5-30
This commit is contained in:
Charlotte Croce
parent
b00777828e
commit
cd2e3e9f13
44 changed files with 282 additions and 1384 deletions
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/** @type {import('next').NextConfig} */
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/** @type {import('next').NextConfig} */
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const nextConfig = {
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const nextConfig = {
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output: 'export',
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images: {
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images: {
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remotePatterns: [
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remotePatterns: [
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{
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{
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(self.webpackChunk_N_E=self.webpackChunk_N_E||[]).push([[974],{2725:(e,s,_)=>{Promise.resolve().then(_.t.bind(_,6874,23))}},e=>{var s=s=>e(e.s=s);e.O(0,[874,441,684,358],()=>s(2725)),_N_E=e.O()}]);
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(self.webpackChunk_N_E=self.webpackChunk_N_E||[]).push([[736],{4441:()=>{}},_=>{var e=e=>_(_.s=e);_.O(0,[441,684,358],()=>e(4441)),_N_E=_.O()}]);
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(self.webpackChunk_N_E=self.webpackChunk_N_E||[]).push([[358],{392:(e,s,n)=>{Promise.resolve().then(n.t.bind(n,894,23)),Promise.resolve().then(n.t.bind(n,4970,23)),Promise.resolve().then(n.t.bind(n,6614,23)),Promise.resolve().then(n.t.bind(n,6975,23)),Promise.resolve().then(n.t.bind(n,7555,23)),Promise.resolve().then(n.t.bind(n,4911,23)),Promise.resolve().then(n.t.bind(n,9665,23)),Promise.resolve().then(n.t.bind(n,1295,23))},9393:()=>{}},e=>{var s=s=>e(e.s=s);e.O(0,[441,684],()=>(s(5415),s(392))),_N_E=e.O()}]);
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(self.webpackChunk_N_E=self.webpackChunk_N_E||[]).push([[636],{326:(_,n,p)=>{(window.__NEXT_P=window.__NEXT_P||[]).push(["/_app",function(){return p(472)}])}},_=>{var n=n=>_(_.s=n);_.O(0,[593,792],()=>(n(326),n(4294))),_N_E=_.O()}]);
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(self.webpackChunk_N_E=self.webpackChunk_N_E||[]).push([[731],{2164:(_,n,e)=>{(window.__NEXT_P=window.__NEXT_P||[]).push(["/_error",function(){return e(9341)}])}},_=>{var n=n=>_(_.s=n);_.O(0,[636,593,792],()=>n(2164)),_N_E=_.O()}]);
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(()=>{"use strict";var e={},t={};function r(o){var n=t[o];if(void 0!==n)return n.exports;var a=t[o]={exports:{}},i=!0;try{e[o](a,a.exports,r),i=!1}finally{i&&delete t[o]}return a.exports}r.m=e,(()=>{var e=[];r.O=(t,o,n,a)=>{if(o){a=a||0;for(var i=e.length;i>0&&e[i-1][2]>a;i--)e[i]=e[i-1];e[i]=[o,n,a];return}for(var u=1/0,i=0;i<e.length;i++){for(var[o,n,a]=e[i],l=!0,c=0;c<o.length;c++)(!1&a||u>=a)&&Object.keys(r.O).every(e=>r.O[e](o[c]))?o.splice(c--,1):(l=!1,a<u&&(u=a));if(l){e.splice(i--,1);var d=n();void 0!==d&&(t=d)}}return t}})(),r.n=e=>{var t=e&&e.__esModule?()=>e.default:()=>e;return r.d(t,{a:t}),t},(()=>{var e,t=Object.getPrototypeOf?e=>Object.getPrototypeOf(e):e=>e.__proto__;r.t=function(o,n){if(1&n&&(o=this(o)),8&n||"object"==typeof o&&o&&(4&n&&o.__esModule||16&n&&"function"==typeof o.then))return o;var a=Object.create(null);r.r(a);var i={};e=e||[null,t({}),t([]),t(t)];for(var u=2&n&&o;"object"==typeof u&&!~e.indexOf(u);u=t(u))Object.getOwnPropertyNames(u).forEach(e=>i[e]=()=>o[e]);return i.default=()=>o,r.d(a,i),a}})(),r.d=(e,t)=>{for(var o in t)r.o(t,o)&&!r.o(e,o)&&Object.defineProperty(e,o,{enumerable:!0,get:t[o]})},r.f={},r.e=e=>Promise.all(Object.keys(r.f).reduce((t,o)=>(r.f[o](e,t),t),[])),r.u=e=>{},r.miniCssF=e=>{},r.g=function(){if("object"==typeof globalThis)return globalThis;try{return this||Function("return this")()}catch(e){if("object"==typeof window)return window}}(),r.o=(e,t)=>Object.prototype.hasOwnProperty.call(e,t),(()=>{var e={},t="_N_E:";r.l=(o,n,a,i)=>{if(e[o])return void e[o].push(n);if(void 0!==a)for(var u,l,c=document.getElementsByTagName("script"),d=0;d<c.length;d++){var f=c[d];if(f.getAttribute("src")==o||f.getAttribute("data-webpack")==t+a){u=f;break}}u||(l=!0,(u=document.createElement("script")).charset="utf-8",u.timeout=120,r.nc&&u.setAttribute("nonce",r.nc),u.setAttribute("data-webpack",t+a),u.src=r.tu(o)),e[o]=[n];var s=(t,r)=>{u.onerror=u.onload=null,clearTimeout(p);var n=e[o];if(delete e[o],u.parentNode&&u.parentNode.removeChild(u),n&&n.forEach(e=>e(r)),t)return t(r)},p=setTimeout(s.bind(null,void 0,{type:"timeout",target:u}),12e4);u.onerror=s.bind(null,u.onerror),u.onload=s.bind(null,u.onload),l&&document.head.appendChild(u)}})(),r.r=e=>{"undefined"!=typeof Symbol&&Symbol.toStringTag&&Object.defineProperty(e,Symbol.toStringTag,{value:"Module"}),Object.defineProperty(e,"__esModule",{value:!0})},(()=>{var e;r.tt=()=>(void 0===e&&(e={createScriptURL:e=>e},"undefined"!=typeof trustedTypes&&trustedTypes.createPolicy&&(e=trustedTypes.createPolicy("nextjs#bundler",e))),e)})(),r.tu=e=>r.tt().createScriptURL(e),r.p="/_next/",(()=>{var e={68:0,690:0};r.f.j=(t,o)=>{var n=r.o(e,t)?e[t]:void 0;if(0!==n)if(n)o.push(n[2]);else if(/^6(8|90)$/.test(t))e[t]=0;else{var a=new Promise((r,o)=>n=e[t]=[r,o]);o.push(n[2]=a);var i=r.p+r.u(t),u=Error();r.l(i,o=>{if(r.o(e,t)&&(0!==(n=e[t])&&(e[t]=void 0),n)){var a=o&&("load"===o.type?"missing":o.type),i=o&&o.target&&o.target.src;u.message="Loading chunk "+t+" failed.\n("+a+": "+i+")",u.name="ChunkLoadError",u.type=a,u.request=i,n[1](u)}},"chunk-"+t,t)}},r.O.j=t=>0===e[t];var t=(t,o)=>{var n,a,[i,u,l]=o,c=0;if(i.some(t=>0!==e[t])){for(n in u)r.o(u,n)&&(r.m[n]=u[n]);if(l)var d=l(r)}for(t&&t(o);c<i.length;c++)a=i[c],r.o(e,a)&&e[a]&&e[a][0](),e[a]=0;return r.O(d)},o=self.webpackChunk_N_E=self.webpackChunk_N_E||[];o.forEach(t.bind(null,0)),o.push=t.bind(null,o.push.bind(o))})()})();
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out/_next/static/css/a649fa2a92f52e5f.css
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self.__BUILD_MANIFEST=function(e,r,t){return{__rewrites:{afterFiles:[],beforeFiles:[],fallback:[]},__routerFilterStatic:{numItems:3,errorRate:1e-4,numBits:58,numHashes:14,bitArray:[1,1,0,e,0,e,e,r,e,e,r,e,e,e,r,e,r,e,e,e,r,r,e,r,r,e,r,r,e,r,e,e,e,e,r,e,e,r,e,e,r,r,e,e,e,r,r,e,e,e,e,r,r,r,r,r,r,e]},__routerFilterDynamic:{numItems:r,errorRate:1e-4,numBits:r,numHashes:null,bitArray:[]},"/_error":["static/chunks/pages/_error-cc3f077a18ea1793.js"],sortedPages:["/_app","/_error"]}}(1,0,1e-4),self.__BUILD_MANIFEST_CB&&self.__BUILD_MANIFEST_CB();
