124 lines
8.7 KiB
JSON
124 lines
8.7 KiB
JSON
{
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"program_id": "prg_2026_10_health_start",
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"version": 1,
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"based_on_version": null,
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"status": "draft",
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"author": "user",
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"created_at": "2026-10-17T00:00:00Z",
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"profile": {
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"age_group": "45+",
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"experience": "novice",
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"equipment": "gym",
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"days_per_week": 3,
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"goals": ["weight_normalization", "muscle_tone", "testosterone_support"],
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"limitations": [
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"hypertension: no breath-holding/valsava, cancel if BP>150/90 pre-session, HR cap 120 strength / 135 cardio",
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"obesity: low-impact cardio only, moderate caloric deficit 300-500 kcal",
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"meniscus injury: no running/jumping/deep knee flexion, squats replaced by leg press short ROM"
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]
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},
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"weeks": [
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{
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"week": 1,
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"goal": "вводная, адаптация: по 1 рабочему подходу, веса калибруются (последние 2 повторения с трудом, без отказа)",
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"load_level": "medium_week_pattern_medium_large_small",
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"sessions": [
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{
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"day": "monday",
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"focus": "full_body_a",
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"warmup_min": 12,
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"cardio_after_min": 20,
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"exercises": [
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{"exercise_id": "leg_press_short_rom", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150, "notes": "колено не глубже 60-70° сгибания, без боли"}]},
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{"exercise_id": "chest_press_machine", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]},
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{"exercise_id": "seated_cable_row", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]},
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{"exercise_id": "lat_pulldown", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]},
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{"exercise_id": "seated_dumbbell_shoulder_press", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150, "notes": "спинка 40-50°, без прогиба"}]},
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{"exercise_id": "dumbbell_curl", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 120, "notes": "локти прижаты"}]},
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{"exercise_id": "triceps_pushdown", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 120, "notes": "локти к бокам, не блокировать сустав"}]},
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{"exercise_id": "incline_crunch", "sets": [{"weight_kg": 0, "reps": 15, "target_rpe": 6, "rest_sec": 90}]},
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{"exercise_id": "forearm_plank", "sets": [{"weight_kg": null, "reps": 1, "duration_sec": 25, "target_rpe": 6, "rest_sec": 90}]}
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]
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},
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{
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"day": "wednesday",
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"focus": "lower_pull_b",
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"warmup_min": 12,
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"cardio_after_min": 10,
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"exercises": [
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{"exercise_id": "leg_press_short_rom", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]},
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{"exercise_id": "lying_leg_curl", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 120}]},
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{"exercise_id": "lat_pulldown", "sets": [{"weight_kg": null, "reps": 12, "target_rpe": 7, "rest_sec": 150}]},
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{"exercise_id": "seated_cable_row", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]},
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{"exercise_id": "chest_press_machine", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]},
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{"exercise_id": "shoulder_press_machine", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 6, "rest_sec": 150}]},
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{"exercise_id": "back_extension", "sets": [{"weight_kg": 0, "reps": 15, "target_rpe": 6, "rest_sec": 120, "notes": "без переразгибания"}]},
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{"exercise_id": "incline_crunch", "sets": [{"weight_kg": 0, "reps": 15, "target_rpe": 6, "rest_sec": 90}]},
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{"exercise_id": "forearm_plank", "sets": [{"weight_kg": null, "reps": 1, "duration_sec": 25, "target_rpe": 6, "rest_sec": 90}]}
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]
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},
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{
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"day": "friday",
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"focus": "full_body_a_light",
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"warmup_min": 12,
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"cardio_after_min": 25,
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"exercises_note": "повторить monday с весами −30%, кардио длиннее",
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"exercises": [
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{"exercise_id": "leg_press_short_rom", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150, "notes": "вес = 70% от понедельника"}]},
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{"exercise_id": "chest_press_machine", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150}]},
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{"exercise_id": "seated_cable_row", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150}]},
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{"exercise_id": "lat_pulldown", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150}]},
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{"exercise_id": "seated_dumbbell_shoulder_press", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 150}]},
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{"exercise_id": "dumbbell_curl", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 120}]},
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{"exercise_id": "triceps_pushdown", "sets": [{"weight_kg": null, "reps": 15, "target_rpe": 5, "rest_sec": 120}]},
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{"exercise_id": "incline_crunch", "sets": [{"weight_kg": 0, "reps": 15, "target_rpe": 5, "rest_sec": 90}]},
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{"exercise_id": "forearm_plank", "sets": [{"weight_kg": null, "reps": 1, "duration_sec": 25, "target_rpe": 5, "rest_sec": 90}]}
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]
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}
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]
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},
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{
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"week": 2,
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"goal": "закрепление техники, +1 повторение там, где все подходы закрыты легко",
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"sessions_note": "те же тренировки monday/wednesday/friday; в каждом упражнении 2 рабочих подхода",
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"progression": {"sets": 2, "reps_delta": 0, "weight_delta_pct": 0},
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"sessions": []
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},
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{
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"week": 3,
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"goal": "прогрессия повторений: +1-2 повторения в каждом подходе при том же весе",
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"sessions_note": "те же тренировки; 2 подхода",
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"progression": {"sets": 2, "reps_delta": 1, "weight_delta_pct": 0},
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"sessions": []
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},
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{
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"week": 4,
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"goal": "достигли 15-20 повторений — +2,5-5% веса (ноги +2,5 кг, руки +0,5-1 кг), повторения откатываются к 12-15",
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"sessions_note": "те же тренировки; 2 подхода; лёгкая пятница сохраняется",
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"progression": {"sets": 2, "reps_delta": 0, "weight_delta_pct": 3, "weight_delta_rule": "arms +0.5-1kg, legs +2.5kg, max +400g small muscle groups"},
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"sessions": []
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},
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{
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"week": 5,
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"goal": "начало месяцев 3-4: 2-3 рабочих подхода, 12-15 повторений, отдых 1,5-2 мин",
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"sessions_note": "переход к блоку «добавляем объём»; каждую 8-ю неделю — лёгкая (веса −30%)",
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"progression": {"sets": 3, "reps_delta": 1, "weight_delta_pct": 2, "rest_sec": 110},
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"sessions": []
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}
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],
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"safety": {
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"pre_session_check": {"resting_hr_max": 90, "bp_cancel_over": "150/90", "bp_walk_only": "140-150/90-95"},
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"strength_hr_cap": 120,
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"cardio_hr_zone": [110, 135],
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"recovery_rule": "пульс к исходному за 3-5 мин после подхода; АД за 5-10 мин после тренировки",
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"red_flags": ["боль/давление в груди", "головокружение", "острая боль или щелчки в колене", "утренний пульс +8-10 от обычного 2 дня подряд"]
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},
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"nutrition": {
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"deficit_kcal": [300, 500],
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"protein_g_per_kg_target_weight": [1.6, 2.0],
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"fat_g_per_kg_min": 0.8,
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"notes": "соль минимум; сон 8 ч; алкоголь минимум; натуральные продукты (Жижин гл. 7)"
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},
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"rationale": "Программа по Жижину (вводный комплекс, схема недели средняя-большая-малая, самоконтроль АД/пульса), с правилами из статей об ошибках (качество вместо количества, фиксация локтей, без блокировки суставов) и «12 заповедей» (прогрессия +1-2 повторения, затем малый шаг веса 300-400 г). Приседания/бег заменены из-за мениска; натуживание исключено из-за гипертонии. Веса первой недели калибруются на месте (weight_kg=null) — после первой недели вносится версия 2 с конкретными весами."
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}
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