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| 1 | +{ |
| 2 | + "version": "1.1.0", |
| 3 | + "description": "Foundation Milestones are trackable micro-achievements within the Beginner level. They provide progress feedback for athletes who are below the OP Beginner benchmarks. Milestones are NOT levels -- they are pre-level markers that apps can use to show early progress. Estimated timelines assume a healthy but sedentary adult training 3x/week. For deconditioned, frail, or post-injury individuals, timelines may be 2-3x longer (ICFSR consensus: 3-5 months for meaningful functional improvement).", |
| 4 | + "milestones": [ |
| 5 | + { |
| 6 | + "id": "F1", |
| 7 | + "name": "Foundation", |
| 8 | + "shortName": "F1", |
| 9 | + "color": "#86EFAC", |
| 10 | + "description": "Can perform basic human movements safely. Ready to start a bodyweight exercise program.", |
| 11 | + "estimatedWeeks": "1-2", |
| 12 | + "requirements": [ |
| 13 | + { |
| 14 | + "movement": "chair_sit_to_stand", |
| 15 | + "name": "Chair Sit-to-Stand", |
| 16 | + "category": "squatting", |
| 17 | + "criteria": { "type": "reps", "target": 10 }, |
| 18 | + "description": "Stand up from a standard-height chair 10 times without using hands" |
| 19 | + }, |
| 20 | + { |
| 21 | + "movement": "wall_push_up", |
| 22 | + "name": "Wall Push-up", |
| 23 | + "category": "pressing", |
| 24 | + "criteria": { "type": "reps", "target": 10 }, |
| 25 | + "description": "10 push-ups against a wall with full range of motion" |
| 26 | + }, |
| 27 | + { |
| 28 | + "movement": "glute_bridge", |
| 29 | + "name": "Glute Bridge", |
| 30 | + "category": "pulling", |
| 31 | + "criteria": { "type": "reps", "target": 10 }, |
| 32 | + "description": "10 glute bridges with full hip extension" |
| 33 | + }, |
| 34 | + { |
| 35 | + "movement": "farmers_carry_30s", |
| 36 | + "name": "Farmer's Carry", |
| 37 | + "category": "gymnastics", |
| 38 | + "criteria": { "type": "time", "target": 30, "unit": "seconds" }, |
| 39 | + "description": "Carry two heavy bags or water bottles (approx. 5kg each) while walking for 30 seconds" |
| 40 | + }, |
| 41 | + { |
| 42 | + "movement": "walk_1km", |
| 43 | + "name": "Walk 1km", |
| 44 | + "category": "monostructural", |
| 45 | + "criteria": { "type": "completion" }, |
| 46 | + "description": "Walk 1 kilometer without stopping" |
| 47 | + } |
| 48 | + ], |
| 49 | + "sources": ["rikli_jones_2013", "jones_rikli_1999", "nsca_essentials_2016", "bohannon_2019", "who_physical_activity_2020", "chodzko_zajko_2009"] |
| 50 | + }, |
| 51 | + { |
| 52 | + "id": "F2", |
| 53 | + "name": "Moving", |
| 54 | + "shortName": "F2", |
| 55 | + "color": "#4ADE80", |
| 56 | + "description": "Can perform bodyweight exercises with good form. Building functional capacity for daily activities and exercise.", |
| 57 | + "estimatedWeeks": "2-4", |
| 58 | + "requirements": [ |
| 59 | + { |
| 60 | + "movement": "air_squat_partial", |
| 61 | + "name": "Air Squat (Partial Depth)", |
| 62 | + "category": "squatting", |
| 63 | + "criteria": { "type": "reps", "target": 20 }, |
| 64 | + "description": "20 bodyweight squats to approximately parallel" |
| 65 | + }, |
| 66 | + { |
| 67 | + "movement": "incline_push_up", |
| 68 | + "name": "Incline Push-up", |
| 69 | + "category": "pressing", |
| 70 | + "criteria": { "type": "reps", "target": 10 }, |
| 71 | + "description": "10 push-ups with hands on a bench-height surface" |
| 72 | + }, |
| 73 | + { |
| 74 | + "movement": "hip_hinge_pvc", |
| 75 | + "name": "Hip Hinge (Broomstick)", |
| 76 | + "category": "pulling", |