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self.__SSG_MANIFEST=new Set([]);self.__SSG_MANIFEST_CB&&self.__SSG_MANIFEST_CB()
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1:"$Sreact.fragment"
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2:I[4970,[],"ClientSegmentRoot"]
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3:I[4342,["874","static/chunks/874-e0b9799315dd260f.js","177","static/chunks/app/layout-71be9c42175aaa6e.js"],"default"]
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4:I[7555,[],""]
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5:I[1295,[],""]
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8:I[9665,[],"MetadataBoundary"]
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a:I[9665,[],"OutletBoundary"]
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d:I[4911,[],"AsyncMetadataOutlet"]
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f:I[9665,[],"ViewportBoundary"]
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11:I[6614,[],""]
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:HL["/_next/static/css/a649fa2a92f52e5f.css","style"]
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0:{"P":null,"b":"lDCEoNMJMABuG1DoKP_rd","p":"","c":["",""],"i":false,"f":[[["",{"children":["__PAGE__",{}]},"$undefined","$undefined",true],["",["$","$1","c",{"children":[[["$","link","0",{"rel":"stylesheet","href":"/_next/static/css/a649fa2a92f52e5f.css","precedence":"next","crossOrigin":"$undefined","nonce":"$undefined"}]],["$","$L2",null,{"Component":"$3","slots":{"children":["$","$L4",null,{"parallelRouterKey":"children","error":"$undefined","errorStyles":"$undefined","errorScripts":"$undefined","template":["$","$L5",null,{}],"templateStyles":"$undefined","templateScripts":"$undefined","notFound":[[["$","title",null,{"children":"404: This page could not be found."}],["$","div",null,{"style":{"fontFamily":"system-ui,\"Segoe UI\",Roboto,Helvetica,Arial,sans-serif,\"Apple Color Emoji\",\"Segoe UI Emoji\"","height":"100vh","textAlign":"center","display":"flex","flexDirection":"column","alignItems":"center","justifyContent":"center"},"children":["$","div",null,{"children":[["$","style",null,{"dangerouslySetInnerHTML":{"__html":"body{color:#000;background:#fff;margin:0}.next-error-h1{border-right:1px solid rgba(0,0,0,.3)}@media (prefers-color-scheme:dark){body{color:#fff;background:#000}.next-error-h1{border-right:1px solid rgba(255,255,255,.3)}}"}}],["$","h1",null,{"className":"next-error-h1","style":{"display":"inline-block","margin":"0 20px 0 0","padding":"0 23px 0 0","fontSize":24,"fontWeight":500,"verticalAlign":"top","lineHeight":"49px"},"children":404}],["$","div",null,{"style":{"display":"inline-block"},"children":["$","h2",null,{"style":{"fontSize":14,"fontWeight":400,"lineHeight":"49px","margin":0},"children":"This page could not be found."}]}]]}]}]],[]],"forbidden":"$undefined","unauthorized":"$undefined"}]},"params":{},"promise":"$@6"}]]}],{"children":["__PAGE__",["$","$1","c",{"children":[["$","div",null,{"className":"container","children":[["$","section",null,{"className":"intro","children":[["$","h1",null,{"children":"Hi! I'm Charlotte"}],["$","h2",null,{"children":"About Me"}],["$","p",null,{"children":"I'm a cybersecurity student from the Northeast USA. I currently work as a security engineer at the Leahy Center in Burlington, VT."}],["$","p",null,{"children":["Most of my coding projects are hosted on my Forgejo server at ",["$","a",null,{"href":"https://git.charlotte.sh/","target":"_blank","rel":"noopener noreferrer","children":"git.charlotte.sh"}]]}],["$","p",null,{"children":["Hiring? you can find my resume ",["$","$L7",null,{"href":"/resume","children":"here"}]]}]]}],["$","section",null,{"className":"projects","children":[["$","h2",null,{"children":"My Projects"}],["$","div",null,{"className":"project-grid","children":[["$","article","champlain-tech-journals",{"className":"project","children":[["$","h3",null,{"children":"Champlain Tech Journals"}],["$","p",null,{"children":"Notes, code, and lab write-ups from my Champlain College courses"}],["$","a",null,{"href":"https://git.charlotte.sh/lotte/ChamplainTechJournals","target":"_blank","rel":"noopener noreferrer","children":["Source Code",["$","svg",null,{"ref":"$undefined","xmlns":"http://www.w3.org/2000/svg","width":24,"height":24,"viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":2,"strokeLinecap":"round","strokeLinejoin":"round","className":"lucide lucide-external-link icon-small","aria-hidden":"true","children":[["$","path","1q9fwt",{"d":"M15 3h6v6"}],["$","path","gplh6r",{"d":"M10 14 21 3"}],["$","path","a6xqqp",{"d":"M18 13v6a2 2 0 0 1-2 2H5a2 2 0 0 1-2-2V8a2 2 0 0 1 2-2h6"}],"$undefined"]}],["$","span",null,{"className":"visually-hidden","children":"(opens in new tab)"}]]}]]}]]}]]}]]}],["$","$L8",null,{"children":"$L9"}],null,["$","$La",null,{"children":["$Lb","$Lc",["$","$Ld",null,{"promise":"$@e"}]]}]]}],{},null,false]},null,false],["$","$1","h",{"children":[null,["$","$1","c9cwUGiKwyP-6GDPYsJsj",{"children":[["$","$Lf",null,{"children":"$L10"}],null]}],null]}],false]],"m":"$undefined","G":["$11","$undefined"],"s":false,"S":true}
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12:"$Sreact.suspense"
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13:I[4911,[],"AsyncMetadata"]
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6:{}
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9:["$","$12",null,{"fallback":null,"children":["$","$L13",null,{"promise":"$@14"}]}]
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c:null
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10:[["$","meta","0",{"charSet":"utf-8"}],["$","meta","1",{"name":"viewport","content":"width=device-width, initial-scale=1"}]]
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b:null
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14:{"metadata":[],"error":null,"digest":"$undefined"}
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e:{"metadata":"$14:metadata","error":null,"digest":"$undefined"}
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}
