Intermediate features¶
This notebook shows features of streprogen, the Python strength program generator.
Contributions to the code are welcome. :)
[1]:
!pip install streprogen matplotlib --quiet
Imports¶
[2]:
import matplotlib.pyplot as plt
from streprogen import Program
Examining default parameters¶
[3]:
reps = list(range(1, 11))
weeks = list(range(1, 9))
plt.figure(figsize=(14, 4))
# ------------------------------------------------------
plt.subplot(1, 3, 1)
plt.title("Relationship between reps and intensity")
plt.plot(reps, Program._default_reps_to_intensity_func(reps), "-o")
plt.xlabel("Reps")
plt.ylabel("Intensity")
plt.grid()
# ------------------------------------------------------
plt.subplot(1, 3, 2)
plt.title("Relationship between weeks and general strength progression")
plt.plot(
weeks,
Program._default_progression_func(
weeks, start_weight=0, final_weight=100, start_week=1, final_week=8
),
"-o",
)
plt.xlabel("Weeks")
plt.ylabel("Weight")
plt.grid()
# ------------------------------------------------------
plt.subplot(1, 3, 3)
plt.title("Rep and set scale factors")
plt.plot(
weeks,
Program._default_rep_scaler_func(weeks, final_week=8),
"-o",
label="Repetitions",
)
plt.plot(
weeks,
Program._default_intensity_scaler_func(weeks, final_week=8),
"-o",
label="Intensity",
)
plt.legend()
plt.xlabel("Weeks")
plt.ylabel("Scale factor (multiplicative)")
plt.ylim([0.85, 1.15])
plt.grid()
plt.tight_layout()
Custom function for sets/intensity mapping¶
[4]:
# These three functions are supplied for your convencience
from streprogen.modeling import (
reps_to_intensity,
reps_to_intensity_relaxed,
reps_to_intensity_tight,
)
def custom_reps_to_intensity(reps):
"""Define your own custom relationship here"""
return 98 - 5 * (reps - 1)
reps = list(range(1, 11))
plt.figure(figsize=(8, 4))
# ------------------------------------------------------
plt.title("Relationship between reps and intensity")
plt.plot(reps, reps_to_intensity(reps), "-o", label="Default")
plt.plot(reps, reps_to_intensity_relaxed(reps), "-o", label="Relaxed")
plt.plot(reps, reps_to_intensity_tight(reps), "-o", label="Tight")
plt.plot(
reps,
[custom_reps_to_intensity(r) for r in reps],
"-o",
label="`custom_reps_to_intensity`",
)
plt.xlabel("Reps")
plt.ylabel("Intensity")
plt.grid()
plt.legend()
plt.tight_layout()
Program setup¶
[5]:
program = Program(
name="IntermediateFeatures",
duration=4, # The duration of the training program in weeks.
reps_per_exercise=20,
units="kg", # Typically 'kg', 'lbs' or '' (empty)
round_to=2.5,
# The intensity is the average % of 1RM that repetitions are performed at
intensity=80,
# The `reps_to_intensity_func` can be replaced with any function mapping from reps to intensity
# Two non-defaults supplied are: reps_to_intensity_relaxed, reps_to_intensity_tight
reps_to_intensity_func=custom_reps_to_intensity,
)
import random
random.seed(123) # Seed the random number generator for reproducible results
def static_stomach(week):
"""A static function can return random strings."""
return random.choice(["3 x 10", "4 x 8", "5 x 8"])
with program.Day("Monday"):
# The intensity can be changed for a specific exercise
program.DynamicExercise(
name="Bench", start_weight=80, min_reps=1, max_reps=6, intensity=82
)
program.DynamicExercise(name="Squats", start_weight=100, min_reps=3, max_reps=8)
program.StaticExercise("Curls", "3 x 12")
with program.Day("Wednesday"):
program.DynamicExercise(name="Deadlifts", start_weight=100, percent_inc_per_week=2)
program.DynamicExercise(name="Squats", start_weight=90, final_weight=100)
with program.Day("Friday"):
program.DynamicExercise(name="Deadlifts", start_weight=100, reps=15)
program.DynamicExercise(name="Curls", start_weight=30, round_to=2)
# Instead of passing a string, we can pass a function
# that takes a week number and returns a string
program.StaticExercise("Stomach", static_stomach)
Render the program¶
[6]:
