty doctrine and report the verdict.
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Target (a design proposal, a diff, or both):
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$ARGUMENTS
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If the target is empty, audit the entire project, focusing on the core library.
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## Source of truth
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The doctrine lives in two places, in this order of authority:
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1. `doc/Mike_Mentzer_Heavy_Duty_I.md` (HD1) — the primary source. It is
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copyrighted, gitignored, and never committed. Read it to cite exact wording.
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2. `.kiro/steering/domain.md` — the distilled, binding principles. Use it when
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HD1 is not present.
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Cite HD1 by section name. The sections are:
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- I. Bodybuilders Are Confused!
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- II. A Rational Approach
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- III. The Science of Bodybuilding
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- The Intensity Factor
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- The Economics of Growth and Recovery
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- Conversations with Dorian Yates
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- IV. The Ideal (or Principled) Routine
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- Ensuring Optimal Progress
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- Proper Exercise Performance
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- Training to Failure
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- Proper Weight Selection
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- The Pre-Stretch
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- Pre-Exhaustion
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- Negatives
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- Warming Up
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- Intensity and Muscular Function
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- Equipment
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- Regulating Volume and Frequency
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- The Routine
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- Important Points
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- V. Individual Potential
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- The Role of Genetics
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- VI. On Motivation
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- The Role of Values
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- Motivational Techniques
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## The rule
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On a conflict between the target and the doctrine, one of two outcomes holds:
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1. The doctrine wins — the target must change, or
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2. The conflict is raised explicitly.
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Never let a conflict pass in silence. A silent deviation is the failure this
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check exists to prevent.
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## What to test against
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Test the target against each binding principle. Report only the principles the
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target touches; do not pad the report with untouched ones.
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- **Intensity is categorical, not scalar.** A working set ends at momentary
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muscular failure; that is its definition (HD1, "The Intensity Factor": 0% at
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rest, 100% at failure). Effort past failure is qualitative
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(`Beyond_failure`: forced reps, negatives, rest-pause, static hold). Flag any
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numeric "intensity score".
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- **Recovery produces growth; the gym only stimulates it.** Stimulation is
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immediate; production is not (HD1, "The Economics of Growth and Recovery").
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Recovery is systemic and time-based; a hard workout gates the next one.
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- **Volume beyond the minimum is harmful.** One working set per exercise is
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nominal; three sets per muscle is the ceiling. The net negative of each extra
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set increases geometrically. Rising volume is a diagnostic warning, never an
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achievement or a target.
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- **Progressive overload is the progress signal.** Progress is more reps,
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weight, or both; one extra rep counts. Reps are an outcome, never a target —
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a set ends at failure, not a number. The band only calibrates load. Raise the
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load 10-20% once twelve reps are reached. A 6-10 band is not breached at
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eleven.
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- **Brief, infrequent, intense.** Shorter sessions at equal or better overload
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are favourable (HD1, "Regulating Volume and Frequency").
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- **Focus over novelty.** Exercises come from a curated catalog. Substitutions
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follow author-specified whitelists; a routine may only narrow them.
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- **On a stall, the answer is never more work.** After two weeks of no
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progress: a week off, then *reduce* volume and frequency — drop sets, add
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rest days (HD1, "Regulating Volume and Frequency"). No remedy may add volume
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or frequency.
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## Encoding rules (for code targets)
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- Prefer making an illegal training state unrepresentable over validating it at
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runtime.
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- Deviations (training early, extra volume) must be possible but never silent:
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require an explicit acknowledgement and retain it.
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- Keep plan and record distinct: prescription/routine vs logged workout;
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prescription vs progression.
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- The logbook records; it never interprets. Invariants belong on authored
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plans, not on observed history. A log that refuses to state what happened is
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worse than one that records an error.
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## Output
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Report in this shape:
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1. **Verdict** — one line: `Consistent`, `Conflict (doctrine wins)`, or
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`Conflict (raised)`.
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2. **Findings** — for each principle the target touches: the principle, whether
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the target upholds or breaks it, and the HD1 section (or `domain.md`) that
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settles it.
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3. **Required change** — for each `doctrine wins` conflict, the smallest change
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that restores consistency.
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4. **Raised conflicts** — for each conflict the doctrine cannot settle alone,
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state the tension plainly and ask for a decision. Do not resolve it silently.
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Keep it terse. Cite the doctrine for every claim. Do not invent doctrine that
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is not in HD1 or `domain.md`; if the source is silent, say so.
.kiro/skills/stream-of-thought/SKILL.md
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---
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name: stream-of-thought
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description: Capture an improvement idea in ENHANCEMENTS.org as an Org TODO, file it under the right section, and keep its status current. Captures and tracks only; never implements.
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---
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# Stream of thought
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Record an improvement idea and track its status. This skill only captures,
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files, and tracks; it does not build, test, commit, or dispatch an agent.
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The idea:
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$ARGUMENTS
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If the idea is empty, ask for one line describing the enhancement, then stop.
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## Step 1 — Capture under Dispatch
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Add the idea to `ENHANCEMENTS.org` as a level-2 heading under the top-level
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`* Dispatch` section, the holding area for every new request. Create
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`* Dispatch` once, at the top of the file, if it does not exist.
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```
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** TODO <imperative title under 60 chars>
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[YYYY-MM-DD Day HH:MM]
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<the full idea text, verbatim>
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```
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The inactive timestamp records when the request was captured. Match the terse,
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imperative style of the existing entries and keep the file well-formed. Report
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the outline path of the new heading.
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## Step 2 — Refile on completion
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A request stays under `* Dispatch` while it is open, `BLOCKED`, or `CANCELLED`.
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Only when it reaches `DONE` (Step 3), move the whole heading out of `* Dispatch`
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and under the top-level section that fits its subject.
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Read the existing top-level (`*`) headings and choose the one that best matches
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the request's nature. Create a new top-level section only when none fits; keep
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the name short and consistent with the others. Report the new outline path.
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## Step 3 — Track the status
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Cycle the heading's keyword through the sequence defined in the file's `#+TODO:`
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header as the request progresses. In order:
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- `TODO` — captured, not started.
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- `IN-PROGRESS` — work has started.
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- `TESTING` — tests running, not yet green.
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- `TESTED` — tests pass, not yet committed.
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- `DONE` — build clean, tests pass, formatted, committed. Refile it now (Step 2).
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- `BLOCKED` — stalled and cannot continue.
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- `CANCELLED` — abandoned on purpose.
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Set the keyword only from a state you observed; never claim `DONE` without an
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observed commit and passing tests. Change the keyword in place; add no other
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field. Log every request, even one that cannot be carried out — a record that
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refuses to state what was asked is worse than one recording a failure.