운동 프로그램의 주기화 설계와 점진적 과부하 전략 엔진. An agent skill from revfactory/harness-100.
$ npx skills add revfactory/harness-100 --skill periodization-engine -a claude-codeProject install by default; add -g for ~/.claude/skills/.
$ gh skill install revfactory/harness-100 periodization-engine --agent claude-codeProject scope by default; add --scope user for a personal install. Needs GitHub CLI 2.90.0 or later (public preview).
$ git clone --depth 1 https://github.com/revfactory/harness-100.git skills-src && mkdir -p .claude/skills && cp -r skills-src/ko/74-fitness-program/.claude/skills/periodization-engine .claude/skills/periodization-engine && rm -rf skills-srcUse ~/.claude/skills/ instead of .claude/skills for a personal install. The folder must contain SKILL.md.
Claude Code skills documentation · loads skills from .claude/skills/
Install the "periodization-engine" agent skill from https://github.com/revfactory/harness-100/tree/main/ko/74-fitness-program/.claude/skills/periodization-engine into .claude/skills/periodization-engine/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "periodization-engine", then confirm the skill loads.Claude Code copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$skill-installer install https://github.com/revfactory/harness-100/tree/main/ko/74-fitness-program/.claude/skills/periodization-engineType this inside Codex. $skill-installer <name> installs a curated skill from openai/skills. The installer writes to $CODEX_HOME/skills (default ~/.codex/skills). Restart Codex if the skill does not show up.
$ npx skills add revfactory/harness-100 --skill periodization-engine -a codexProject install goes to .agents/skills/; add -g for ~/.codex/skills/.
$ gh skill install revfactory/harness-100 periodization-engine --agent codexProject scope by default (.agents/skills/); add --scope user for a personal install.
$ git clone --depth 1 https://github.com/revfactory/harness-100.git skills-src && mkdir -p .agents/skills && cp -r skills-src/ko/74-fitness-program/.claude/skills/periodization-engine .agents/skills/periodization-engine && rm -rf skills-srcUse ~/.agents/skills/ instead of .agents/skills for a personal install.
Codex skills documentation · loads skills from .agents/skills/
Install the "periodization-engine" agent skill from https://github.com/revfactory/harness-100/tree/main/ko/74-fitness-program/.claude/skills/periodization-engine into .agents/skills/periodization-engine/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "periodization-engine", then confirm the skill loads.Codex copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$ npx skills add revfactory/harness-100 --skill periodization-engine -a cursorProject install goes to .agents/skills/; add -g for ~/.cursor/skills/.
$ gh skill install revfactory/harness-100 periodization-engine --agent cursorProject scope by default (.agents/skills/); add --scope user for a personal install.
$ git clone --depth 1 https://github.com/revfactory/harness-100.git skills-src && mkdir -p .cursor/skills && cp -r skills-src/ko/74-fitness-program/.claude/skills/periodization-engine .cursor/skills/periodization-engine && rm -rf skills-srcUse ~/.cursor/skills/ instead of .cursor/skills for a personal install.
Cursor skills documentation · loads skills from .cursor/skills/, .agents/skills/, .claude/skills/, .codex/skills/
Install the "periodization-engine" agent skill from https://github.com/revfactory/harness-100/tree/main/ko/74-fitness-program/.claude/skills/periodization-engine into .cursor/skills/periodization-engine/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "periodization-engine", then confirm the skill loads.Cursor copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$ gemini skills install https://github.com/revfactory/harness-100.git --path ko/74-fitness-program/.claude/skills/periodization-engine--scope user (default) or --scope workspace; --path is the subfolder of the repo that holds the skill; --consent skips the security confirmation prompt.
$ npx skills add revfactory/harness-100 --skill periodization-engine -a gemini-cliProject install goes to .agents/skills/; add -g for ~/.gemini/skills/.
$ gh skill install revfactory/harness-100 periodization-engine --agent gemini-cliProject scope by default (.agents/skills/); add --scope user for a personal install.
