[OCaml] High Intensity Training Online
feat implement Plan, rotation, and the HD presets
next_plan indexes into plans with a doubly-wrapped modulo, so it is total for any completed_workouts including negative values, not just the non-negative counts the app layer is expected to supply. Ideal Routine: the three-way split from HD1, each workout built around a pre-exhaustion pairing (isolation immediately preceding the compound for the same target) plus 6-8 rep prescriptions with substitutes drawn from the catalog's whitelists. Consolidation Routine: two workouts of two compound lifts each, resting a week rather than four days. Also implements Recovery's time primitives (timestamp, duration, seconds conversions) since Routine.recovery_base needed Recovery.days before Recovery's own turn. Sessions, readiness, and prescribe remain stubbed for that turn.
Changed files
lib/core/recovery.ml
@@ -1,21 +1,22 @@
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(* Minimal stubs only; implementation deferred until after the review gate. *)
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(* Time primitives are implemented here since Routine needs them to seed its
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presets. Sessions, readiness, and prescribe are implemented on Recovery's
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own turn. *)
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type timestamp = int
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let timestamp_of_unix_seconds _ = failwith "TODO"
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let timestamp_to_unix_seconds _ = failwith "TODO"
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let timestamp_of_unix_seconds s = s
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let timestamp_to_unix_seconds t = t
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type duration = int
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let hours _ = failwith "TODO"
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let days _ = failwith "TODO"
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let duration_to_seconds _ = failwith "TODO"
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let hours n = n * 3600
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let days n = n * 86400
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let duration_to_seconds d = d
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let prescribe ~base:_ ~evidence:_ = failwith "TODO"
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module type CLOCK = sig
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val now : unit -> timestamp
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end
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let prescribe ~base:_ ~evidence:_ = failwith "TODO"
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type readiness =
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| Ready
lib/core/routine.ml
@@ -1,23 +1,135 @@
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(* Minimal stubs only; implementation deferred until after the review gate. *)
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module Plan = struct
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type t = unit
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type t = { name : string; prescriptions : Prescription.t list }
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type error = Empty_plan
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let make ~name:_ ~prescriptions:_ = failwith "TODO"
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let name _ = failwith "TODO"
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let prescriptions _ = failwith "TODO"
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let pp _ _ = failwith "TODO"
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let make ~name ~prescriptions =
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match prescriptions with
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| [] -> Error Empty_plan
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| _ -> Ok { name; prescriptions }
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let name t = t.name
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let prescriptions t = t.prescriptions
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let pp fmt t =
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Format.fprintf fmt "%s: %a" t.name
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(Format.pp_print_list
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~pp_sep:(fun fmt () -> Format.fprintf fmt ", ")
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Prescription.pp)
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t.prescriptions
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end
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type t = unit
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type t = {
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name : string;
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plans : Plan.t list;
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recovery_base : Recovery.duration;
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}
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type error = Empty_routine
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let make ~name:_ ~plans:_ = failwith "TODO"
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let name _ = failwith "TODO"
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let plans _ = failwith "TODO"
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let next_plan _ ~completed_workouts:_ = failwith "TODO"
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let recovery_base _ = failwith "TODO"
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let pp _ _ = failwith "TODO"
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let ideal_routine = ()
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let consolidation_routine = ()
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let make ~name ~plans =
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match plans with
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| [] -> Error Empty_routine
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| _ -> Ok { name; plans; recovery_base = Recovery.days 4 }
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let name t = t.name
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let plans t = t.plans
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let next_plan t ~completed_workouts =
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let n = List.length t.plans in
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List.nth t.plans (((completed_workouts mod n) + n) mod n)
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let recovery_base t = t.recovery_base
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let pp fmt t =
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Format.fprintf fmt "%s (%d workouts)" t.name (List.length t.plans)
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(* {1 Heavy Duty presets} *)
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let by_name n =
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match
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List.find_opt (fun ex -> String.equal (Exercise.name ex) n) Exercise.catalog
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with
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| Some ex -> ex
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| None -> invalid_arg (Printf.sprintf "no catalog exercise named %s" n)
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let ok = function
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| Ok v -> v
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| Error _ -> invalid_arg "invalid preset definition"
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let band lo hi =
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ok
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(Units.Rep_range.make
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~min:(ok (Units.Reps.of_int lo))
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~max:(ok (Units.Reps.of_int hi)))
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let prescribe ?(substitutes = []) exercise_name lo hi =
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ok
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(Prescription.make ~exercise:(by_name exercise_name)
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~target_reps:(band lo hi)
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~allowed_substitutes:(List.map by_name substitutes))
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let plan name prescriptions = ok (Plan.make ~name ~prescriptions)
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(* Mentzer's Ideal Routine: a three-way split built around pre-exhaustion
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supersets — an isolation movement immediately preceding the compound for
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the same target, so the larger muscle is the limiting factor. *)
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let ideal_routine =
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let workout_a =
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plan "Workout A: Chest, Shoulders, Triceps"
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[
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prescribe "Chest Flye" 6 8;
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prescribe "Barbell Bench Press" 6 8
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~substitutes:[ "Dumbbell Bench Press" ];
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prescribe "Lateral Raise" 6 8;
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prescribe "Overhead Press" 6 8
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~substitutes:[ "Dumbbell Shoulder Press" ];
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prescribe "Triceps Pushdown" 6 8 ~substitutes:[ "Skullcrusher" ];
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]
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in
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let workout_b =
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plan "Workout B: Back, Biceps"
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[
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prescribe "Pulldown" 6 8 ~substitutes:[ "Pull-Up" ];
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prescribe "Barbell Row" 6 8
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~substitutes:[ "Dumbbell Row"; "Seated Cable Row" ];
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prescribe "Barbell Curl" 6 8 ~substitutes:[ "Dumbbell Curl" ];
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]
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in
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let workout_c =
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plan "Workout C: Legs"
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[
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prescribe "Leg Extension" 6 8;
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prescribe "Back Squat" 6 8 ~substitutes:[ "Leg Press" ];
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prescribe "Leg Curl" 6 8;
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prescribe "Calf Raise" 6 8;
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]
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in
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{
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name = "Ideal Routine";
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plans = [ workout_a; workout_b; workout_c ];
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recovery_base = Recovery.days 4;
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}
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(* The Consolidation Routine: the minimalist variant — a handful of compound
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movements, one working set each, trained infrequently. *)
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let consolidation_routine =
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let workout_a =
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plan "Workout A"
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[
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prescribe "Back Squat" 6 8 ~substitutes:[ "Leg Press" ];
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prescribe "Pulldown" 6 8;
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]
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in
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let workout_b =
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plan "Workout B"
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[
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prescribe "Barbell Bench Press" 6 8
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~substitutes:[ "Dumbbell Bench Press" ];
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prescribe "Deadlift" 6 8;
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]
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in
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{
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name = "Consolidation Routine";
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plans = [ workout_a; workout_b ];
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recovery_base = Recovery.days 7;
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}
test/test_hito.ml
@@ -4,4 +4,4 @@
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let () =
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Alcotest.run "hito"
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(Test_units.suite @ Test_exercise.suite @ Test_set.suite
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@ Test_set_group.suite @ Test_prescription.suite)
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@ Test_set_group.suite @ Test_prescription.suite @ Test_routine.suite)