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}
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.skill-heading:first-of-type {
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.skill-heading:first-of-type {
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margin-top: 0;
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margin-top: var(--space-lg);
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}
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}
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.dark-mode .skill-heading {
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.dark-mode .skill-heading {
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}
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}
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}
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}
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/* Workout Filters */
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.filters-container {
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display: flex;
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gap: var(--space-xl);
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margin-bottom: var(--space-xl);
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flex-wrap: wrap;
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}
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.filter-group {
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display: flex;
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align-items: center;
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gap: var(--space-sm);
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}
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.filter-group label {
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font-weight: 500;
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color: var(--accent-secondary);
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}
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.filter-select {
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padding: var(--space-sm) var(--space-md);
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border-radius: 9999px;
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||||||
border: 1px solid var(--sage-200);
|
|
||||||
background-color: var(--bg-secondary);
|
|
||||||
color: var(--text);
|
|
||||||
font-size: 0.95rem;
|
|
||||||
cursor: pointer;
|
|
||||||
transition: all var(--transition);
|
|
||||||
}
|
|
||||||
|
|
||||||
.filter-select:hover,
|
|
||||||
.filter-select:focus {
|
|
||||||
border-color: var(--pink-300);
|
|
||||||
box-shadow: 0 2px 4px rgba(0, 0, 0, 0.05);
|
|
||||||
}
|
|
||||||
|
|
||||||
.dark-mode .filter-select {
|
|
||||||
border-color: var(--pink-300);
|
|
||||||
}
|
|
||||||
|
|
||||||
.dark-mode .filter-select:hover,
|
|
||||||
.dark-mode .filter-select:focus {
|
|
||||||
border-color: var(--pink-400);
|
|
||||||
}
|
|
||||||
|
|
||||||
@media (max-width: 768px) {
|
|
||||||
.filters-container {
|
|
||||||
flex-direction: column;
|
|
||||||
gap: var(--space-md);
|
|
||||||
}
|
|
||||||
|
|
||||||
.filter-group {
|
|
||||||
width: 100%;
|
|
||||||
}
|
|
||||||
|
|
||||||
.filter-select {
|
|
||||||
flex: 1;
|
|
||||||
}
|
|
||||||
}
|
|
||||||
|
|
||||||
/* Workout Details */
|
|
||||||
.back-link {
|
|
||||||
display: inline-flex;
|
|
||||||
align-items: center;
|
|
||||||
gap: var(--space-xs);
|
|
||||||
margin-bottom: var(--space-xl);
|
|
||||||
color: var(--accent-primary);
|
|
||||||
transition: all var(--transition);
|
|
||||||
}
|
|
||||||
|
|
||||||
.back-link:hover {
|
.back-link:hover {
|
||||||
transform: translateX(-4px);
|
transform: translateX(-4px);
|
||||||
}
|
}
|
||||||
|
|
@ -1,6 +1,9 @@
|
||||||
import type { Metadata } from 'next';
|
import type { Metadata } from 'next';
|
||||||
import { SkillGrid } from '@/components/Skills/SkillGrid';
|
import { ResumeHeader } from '@/components/Resume/ResumeHeader';
|
||||||
import { skills } from '@/data/skills';
|
import { EducationSection } from '@/components/Resume/EducationSection';
|
||||||
|
import { ExperienceSection } from '@/components/Resume/ExperienceSection';
|
||||||
|
import { CertificationsSection } from '@/components/Resume/CertificationsSection';
|
||||||
|
import { SkillsSection } from '@/components/Resume/SkillsSection';
|
||||||
|
|
||||||
export const metadata: Metadata = {
|
export const metadata: Metadata = {
|
||||||
title: 'Resume - Charlotte Croce',
|
title: 'Resume - Charlotte Croce',
|
||||||
|
|
@ -11,67 +14,12 @@ export default function Resume() {
|
||||||
return (
|
return (
|
||||||
<div className="container">
|
<div className="container">
|
||||||
<section className="intro">
|
<section className="intro">
|
||||||
<div className="resume-header">
|
<ResumeHeader />
|
||||||
<h1>Charlotte Croce</h1>
|
|
||||||
<div className="contact-info"></div>
|
|
||||||
</div>
|
|
||||||
</section>
|
|
||||||
|
|
||||||
<section className="resume-section">
|
|
||||||
<h2>Education</h2>
|
|
||||||
<div className="education-item">
|
|
||||||
<div className="education-header">
|
|
||||||
<h3>Champlain College</h3>
|
|
||||||
<span className="location">Burlington, VT</span>
|
|
||||||
</div>
|
|
||||||
<div className="education-header">
|
|
||||||
<div className="degree">Bachelor of Science in Computer Networking and Cybersecurity</div>
|
|
||||||
<span className="date">Class of 2027</span>
|
|
||||||
</div>
|
|
||||||
<div className="gpa">GPA: 3.97/4.0</div>
|
|
||||||
<div className="coursework">
|
|
||||||
<strong>Relevant Coursework:</strong> Network Security Controls, Web & Application Security, Database Security, System Administration for Enterprise and Distributed Systems, Automation & Scripting
|
|
||||||
</div>
|
|
||||||
</div>
|
|
||||||
</section>
|
|
||||||
|
|
||||||
<section className="resume-section">
|
|
||||||
<h2>Experience</h2>
|
|
||||||
<div className="experience-item">
|
|
||||||
<div className="experience-header">
|
|
||||||
<h3>The Leahy Center</h3>
|
|
||||||
<span className="location">Burlington, VT</span>
|
|
||||||
</div>
|
|
||||||
<div className="experience-header">
|
|
||||||
<div className="job-title">Security Engineer</div>
|
|
||||||
<span className="date">Jan 2024 — Present</span>
|
|
||||||
</div>
|
|
||||||
