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The Python strength program generator.

Home Page: https://github.com/tommyod/streprogen/

License: GNU General Public License v3.0

Python 92.23% HTML 5.52% TeX 2.15% Shell 0.10%

strength training program fitness health

streprogen's Introduction

Streprogen - the Python strength program generator.

Install locally using pip install streprogen, or run live notebooks online.

Run code in your browser

If you don't have Python installed, you can run the code in your browser.

Learn how to make strength training programs

Run code live: Essential Features
Run code live: Intermediate Features
Run code live: Advanced Features
Run code live: Custom optimization

Example strength training program library

Run code live: Example - Beginner 5x5
Run code live: Example - Beginner 5x5 modified
Run code live: Example - 3 day full body
Run code live: Example - 3 day split with periodization
Run code live: Example - Block periodization

Check out the example PDF output.

Multi-day meal planning

Run code live: Meal Planning

Instructions for live code: Click "Runtime", then "Run all". To download a saved file, click on the arrow on the top left, left click the file and "Download". A downloaded .html file can be printed from your local browser.

Project summary

Streprogen (short for strength program generator) is a Python 3.6+ package which allows the user to easily create dynamic, flexible strength training programs. The main features are:

Sensible defaults: We aim for sensible default values for all input parameters, giving the novice strength athlete some guidance on parameter selection. The software will raise warnings for unreasonable input parameters, but will still run.
High level of customization: Every important parameter can be changed by the user. It is possible to create long-term training programs with several layers of periodization for advanced planning.
Simple interface: The software should be usable even by people with little Python knowledge.
Pretty output: Training programs may be saved as .txt, .html or .tex files. Print it and bring it to the gym.

Installation

Here's how to install the software on your local machine.

Download Anaconda distribution of Python 3.x from the Anaconda Website.
Install streprogen from PyPI.
1. Windows: Open the Anaconda prompt from the start menu and run pip install streprogen.
2. Linux: Open the terminal and run pip install streprogen.
Open a Python Editor (such as Spyder, which comes with Anaconda).
Copy the example below and run it to get started.

Sample code

from streprogen import Program

# Create an 8-week program, rounding every exercise to nearest unit og 5kg
program = Program("My first program!", duration=8, units="kg", round_to=5)

with program.Day("Day A"):
    program.DynamicExercise("Bench press", start_weight=80, min_reps=3, max_reps=8)
    program.DynamicExercise("Squats", start_weight=100, min_reps=3, max_reps=8)

with program.Day("Day B"):
    program.DynamicExercise("Deadlifts", start_weight=100, min_reps=2, max_reps=7)
    program.StaticExercise("Curls", "3 x 10 @ 18kg")

# Render the program, then print it
program.render()
print(program)

----------------------------------------------------------------
Program: My first program!

Program parameters
  duration: 8
  reps_per_exercise: 25
  intensity: 83
  units: kg
----------------------------------------------------------------
Exercise information
  Day A
   Bench press    80kg -> 89.6kg 
    reps: [3, 8]   weekly inc.: 1.5%
   Squats        100kg -> 112kg  
    reps: [3, 8]   weekly inc.: 1.5%
  Day B
   Deadlifts     100kg -> 112kg  
    reps: [2, 7]   weekly inc.: 1.5%
   Curls         3 x 10 @ 18kg
----------------------------------------------------------------
Program
 Week 1
  Day A
   Bench press   8 x 60kg   7 x 65kg   7 x 65kg   7 x 65kg   
   Squats        8 x 75kg   7 x 80kg   7 x 80kg   7 x 80kg   

  Day B
   Deadlifts     7 x 80kg   7 x 80kg   6 x 80kg   6 x 80kg   5 x 85kg   
   Curls         3 x 10 @ 18kg

 Week 2
  Day A
   Bench press   7 x 65kg   7 x 65kg   6 x 65kg   5 x 70kg   5 x 70kg   
   Squats        7 x 80kg   7 x 80kg   6 x 85kg   5 x 85kg   5 x 85kg   

  Day B
   Deadlifts     7 x 80kg   7 x 80kg   6 x 85kg   5 x 85kg   5 x 85kg   
   Curls         3 x 10 @ 18kg

 Week 3
  ...
   ...

streprogen's People

Contributors

Stargazers

Watchers

Forkers

extraymond alanwegr glemvik ah21108 cosmo65 moohax thebhef haydeninghem

streprogen's Issues

Future plan

Quick history of streprogen for the interested

Streprogen is something that I've worked with for many years, in several languages as with several interfaces. At one point it was a website built in PHP, at one point it was a website built in Python, and so forth.

I always made it for myself, to automate my own training regimes. It's also used by my real-life circle of friends with the same interest. As I

got better at programming,
learned more math and
got feedback from my own usage and my friends

it's converged to what it is today: a Python package with a (hopefully) simple AI, yet a powerful engine in the background.

The future plan

I have three main objectives that I want to accomplish over the next months:

I've written a mathematical optimization formulation of a multi-day meal planning problem.
This will be included, so streprogen will allow both strength and nutritional planning.
I'm very excited about this. It's insanely powerful stuff and I've used it with great success myself.
I've added a few example training programs in the README. I hope to increase the number to 5-10 programs.
I should do some promotion, e.g. post it to forums and websites. I really think it could be useful for a lot of people,
but putting something up on github rarely leads to attention on its own (you're an exception in this case).

Apart from those three goals, it's the common maintenance: fixing typos, making sure code is clean, adding features if needed, etc.

Anyone is welcome to contribute to any of the above. I'll of course add your name as a contributor.

"Cannot find reference 'Program' in 'streprogen.py'"

I installed streprogren 4.0 and PyCharm gives me the error "Cannot find reference 'Program' in 'streprogen.py' " on the line where I'm importing

from streprogen import Program

Am I missing something?

Pretty printing for meal plan and code review

Do a general clean up and code review of meal planning code.
Add export to_tex, to_html and possibly to_markdown.

[Appreciation and feature request] This is gold!

Thanks for creating this wonderful package with nice documentation. Python and exercise science in the same page? This is automatically the most wonderful thing I've seen today.

It would be nice to have some features to make this more applicable for athletes or trainers. I hope it's not too rude to comment on such.

Repetition Maximum based output

It's very common for trainers to stick to their training goal while shift the loads depending on their physiques status. They might train under slightly lower weight with more repetitions to avoid the potential risk of injury while getting constant progress.

Repetition Maximum and it's equations

Another potential application is that trainers might train for different function goals. Whereas small volume high repetition for endurance and high volume low repetition for explosiveness and strength.

Instruction from different association

Training protocol based on adaptation phase shift.

It's known that individuals with little to no training experience will gain muscular strength from neuromuscular adaptation which would take approximately 8 weeks.

After this phase, one would have to increase muscular strength more directly from muscle growth.

A great read about strength-endurance-continuum

Thanks for how modular and accessible your code are constructed, I think it's highly possible to implement the above ideas into this tool.

Although I'm not a python expert, if there's anything I can help, I would love to volunteer.

p.s: English is not my native tongue so forgive me for being unclear if that happens.