SAVAGE BY DESIGN — USER GUIDE

User Guide

Complete guide to using the Savage By Design app. Learn how to create training blocks, run workouts, track progress, and manage your data.

Welcome to Savage By Design! This guide will help you get the most out of your workout tracking experience. Whether you're a seasoned athlete or just starting structured training, this app is designed to help you plan, execute, and track your fitness journey.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."

Getting Started
Understanding Training Blocks
Creating Your First Block
Understanding Exercises
Understanding Segments
Segment Use Cases
Creating Segment-Based Days
Running Workout Sessions
Using the Whiteboard
Tracking Your Progress
AI Block Generation
Pro Features
Data Management
Tips & Best Practices
Troubleshooting

Getting Started

First Launch

When you open Savage By Design for the first time, you'll see the Home Screen with four main options:

BLOCKS – Create and manage your training blocks
BLOCK HISTORY – Review archived and completed blocks
DATA MANAGEMENT – Backup, restore, and manage your workout data
GO PRO – Unlock premium features with a subscription

The app uses a simple, intuitive navigation structure:
- Tap any button to navigate to that section
- Use the back button (top-left) to return to the previous screen
- Swipe gestures work for navigating between weeks during workouts

Understanding Training Blocks

What is a Training Block?

A training block is a structured workout program that spans multiple weeks. Think of it as a complete training cycle designed to help you achieve specific fitness goals.

Key Components:
- Block Name – What you call your program (e.g., "Summer Strength Program")
- Number of Weeks – How long the block runs (typically 4-12 weeks)
- Days – Individual workout days that repeat each week
- Exercises – The specific movements you'll perform

Block Periodization

The app uses block periodization, a proven training method where:
- You plan workouts in advance
- Exercises progress week-over-week (progressive overload)
- You can program deload weeks for recovery
- Each week builds on the previous one

Example Block Structure:

Block: "Spring Strength Cycle"
    ├── Week 1-3: Build phase
    ├── Week 4: Deload
    └── Weeks 5-6: Peak phase

    Days per week:
    ├── Day 1: Upper Body Push
    ├── Day 2: Lower Body
    ├── Day 3: Upper Body Pull
    └── Day 4: Conditioning

Training Goals

Blocks can target different goals:
- Strength – Build maximum force production
- Hypertrophy – Muscle size and growth
- Power – Explosive strength
- Conditioning – Cardiovascular fitness
- Mixed – Combination of goals
- Peaking – Preparing for competition
- Deload – Recovery and adaptation
- Rehab – Injury recovery

Creating Your First Block

Step 1: Access Block Builder

From the Home Screen, tap BLOCKS
Tap CREATE NEW BLOCK at the bottom
You'll enter the Block Builder interface

Step 2: Set Block Details

Block Information:
- Name – Give your block a memorable name (e.g., "12-Week Strength Builder")
- Description (optional) – Add notes about the program
- Number of Weeks – Choose how many weeks (1-52)
- Progression Type – How exercises will progress:
- Weight – Add weight each week
- Volume – Add sets/reps each week
- Custom – Manual progression

Progression Settings:
- Delta Weight – How much weight to add per week (e.g., 5 lbs)
- Delta Sets – How many additional sets per week (e.g., 1 set)

Step 3: Create Day Templates

Each block contains day templates that define your workouts:

Select a Day Tab at the top (Day 1, Day 2, etc.)
Name Your Day – E.g., "Upper Body Push", "Legs", "Conditioning"
Add Exercises by tapping the + ADD EXERCISE button

Step 4: Add Exercises to Days

For each exercise, specify:

Exercise Details:
- Name – What exercise you're doing (e.g., "Bench Press", "Back Squat")
- Type – Strength or Conditioning
- Notes (optional) – Coaching cues or reminders

For Strength Exercises:
- Number of Sets – How many sets (e.g., 4)
- Reps – Repetitions per set (e.g., 6)
- Weight – Starting weight in pounds or kg
- RPE (Rating of Perceived Exertion) – Scale of 1-10
- RIR (Reps in Reserve) – How many reps left in the tank
- Tempo – Movement speed (e.g., "3-1-1-0")
- Rest – Seconds between sets (e.g., 180)

For Conditioning Exercises:
- Duration – Time in seconds
- Distance – Meters or miles
- Rounds – Number of rounds to complete
- Calories – Target calorie burn
- Target Pace – Desired pace (e.g., "2:00/500m")
- Effort Descriptor – Intensity level (e.g., "Easy", "Moderate", "Hard")
- Rest – Recovery time between intervals

Step 5: Save Your Block

Review all days and exercises
Tap SAVE in the top-right corner
Your block is now ready to run!

Pro Tip: Start with 3-4 days per week and 4-6 exercises per day for your first block.

Understanding Exercises

Exercise Types

The app supports two main exercise types:

1. Strength Training

Characteristics:
- Uses sets, reps, and weight
- Focuses on resistance training
- Examples: Squats, bench press, deadlifts, rows, curls

How to Log:
- Enter the weight you lifted
- Record actual reps performed
- Mark RPE/RIR if tracking intensity
- Check off each set as completed

2. Conditioning

Characteristics:
- Uses time, distance, or calories
- Focuses on cardiovascular fitness
- Examples: Running, rowing, cycling, swimming, jump rope

How to Log:
- Record time or distance covered
- Note calories burned (if tracked)
- Mark rounds completed for intervals
- Set effort level or pace

Exercise Categories

Exercises are organized by movement pattern:
- Squat – Squat variations
- Hinge – Deadlift, Romanian deadlift, hip thrusts
- Press Horizontal – Bench press, push-ups, dips
- Press Vertical – Overhead press, push press
- Pull Horizontal – Rows, inverted rows
- Pull Vertical – Pull-ups, lat pulldowns
- Carry – Farmer's carries, suitcase carries
- Core – Planks, ab exercises
- Olympic – Cleans, snatches, jerks
- Conditioning – Cardio and metabolic work
- Mobility – Stretching and movement prep
- Other – Miscellaneous exercises

Understanding Segments

What are Segments?