<ul className="bullet-list">
|
|
||||||
<li>Maintained SIEM infrastructure, ensured uptime, and automated security operations</li>
|
|
||||||
<li>Optimized a threat detection engine to expand security coverage while reducing false positives</li>
|
|
||||||
<li>Developed an Elastic Stack dev environment for feature testing</li>
|
|
||||||
<li>Collaborated with analysts on alert response</li>
|
|
||||||
</ul>
|
|
||||||
<div className="experience-header">
|
|
||||||
<div className="job-title">SOC Intern</div>
|
|
||||||
<span className="date">Oct 2023 — Dec 2023</span>
|
|
||||||
</div>
|
|
||||||
</div>
|
|
||||||
</section>
|
|
||||||
|
|
||||||
<section className="resume-section">
|
|
||||||
<h2>Certifications</h2>
|
|
||||||
<div className="skills-grid">
|
|
||||||
<div className="skill-category">CompTIA CySA+</div>
|
|
||||||
<div className="skill-category">CompTIA Security+</div>
|
|
||||||
<div className="skill-category">CompTIA A+</div>
|
|
||||||
</div>
|
|
||||||
</section>
|
|
||||||
|
|
||||||
<section className="resume-section">
|
|
||||||
<h2>Skills</h2>
|
|
||||||
<SkillGrid skills={skills} showHeadings={true} />
|
|
||||||
</section>
|
</section>
|
||||||
|
<EducationSection />
|
||||||
|
<ExperienceSection />
|
||||||
|
<CertificationsSection />
|
||||||
|
<SkillsSection />
|
||||||
</div>
|
</div>
|
||||||
);
|
);
|
||||||
}
|
}
|
||||||
|
|
@ -1,72 +0,0 @@
|
||||||
import { notFound } from 'next/navigation';
|
|
||||||
import Link from 'next/link';
|
|
||||||
import { Clock, Dumbbell, ArrowLeft } from 'lucide-react';
|
|
||||||
import { workouts } from '@/data/workouts';
|
|
||||||
|
|
||||||
export function generateStaticParams() {
|
|
||||||
return workouts.map((workout) => ({
|
|
||||||
id: workout.id,
|
|
||||||
}));
|
|
||||||
}
|
|
||||||
|
|
||||||
export default async function WorkoutPage({ params }: { params: Promise<{ id: string }> }) {
|
|
||||||
const { id } = await params;
|
|
||||||
const workout = workouts.find(w => w.id === id);
|
|
||||||
|
|
||||||
if (!workout) {
|
|
||||||
notFound();
|
|
||||||
}
|
|
||||||
|
|
||||||
const difficultyColors = {
|
|
||||||
recovery: 'var(--sage-300)',
|
|
||||||
easy: 'var(--sage-400)',
|
|
||||||
moderate: 'var(--pink-300)',
|
|
||||||
strenuous: 'var(--pink-400)'
|
|
||||||
};
|
|
||||||
|
|
||||||
return (
|
|
||||||
<div className="container">
|
|
||||||
<Link href="/workouts" className="back-link">
|
|
||||||
<ArrowLeft size={16} />
|
|
||||||
Back to all workouts
|
|
||||||
</Link>
|
|
||||||
|
|
||||||
<section className="intro">
|
|
||||||
<h1>{workout.title}</h1>
|
|
||||||
|
|
||||||
{workout.description && <p>{workout.description}</p>}
|
|
||||||
|
|
||||||
<div style={{ display: 'flex', gap: 'var(--space-xl)', marginTop: 'var(--space-md)' }}>
|
|
||||||
<span style={{
|
|
||||||
display: 'inline-flex',
|
|
||||||
alignItems: 'center',
|
|
||||||
gap: 'var(--space-xs)',
|
|
||||||
color: difficultyColors[workout.difficulty],
|
|
||||||
fontWeight: 500
|
|
||||||
}}>
|
|
||||||
<Dumbbell size={20} />
|
|
||||||
{workout.difficulty.charAt(0).toUpperCase() + workout.difficulty.slice(1)}
|
|
||||||
</span>
|
|
||||||
<span style={{
|
|
||||||
display: 'inline-flex',
|
|
||||||
alignItems: 'center',
|
|
||||||
gap: 'var(--space-xs)',
|
|
||||||
fontWeight: 500
|
|
||||||
}}>
|
|
||||||
<Clock size={20} />
|
|
||||||
{workout.duration} minutes
|
|
||||||
</span>
|
|
||||||
</div>
|
|
||||||
</section>
|
|
||||||
|
|
||||||
<section className="resume-section">
|
|
||||||
<h2>Exercises</h2>
|
|
||||||
<ul className="bullet-list">
|
|
||||||
{workout.exercises.map((exercise, index) => (
|
|
||||||
<li key={index}>{exercise}</li>
|
|
||||||
))}
|
|
||||||
</ul>
|
|
||||||
</section>
|
|
||||||
</div>
|
|
||||||
);
|
|
||||||
}
|
|
||||||
|
|
@ -1,55 +0,0 @@
|
||||||
'use client';
|
|
||||||
|
|
||||||
import { useState } from 'react';
|
|
||||||
import type { Metadata } from 'next';
|
|
||||||
import { WorkoutCard } from '@/components/WorkoutCard/WorkoutCard';
|
|
||||||
import { WorkoutFilters } from '@/components/WorkoutFilters/WorkoutFilters';
|
|
||||||
import { workouts } from '@/data/workouts';
|
|
||||||
import { WorkoutDifficulty, WorkoutDuration } from '@/types';
|
|
||||||
|
|
||||||
export default function WorkoutsPage() {
|
|
||||||
const [selectedDifficulty, setSelectedDifficulty] = useState<WorkoutDifficulty | null>(null);
|
|
||||||
const [selectedDuration, setSelectedDuration] = useState<WorkoutDuration | null>(null);
|
|
||||||
|
|
||||||
const filteredWorkouts = workouts.filter(workout => {
|
|
||||||
if (selectedDifficulty && workout.difficulty !== selectedDifficulty) {
|
|
||||||
return false;
|
|
||||||
}
|
|
||||||
if (selectedDuration && workout.duration !== selectedDuration) {
|
|
||||||
return false;
|
|
||||||
}
|
|
||||||
return true;
|
|
||||||
});
|
|
||||||
|
|
||||||
return (
|
|
||||||
<div className="container">
|
|
||||||
<section className="intro">
|
|
||||||
<h1>Uphill Fitness</h1>
|
|
||||||
<p>A collection of workouts I use to improve my mountaineering fitness</p>
|
|
||||||
</section>
|
|
||||||
|
|
||||||
<section className="projects">
|
|
||||||
<h2>Workouts</h2>
|
|
||||||
|
|
||||||
<WorkoutFilters
|
|
||||||
selectedDifficulty={selectedDifficulty}
|
|
||||||
selectedDuration={selectedDuration}
|
|
||||||
onDifficultyChange={setSelectedDifficulty}
|
|
||||||
onDurationChange={setSelectedDuration}
|
|
||||||
/>
|
|
||||||
|
|
||||||
<div className="project-grid">
|
|
||||||
{filteredWorkouts.map((workout) => (
|
|
||||||
<WorkoutCard key={workout.id} workout={workout} />
|
|
||||||
))}
|
|
||||||
</div>
|
|
||||||
|
|
||||||
{filteredWorkouts.length === 0 && (
|
|
||||||
<p style={{ textAlign: 'center', color: 'var(--accent-secondary)', marginTop: 'var(--space-xl)' }}>
|
|
||||||
No workouts found matching your criteria. Try adjusting your filters.
|
|
||||||
</p>
|
|
||||||
)}
|
|
||||||
</section>
|
|
||||||
</div>
|
|
||||||
);
|
|
||||||
}
|
|
||||||
|
|
@ -11,21 +11,14 @@ export function Footer() {
|
||||||
{footerLinks.map((link) => (
|
{footerLinks.map((link) => (
|
||||||
<li key={link.name}>
|
<li key={link.name}>
|
||||||
<a href={link.url} target="_blank" rel="noopener noreferrer">
|
<a href={link.url} target="_blank" rel="noopener noreferrer">
|
||||||
{link.icon === 'rss' ? (
|
{link.name}
|
||||||
<>
|
|
||||||