# Do the computations and render a program. Might take a few seconds.
program.render()
Print and save the program¶
[7]:
print(program)
----------------------------------------------------------------
Program: IntermediateFeatures
Program parameters
duration: 4
reps_per_exercise: 20
intensity: 80
units: kg
----------------------------------------------------------------
Exercise information
Monday
Bench 80kg -> 84.8kg
reps: [1, 6] weekly inc.: 1.5%
Squats 100kg -> 106kg
reps: [3, 8] weekly inc.: 1.5%
Curls 3 x 12
Wednesday
Deadlifts 100kg -> 108kg
reps: [3, 8] weekly inc.: 2.0%
Squats 90kg -> 100kg
reps: [3, 8] weekly inc.: 2.8%
Friday
Deadlifts 100kg -> 106kg
reps: [3, 8] weekly inc.: 1.5%
Curls 30kg -> 31.8kg
reps: [3, 8] weekly inc.: 1.5%
Stomach 3 x 10
----------------------------------------------------------------
Program
Week 1
Monday
Bench 6 x 57.5kg 5 x 62.5kg 5 x 62.5kg 4 x 67.5kg 4 x 67.5kg
Squats 6 x 72.5kg 6 x 72.5kg 5 x 77.5kg 4 x 82.5kg 4 x 82.5kg
Curls 3 x 12
Wednesday
Deadlifts 6 x 72.5kg 6 x 72.5kg 5 x 77.5kg 4 x 82.5kg 4 x 82.5kg
Squats 6 x 65kg 6 x 65kg 5 x 70kg 4 x 75kg 4 x 75kg
Friday
Deadlifts 6 x 72.5kg 6 x 72.5kg 5 x 77.5kg
Curls 6 x 22kg 6 x 22kg 5 x 24kg 4 x 24kg 4 x 24kg
Stomach 4 x 8
Week 2
Monday
Bench 5 x 65kg 5 x 65kg 4 x 67.5kg 4 x 67.5kg 3 x 72.5kg
Squats 5 x 80kg 5 x 80kg 5 x 80kg 5 x 80kg
Curls 3 x 12
Wednesday
Deadlifts 5 x 80kg 5 x 80kg 5 x 80kg 5 x 80kg
Squats 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg
Friday
Deadlifts 5 x 80kg 5 x 80kg 5 x 80kg
Curls 5 x 24kg 5 x 24kg 5 x 24kg 5 x 24kg
Stomach 3 x 10
Week 3
Monday
Bench 5 x 65kg 4 x 70kg 4 x 70kg 3 x 72.5kg 3 x 72.5kg
Squats 5 x 82.5kg 5 x 82.5kg 4 x 87.5kg 3 x 92.5kg 3 x 92.5kg
Curls 3 x 12
Wednesday
Deadlifts 5 x 82.5kg 5 x 82.5kg 4 x 87.5kg 3 x 92.5kg 3 x 92.5kg
Squats 5 x 75kg 5 x 75kg 4 x 80kg 3 x 85kg 3 x 85kg
Friday
Deadlifts 5 x 82.5kg 4 x 87.5kg 4 x 87.5kg
Curls 5 x 24kg 5 x 24kg 4 x 26kg 3 x 28kg 3 x 28kg
Stomach 4 x 8
Week 4
Monday
Bench 4 x 70kg 4 x 70kg 3 x 75kg 3 x 75kg 2 x 80kg
Squats 4 x 87.5kg 4 x 87.5kg 4 x 87.5kg 3 x 92.5kg
Curls 3 x 12
Wednesday
Deadlifts 4 x 90kg 4 x 90kg 4 x 90kg 3 x 95kg
Squats 4 x 82.5kg 4 x 82.5kg 4 x 82.5kg 3 x 87.5kg
Friday
Deadlifts 4 x 87.5kg 4 x 87.5kg 4 x 87.5kg
Curls 4 x 26kg 4 x 26kg 4 x 26kg 3 x 28kg
Stomach 4 x 8
----------------------------------------------------------------
Export the program as .html or .tex, then to .pdf¶
A .html file can be printed directly from your browser, or printed to a .pdf from your browser.
[8]:
# Save the program as a HTML file
with open("IntermediateFeatures.html", "w", encoding="utf-8") as file:
# Control table width (number of sets) by passing the 'table_width' argument
file.write(program.to_html(table_width=6))
Use a .tex to generate .pdf if you have LaTEX installed, or use:
- latexbase.com from your browser.
[9]:
# If you have LaTeX installed on your system, you can render a program to .tex
# Alternatively, you can paste the LaTeX into: https://latexbase.com/
print(program.to_tex(table_width=6))
% -----------------------------------------------
% Package imports
% -----------------------------------------------
\documentclass[12pt, a4paper]{article}% 'twoside' for printing
\usepackage[utf8]{inputenc}% Allow input to be UTF-8
\usepackage[margin=2cm]{geometry}% May be used to set margins
% -----------------------------------------------
% Document start
% -----------------------------------------------
\begin{document}
\large
\section*{Program: IntermediateFeatures}
This program was made using \verb|streprogen|,
the Python strength program generator.
The latest version can be found at \\
\verb|https://pypi.python.org/pypi/streprogen/|.