Segments are an alternative way to structure training days, designed for activities that don't fit the traditional sets/reps/weight model. While exercises focus on strength and conditioning with quantifiable metrics, segments represent distinct phases or modules within a training session.

Key Differences:

Exercises	Segments
Sets, reps, weight	Time-based modules
Strength & conditioning focused	Skill-based activities
Progressive overload via weight/volume	Progressive via complexity/resistance
Examples: Squats, bench press	Examples: Technique work, sparring rounds

When to Use Segments vs. Exercises

Use Exercises for:
- Weightlifting and strength training
- Conditioning with measurable outputs (distance, calories, time)
- Activities with clear set/rep structures
- Progressive overload through weight or volume

Use Segments for:
- Martial arts training (BJJ, wrestling, judo, MMA)
- Yoga and mobility work
- Skill-based practice sessions
- Class-style training with distinct phases
- Activities focused on technique over load

Hybrid Approach:
You can mix both in a single day! For example:
- Strength training (exercises) followed by mobility work (segments)
- BJJ class (segments) with conditioning finisher (exercises)

Segment Types

The app supports various segment types to match your training structure:

1. Warmup

Purpose: Prepare the body and mind for training
Typical Duration: 5-10 minutes
Examples:
- Dynamic stretching sequences
- Movement preparation drills
- Sport-specific warm-up patterns
- General cardiovascular warm-up

What to Include:
- Light movement to raise body temperature
- Joint mobility work
- Movement patterns used in the session
- Mental preparation and focus

2. Mobility

Purpose: Flexibility, range of motion, and movement quality
Typical Duration: 10-20 minutes
Examples:
- Yoga flows
- Dynamic stretching routines
- Joint mobility sequences
- Foam rolling protocols

Tracking Options:
- Hold duration (seconds)
- Breath count
- Intensity scale (restorative to peak)
- Props used (blocks, straps, rollers)

3. Technique

Purpose: Learn and refine specific skills or movements
Typical Duration: 10-20 minutes
Examples:
- Martial arts technique instruction
- Movement pattern practice
- Skill progressions
- Form work

What to Track:
- Techniques covered
- Key coaching cues
- Common errors to avoid
- Success rate and clean reps

4. Drill

Purpose: Repetitive practice with specific constraints
Typical Duration: 5-15 minutes
Examples:
- Timed drill circuits
- Partner drilling sequences
- Positional repetitions
- Skill isolation work

Structure Options:
- Work/rest intervals
- Rep-based progressions
- Partner rotation schedules
- Constraint progressions

5. Positional Sparring

Purpose: Live practice from specific positions with defined rules
Typical Duration: 10-20 minutes
Examples:
- Grappling from specific positions
- Scenario-based sparring
- Flow rolling with constraints
- Positional battles

Key Features:
- Starting positions defined
- Win conditions specified
- Resistance levels (0-100%)
- Role definitions (attacker/defender)

6. Rolling / Live Training

Purpose: Free practice or sparring
Typical Duration: 15-30 minutes
Examples:
- Free rolling (BJJ)
- Live wrestling
- Open sparring rounds
- Competition simulation

Typical Format:
- Round-based (e.g., 5 rounds × 5 minutes)
- Rest intervals between rounds
- Partner rotation
- Intensity management

7. Cooldown

Purpose: Recovery and transition out of training
Typical Duration: 5-10 minutes
Examples:
- Static stretching
- Breathwork
- Gentle movement
- Reflection and notes

Recovery Focus:
- Lower heart rate gradually
- Address tight areas
- Mental recovery
- Session review

8. Lecture / Review

Purpose: Instructional content and conceptual learning
Typical Duration: 5-15 minutes
Examples:
- Video review
- Strategy discussion
- Conceptual instruction
- Q&A sessions

9. Breathwork

Purpose: Respiratory training and nervous system regulation
Typical Duration: 5-15 minutes
Examples:
- Box breathing
- Diaphragmatic breathing
- Wim Hof method
- Pranayama techniques

Tracking:
- Breathing pattern (e.g., "4s inhale / 6s exhale")
- Duration
- Breath count
- Style/method used

10. Other

Purpose: Custom segment types not covered above
Use for: Any activity that doesn't fit standard categories

Segment Use Cases

Segments are incredibly versatile and can be used for far more than just athletic training. This section showcases how segments can structure any time-based learning or skill development activity.

Traditional Athletic Training

Brazilian Jiu-Jitsu (BJJ) classes
Yoga and mobility work
Wrestling practice
MMA striking classes
Hybrid athlete programs (strength + mobility)
Open mat / free training sessions

Non-Traditional Learning & Skill Development

Technology & AI Learning: Coding bootcamps, AI/ML classes, software development
Language Learning: Conversation practice, grammar drills, vocabulary building
Music Practice: Instrument technique, improvisation, composition
Professional Development: Public speaking, leadership training, presentation skills
Academic Study: Research sessions, exam preparation, concept mastery
Creative Skills: Writing workshops, design critique sessions, art practice

The examples below demonstrate how segments provide structure for both athletic and non-athletic pursuits. The key is recognizing that any activity with distinct time-based phases can benefit from segment structure.

