[OCaml] High Intensity Training Online
docs centralize binding principles
.kiro/skills/doctrine-check/SKILL.md
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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, static hold — each a count).
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Rest-pause is not in HD1. Flag any attempt to add it. 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. Author-specified
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allowlists limit substitutions. 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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Read `.kiro/steering/domain.md`. Test the target against each principle there.
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Report only the principles the target touches. Do not report untouched
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principles.
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## Encoding rules (for code targets)
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