\section*{Program parameters}
\begin{tabular}{l|l}
\textbf{Parameter} & \textbf{Value} \\ \hline
\verb|duration| & 4 \\
\verb|reps_per_exercise| & 20 \\
\verb|intensity| & 80 \\
\verb|units| & kg
\end{tabular}
\section*{Exercise information}
\begin{tabular}{llllll}
\textbf{Exercise} & \textbf{Start} & \textbf{End} & \textbf{Reps min}
& \textbf{Reps max} & \textbf{Weekly increase} \\ \hline
\textbf{ Monday } & & & & & \\ \hline
\hspace{0.5em}Bench &
80 kg &
84.8 kg &
1 & 6 &
1.5\%\\
\hspace{0.5em}Squats &
100 kg &
106 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\textbf{ Wednesday } & & & & & \\ \hline
\hspace{0.5em}Deadlifts &
100 kg &
108 kg &
3 & 8 &
2.0\%\\
\hspace{0.5em}Squats &
90 kg &
100 kg &
3 & 8 &
2.8\%\\
\textbf{ Friday } & & & & & \\ \hline
\hspace{0.5em}Deadlifts &
100 kg &
106 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Curls &
30 kg &
31.8 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Stomach & \multicolumn{ 5 }{l}{ 4 x 8 } \\
\end{tabular}
\clearpage
\section*{Program}
\subsection*{\hspace{0.25em} Week 1 }
\subsection*{\hspace{0.5em} Monday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 57.5kg
& 5 x 62.5kg
& 5 x 62.5kg
& 4 x 67.5kg
& 4 x 67.5kg
\\
\hspace{0.75em} Squats
& 6 x 72.5kg
& 6 x 72.5kg
& 5 x 77.5kg
& 4 x 82.5kg
& 4 x 82.5kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Wednesday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 72.5kg
& 6 x 72.5kg
& 5 x 77.5kg
& 4 x 82.5kg
& 4 x 82.5kg
\\
\hspace{0.75em} Squats
& 6 x 65kg
& 6 x 65kg
& 5 x 70kg
& 4 x 75kg
& 4 x 75kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Friday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 72.5kg
& 6 x 72.5kg
& 5 x 77.5kg
&
&
\\
\hspace{0.75em} Curls
& 6 x 22kg
& 6 x 22kg
& 5 x 24kg
& 4 x 24kg
& 4 x 24kg
\\
\hspace{0.75em} Stomach & \multicolumn{ 5 }{l}{ 4 x 8 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 2 }
\subsection*{\hspace{0.5em} Monday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 5 x 65kg
& 5 x 65kg
& 4 x 67.5kg
& 4 x 67.5kg
& 3 x 72.5kg
\\
\hspace{0.75em} Squats
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Wednesday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
&
\\
\hspace{0.75em} Squats
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} Friday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
&
&
\\
\hspace{0.75em} Curls
& 5 x 24kg
& 5 x 24kg
& 5 x 24kg
& 5 x 24kg
&
\\
\hspace{0.75em} Stomach & \multicolumn{ 5 }{l}{ 3 x 10 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 3 }
\subsection*{\hspace{0.5em} Monday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 5 x 65kg
& 4 x 70kg
& 4 x 70kg
& 3 x 72.5kg
& 3 x 72.5kg
\\
\hspace{0.75em} Squats
& 5 x 82.5kg
& 5 x 82.5kg
& 4 x 87.5kg
& 3 x 92.5kg
& 3 x 92.5kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Wednesday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 82.5kg
& 5 x 82.5kg
& 4 x 87.5kg
& 3 x 92.5kg
& 3 x 92.5kg
\\
\hspace{0.75em} Squats
& 5 x 75kg
& 5 x 75kg
& 4 x 80kg
& 3 x 85kg
& 3 x 85kg
\\
\end{tabular}
\subsection*{\hspace{0.5em} Friday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 5 x 82.5kg
& 4 x 87.5kg
& 4 x 87.5kg
&
&
\\
\hspace{0.75em} Curls
& 5 x 24kg
& 5 x 24kg
& 4 x 26kg
& 3 x 28kg
& 3 x 28kg
\\
\hspace{0.75em} Stomach & \multicolumn{ 5 }{l}{ 3 x 10 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 4 }
\subsection*{\hspace{0.5em} Monday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 4 x 70kg
& 4 x 70kg
& 3 x 75kg
& 3 x 75kg
& 2 x 80kg
\\
\hspace{0.75em} Squats
& 4 x 87.5kg
& 4 x 87.5kg
& 4 x 87.5kg
& 3 x 92.5kg
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Wednesday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 4 x 90kg
& 4 x 90kg
& 4 x 90kg
& 3 x 95kg
&
\\
\hspace{0.75em} Squats
& 4 x 82.5kg
& 4 x 82.5kg
& 4 x 82.5kg
& 3 x 87.5kg
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} Friday }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 4 x 87.5kg
& 4 x 87.5kg
& 4 x 87.5kg
&
&
\\
\hspace{0.75em} Curls
& 4 x 26kg
& 4 x 26kg
& 4 x 26kg
& 3 x 28kg
&
\\
\hspace{0.75em} Stomach & \multicolumn{ 5 }{l}{ 3 x 10 } \\
\end{tabular}
\end{document}