Use Case 1: Brazilian Jiu-Jitsu (BJJ) Class

Structure: Segment-based day representing a typical BJJ class

Example Day Structure:

BJJ Class: Inside Tie to Single Leg (60 minutes)

    1. Warmup (8 min)
       - General movement and grappling prep
       - Stance work and sprawls
       - Partner pummeling

    2. Technique 1 (12 min)
       - Inside tie to single leg entry
       - Partner drilling with light resistance
       - Focus: Clean entry and head position

    3. Technique 2 (12 min)
       - Single leg finishing options
       - Run-the-pipe and shelf finishes
       - Partner drilling with progression

    4. Drill (10 min)
       - Constrained drilling with specific rules
       - Timed rounds with quality focus
       - Partner rotation

    5. Positional Sparring (10 min)
       - From standing, must attempt single within 10s
       - Win conditions: Takedown + 3s control
       - Moderate resistance (50%)

    6. Live Rolling (6 min)
       - 2 rounds × 3 minutes
       - Free rolling to integrate techniques
       - Rest 30s between rounds

    7. Cooldown (2 min)
       - Light stretching
       - Breathwork

Why Segments Work Better Than Exercises:
- Class structure is time-based, not set-based
- Focus on skill acquisition, not weight progression
- Roles (attacker/defender) and resistance levels matter
- Quality metrics (success rate, clean reps) more relevant than total volume

Tracking During Session:
- Check off completed segments
- Log rounds completed
- Note success rate for positional work
- Record coach feedback and personal observations

Use Case 2: Yoga Practice

Structure: Segment-based yoga session

Example Day Structure:

Restorative Yoga (45 minutes)

    1. Breathwork (5 min)
       - Diaphragmatic breathing
       - Pattern: 4s inhale / 6s exhale
       - Seated meditation posture

    2. Gentle Flow (15 min)
       - Sun salutations modified
       - Intensity: Easy
       - Props: Block, strap
       - Flow sequence:
         • Child's Pose (60s)
         • Cat-Cow (20s, move with breath)
         • Downward Dog (60s)
         • Forward fold variations

    3. Deep Stretch (20 min)
       - Hold-based poses
       - Intensity: Restorative
       - Props: Blocks, bolster
       - Poses:
         • Pigeon pose (2 min each side)
         • Supine twist (90s each side)
         • Forward fold (3 min)

    4. Savasana (5 min)
       - Final relaxation
       - Body scan meditation

Why Segments Work:
- Time-based holds rather than reps
- Flow sequences with transitions
- Intensity scale (restorative to peak)
- Props tracking
- Breath awareness integration

Use Case 3: Wrestling Practice

Structure: Segment-based wrestling training

Example Day Structure:

Folkstyle Wrestling: Neutral Position (90 minutes)

    1. Warmup (10 min)
       - Stance and motion
       - Penetration steps
       - Sprawl drills

    2. Technique (20 min)
       - Double leg variations
       - Head position and hand placement
       - Finishing sequences

    3. Drill (15 min)
       - Shot + sprawl + reshot
       - Timed intervals: 1 min work / 30s rest
       - Partner rotation every 3 rounds

    4. Positional Sparring (20 min)
       - Standing neutral only
       - Reset after takedown
       - 4 rounds × 3 min / 1 min rest

    5. Live Wrestling (20 min)
       - Full match situation
       - 6 rounds × 2 min / 1 min rest
       - Competition intensity

    6. Cooldown (5 min)
       - Static stretching
       - Hip and shoulder mobility

Use Case 4: MMA Striking Class

Structure: Segment-based striking session

Example Day Structure:

Boxing Fundamentals (60 minutes)

    1. Warmup (8 min)
       - Jump rope
       - Shadow boxing
       - Dynamic stretching

    2. Technique (15 min)
       - Jab-cross-hook combinations
       - Footwork patterns
       - Head movement drills

    3. Drill (12 min)
       - Pad work with partner
       - 2 min rounds / 30s rest
       - Focus on form and snap

    4. Positional Sparring (15 min)
       - Jab and circle only
       - Light contact (30% power)
       - Work distance management

    5. Conditioning (8 min)
       - Heavy bag intervals
       - 30s max output / 30s rest
       - 8 rounds total

    6. Cooldown (2 min)
       - Light stretching
       - Breathing exercises

Use Case 5: Hybrid Day (Strength + Mobility)

Structure: Mix exercises and segments in one day

Example Day Structure:

Lower Body Strength + Mobility (75 minutes)

    EXERCISES (Traditional format):
    1. Back Squat: 4 sets × 5 reps @ 225 lbs
    2. Romanian Deadlift: 3 sets × 8 reps @ 185 lbs
    3. Bulgarian Split Squat: 3 sets × 10 reps @ 60 lbs

    SEGMENTS (Time-based format):
    4. Hip Mobility (10 min)
       - 90/90 hip stretches
       - Hip flexor work
       - Adductor stretching

    5. Yoga Flow (15 min)
       - Warrior sequences
       - Deep lunges
       - Pigeon pose variations

    6. Breathwork (5 min)
       - Recovery breathing
       - Parasympathetic activation

Benefits of Hybrid Approach:
- Use appropriate structure for each activity type
- Track strength metrics for lifting
- Track quality and time for mobility
- Single cohesive training day

Use Case 6: Open Mat / Free Training

Structure: Simple segment structure for unstructured training

Example Day Structure:

Open Mat Session (60 minutes)

    1. Warmup (5 min)
       - Self-directed movement prep

    2. Technique Review (15 min)
       - Work on personal weaknesses
       - Notes: Reviewed guard retention concepts

    3. Positional Work (20 min)
       - Various starting positions
       - Partner: Advanced blue belt
       - Notes: Focused on maintaining frames

    4. Live Rolling (15 min)
       - 3 rounds × 4 min
       - Mixed intensity
       - Notes: Worked on staying calm

    5. Cooldown (5 min)
       - Stretching and reflection

Flexibility:
- Less structured than formal class
- Still captures time allocation
- Notes field for personalization
- Tracks training volume

Use Case 7: AI/Tech Class Learning

Structure: Segment-based learning session for technology training

Example Day Structure:

Machine Learning Fundamentals (90 minutes)

    1. Review / Lecture (15 min)
       - Review previous week's concepts
       - Introduction to neural networks
       - Key concepts: Forward propagation, backpropagation
       
