⚠️ IMPORTANT: Consult your doctor before starting any exercise program. This tool does not replace professional medical or fitness advice.

Enhanced Three Anchor - Vertical Integration + ExerciseDB

Training Configuration

Determines exercise complexity and CNS loading capacity

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Technical terms: CNS Capacity, Neural Adaptation Potential, Training Complexity Tolerance

Determines ME/DE/SE/RE method emphasis and volume distribution

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Technical terms: Max Effort (85-100% 1RM), Dynamic Effort (50-75% max speed), Submaximal Effort (75-85%), Repetition Effort (60-75% to failure)

High-Low pattern optimizes CNS recovery and adaptation

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High Days: SAQ + Heavy lifting (8-10 CNS). Low Days: Recovery + accessories (3-5 CNS). Ensures proper recovery between high CNS sessions.

Affects exercise selection and volume distribution

Block periodization determines intensity and volume emphasis

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Accumulation: Higher volume ME/SE work. Transmutation: DE/Power focus. Realization: Peak intensity. GPP: Movement quality and base building.

Adaptation time without staleness

Determines exercise selection and ME/DE/SE/RE implementations

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Enhanced Database: Your system + ExerciseDB exercises automatically filtered by equipment. Bodyweight Max Effort: Doorway isometrics with 100% force production against immovable objects.

Plan Overview

16
Weekly Exercises
3
High CNS Days
2
Low CNS Days
Vertical Integration Sequencing +

Speed → Power → Strength → Hypertrophy → Endurance. This sequence optimizes neural readiness while managing fatigue accumulation throughout each training session.

High-Low Training Principles +

The High-Low training model alternates between high CNS-demanding days (8-10 CNS) and low recovery days (3-5 CNS). This optimizes adaptation while preventing overtraining and ensuring proper recovery.

ME/DE/SE/RE Methods +

Max Effort: 85-100% loads for strength. Dynamic Effort: Explosive movements for power. Submaximal: 75-85% for strength-endurance. Repetition: Higher volume for hypertrophy.

Enhanced Weekly Training Plan

Intelligent Program Modifications

⚠️ Disclaimer: This AI provides general training suggestions only. Consult a qualified trainer or healthcare provider before making significant program changes, especially if you have injuries or medical conditions.