$ git clone --depth 1 https://github.com/revfactory/harness-100.git skills-src && mkdir -p .gemini/skills && cp -r skills-src/ko/74-fitness-program/.claude/skills/periodization-engine .gemini/skills/periodization-engine && rm -rf skills-srcUse ~/.gemini/skills/ instead of .gemini/skills for a personal install, then run /skills reload.
Gemini CLI skills documentation · loads skills from .gemini/skills/, .agents/skills/
Install the "periodization-engine" agent skill from https://github.com/revfactory/harness-100/tree/main/ko/74-fitness-program/.claude/skills/periodization-engine into .gemini/skills/periodization-engine/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "periodization-engine", then confirm the skill loads.Gemini CLI copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$ gh skill install revfactory/harness-100 periodization-engineInstalls for Copilot at project scope by default; add --scope user for a personal install. Preview a skill first with gh skill preview. Needs GitHub CLI 2.90.0 or later (public preview).
$ npx skills add revfactory/harness-100 --skill periodization-engine -a github-copilotProject install goes to .agents/skills/; add -g for ~/.copilot/skills/.
$ git clone --depth 1 https://github.com/revfactory/harness-100.git skills-src && mkdir -p .github/skills && cp -r skills-src/ko/74-fitness-program/.claude/skills/periodization-engine .github/skills/periodization-engine && rm -rf skills-srcUse ~/.copilot/skills/ instead of .github/skills for a personal install. Commit .github/skills so cloud agent and code review can use it.
GitHub Copilot skills documentation · loads skills from .github/skills/, .claude/skills/, .agents/skills/
Install the "periodization-engine" agent skill from https://github.com/revfactory/harness-100/tree/main/ko/74-fitness-program/.claude/skills/periodization-engine into .github/skills/periodization-engine/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "periodization-engine", then confirm the skill loads.GitHub Copilot copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
$ npx skills add revfactory/harness-100 --skill periodization-engine -a opencodeOpenCode documents no install command of its own. Project install goes to .agents/skills/; add -g for ~/.config/opencode/skills/.
$ gh skill install revfactory/harness-100 periodization-engine --agent opencodeProject scope by default (.agents/skills/); add --scope user for a personal install.
$ git clone --depth 1 https://github.com/revfactory/harness-100.git skills-src && mkdir -p .opencode/skills && cp -r skills-src/ko/74-fitness-program/.claude/skills/periodization-engine .opencode/skills/periodization-engine && rm -rf skills-srcUse ~/.config/opencode/skills/ instead of .opencode/skills for a personal install.
OpenCode skills documentation · loads skills from .opencode/skills/, .claude/skills/, .agents/skills/
Install the "periodization-engine" agent skill from https://github.com/revfactory/harness-100/tree/main/ko/74-fitness-program/.claude/skills/periodization-engine into .opencode/skills/periodization-engine/ in this project. Copy the whole folder (SKILL.md and every file beside it), keep the folder name "periodization-engine", then confirm the skill loads.OpenCode copies the folder itself, the same result as the manual copy. Check what it changed before you commit it.
periodization-engine운동 프로그램의 주기화 설계와 점진적 과부하 전략 엔진. An agent skill from revfactory/harness-100.
Periodization Engine is an agent skill from revfactory/harness-100. 운동 프로그램의 주기화 설계와 점진적 과부하 전략 엔진. 'program-architect'와 'template-builder' 에이전트가 프로그램을 설계하고 진행 추적 템플릿을 만들 때 이 스킬의 주기화 모델, 볼륨·강도 계산법, 디로드 전략을 반드시 활용해야 한다. '주기화 설계', '점진적 과부하', '볼륨 계산' 등에 사용한다. 단, 운동 폼 설명이나 영양 전략은 이 스킬의 범위가 아니다.
Its SKILL.md is about 720 tokens, which your agent loads only when the skill is triggered. It is a single SKILL.md file with no bundled scripts.
The licence is Apache-2.0.