    2. Technique (30 min)
       - Live coding demonstration
       - Building a simple neural network in Python
       - Key details: Layer architecture, activation functions
       - Common errors: Dimension mismatches, learning rate issues
       
    3. Drill (30 min)
       - Hands-on coding exercises
       - Work: Implement network layer (10 min)
       - Rest: Review solution and debug (5 min)
       - Repeat 2x with different architectures
       
    4. Other - Project Work (10 min)
       - Apply concepts to personal project
       - Notes: Tested model on custom dataset
       
    5. Review (5 min)
       - Key takeaways and next steps
       - Questions for further study

Why Segments Work:
- Time-based learning modules
- Lecture, demonstration, and practice phases
- Quality metrics: Concept understanding, code completion
- Notes field for capturing insights and questions

Tracking During Session:
- Check off completed segments
- Log understanding level or completion rate
- Note challenging concepts for review
- Record resources or documentation references

Use Case 8: Language Learning Session

Structure: Segment-based language practice

Example Day Structure:

Spanish Conversation Practice (60 minutes)

    1. Warmup (10 min)
       - Vocabulary flashcard review
       - Quick pronunciation drills
       - Present tense conjugation practice
       
    2. Technique (15 min)
       - New grammar concept: Subjunctive mood
       - Key details: Trigger phrases, conjugation patterns
       - Common errors: Indicative vs. subjunctive confusion
       - Examples with translations
       
    3. Drill (20 min)
       - Sentence construction exercises
       - Work: Create 5 sentences using subjunctive (5 min)
       - Review: Check with answer key (2 min)
       - Repeat 3x with different contexts
       
    4. Positional - Conversation Practice (10 min)
       - Partner conversation or language exchange
       - Scenario: Restaurant ordering
       - Role: Customer, then switch to server
       - Intensity: Moderate (some English allowed for clarification)
       
    5. Other - Listening Comprehension (3 min)
       - Podcast or video in target language
       - Notes: Understood main points, struggled with idioms
       
    6. Review (2 min)
       - Reflection on progress
       - Note new vocabulary learned

Benefits of Segment Structure:
- Captures varied learning activities
- Time allocation for each skill (reading, writing, listening, speaking)
- Quality tracking: Vocabulary retained, grammar accuracy
- Notes for challenging concepts

Use Case 9: Music Practice Session

Structure: Segment-based music skill development

Example Day Structure:

Guitar Practice: Blues Improvisation (75 minutes)

    1. Warmup (10 min)
       - Finger exercises and scales
       - Chromatic warm-up
       - Major and minor pentatonic scales
       
    2. Technique (20 min)
       - New concept: Blues turnaround phrases
       - Key details: Rhythm, bending technique, phrasing
       - Common errors: Rushing the turnaround, poor intonation
       - Video reference: Blues masters demonstration
       
    3. Drill (20 min)
       - Repetitive practice of turnaround licks
       - Work: Play phrase 10x slow (5 min)
       - Work: Play phrase 10x medium tempo (5 min)
       - Work: Play phrase to backing track (5 min)
       - Rest: Listen back to recording (5 min)
       
    4. Other - Improvisation (20 min)
       - Free improvisation over 12-bar blues backing track
       - Goal: Incorporate new turnaround phrases
       - Rounds: 4 rounds × 3 minutes / 2 min rest
       - Notes: Successfully used turnaround in rounds 2 and 4
       
    5. Review (5 min)
       - Record best take for progress tracking
       - Note areas for improvement
       - Plan next session focus

Why Segments Work Better:
- Time-based practice modules
- Technique isolation before integration
- Quality over quantity metrics
- Recording and reflection components

Use Case 10: Professional Skill Development

Structure: Segment-based professional training

Example Day Structure:

Public Speaking Workshop (120 minutes)

    1. Lecture / Review (20 min)
       - Theory: Vocal variety and pacing
       - Video examples: TED Talk analysis
       - Key concepts: Pausing for emphasis, tone modulation
       
    2. Warmup (10 min)
       - Vocal warm-up exercises
       - Breathing and projection drills
       - Tongue twisters for articulation
       
    3. Technique (25 min)
       - Demonstration: Effective speech opening techniques
       - Key details: Hook attention, establish credibility, preview content
       - Common errors: Starting with apology, monotone delivery
       - Practice: Each participant delivers 2-minute opener
       
    4. Drill (30 min)
       - Timed practice rounds with specific constraints
       - Round 1 (5 min): Focus on vocal variety only
       - Rest (2 min): Receive peer feedback
       - Round 2 (5 min): Focus on pacing and pauses
       - Rest (2 min): Receive peer feedback
       - Round 3 (5 min): Integrate all elements
       
    5. Other - Full Presentation (25 min)
       - Each participant: 5-minute presentation
       - Video recorded for self-review
       - Notes: Audience questions, feedback points
       
    6. Review (10 min)
       - Group discussion
       - Personal reflection on strengths and areas to improve
       - Action items for next session

Tracking Options:
- Completion of each segment
- Quality metrics: Confidence level, audience engagement
- Feedback notes from instructor or peers
- Self-assessment scores

Use Case 11: Study/Research Session

Structure: Segment-based academic or research work

Example Day Structure:

Research Methods Study Block (90 minutes)

    1. Lecture / Review (20 min)
       - Reading: Chapter on experimental design
       - Key concepts: Control variables, randomization, blinding
       - Notes: Definitions and examples
       
    2. Technique (25 min)
       - Learn: How to identify confounding variables
       - Practice examples from textbook
       - Common errors: Missing interaction effects
       
    3. Drill (20 min)
       - Problem set exercises
       - Work: Complete 5 practice problems (15 min)
       - Review: Check answers and understand mistakes (5 min)
       
    4. Other - Application (20 min)
       - Apply concepts to thesis research design
       - Draft experimental protocol
       - Notes: Identified 3 potential confounds to control
       
    5. Review (5 min)
       - Summarize key learnings
       - Create flashcards for important terms
       - Plan next study session topics

Benefits:
- Structured study time with clear phases
- Active learning through application
- Self-testing and review built in
- Progress tracking across study sessions

Creating Segment-Based Days

Method 1: JSON Import (Pro Feature)

Segment-based days are currently created by importing JSON files. This allows for detailed specification of all segment properties.