<Rss className="icon-small" aria-hidden="true" />
|
|
||||||
<span className="visually-hidden">FreshRSS</span>
|
|
||||||
</>
|
|
||||||
) : (
|
|
||||||
link.name
|
|
||||||
)}
|
|
||||||
</a>
|
</a>
|
||||||
</li>
|
</li>
|
||||||
))}
|
))}
|
||||||
</ul>
|
</ul>
|
||||||
<p>©{currentYear} Charlotte Croce</p>
|
<p>©{currentYear} Charlotte Croce</p>
|
||||||
<p className="theme-note">
|
<p className="theme-note">
|
||||||
If you like the colors of this website, check out my{' '}
|
🍓 If you like the colors of this website, check out my{' '}
|
||||||
<a
|
<a
|
||||||
href="https://marketplace.visualstudio.com/items?itemName=charlotte-dev.fruitbasket-theme"
|
href="https://marketplace.visualstudio.com/items?itemName=charlotte-dev.fruitbasket-theme"
|
||||||
target="_blank"
|
target="_blank"
|
||||||
|
|
|
||||||
20
src/components/Resume/CertificationsSection.tsx
Normal file
20
src/components/Resume/CertificationsSection.tsx
Normal file
|
|
@ -0,0 +1,20 @@
|
||||||
|
export function CertificationsSection() {
|
||||||
|
const certifications = [
|
||||||
|
"CompTIA CySA+",
|
||||||
|
"CompTIA Security+",
|
||||||
|
"CompTIA A+"
|
||||||
|
];
|
||||||
|
|
||||||
|
return (
|
||||||
|
<section className="resume-section">
|
||||||
|
<h2>Certifications</h2>
|
||||||
|
<div className="skills-grid">
|
||||||
|
{certifications.map((cert, index) => (
|
||||||
|
<div key={index} className="skill-category">
|
||||||
|
{cert}
|
||||||
|
</div>
|
||||||
|
))}
|
||||||
|
</div>
|
||||||
|
</section>
|
||||||
|
);
|
||||||
|
}
|
||||||
34
src/components/Resume/EducationItem.tsx
Normal file
34
src/components/Resume/EducationItem.tsx
Normal file
|
|
@ -0,0 +1,34 @@
|
||||||
|
interface EducationItemProps {
|
||||||
|
institution: string;
|
||||||
|
location: string;
|
||||||
|
degree: string;
|
||||||
|
graduationYear: string;
|
||||||
|
gpa: string;
|
||||||
|
coursework: string;
|
||||||
|
}
|
||||||
|
|
||||||
|
export function EducationItem({
|
||||||
|
institution,
|
||||||
|
location,
|
||||||
|
degree,
|
||||||
|
graduationYear,
|
||||||
|
gpa,
|
||||||
|
coursework,
|
||||||
|
}: EducationItemProps) {
|
||||||
|
return (
|
||||||
|
<div className="education-item">
|
||||||
|
<div className="education-header">
|
||||||
|
<h3>{institution}</h3>
|
||||||
|
<span className="location">{location}</span>
|
||||||
|
</div>
|
||||||
|
<div className="education-header">
|
||||||
|
<div className="degree">{degree}</div>
|
||||||
|
<span className="date">{graduationYear}</span>
|
||||||
|
</div>
|
||||||
|
<div className="gpa">GPA: {gpa}</div>
|
||||||
|
<div className="coursework">
|
||||||
|
<strong>Relevant Coursework:</strong> {coursework}
|
||||||
|
</div>
|
||||||
|
</div>
|
||||||
|
);
|
||||||
|
}
|
||||||
17
src/components/Resume/EducationSection.tsx
Normal file
17
src/components/Resume/EducationSection.tsx
Normal file
|
|
@ -0,0 +1,17 @@
|
||||||
|
import { EducationItem } from './EducationItem';
|
||||||
|
|
||||||
|
export function EducationSection() {
|
||||||
|
return (
|
||||||
|
<section className="resume-section">
|
||||||
|
<h2>Education</h2>
|
||||||
|
<EducationItem
|
||||||
|
institution="Champlain College"
|
||||||
|
location="Burlington, VT"
|
||||||
|
degree="Bachelor of Science in Computer Networking and Cybersecurity"
|
||||||
|
graduationYear="Class of 2027"
|
||||||
|
gpa="3.97/4.0"
|
||||||
|
coursework="Network Security Controls, Web & Application Security, Database Security, System Administration for Enterprise and Distributed Systems, Automation & Scripting"
|
||||||
|
/>
|
||||||
|
</section>
|
||||||
|
);
|
||||||
|
}
|
||||||
40
src/components/Resume/ExperienceItem.tsx
Normal file
40
src/components/Resume/ExperienceItem.tsx
Normal file
|
|
@ -0,0 +1,40 @@
|
||||||
|
interface Position {
|
||||||
|
title: string;
|
||||||
|
dateRange: string;
|
||||||
|
responsibilities: string[];
|
||||||
|
}
|
||||||
|
|
||||||
|
interface ExperienceItemProps {
|
||||||
|
experience: {
|
||||||
|
company: string;
|
||||||
|
location: string;
|
||||||
|
positions: Position[];
|
||||||
|
};
|
||||||
|
}
|
||||||
|
|
||||||
|
export function ExperienceItem({ experience }: ExperienceItemProps) {
|
||||||
|
return (
|
||||||
|
<div className="experience-item">
|
||||||
|
<div className="experience-header">
|
||||||
|
<h3>{experience.company}</h3>
|
||||||
|
<span className="location">{experience.location}</span>
|
||||||
|
</div>
|
||||||
|
|
||||||
|
{experience.positions.map((position, index) => (
|
||||||
|
<div key={index}>
|
||||||
|
<div className="experience-header">
|
||||||
|
<div className="job-title">{position.title}</div>
|
||||||
|
<span className="date">{position.dateRange}</span>
|
||||||
|
</div>
|
||||||
|
{position.responsibilities.length > 0 && (
|
||||||
|
<ul className="bullet-list">
|
||||||
|
{position.responsibilities.map((responsibility, respIndex) => (
|
||||||
|
<li key={respIndex}>{responsibility}</li>
|
||||||
|
))}
|
||||||
|
</ul>
|
||||||
|
)}
|
||||||
|
</div>
|
||||||
|
))}
|
||||||
|
</div>
|
||||||
|
);
|
||||||
|
}
|
||||||
40
src/components/Resume/ExperienceSection.tsx
Normal file
40
src/components/Resume/ExperienceSection.tsx
Normal file
|
|
@ -0,0 +1,40 @@
|
||||||
|
import { ExperienceItem } from './ExperienceItem';
|
||||||
|
|
||||||
|
export function ExperienceSection() {
|
||||||
|
const leahyCenterExperience = {
|
||||||
|
company: "The Leahy Center",
|
||||||
|
location: "Burlington, VT",
|
||||||
|
positions: [
|
||||||
|
{
|
||||||
|
title: "Lead Security Engineer",
|
||||||
|
dateRange: "May 2025 — Present",
|
||||||
|
responsibilities: [
|
||||||
|
"Planned, led, and executed a full-stack migration from VMware to Proxmox VE using iDRAC for remote server management"
|
||||||
|
]
|
||||||
|
},
|
||||||
|
{
|
||||||
|
title: "Security Engineer",
|
||||||
|
dateRange: "Jan 2024 — May 2025",
|
||||||
|
responsibilities: [
|
||||||
|
"Maintained Elastic Stack SIEM infrastructure, ensured uptime, and automated security operations",
|
||||||
|
"Optimized a threat detection engine to expand security coverage while reducing false positives",
|
||||||
|
"Collaborated with analysts on alert response"
|
||||||
|
]
|
||||||
|
},
|
||||||
|
{
|
||||||
|
title: "Security Operations Intern",
|
||||||
|
dateRange: "Oct 2023 — Dec 2023",
|
||||||
|
responsibilities: [
|
||||||
|
"Learning the ropes 🙃"
|
||||||
|
]
|
||||||
|
}
|
||||||
|
]
|
||||||
|
