Getting it into your agent
One page per mod, every tool's command on it. A separate URL per tool would split the same page into five that compete with each other.
npx skills add SkillMedev/health-and-longevity --skill strength-training-plangit clone --depth 1 https://github.com/SkillMedev/health-and-longevityWrote this? Show the measurements
A badge with what this costs and how it scanned, read live from this page, so it follows the numbers instead of freezing them. Markdown for a README, HTML for a documentation site or a project page.
[](https://agentmods.dev/skills/skillmedev/health-and-longevity/strength-training-plan)<a href="https://agentmods.dev/skills/skillmedev/health-and-longevity/strength-training-plan"><img src="https://agentmods.dev/badge/skills/skillmedev/health-and-longevity/strength-training-plan/github.svg" alt="Measured on agentmods" height="20"></a>Or the 80×15 button, for a site that already has a row of RSS and ATOM ones. Only the verdict fits; the numbers stay here.
<a href="https://agentmods.dev/skills/skillmedev/health-and-longevity/strength-training-plan"><img src="https://agentmods.dev/badge/skills/skillmedev/health-and-longevity/strength-training-plan.svg" alt="Reviewed on agentmods" width="80" height="20"></a>What it costs to keep this loaded
Counted locally with the o200k_base tokenizer, which is exact for GPT models; Claude uses its own tokenizer and its counts differ. Treat this as one consistent yardstick across the catalogue rather than a bill. Prices are per million input tokens.
| Model | Per session | Once invoked |
|---|---|---|
| Fable 5.1 | $0.00127 | $0.01138 |
| Opus 5 | $0.00063 | $0.00569 |
| Sonnet 5 | $0.00025 | $0.00228 |
| Haiku 4.5 | $0.00013 | $0.00114 |
Grade A, and why
Strength Training Plan scanned grade A with 0 findings against 26 rules in 11 categories — prompt injection, anti-refusal, data exfiltration, privilege escalation, supply chain, agent snooping, system-prompt leakage, SSRF and excessive agency — measured 11d ago.
A static scan of the body, not an audit. Every finding is printed with the line that produced it so you can judge whether it matters here. A mod is markdown that instructs an agent; that is exactly why what it instructs is worth reading.
Nothing flagged
None of the 26 patterns this scan looks for appear in this file: no shell pipes, no recursive deletes, no credential paths, no hidden text, no instruction-override or anti-refusal phrasing, no agent-config snooping. That is not a guarantee, it is the absence of the things that are checkable.
How it starts
The opening of the file, as written. The whole thing — 58 lines — stays where its author put it; the contents beside it link to each section on GitHub.
Strength Training Plan
Design a structured, progressive strength program based on training age, available days, and equipment. Default to a barbell-and-dumbbells gym environment; note escapes for home and minimal equipment. This is general fitness guidance, not medical advice - consult a qualified coach or sports medicine professional for injuries or complex needs.
Establish Training Age and Frequency
Beginners (under 12 months consistent training) respond best to full-body sessions 3 days per week. Intermediates (1-3 years) benefit from 3-4 days using an upper/lower or push/pull/legs split. Advanced trainees (3+ years) typically need 4-5 days to drive progress. Match frequency to recovery capacity - more is not always better.
Core Movement Patterns
Every program should include all five patterns: hip hinge (deadlift, Romanian deadlift), squat (back squat, goblet squat), horizontal push (bench press, push-up), horizontal pull (row), and vertical pull (pull-up, lat pulldown). Vertical push (overhead press) is the sixth and should be included when shoulder health allows. These are the pillars; accessories are optional.
Progressive Overload Protocol
The default progression scheme for beginners: add weight every session (linear progression). For intermediates: add weight every week or every other week. Track every working set. When the prescribed reps are hit across all sets with good form, add 2.5-5 kg to upper body lifts and 5 kg to lower body lifts next session. If progression stalls for 2 consecutive weeks, deload (reduce load by 10-15% for one week) before pushing again.
Rep and Set Ranges
For strength (1RM focus): 3-5 sets of 3-5 reps at 80-90% effort. For hypertrophy (size focus): 3-5 sets of 6-12 reps. For endurance or work capacity: 2-4 sets of 12-20 reps. Mixing ranges across a program is normal - compound lifts heavier, accessories lighter.
Warm-Up and Session Structure
Start every session with 5 minutes of light cardio or general movement, then 2-3 warm-up sets of the first compound lift (50% and 70% of working weight). Keep sessions to 45-75 minutes. Compound lifts first when fresh, isolation accessories last.
What this file has done since we first saw it
Hashed on every crawl. A supply-chain change to an agent config is a question of when, not whether, so the history is kept rather than the latest state alone.
- 11d ago First seen · 58 lines · 127 tokens per session scan A 3ffe92b29f79
Strength Training Plan is a skill published in the GitHub repository SkillMedev/health-and-longevity (1 stars, last pushed 2mo ago), licensed MIT. It adds 127 tokens to every session and 1,138 once invoked, about $0.0006 per session on Opus 5. A static security scan graded it A with 0 findings. No closer match exists in the catalogue, so it is treated as the original; first seen 2026-08-31.
Other skills, from other repositories
garmin-connect
Garmin Connect CLI for activities, health, body composition, workouts, devices, gear, goals, and more.
garmin-trainer
Adaptive 12-week training plan generator using Garmin Connect data. Creates structured workouts and schedules them on your Garmin calendar. Use this skill whenever the user asks about training plans, workout scheduling, race preparation, building fitness for upcoming events, or wants to generate/update their training…
icuvisor-training
Use when answering endurance training questions with icuvisor MCP tools and intervals.icu data. Keeps answers grounded in tool results, handles athlete-local dates, stale data, subjective scales, safe writes, and workout/calendar workflows.
verify
Run the checks that have to pass before a FreeReps commit lands — Go build, vet, tests and golangci-lint, the frontend type check and build, and the document contract check. Triggers — "verify", "prüf das durch", "vor dem commit", "läuft das durch", "check before committing", "run the checks", "does CI pass". Not for…
health
Personal health knowledge graph — local-first ingest of Garmin (Apple Health, Whoop, Oura, CGM in v2+) traces into SQLite, projected to Obsidian daily-note frontmatter, synthesized into validated longevity-proxy metrics (HRV-CV, CTL/ATL/TSB, VO2max arc). Hex architecture so new sources drop in as adapters. NOT a…
apple-health
Unofficial Apple Health export MCP for AI agents. Prefer MCP tools if connected; otherwise the package CLI. Use when the user wants Apple Health data or actions through an agent.