Basic JSON Structure:

{
      "Title": "BJJ Class Template",
      "NumberOfWeeks": 4,
      "Days": [
        {
          "name": "BJJ Fundamentals",
          "segments": [
            {
              "name": "General Warmup",
              "segmentType": "warmup",
              "domain": "grappling",
              "durationMinutes": 8,
              "objective": "Prepare body for grappling",
              "drillPlan": {
                "items": [
                  {
                    "name": "Stance and motion",
                    "workSeconds": 60,
                    "restSeconds": 15
                  }
                ]
              }
            },
            {
              "name": "Technique Work",
              "segmentType": "technique",
              "domain": "grappling",
              "durationMinutes": 15,
              "objective": "Learn single leg entry",
              "techniques": [
                {
                  "name": "Single leg takedown",
                  "keyDetails": [
                    "Level change first",
                    "Head position outside"
                  ],
                  "commonErrors": [
                    "Reaching with arms",
                    "Head down"
                  ]
                }
              ],
              "partnerPlan": {
                "rounds": 3,
                "roundDurationSeconds": 180,
                "restSeconds": 60,
                "resistance": 30
              }
            }
          ]
        }
      ]
    }

Method 2: Using AI Block Generator (Pro Feature)

From BLOCKS screen, tap AI BLOCK GENERATOR
Use AI tools (ChatGPT, Claude, etc.) to generate segment-based blocks
Prompt example:
"Create a 4-week BJJ training block in JSON format with segments for warmup, technique, drilling, and live training. Focus on guard passing concepts."
Import the generated JSON file or paste directly

Method 3: Hybrid Days (Exercises + Segments)

You can combine traditional exercises with segments in the same day:

Use Cases:
- Strength work followed by mobility (exercises → segments)
- Wrestling technique followed by conditioning (segments → exercises)
- Lifting with yoga cooldown (exercises → segments)

In JSON:

{
      "name": "Hybrid Day",
      "exercises": [
        {
          "name": "Back Squat",
          "sets": 4,
          "reps": 5,
          "weight": 225
        }
      ],
      "segments": [
        {
          "name": "Hip Mobility",
          "segmentType": "mobility",
          "durationMinutes": 10
        }
      ]
    }

Segment Field Reference

Essential Fields (Minimum Required)

name – Segment name
segmentType – Type (warmup, technique, drill, etc.)
durationMinutes – Planned duration

Common Optional Fields

For All Segment Types:
- objective – Learning goal or purpose
- notes – Additional information
- coachingCues – Key teaching points
- constraints – Rules or limitations

For Skill Work (Technique, Drill):
- techniques – Array of techniques covered
- name, keyDetails, commonErrors, counters, followUps
- positions – Starting positions
- qualityTargets – Success metrics
- successRateTarget, cleanRepsTarget, decisionSpeedSeconds

For Drilling:
- drillPlan – Timed drill sequence
- items array with workSeconds, restSeconds
- partnerPlan – Partner drilling structure
- rounds, roundDurationSeconds, resistance
- roles (attackerGoal, defenderGoal)

For Live Training (Sparring, Rolling):
- roundPlan – Round structure
- rounds, roundDurationSeconds, restSeconds
- winConditions, resetRule, intensityCue
- startPosition – Where to begin
- scoring – Win conditions for attacker/defender

For Yoga/Mobility:
- flowSequence – Array of poses with hold times
- holdSeconds – Static hold duration
- breathCount – Number of breaths
- intensityScale – restorative, easy, moderate, strong, peak
- props – Equipment needed

For Breathwork:
- breathwork – Breathing pattern
- style, pattern, durationSeconds

For Safety:
- safety – Safety information
- contraindications, stopIf, intensityCeiling

For Media/Reference:
- media – Instructional content
- videoUrl, imageUrl, diagramAssetId

Complete Example: BJJ Class JSON

See the file Tests/bjj_class_segments_example.json in the repository for a fully-detailed example with all segment types and fields demonstrated.

Tips for Creating Segment-Based Blocks

Start Simple
Begin with basic segments (warmup, technique, cooldown)
Add complexity as needed
Not every field needs to be populated
Be Clear with Objectives
Each segment should have a clear learning goal
Help athletes understand the "why"
Use Appropriate Segment Types
Match segment type to the activity
Use "other" for anything that doesn't fit
Plan Realistic Durations
Account for transitions between segments
Leave buffer time for instruction
Include Safety Notes
Especially important for high-intensity or contact segments
Document contraindications and stop conditions
Track What Matters
Use quality targets for skill-based work
Don't worry about tracking every metric
Focus on meaningful progression
Consider Hybrid Approaches
Mix exercises and segments when appropriate
Use the right tool for each activity

Running Workout Sessions

Starting a Workout

Go to BLOCKS from the Home Screen
Find the block you want to run
Tap the RUN button
The app creates sessions for all weeks based on your templates

During Your Workout

Week & Day Navigation:
- Swipe left/right to change weeks
- Tap day tabs at the top to switch between workout days
- The current week is highlighted at the top

Logging Sets (Exercise-Based Days):
- Each exercise shows expected values from your template
- Tap a set to expand and log your actual performance
- Use + / - buttons to adjust weight, reps, time, distance, etc.
- Check the ✓ box when you complete the set
- The set turns green when marked complete