};
|
||||||
|
|
||||||
|
return (
|
||||||
|
<section className="resume-section">
|
||||||
|
<h2>Experience</h2>
|
||||||
|
<ExperienceItem experience={leahyCenterExperience} />
|
||||||
|
</section>
|
||||||
|
);
|
||||||
|
}
|
||||||
9
src/components/Resume/ResumeHeader.tsx
Normal file
9
src/components/Resume/ResumeHeader.tsx
Normal file
|
|
@ -0,0 +1,9 @@
|
||||||
|
export function ResumeHeader() {
|
||||||
|
return (
|
||||||
|
<div className="resume-header">
|
||||||
|
<h1>Charlotte Croce</h1>
|
||||||
|
<div className="contact-info">
|
||||||
|
</div>
|
||||||
|
</div>
|
||||||
|
);
|
||||||
|
}
|
||||||
14
src/components/Resume/SkillsSection.tsx
Normal file
14
src/components/Resume/SkillsSection.tsx
Normal file
|
|
@ -0,0 +1,14 @@
|
||||||
|
import { SkillGrid } from '@/components/Skills/SkillGrid';
|
||||||
|
import { skills } from '@/data/skills';
|
||||||
|
|
||||||
|
export function SkillsSection() {
|
||||||
|
return (
|
||||||
|
<section className="resume-section">
|
||||||
|
<div style={{ display: 'flex', gap: '0.2rem', alignItems: 'center' }}>
|
||||||
|
<h2 style={{ textDecoration: 'line-through', margin: 0 }}>Skills</h2>
|
||||||
|
<h2 style={{ margin: 0 }}>Keywords</h2>
|
||||||
|
</div>
|
||||||
|
<SkillGrid skills={skills} showHeadings={true} />
|
||||||
|
</section>
|
||||||
|
);
|
||||||
|
}
|
||||||
|
|
@ -3,10 +3,10 @@ import { Skill } from '@/types';
|
||||||
export function SkillGrid({ skills, showHeadings = false }: { skills: Skill[]; showHeadings?: boolean }) {
|
export function SkillGrid({ skills, showHeadings = false }: { skills: Skill[]; showHeadings?: boolean }) {
|
||||||
if (showHeadings) {
|
if (showHeadings) {
|
||||||
return (
|
return (
|
||||||
<>
|
<div className="skills-sections">
|
||||||
{skills.map((skillCategory, index) => (
|
{skills.map((skillCategory, index) => (
|
||||||
<div key={skillCategory.category}>
|
<div key={skillCategory.category} className={`skill-section ${index === 0 ? 'first-section' : ''}`}>
|
||||||
<h3 className={`skill-heading ${index === 0 ? 'mt-0' : ''}`}>{skillCategory.category}</h3>
|
<h3 className="skill-heading">{skillCategory.category}</h3>
|
||||||
<div className="skills-grid">
|
<div className="skills-grid">
|
||||||
{skillCategory.items.map((skill) => (
|
{skillCategory.items.map((skill) => (
|
||||||
<div key={skill} className="skill-category">
|
<div key={skill} className="skill-category">
|
||||||
|
|
@ -16,10 +16,10 @@ export function SkillGrid({ skills, showHeadings = false }: { skills: Skill[]; s
|
||||||
</div>
|
</div>
|
||||||
</div>
|
</div>
|
||||||
))}
|
))}
|
||||||
</>
|
</div>
|
||||||
);
|
);
|
||||||
}
|
}
|
||||||
|
|
||||||
return (
|
return (
|
||||||
<div className="skills-grid">
|
<div className="skills-grid">
|
||||||
{skills.map((skillCategory) =>
|
{skills.map((skillCategory) =>
|
||||||
|
|
|
||||||
|
|
@ -1,39 +0,0 @@
|
||||||
import Link from 'next/link';
|
|
||||||
import { Clock, Dumbbell } from 'lucide-react';
|
|
||||||
import { Workout } from '@/types';
|
|
||||||
|
|
||||||
export function WorkoutCard({ workout }: { workout: Workout }) {
|
|
||||||
const difficultyColors = {
|
|
||||||
recovery: 'var(--sage-300)',
|
|
||||||
easy: 'var(--sage-400)',
|
|
||||||
moderate: 'var(--pink-300)',
|
|
||||||
strenuous: 'var(--pink-400)'
|
|
||||||
};
|
|
||||||
|
|
||||||
return (
|
|
||||||
<article className="project">
|
|
||||||
<h3>{workout.title}</h3>
|
|
||||||
{workout.description && <p>{workout.description}</p>}
|
|
||||||
|
|
||||||
<div style={{ display: 'flex', gap: 'var(--space-md)', margin: 'var(--space-sm) 0' }}>
|
|
||||||
<span style={{
|
|
||||||
display: 'inline-flex',
|
|
||||||
alignItems: 'center',
|
|
||||||
gap: 'var(--space-xs)',
|
|
||||||
color: difficultyColors[workout.difficulty]
|
|
||||||
}}>
|
|
||||||
<Dumbbell size={16} />
|
|
||||||
{workout.difficulty}
|
|
||||||
</span>
|
|
||||||
<span style={{ display: 'inline-flex', alignItems: 'center', gap: 'var(--space-xs)' }}>
|
|
||||||
<Clock size={16} />
|
|
||||||
{workout.duration} mins
|
|
||||||
</span>
|
|
||||||
</div>
|
|
||||||
|
|
||||||
<Link href={`/workouts/${workout.id}`} style={{ display: 'inline-flex', alignItems: 'center' }}>
|
|
||||||
View Workout →
|
|
||||||
</Link>
|
|
||||||
</article>
|
|
||||||
);
|
|
||||||
}
|
|
||||||
|
|
@ -1,58 +0,0 @@
|
||||||
'use client';
|
|
||||||
|
|
||||||
import { WorkoutDifficulty, WorkoutDuration } from '@/types';
|
|
||||||
|
|
||||||
interface WorkoutFiltersProps {
|
|
||||||
selectedDifficulty: WorkoutDifficulty | null;
|
|
||||||
selectedDuration: WorkoutDuration | null;
|
|
||||||
onDifficultyChange: (difficulty: WorkoutDifficulty | null) => void;
|
|
||||||
onDurationChange: (duration: WorkoutDuration | null) => void;
|
|
||||||
}
|
|
||||||
|
|
||||||
export function WorkoutFilters({
|
|
||||||
selectedDifficulty,
|
|
||||||
selectedDuration,
|
|
||||||
onDifficultyChange,
|
|
||||||
onDurationChange
|
|
||||||
}: WorkoutFiltersProps) {
|
|
||||||
const difficulties: WorkoutDifficulty[] = ['recovery', 'easy', 'moderate', 'strenuous'];
|
|
||||||
const durations: WorkoutDuration[] = [30, 60, 90, 120, 150, 180, 210, 240, 270, 300];
|
|
||||||
|
|
||||||
return (
|
|
||||||
<div className="filters-container">
|
|
||||||
<div className="filter-group">
|
|
||||||
<label htmlFor="difficulty-filter">Difficulty:</label>
|
|
||||||
<select
|
|
||||||
id="difficulty-filter"
|
|
||||||
value={selectedDifficulty || ''}
|
|
||||||
onChange={(e) => onDifficultyChange(e.target.value ? e.target.value as WorkoutDifficulty : null)}
|
|
||||||
className="filter-select"
|
|
||||||
>
|
|
||||||
<option value="">All difficulties</option>
|
|
||||||
{difficulties.map(diff => (
|
|
||||||
<option key={diff} value={diff}>
|
|
||||||
{diff.charAt(0).toUpperCase() + diff.slice(1)}
|
|
||||||
</option>
|
|
||||||
))}
|
|
||||||
</select>
|
|
||||||
</div>
|
|
||||||
|
|
||||||
<div className="filter-group">
|
|
||||||
<label htmlFor="duration-filter">Duration:</label>
|
|
||||||
<select
|
|
||||||
id="duration-filter"
|
|
||||||
value={selectedDuration || ''}
|
|
||||||
onChange={(e) => onDurationChange(e.target.value ? Number(e.target.value) as WorkoutDuration : null)}
|
|
||||||
className="filter-select"
|
|
||||||
>
|
|
||||||
<option value="">All durations</option>
|
|
||||||
{durations.map(duration => (
|
|
||||||
<option key={duration} value={duration}>
