# Warm-up Set Calculator AI Agent Connect

> Generates structured warm-up progressions for strength athletes.

## Overview
- **Category:** health
- **Price:** Free
- **Endpoint:** https://edge.vinkius.com/vk_preview_H70VDcP9vkyZtx1VoDKuvKRTSc56qmLkF5rv5UYS/ai-agent-connect
- **Tags:** weightlifting, warmup, strength, athlete, training

## Description

This MCP server provides specialized tools for strength athletes to determine optimal preparatory sets. By using `calculate_warmup_routine`, athletes receive a structured sequence of weight, repetitions, and rest intervals tailored to their specific profile. The service accounts for exercise complexity via `get_exercise_complexity_factor`, adjusts for physiological safety using `get_safety_modifier`, and scales intensity based on training maturity with `get_experience_scaling`.

## Tools

### calculate_warmup_routine
Generates a complete, structured sequence of warm-up sets for a specific lift

### get_exercise_complexity_factor
Determines the scale of the warm-up required based on the lift type

### get_experience_scaling
Adjusts the warm-up intensity based on how much training experience the user has

### get_safety_modifier
Calculates a physiological adjustment factor based on age and injury status

## Prompt Examples

**Prompt:** 
```
Generate a warm-up routine for a 30-year-old intermediate lifter doing a compound squat with a working weight of 100kg and no injury history.
```

**Response:** 
```
Set 1: 40kg x 10 reps, 60s rest. Set 2: 60kg x 6 reps, 60s rest. Set 3: 80kg x 3 reps, 90s rest.
```

**Prompt:** 
```
I am a 55-year-old novice lifter. Calculate a warm-up for a 50kg isolation bicep curl.
```

**Response:** 
```
Set 1: 20kg x 12 reps, 45s rest. Set 2: 30kg x 8 reps, 45s rest.
```

**Prompt:** 
```
Provide a warm-up for an advanced lifter doing a 150kg deadlift, age 25, with a recent lower back injury.
```

**Response:** 
```
Set 1: 45kg x 12 reps, 60s rest. Set 2: 75kg x 8 reps, 60s rest. Set 3: 105kg x 4 reps, 120s rest. Set 4: 125kg x 2 reps, 120s rest.
```

## Frequently Asked Questions

**How does the tool account for injury history?**
The `get_safety_modifier` tool calculates a physiological adjustment that reduces weight increments and increases volume buffers to prioritize joint health and tissue temperature.

**Can I use this for compound lifts like Squats?**
Yes, `calculate_warmup_routine` uses the `get_exercise_complexity_factor` to ensure compound lifts receive more extensive warm-up progressions than isolation movements.

**Does experience level affect the warm-up?**
Yes, the `get_experience_scaling` tool adjusts the intensity, allowing advanced lifters to use higher-intensity sets closer to their working weight.