| 77 | + "criteria": { "type": "reps", "target": 10 }, |
| 78 | + "description": "10 hip hinges with broomstick along spine maintaining 3 points of contact" |
| 79 | + }, |
| 80 | + { |
| 81 | + "movement": "plank_30s", |
| 82 | + "name": "Plank Hold", |
| 83 | + "category": "bodyweight", |
| 84 | + "criteria": { "type": "time", "target": 30, "unit": "seconds" }, |
| 85 | + "description": "Hold a forearm plank for 30 seconds with neutral spine" |
| 86 | + }, |
| 87 | + { |
| 88 | + "movement": "walk_run_intervals", |
| 89 | + "name": "Walk/Run 800m", |
| 90 | + "category": "monostructural", |
| 91 | + "criteria": { "type": "completion", "details": "800m of walk/run combination" }, |
| 92 | + "description": "Complete 800 meters of walking and running in any combination" |
| 93 | + } |
| 94 | + ], |
| 95 | + "sources": ["nsca_essentials_2016", "mcgill_2015", "strand_2014", "acsm_guidelines", "fragala_2019"] |
| 96 | + }, |
| 97 | + { |
| 98 | + "id": "F3", |
| 99 | + "name": "Ready", |
| 100 | + "shortName": "F3", |
| 101 | + "color": "#22C55E", |
| 102 | + "description": "Movement quality and base fitness sufficient for structured training with equipment. Ready for gym onboarding and barbell introduction.", |
| 103 | + "estimatedWeeks": "4-8", |
| 104 | + "requirements": [ |
| 105 | + { |
| 106 | + "movement": "air_squat", |
| 107 | + "name": "Air Squat (Full Depth)", |
| 108 | + "category": "squatting", |
| 109 | + "criteria": { "type": "reps", "target": 20 }, |
| 110 | + "description": "20 bodyweight squats below parallel with good form" |
| 111 | + }, |
| 112 | + { |
| 113 | + "movement": "push_up_single", |
| 114 | + "name": "Full Push-up", |
| 115 | + "category": "pressing", |
| 116 | + "criteria": { "type": "reps", "target": 1 }, |
| 117 | + "description": "1 full push-up with chest to floor and full lockout" |
| 118 | + }, |
| 119 | + { |
| 120 | + "movement": "rdl_bodyweight", |
| 121 | + "name": "Romanian Deadlift (Bodyweight)", |
| 122 | + "category": "pulling", |
| 123 | + "criteria": { "type": "reps", "target": 10 }, |
| 124 | + "description": "10 bodyweight Romanian deadlifts with neutral spine" |
| 125 | + }, |
| 126 | + { |
| 127 | + "movement": "dead_hang_or_carry", |
| 128 | + "name": "Dead Hang OR Farmer's Carry", |
| 129 | + "category": "gymnastics", |
| 130 | + "criteria": { "type": "either", "options": [ |
| 131 | + { "movement": "dead_hang_30s", "type": "time", "target": 30, "unit": "seconds" }, |
| 132 | + { "movement": "farmers_carry_60s", "type": "time", "target": 60, "unit": "seconds" } |
| 133 | + ]}, |
| 134 | + "description": "Hang from a bar for 30 seconds, OR carry two heavy bags (approx. 8kg each) for 60 seconds" |
| 135 | + }, |
| 136 | + { |
| 137 | + "movement": "run_mile_any_pace", |
| 138 | + "name": "Run 1 Mile", |
| 139 | + "category": "monostructural", |
| 140 | + "criteria": { "type": "completion" }, |
| 141 | + "description": "Run 1 mile (1609m) without walking breaks, at any pace" |
| 142 | + }, |
| 143 | + { |
| 144 | + "movement": "plank_60s", |
| 145 | + "name": "Plank Hold (60 Seconds)", |
| 146 | + "category": "bodyweight", |
| 147 | + "criteria": { "type": "time", "target": 60, "unit": "seconds" }, |
| 148 | + "description": "Hold a forearm plank for 60 seconds with neutral spine" |
| 149 | + } |
| 150 | + ], |
| 151 | + "sources": ["nsca_essentials_2016", "mcgill_2015", "strand_2014", "acsm_guidelines", "bohannon_2019", "runninglevel", "fragala_2019"] |
| 152 | + } |
| 153 | + ] |
| 154 | +} |
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