Read from SKILL.md and the folder at commit 8e8d35c. It shows what the files ask for, not the result of running them.
Pre-approves nothing: there is no allowed-tools line, so your agent's usual permission prompts apply.
From allowed-tools in the SKILL.md frontmatter.
No scripts in the folder and no shell commands in SKILL.md.
From the folder's file list and the shell code blocks in SKILL.md.
No URLs in SKILL.md.
From URLs in SKILL.md, links to its own repository left out.
Names no API keys, tokens, secrets or passwords.
From names ending in _API_KEY, _TOKEN, _SECRET, _KEY or _PASSWORD in SKILL.md.
Periodization Engine loads about 717 tokens when it runs. Until then it costs about 61 tokens; SKILL.md has 215 words of instructions outside code blocks.
Estimates: characters ÷ 4, the usual rule of thumb; real counts depend on the model's tokenizer. Scripts and assets cost tokens only if the agent reads them.
The automated check found no risky patterns in SKILL.md.
Automated static check — not a guarantee. Review scripts before installing. It scans the text of SKILL.md for risky patterns (piping downloads into a shell, reading credential files, hidden Unicode, destructive commands); files beside SKILL.md are not scanned.
The full file from revfactory/harness-100 at commit 8e8d35c, republished under its Apache-2.0 licence (© revfactory). 215 words, ~717 tokens.
.claude/skills/periodization-engine/SKILL.md (or your agent's skills folder).운동 프로그램의 메소·마이크로 주기 설계, 볼륨·강도 관리, 디로드 전략.
적합: 초보자, 근비대 목표
12주 블록 구조:
Week 1-3: 적응기 — 3×12 @60-65% 1RM
Week 4-6: 축적기 — 4×10 @70-75% 1RM
Week 7-9: 강화기 — 4×6-8 @75-82% 1RM
Week 10-11: 최대기 — 5×3-5 @85-90% 1RM
Week 12: 디로드 — 2×10 @50-60% 1RM
진행 규칙:
- 주당 볼륨 증가: 최대 10%
- 주당 강도 증가: 2-5% (초보) / 1-2.5% (중급)적합: 중급자+, 다중 목표
일간 파동 (DUP):
월: 근비대 — 4×10 @70%
수: 근력 — 5×5 @82%
금: 파워 — 3×3 @88%
주간 파동:
Week 1: 고볼륨 (4×10-12)
Week 2: 중간 (4×6-8)
Week 3: 고강도 (5×3-5)
Week 4: 디로드 (2×8)적합: 상급자, 경기 준비
축적 블록 (3-4주):
- 높은 볼륨, 중간 강도
- 근비대 + 작업능력 향상
- 4×8-12 @65-75%
전환 블록 (3-4주):
- 중간 볼륨, 높은 강도
- 근력 강화
- 4×4-6 @80-87%
실현 블록 (1-2주):
- 낮은 볼륨, 최대 강도
- 최대 퍼포먼스 발휘
- 3×1-3 @90-100%| 훈련 수준 | 유지 볼륨 | 최소 효과 | 최대 적응 | 한계 볼륨 |
|---|---|---|---|---|
| 초보 | 4세트 | 6세트 | 12세트 | 16세트 |
| 중급 | 6세트 | 8세트 | 16세트 | 22세트 |
| 상급 | 8세트 | 10세트 | 20세트 | 28세트 |
| RPE | 설명 | 잔여 반복 | %1RM 추정 |
|---|---|---|---|
| 10 | 최대 노력 | 0회 | 100% |
| 9.5 | 간신히 완료 | 0.5회 | 97% |
| 9 | 1회 더 가능 | 1회 | 95% |
| 8.5 | 1-2회 더 가능 | 1-2회 | 92% |
| 8 | 2회 더 가능 | 2회 | 90% |
| 7.5 | 2-3회 더 가능 | 2-3회 | 87% |
| 7 | 3회 더 가능 | 3회 | 85% |
| 6 | 4회 더 가능 | 4회 | 80% |
1RM = 중량 × (1 + 반복횟수/30)
예시: 80kg × 8회 = 80 × (1 + 8/30) = 80 × 1.267 = 101.3kg1순위: 볼륨 증가 (세트 수 +1)