Logging Segments (Segment-Based Days):
- Each segment shows its type, duration, and objective
- Tap the segment card to expand and view details
- Check the ✓ box when you complete the segment
- For segments with rounds (sparring, drilling):
- Use + / - buttons to log rounds completed
- Track quality metrics if specified (success rate, clean reps)
- Add notes about technique, partner feedback, or observations

Status Indicators:
- Gray – Not started
- Green with checkmark – Completed
- Progress bar – Shows completion percentage

Auto-Save:
- The app automatically saves your progress as you go
- You never lose data, even if you close the app mid-workout

Viewing the Workout Plan

Whiteboard Mode (Pro Feature):
- Tap Whiteboard in the top-right during a workout
- See a clean, printable view of your entire week
- Great for referencing between sets or for coaches
- Shows all exercises, sets, reps, and weights in an easy-to-read format

Finishing a Workout

Complete all the sets you plan to do
Tap Close Session in the top-left
The app saves all your logged data
Progress is recorded in your block history

Week Completion:
- When you finish all days in a week, you'll see a completion modal
- Review your stats: sets completed, exercises done
- Tap Continue to Next Week or Review Week

Block Completion:
- When you finish the final week, you'll see a block completion celebration
- The block is automatically archived to Block History
- You can review it anytime from the History screen

Using the Whiteboard

What is the Whiteboard?

The Whiteboard is a clean, minimal view of your training block that shows:
- All exercises for each day (for exercise-based days)
- All segments for each day (for segment-based days)
- Sets, reps, and weights (exercises)
- Objectives, techniques, and round plans (segments)
- Week-by-week progression
- A format similar to what you'd see on a gym whiteboard

Accessing the Whiteboard (Pro Feature)

During a Workout:
1. Tap Whiteboard in the top-right corner while running a block
2. Select the week you want to view
3. Scroll through all your days

From Block History:
1. Go to BLOCK HISTORY
2. Tap REVIEW on any archived block
3. The whiteboard view opens automatically

Whiteboard Features

Week Selector – Switch between weeks if your block has multiple weeks
Day Cards – Each day shows as a card with all exercises
Full-Screen View – Tap a day card to see it in full-screen
No Distractions – Clean, focused layout perfect for gyms

Use Cases:
- Screenshot your week and send it to your coach
- Print it out and bring it to the gym
- Share programs with training partners
- Review past blocks to plan future training
- View segment-based training plans (BJJ classes, yoga sessions)
- See technique progressions and drilling structures at a glance

Tracking Your Progress

Block History

Accessing History:
1. From Home Screen, tap BLOCK HISTORY
2. See all your archived blocks
3. Tap REVIEW to see any block's details

What's Stored:
- Every set you logged (weight, reps, time, distance)
- Completion dates
- Notes you added during workouts
- Full progression across all weeks

Session Data

Each workout session records:
- Expected vs. Actual – What you planned vs. what you did
- Completion Status – Which sets you finished
- Timestamps – When sets were completed
- RPE/RIR – Intensity metrics (if you track them)
- Notes – Any comments you added

Analyzing Your Training

Use Block History to:
- See how you progressed over a training cycle
- Identify exercises where you improved most
- Notice patterns (missed workouts, struggled weeks)
- Plan your next block based on past performance
- Compare different training approaches

Pro Tip: Take progress photos and body measurements outside the app, then reference specific weeks from Block History to correlate with training.

AI Block Generation

What is AI Block Generation? (Pro Feature)

The app can import training blocks from JSON files that are generated by AI or other tools. This allows coaches, programmers, or AI assistants to create structured blocks that you can import directly.

How to Use AI Block Generator

From BLOCKS screen, tap AI BLOCK GENERATOR
You have two options:
Import from File – Select a .json file from your device
Paste JSON – Copy and paste JSON directly into the app

JSON Format Requirements

The JSON must follow the Block structure:
- Block name, description, number of weeks
- Day templates with exercises and/or segments
- Exercise details (sets, reps, progression) for traditional training
- Segment details (type, duration, techniques, round plans) for skill-based training
- Strength or conditioning parameters

Example Use Cases:
- Import programs from online coaches
- Use ChatGPT or other AI to generate training blocks
- Share blocks between devices via JSON files
- Backup and transfer blocks
- Import BJJ class templates, yoga sequences, or martial arts training plans
- Create hybrid programs with both exercises and segments

Note: This feature is for importing blocks only. The app doesn't generate AI content itself—it imports blocks created externally.

Pro Features

Subscription Benefits

Go Pro unlocks:
- ✅ Whiteboard View – Clean, printable workout display
- ✅ AI Block Import – Import JSON blocks from external sources
- ✅ Unlimited Blocks – Create as many blocks as you want
- ✅ Priority Support – Get help faster
- ✅ Future Features – Early access to new capabilities

Free Version Includes:

Create and run training blocks
Track all workouts with full logging
Block history and progress tracking
Exercise library
Data backup and restore
All core features

Managing Your Subscription

From Home Screen, tap GO PRO
View your current subscription status
If not subscribed:
View available plans
Select monthly or annual
Start free trial or subscribe
If subscribed:
See renewal date
Manage subscription via Apple
Cancel anytime (access continues until period ends)

Subscription Details:
- Billed through Apple App Store
- Cancel anytime with no fees
- Free trial available (check current offer)
- Auto-renews unless cancelled

Data Management

Backing Up Your Data

Why Backup?
Your workout data is stored locally on your device. Back it up to:
- Protect against data loss
- Transfer to a new device
- Keep an external copy for safety

How to Backup:
1. Go to DATA MANAGEMENT from Home Screen
2. Tap EXPORT ALL DATA
3. Choose where to save the file (iCloud, Files app, etc.)
4. A JSON file is created with all your blocks and sessions

Backup Contents:
- All training blocks (active and archived)
- All workout sessions and logged sets
- Exercise library
- Settings and preferences

