Phase 2 · Learn to Train

Phase goal

Identify movement patterns and specific variants, then understand sets and repetitions, load, effort, progression, rest, and recovery. Record planned and actual work separately.

Use Chapters 7–11 to interpret each part of the current shared example, then summarize a week in Chapter 12. D-03 values are editable examples for healthy adult beginners, not personally optimal prescriptions.

Phase output

Create an annotated weekly plan. Practice can live in ordinary notes; existing tools only record the actual information each supports.

Completion check

1. Explain variant, equipment, load convention, sets and repetitions, rest, and effort.
2. For a session, separately write planned work, actual work, control, discomfort, and reasons for non-completion. Without execution, leave actual results for later.
3. Use two records in matching conditions to choose maintain, consider adjustment, or insufficient evidence.
4. Explain volume, actual muscle-group coverage, and recovery opportunities. A three-day split does not automatically meet every major muscle group's frequency recommendation.

Keep learning completion separate from actual capability. Reading, self-checks, and planning cannot replace execution, on-site technique assessment, or evidence of health outcomes.

Chapters

7. Movement Patterns · Full lesson available

   What do pushing, pulling, squatting, hinging, loaded carries, and core work do?

8. Sets and Reps · Full lesson available

   How do I read sets and repetitions in a training plan?

9. Load and Effort · Full lesson available

   How do I describe how difficult a workout feels?

10. Progressive Overload · Full lesson available

    Beyond weight, how can I observe progress?

11. Rest Between Sets · Full lesson available

    What role does rest between sets play in training?

12. Training Volume and Recovery · Full lesson available

    How should training volume and recovery arrangements be considered together?

Chapters 7–12 have full lesson bodies. Follow the sequence or return with a real-world question. Self-reported learning records do not verify personal health outcomes.