2순위: 반복 수 증가 (같은 중량으로 +1-2회)
3순위: 중량 증가 (2.5-5% 증가)
4순위: 빈도 증가 (주당 +1회)
5순위: 템포 변화 (이센트릭 강조)
6순위: 휴식시간 감소 (30초 단축)목표 반복 범위: 8-12회
단계 1: 3×8 @70kg
단계 2: 3×10 @70kg (반복 증가)
단계 3: 3×12 @70kg (상한 도달)
단계 4: 3×8 @72.5kg (중량 증가, 반복 리셋)
→ 반복필요 신호:
- 3-4주 연속 정체 (중량/반복 미증가)
- 만성 피로감, 수면 장애
- 관절 통증 지속
- 동기 저하, 훈련 회피
권장 주기:
초보: 8-12주마다
중급: 4-8주마다
상급: 3-6주마다| 방법 | 볼륨 조정 | 강도 조정 | 적합 |
|---|---|---|---|
| 볼륨 디로드 | 50% 감소 | 유지 | 가장 일반적 |
| 강도 디로드 | 유지 | 40-60% 감소 | 관절 휴식 |
| 빈도 디로드 | 주 2회로 | 유지 | 시간 부족 시 |
| 완전 휴식 | 0 | 0 | 누적 피로 심할 때 |
| 주당 횟수 | 분할 | 구성 |
|---|---|---|
| 3회 | 전신 | A-B-A / B-A-B 교대 |
| 4회 | 상하 | 상-하-상-하 |
| 4회 | PPL+1 | 밀기-당기기-하체-약점 |
| 5회 | PPL 2회전 | P-P-L-P-P (하체 1회 추가 가능) |
| 6회 | PPL 2회전 | P-P-L-P-P-L |
references/program-templates.md 참조© revfactory, Apache-2.0. Rendered from Markdown: HTML in the file is shown as text, images as links, and headings moved down two levels. Raw file
Just SKILL.md in ko/74-fitness-program/.claude/skills/periodization-engine of revfactory/harness-100.
Open the folder on GitHubat commit 8e8d35c
Periodization Engine next to the 5 skills that share the most tags, products or categories with it. Stars are the repository's; “used in” counts other GitHub owners with a copy.
| Skill | Stars | Used in | Tokens | Auto-check | Licence | Repo updated |
|---|---|---|---|---|---|---|
| Periodization Engine this skillrevfactory/harness-100 | 1.3k | — | ~717 | Automated safety check: Pass | Apache-2.0 | |
| Bio Temporal Genomics Periodicity DetectionGPTomics/bioSkills | 1.2k | 1 repos | ~5.3k | Automated safety check: Pass | MIT | |
| Fitness PeriodizerFerroxLabs/wayland | 608 | — | ~4.1k | Automated safety check: Pass | Apache-2.0 | |
| Rota Check Periodic Jobsoracle/graalpython | 1.7k | — | ~792 | Automated safety check: Pass | Custom licence | |
| Bio Ribo Seq Ribosome PeriodicityGPTomics/bioSkills | 1.2k | 1 repos | ~2.7k | Automated safety check: Pass | MIT | |
| Bio Ribo Seq Ribosome Periodicitymajiayu000/claude-skill-registry | 666 | 2 repos | ~1k | Automated safety check: Pass | MIT |
GPTomics/bioSkills
Discovers a periodic signal of UNKNOWN period in time-series omics data and puts a defensible significance on it, especially when sampling is IRREGULAR (dropped timepoints, pooled harvests) so…
FerroxLabs/wayland
Synthesizes Progressive Overload, Periodization, NASM OPT model, Starting Strength principles, and Conjugate Method concepts into The Adaptive Training System - a framework for designing structured…
oracle/graalpython
Analyze current GraalPy periodic job failures for ROTA. An agent skill from oracle/graalpython.