Restoring Data

How to Restore:
1. Go to DATA MANAGEMENT
2. Tap IMPORT DATA
3. Select your backup JSON file
4. Confirm the import
5. All data is restored

Important Notes:
- Importing replaces existing data
- Always export current data before importing
- Restore files must be valid JSON in the correct format

Starting Fresh

Clear All Data:
1. Go to DATA MANAGEMENT
2. Tap CLEAR ALL DATA
3. Confirm the action (THIS CANNOT BE UNDONE)
4. Recommended: Export backup first

When to Clear Data:
- Starting a new training phase completely fresh
- Troubleshooting issues
- Handing device to someone else

Tips & Best Practices

For Beginners

Start Simple
Create a 4-week block with 3 days per week
Focus on basic compound exercises
Use 3-4 sets of 5-8 reps for strength
Learn the Interface
Run through a test workout to understand logging
Explore the Whiteboard view
Practice saving and editing blocks
Be Consistent
Stick to your schedule
Log every set, even if you don't hit targets
Review your history weekly

For Advanced Users

Progressive Overload
Use the Delta Weight/Sets features
Plan deload weeks (week 4, 8, 12)
Track RPE/RIR for intensity management
Block Programming
Create specialized blocks (strength, hypertrophy, peaking)
Use week templates for varied programming
Clone successful blocks and adjust for next cycle
Superset & Circuits
Group exercises by assigning Set Group IDs (in advanced mode)
Plan rest periods strategically
Use conditioning blocks for metabolic work

General Tips

✅ DO:
- Log every workout, even if incomplete
- Review previous weeks before planning the next block
- Use notes fields for coaching cues
- Export data backups monthly
- Screenshot your whiteboard for quick reference
- Use segments for skill-based training (BJJ, yoga, martial arts)
- Use segments for learning activities (AI/tech classes, language learning, music practice)
- Use segments for professional development (public speaking, skill workshops)
- Use segments for study sessions (structured academic work, research time)
- Mix exercises and segments when appropriate (hybrid days)
- Track quality over quantity for segment-based work
- Adapt segment types creatively (e.g., "Drill" for coding exercises, "Technique" for learning concepts)

❌ DON'T:
- Skip logging—you lose valuable data
- Delete blocks immediately after completion (archive first)
- Forget to progress weight/volume across weeks
- Ignore deload weeks—recovery is training
- Use exercises for activities better suited to segments (e.g., yoga, BJJ classes, learning sessions)
- Force non-quantifiable activities into sets/reps/weight structure

Sample Programs to Try

Beginner Strength (4 weeks, 3 days/week):
- Day 1: Squat, Bench, Rows
- Day 2: Deadlift, Overhead Press, Pull-ups
- Day 3: Conditioning + Accessories

Intermediate Hypertrophy (6 weeks, 4 days/week):
- Day 1: Upper Push (8-12 reps)
- Day 2: Lower (8-12 reps)
- Day 3: Upper Pull (8-12 reps)
- Day 4: Full Body or Conditioning

Advanced Strength (12 weeks, 5 days/week):
- Linear periodization from 5x5 to 3x3 to 1x1
- Deloads on weeks 4, 8, 12
- Accessory work at 3x10-15

BJJ Training Block (4 weeks, 3 days/week) - Segments:
- Day 1: Guard Retention Fundamentals
- Warmup → Technique → Drilling → Positional Sparring → Cooldown
- Day 2: Passing Concepts
- Warmup → Technique → Drilling → Live Rolling → Cooldown
- Day 3: Takedowns and Top Control
- Warmup → Technique → Situational Sparring → Integration → Cooldown

Yoga & Mobility Program (4 weeks, 4 days/week) - Segments:
- Day 1: Power Vinyasa (45 min)
- Day 2: Restorative & Yin (60 min)
- Day 3: Core & Balance Focus (30 min)
- Day 4: Breathwork & Meditation (20 min)

Hybrid Athlete Program (6 weeks, 5 days/week) - Mixed:
- Day 1: Lower Body Strength (exercises) + Hip Mobility (segments)
- Day 2: BJJ Class (segments)
- Day 3: Upper Body Strength (exercises) + Shoulder Mobility (segments)
- Day 4: Wrestling Conditioning (segments)
- Day 5: Full Body Lift (exercises) + Yoga Flow (segments)

Machine Learning Bootcamp (8 weeks, 3 days/week) - Segments:
- Day 1: Theory & Coding Practice
- Review/Lecture → Technique (live coding) → Drill (exercises) → Project Work
- Day 2: Advanced Concepts
- Review → Technique → Drill → Application → Review
- Day 3: Project Development
- Planning → Coding Session → Testing & Debugging → Documentation

Language Learning Program (12 weeks, 4 days/week) - Segments:
- Day 1: Grammar & Structure (Lecture → Technique → Drill → Review)
- Day 2: Conversation Practice (Warmup → Drill → Positional/Role-play → Review)
- Day 3: Listening & Reading (Warmup → Technique → Other/Comprehension → Review)
- Day 4: Writing & Composition (Review → Technique → Drill → Other/Free writing)

Professional Development (4 weeks, 2 days/week) - Segments:
- Day 1: Public Speaking Skills
- Warmup → Lecture → Technique → Drill → Full Presentation → Review
- Day 2: Leadership & Communication
- Review → Technique → Role-play scenarios → Group discussion → Action planning

Troubleshooting

Common Issues

Q: My workout isn't saving
- Check that you tapped the checkmark to complete sets
- Ensure you have storage space on your device
- Try closing and reopening the session
- The app auto-saves—your data should be there

Q: I can't see my completed block
- Check BLOCK HISTORY (not BLOCKS)
- Archived blocks move automatically after completion
- Use the search function if you have many blocks

Q: Progression isn't working
- Verify Delta Weight/Sets in block settings
- Check that progression type is set correctly
- Some exercises may need manual adjustment