|
|
||||||
{duration} minutes
|
|
||||||
</option>
|
|
||||||
))}
|
|
||||||
</select>
|
|
||||||
</div>
|
|
||||||
</div>
|
|
||||||
);
|
|
||||||
}
|
|
||||||
|
|
@ -1,22 +1,22 @@
|
||||||
import { Project } from '@/types';
|
import { Project } from '@/types';
|
||||||
|
|
||||||
export const projects: Project[] = [
|
export const projects: Project[] = [
|
||||||
{
|
/* {
|
||||||
id: 'fylgja-soc',
|
id: 'fylgja-soc',
|
||||||
title: 'Fylgja SOC',
|
title: 'Fylgja SOC',
|
||||||
description: 'A domain-specific language (DSL) for managing an ELK SIEM. Includes a CLI and SlackBot interface [WIP]',
|
description: 'A domain-specific language (DSL) for managing an ELK SIEM. Includes a CLI and SlackBot interface [WIP]',
|
||||||
sourceUrl: 'https://git.charlotte.sh/lotte/fylgja'
|
sourceUrl: 'https://git.charlotte.sh/lotte/fylgja'
|
||||||
},
|
},*/
|
||||||
{
|
{
|
||||||
id: 'champlain-tech-journals',
|
id: 'champlain-tech-journals',
|
||||||
title: 'Champlain Tech Journals',
|
title: 'Champlain Tech Journals',
|
||||||
description: 'Notes, code, and lab write-ups from my Champlain College courses',
|
description: 'Notes, code, and lab write-ups from my Champlain College courses',
|
||||||
sourceUrl: 'https://git.charlotte.sh/lotte/ChamplainTechJournals'
|
sourceUrl: 'https://git.charlotte.sh/lotte/ChamplainTechJournals'
|
||||||
},
|
},
|
||||||
{
|
/* {
|
||||||
id: 'nokken-health',
|
id: 'nokken-health',
|
||||||
title: 'Nøkken Health',
|
title: 'Nøkken Health',
|
||||||
description: 'A Flutter app to track and analyze health data [MVP]',
|
description: 'A Flutter app to track and analyze health data [MVP]',
|
||||||
sourceUrl: 'https://git.charlotte.sh/lotte/nokken'
|
sourceUrl: 'https://git.charlotte.sh/lotte/nokken'
|
||||||
}
|
} */
|
||||||
];
|
];
|
||||||
|
|
@ -3,7 +3,7 @@ import { Skill } from '@/types';
|
||||||
export const skills: Skill[] = [
|
export const skills: Skill[] = [
|
||||||
{
|
{
|
||||||
category: 'Systems & Infrastructure',
|
category: 'Systems & Infrastructure',
|
||||||
items: ['Active Directory', 'Debian Linux', 'Docker', 'RHEL Linux', 'VMWare', 'Windows Server']
|
items: ['Active Directory', 'Debian Linux', 'Docker', 'iDRAC', 'Proxmox VE', 'RHEL Linux', 'VMware', 'Windows Server']
|
||||||
},
|
},
|
||||||
{
|
{
|
||||||
category: 'Security Tools & Frameworks',
|
category: 'Security Tools & Frameworks',
|
||||||
|
|
|
||||||
|
|
@ -9,8 +9,5 @@ export const headerLinks: SocialLink[] = [
|
||||||
export const footerLinks: SocialLink[] = [
|
export const footerLinks: SocialLink[] = [
|
||||||
{ name: 'GitHub', url: 'https://github.com/charlottecroce' },
|
{ name: 'GitHub', url: 'https://github.com/charlottecroce' },
|
||||||
{ name: 'Forgejo', url: 'https://git.charlotte.sh/lotte' },
|
{ name: 'Forgejo', url: 'https://git.charlotte.sh/lotte' },
|
||||||
{ name: 'LinkedIn', url: 'https://linkedin.com/in/charlottecroce' },
|
{ name: 'LinkedIn', url: 'https://linkedin.com/in/charlottecroce' }
|
||||||
{ name: 'Mastodon', url: 'https://hachyderm.io/@charlotte200' },
|
|
||||||
{ name: 'BookWyrm', url: 'https://bookwyrm.social/user/lottie' },
|
|
||||||
{ name: 'FreshRSS', url: 'https://rss.charlotte.sh', icon: 'rss' }
|
|
||||||
];
|
];
|
||||||
|
|
@ -1,992 +0,0 @@
|
||||||
import { Workout } from '@/types';
|
|
||||||
|
|
||||||
export const workouts: Workout[] = [
|
|
||||||
// STRENGTH TRAINING WORKOUTS
|
|
||||||
{
|
|
||||||
id: 'alpine-strength-upper',
|
|
||||||
title: 'Alpine Upper Body Power',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 90,
|
|
||||||
description: 'Upper body strength training for pulling movements crucial in mountaineering',
|
|
||||||
exercises: [
|
|
||||||
'Shoulder circles: 20 forward, 20 backward each arm',
|
|
||||||
'Arm swings: 20 cross-body swings per arm',
|
|
||||||
'Scapular push-ups: 2 sets of 15 reps',
|
|
||||||
'Band pull-aparts: 2 sets of 20 reps',
|
|
||||||
'Weighted pull-ups: 5 sets of 6-8 reps (add weight via belt)',
|
|
||||||
'Lat pulldowns with pause at bottom: 4 sets of 12 reps (3-second hold)',
|
|
||||||
'Rope pulls (seated, hand over hand): 4 sets of 30 seconds',
|
|
||||||
'Single-arm dumbbell rows: 4 sets of 10 reps per arm (2-second pause at top)',
|
|
||||||
'TRX body rows (feet elevated): 3 sets of 15 reps',
|
|
||||||
'Alternating dumbbell curls (simulate ice axe): 4 sets of 12 reps',
|
|
||||||
'Face pulls with external rotation: 3 sets of 15 reps',
|
|
||||||
'Wall angels: 3 sets of 15 reps',
|
|
||||||
'Dead hangs from pull-up bar: 3 sets of 60 seconds',
|
|
||||||
'Doorway chest stretch: 30 seconds each side',
|
|
||||||
'Cross-body shoulder stretch: 30 seconds each arm',
|
|
||||||
'Overhead triceps stretch: 30 seconds each arm'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'alpine-strength-lower',
|
|
||||||
title: 'Alpine Lower Body Strength',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 120,
|
|
||||||
description: 'Leg strength workout for steep ascents and heavy load carrying',
|
|
||||||
exercises: [
|
|
||||||
'Forward leg swings: 15 each leg',
|
|
||||||
'Lateral leg swings: 15 each leg',
|
|
||||||
'Walking knee hugs: 10 each leg',
|
|
||||||
'Walking quad stretch: 10 each leg',
|
|
||||||
'Ankle circles: 20 each direction per ankle',
|
|
||||||
'Front squats (barbell): 5 sets of 8 reps',
|
|
||||||
'Single-leg Romanian deadlifts: 4 sets of 10 reps per leg',
|
|
||||||
'Weighted box step-ups (24" box, dumbbells): 4 sets of 15 reps per leg',
|
|
||||||
'Walking lunges with 60lb backpack: 4 sets of 20 total steps',
|
|
||||||
'Bulgarian split squats (rear foot elevated): 3 sets of 12 reps per leg',
|
|
||||||
'Single-leg calf raises on step: 4 sets of 30 reps per leg',
|
|
||||||
'Seated calf raises with weight: 3 sets of 20 reps',
|
|
||||||
'Tibialis raises (toes against wall): 3 sets of 20 reps',
|
|
||||||
'Standing quad stretch: 60 seconds each leg',
|
|
||||||
'Pigeon pose: 90 seconds each side',
|
|
||||||
'Seated forward fold: 2 minutes',
|
|
||||||
'Butterfly stretch: 90 seconds'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'core-stability-alpine',
|
|
||||||
title: 'Alpine Core Stability',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Core workout focused on stability for uneven terrain and load carrying',
|
|
||||||
exercises: [
|
|
||||||
'Cat-cow: 10 repetitions',
|
|
||||||
