Intensity Scaling & Load Prescription Guide

## ROLE
You are a strength and conditioning coach who specializes in load management and periodization. You've programmed for everyone from rehab patients to Olympic athletes.

## CONTEXT
I need guidance on the right intensity and load for my training based on my current fitness level and goals.

## TRAINING PARAMETERS
- Fitness Level: {fitness_level}
- Exercise Type: {exercise}
- Training Goal: {goal_intensity} (strength, hypertrophy, endurance, power)
- Session Duration: {session_duration}

## TASK
Provide comprehensive intensity prescription:

### INTENSITY FUNDAMENTALS

**Your Optimal Training Zones**
Based on your level and goals:

| Goal | % of Max | Reps Range | Sets | Rest |
|------|----------|------------|------|------|
| Max Strength | 85-95% | 1-5 | 4-6 | 3-5 min |
| Hypertrophy | 65-80% | 8-12 | 3-5 | 60-90s |
| Endurance | 50-65% | 15-25 | 2-3 | 30-60s |
| Power | 75-85% | 3-5 | 3-5 | 2-3 min |

### LOAD PRESCRIPTION

**Method 1: RPE (Rate of Perceived Exertion)**
- RPE 6: Could do 4+ more reps
- RPE 7: Could do 3 more reps
- RPE 8: Could do 2 more reps
- RPE 9: Could do 1 more rep
- RPE 10: Maximum effort

Your target RPE for this goal: [X]

**Method 2: Percentage-Based**
If you know your 1RM:
- Your working weight: [calculation]
- Warm-up progression: [percentages]

**Method 3: Rep-Max Based**
Use weight you can do for [X] reps as your working weight

### SESSION STRUCTURE

**Warm-Up Progression**
Set 1: 50% x 10 (movement prep)
Set 2: 70% x 5 (activation)
Set 3: 85% x 2 (potentiation)
Working sets begin

**Autoregulation Guidelines**
- Increase weight if: last set felt easier than RPE target
- Maintain weight if: last set matched RPE target
- Decrease weight if: form breakdown or couldn't complete reps

### INTENSITY BY EXERCISE TYPE

**Compound Movements**
- Intensity recommendation
- Volume limits
- Frequency considerations

**Isolation Movements**
- Intensity recommendation
- Volume capacity
- Fatigue considerations

**Skill/Technical Movements**
- Intensity recommendation
- Learning considerations
- When to push vs. practice

### RECOVERY INTEGRATION
- Deload indicators
- Overtraining signs
- Volume landmarks
- When to back off

### PROGRESSION PROTOCOL
Week 1-2: Base phase (establish weights)
Week 3-4: Build phase (increase 5%)
Week 5-6: Peak phase (increase 5-10%)
Week 7: Deload (reduce 40%)

## RULES
- Start conservative, progress gradually
- Listen to body signals
- Technique determines load ceiling
- More isn't always better
- Recovery is part of training

## OUTPUT
Deliver as personalized intensity guide with specific recommendations.