Q: I lost my data
- Data is stored locally—if you deleted the app, it's gone
- Restore from a backup if you exported data
- In the future, export backups regularly

Q: Whiteboard/AI Generator says "Pro Only"
- These are subscription features
- Tap GO PRO to unlock
- Free trial may be available

Q: Exercise won't save
- Make sure name field isn't empty
- Check that sets/reps have valid numbers
- Type must be either Strength or Conditioning

Getting Help

Contact & Support:
- Email: savagesbydesignhq@gmail.com
- Website: savagesbydesign.com
- Tap GO PRO → Contact Support (Pro users)

Community & Development:
- Email: savagesbydesignhq@gmail.com
- Share your programs and get feedback

Glossary

Block – A complete training program spanning multiple weeks

Day Template – A workout day design that repeats each week

Session – A single workout instance with logged data

Exercise – A traditional strength or conditioning movement with sets, reps, and weight

Segment – A time-based training module for skill work, technique, or non-traditional activities

Set – One round of an exercise (e.g., 5 reps at 185 lbs)

Progressive Overload – Gradually increasing training stress (weight, volume, intensity)

Deload – Reduced training volume for recovery

RPE (Rating of Perceived Exertion) – Scale of 1-10, how hard the set felt

RIR (Reps in Reserve) – How many more reps you could have done

Tempo – Movement speed (eccentric-pause-concentric-pause in seconds)

Superset – Two exercises performed back-to-back with no rest

Circuit – Multiple exercises performed sequentially

AMRAP – As Many Reps/Rounds As Possible

EMOM – Every Minute On the Minute

Periodization – Systematic planning of training variables over time

Segment Types:

Warmup Segment – Preparation phase with movement and mobility
Technique Segment – Skill instruction and practice with coaching cues
Drill Segment – Repetitive practice with timed work/rest intervals
Positional Sparring – Live practice from specific positions with constraints
Rolling/Live Training – Free sparring or competition simulation
Cooldown Segment – Recovery and transition out of training
Breathwork Segment – Respiratory training and nervous system work
Mobility Segment – Flexibility and range of motion work

Quality Targets – Skill-based metrics (success rate, clean reps, decision speed) for segment tracking

Resistance Level – Intensity of opposition in partner drills (0-100%), where 0% is no resistance and 100% is full competition intensity

Round Plan – Structure for timed rounds in sparring or drilling (rounds, duration, rest)

Partner Plan – Framework for partner drilling with role definitions and resistance levels

Hybrid Day – Training day combining both exercises and segments

Final Thoughts

Savage By Design is built to help you structure your training, track your progress, and achieve your goals. Whether you're working with a coach, following an online program, or designing your own training, this app gives you the tools to be consistent and deliberate.

"Excellence is not an act, but a habit."

Your success comes from showing up, logging the work, and progressing systematically.

💪 Now get out there and train!

Quick Start Checklist

[ ] Create your first training block (BLOCKS → CREATE NEW BLOCK)
[ ] Add 3-4 workout days with exercises
[ ] Set your progression (Delta Weight or Delta Sets)
[ ] Tap RUN to start your first session
[ ] Log at least one complete workout
[ ] Review your history (BLOCK HISTORY)
[ ] Export a backup (DATA MANAGEMENT)
[ ] Consider upgrading to Pro for Whiteboard access
[ ] Advanced: Import a segment-based block (BJJ, yoga, etc.) via AI Block Generator

Need more help?

Email: savagesbydesignhq@gmail.com
Website: savagesbydesign.com
Check the Technical README for developers
Contact us at savagesbydesignhq@gmail.com for updates

User Guide

Table of Contents

Getting Started

First Launch

Navigation

Understanding Training Blocks

What is a Training Block?

Block Periodization

Training Goals

Creating Your First Block

Step 1: Access Block Builder

Step 2: Set Block Details

Step 3: Create Day Templates

Step 4: Add Exercises to Days

Step 5: Save Your Block

Understanding Exercises

Exercise Types

1. Strength Training

2. Conditioning

Exercise Categories

Understanding Segments

What are Segments?

When to Use Segments vs. Exercises

Segment Types

1. Warmup

2. Mobility

3. Technique

4. Drill

5. Positional Sparring

6. Rolling / Live Training

7. Cooldown

8. Lecture / Review

9. Breathwork

10. Other

Segment Use Cases

Traditional Athletic Training

Non-Traditional Learning & Skill Development

Use Case 1: Brazilian Jiu-Jitsu (BJJ) Class

Use Case 2: Yoga Practice

Use Case 3: Wrestling Practice

Use Case 4: MMA Striking Class

Use Case 5: Hybrid Day (Strength + Mobility)

Use Case 6: Open Mat / Free Training

Use Case 7: AI/Tech Class Learning

Use Case 8: Language Learning Session

Use Case 9: Music Practice Session

Use Case 10: Professional Skill Development

Use Case 11: Study/Research Session

Creating Segment-Based Days

Method 1: JSON Import (Pro Feature)

Method 2: Using AI Block Generator (Pro Feature)

Method 3: Hybrid Days (Exercises + Segments)

Segment Field Reference

Essential Fields (Minimum Required)

Common Optional Fields

Complete Example: BJJ Class JSON

Tips for Creating Segment-Based Blocks

Running Workout Sessions

Starting a Workout

During Your Workout

Viewing the Workout Plan

Finishing a Workout

Using the Whiteboard

What is the Whiteboard?

Accessing the Whiteboard (Pro Feature)

Whiteboard Features

Tracking Your Progress

Block History

Session Data

Analyzing Your Training

AI Block Generation

What is AI Block Generation? (Pro Feature)

How to Use AI Block Generator

JSON Format Requirements

Pro Features

Subscription Benefits

Free Version Includes:

Managing Your Subscription

Data Management

Backing Up Your Data