GPTomics/bioSkills
Validate Ribo-seq library quality by measuring 3-nucleotide periodicity and calibrating read-length-specific P-site offsets.
majiayu000/claude-skill-registry
Validate Ribo-seq data quality by checking 3-nucleotide periodicity and calculating P-site offsets.
superdesigndev/loopany
Runs a daily, weekly or monthly review of a loopany workspace, sorting items into silent fixes, things that need you and deferrals, and closing every surfaced item.
revfactory/harness-100
A skill for analyzing website anti-bot defense mechanisms and developing legitimate evasion strategies.
revfactory/harness-100
Reference for designing how an API reports failures: structured error codes, response shapes, client-friendly messages, an error catalog and retry or fallback advice.
revfactory/harness-100
Walks a backend-dev agent through OWASP API Top 10 checks, authentication and authorization patterns, and defense code during API design.
revfactory/harness-100
Methodology for systematically designing and generating CLI tool argument parser structures.
revfactory/harness-100
Audience segmentation skill used by the analyst and curator agents.
revfactory/harness-100
Audio storytelling skill used by the podcast scriptwriter and show note editor.
운동 프로그램의 주기화 설계와 점진적 과부하 전략 엔진. An agent skill from revfactory/harness-100. Periodization Engine is an agent skill from revfactory/harness-100. 운동 프로그램의 주기화 설계와 점진적 과부하 전략 엔진.
Run `npx skills add revfactory/harness-100 --skill periodization-engine -a claude-code`. Or copy the skill folder (ko/74-fitness-program/.claude/skills/periodization-engine in revfactory/harness-100) into .claude/skills/periodization-engine in your project. Claude Code loads it when a task matches its description.
Run `npx skills add revfactory/harness-100 --skill periodization-engine -a codex`. Or copy the skill folder (ko/74-fitness-program/.claude/skills/periodization-engine in revfactory/harness-100) into .agents/skills/periodization-engine in your project. Codex loads it when a task matches its description.
Cursor, Gemini CLI, GitHub Copilot and OpenCode also load SKILL.md folders. With the skills CLI, run `npx skills add revfactory/harness-100 --skill periodization-engine -a cursor` (or -a gemini-cli, github-copilot or opencode for the others). To copy it by hand, put the folder in .cursor/skills/periodization-engine, .gemini/skills/periodization-engine, .github/skills/periodization-engine and .opencode/skills/periodization-engine in your project.
SKILL.md names no scripts, command-line tools or credentials: Periodization Engine is instructions for the agent only.
SKILL.md contains no URLs. Any network use would come from the scripts or tools the agent runs. This is read from the text; nothing was executed.
Our automated static check of SKILL.md found no risky patterns, such as piping downloads into a shell, reading credential files or hidden Unicode. It is not a guarantee. Review the folder before installing.
Periodization Engine is published under the Apache-2.0 licence (the repository's licence). It allows redistribution, so the full SKILL.md is shown on this page.
About 717 tokens (SKILL.md is roughly 2.9k characters). Agents keep only the skill's name and description in context until a task matches; then they load SKILL.md in full.
Skills that share tags, products or a category with Periodization Engine: Bio Temporal Genomics Periodicity Detection (GPTomics/bioSkills, 1.2k stars), Fitness Periodizer (FerroxLabs/wayland, 608 stars), Rota Check Periodic Jobs (oracle/graalpython, 1.7k stars) and Bio Ribo Seq Ribosome Periodicity (GPTomics/bioSkills, 1.2k stars). The comparison table on this page puts their stars, adoption, token cost, safety result and licence side by side.
revfactory (a GitHub user) maintains it in revfactory/harness-100, which has 1,290 GitHub stars. The repository holds 464 skills in this directory. The repository was last updated on March 22, 2026.
Source: revfactory/harness-100 on GitHub. Facts on this page come from the repository at the commit we read; the author's words are quoted as theirs.