'Bird dogs: 10 reps each side (hold 5 seconds each)',
|
|
||||||
'Dead bugs with band: 3 sets of 20 reps (opposite arm/leg)',
|
|
||||||
'Pallof press (cable or band): 4 sets of 15 reps each side',
|
|
||||||
'Weighted plank (plate on back): 4 sets of 60 seconds',
|
|
||||||
'Side plank with top leg raised: 3 sets of 30 seconds each side',
|
|
||||||
'Side plank thread the needle: 3 sets of 12 reps each side',
|
|
||||||
'McGill curl-ups: 4 sets of 20 reps (hold 8 seconds each)',
|
|
||||||
'Farmer\'s carry with kettlebells: 4 sets of 60 seconds',
|
|
||||||
'Single-arm farmer\'s carry: 3 sets of 30 seconds each side',
|
|
||||||
'Turkish get-ups: 3 sets of 5 reps each side',
|
|
||||||
'Child\'s pose: 60 seconds',
|
|
||||||
'Cobra stretch: 30 seconds',
|
|
||||||
'Seated spinal twist: 60 seconds each side'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// CARDIOVASCULAR ENDURANCE WORKOUTS
|
|
||||||
{
|
|
||||||
id: 'altitude-simulator-intervals',
|
|
||||||
title: 'Altitude Simulation Intervals',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 90,
|
|
||||||
description: 'High-intensity intervals to prepare for reduced oxygen at altitude',
|
|
||||||
exercises: [
|
|
||||||
'Easy jog: 5 minutes',
|
|
||||||
'Dynamic stretching: high knees, butt kicks, leg swings (5 minutes)',
|
|
||||||
'Gradual incline walk: start flat, increase to 10% over 5 minutes',
|
|
||||||
'Stairmaster intervals: 2 minutes at level 12-14, 1 minute at level 6',
|
|
||||||
'Repeat stairmaster interval 8 times',
|
|
||||||
'Treadmill at 15% grade: 3 minutes at 3.5mph, 2 minutes at 2.5mph',
|
|
||||||
'Repeat treadmill interval 5 times',
|
|
||||||
'Box step-ups with 20lb vest: 50 continuous reps, right leg leads',
|
|
||||||
'Rest 90 seconds',
|
|
||||||
'Box step-ups with 20lb vest: 50 continuous reps, left leg leads',
|
|
||||||
'Rest 90 seconds',
|
|
||||||
'Repeat box step-ups 2 more times each leg',
|
|
||||||
'Cool down walk at 0% incline: 5 minutes',
|
|
||||||
'Box breathing: 4 seconds in, 4 hold, 4 out, 4 hold (5 minutes)'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'long-endurance-hike',
|
|
||||||
title: 'Long Day Simulation',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 270,
|
|
||||||
description: 'Extended endurance workout simulating a long climbing day',
|
|
||||||
exercises: [
|
|
||||||
'Pack adjustment and gear check: ensure proper weight distribution (5 minutes)',
|
|
||||||
'Dynamic warm-up: arm circles, leg swings, torso twists (10 minutes)',
|
|
||||||
'Treadmill hiking at 15% incline, 2.5mph with 60lb pack: 30 minutes',
|
|
||||||
'Treadmill hiking at 12% incline, 3.0mph with 60lb pack: 30 minutes',
|
|
||||||
'Treadmill hiking at 18% incline, 2.0mph with 60lb pack: 30 minutes',
|
|
||||||
'Stairmaster with 60lb pack, level 8: 15 minutes',
|
|
||||||
'Stairmaster with 60lb pack, level 10: 15 minutes',
|
|
||||||
'Stairmaster with 60lb pack, level 6: 15 minutes',
|
|
||||||
'Practice eating/drinking while walking: consume 200 calories (15 minutes)',
|
|
||||||
'Treadmill varied incline: 5 minutes each at 5%, 10%, 15%, 10%, 5% (30 minutes)',
|
|
||||||
'Treadmill steady pace: 10% incline at 2.8mph for 35 minutes',
|
|
||||||
'Step-ups on 18" box: 3 sets of 30 per leg (15 minutes)',
|
|
||||||
'Walking lunges: 3 sets of 30 steps (15 minutes)',
|
|
||||||
'Standing quad stretch: 60 seconds each leg',
|
|
||||||
'Hamstring stretch on bench: 60 seconds each leg',
|
|
||||||
'Calf stretch against wall: 60 seconds each side',
|
|
||||||
'Hip flexor stretch: 90 seconds each side',
|
|
||||||
'Spinal twists: 60 seconds each side'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'zone-2-endurance',
|
|
||||||
title: 'Zone 2 Base Building',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 120,
|
|
||||||
description: 'Low-intensity endurance building for aerobic base',
|
|
||||||
exercises: [
|
|
||||||
'Light arm circles: 20 forward, 20 backward',
|
|
||||||
'Leg swings: 15 each direction per leg',
|
|
||||||
'Easy walking: 5 minutes gradually increasing pace',
|
|
||||||
'Incline treadmill at 10%, maintain heart rate 120-160 bpm: 60 minutes',
|
|
||||||
'Stairmaster at conversational pace (can speak full sentences): 30 minutes',
|
|
||||||
'Rowing machine at steady pace, 22-24 strokes per minute: 20 minutes',
|
|
||||||
'Flat treadmill walk: 5 minutes decreasing pace',
|
|
||||||
'Standing forward fold: 60 seconds',
|
|
||||||
'Seated hamstring stretch: 60 seconds each leg',
|
|
||||||
'Figure-4 hip stretch: 60 seconds each side'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// WEIGHTED PACK TRAINING
|
|
||||||
{
|
|
||||||
id: 'heavy-pack-progression',
|
|
||||||
title: 'Heavy Pack Progression',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 150,
|
|
||||||
description: 'Progressive pack weight training for expedition preparation',
|
|
||||||
exercises: [
|
|
||||||
'Unweighted shoulder rolls: 20 forward, 20 backward',
|
|
||||||
'Hip circles: 15 each direction',
|
|
||||||
'Bodyweight squats: 20 reps',
|
|
||||||
'Walking lunges: 20 total steps',
|
|
||||||
'Stair climbing with 30lb pack: steady pace for 30 minutes',
|
|
||||||
'Switch to 60lb pack: Treadmill at 10% grade, 2.5mph for 15 minutes',
|
|
||||||
'Maintain 60lb pack: Treadmill at 10% grade, 3.0mph for 15 minutes',
|
|
||||||
'Switch to 50lb pack: Box step-ups (18" box), 20 reps right leg',
|
|
||||||
'Maintain 50lb pack: Box step-ups (18" box), 20 reps left leg',
|
|
||||||
'Rest 2 minutes, repeat box step-ups',
|
|
||||||
'Maintain 50lb pack: Walking lunges, 10 steps forward, 10 steps backward',
|
|
||||||
'Rest 2 minutes, repeat lunges 2 more times',
|
|
||||||
'Switch to 30lb pack: Stairmaster intervals - 2 min fast, 1 min slow x 7 rounds',
|
|
||||||
'Remove pack: Hang from pull-up bar 30 seconds',
|
|
||||||
'Cat-cow pose: 15 repetitions',
|
|
||||||
'Child\'s pose with side reach: 60 seconds each side',
|
|
||||||
'Supine spinal twist: 90 seconds each side'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'pack-carry-endurance',
|
|
||||||
title: 'Pack Carry Endurance',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 180,
|
|
||||||
description: 'Extended pack carrying for load tolerance',
|
|
||||||
exercises: [
|
|
||||||
'Arm swings: 20 each direction',
|
|
||||||
'Leg swings: 15 each direction per leg',
|
|
||||||
'Torso rotations: 20 each direction',
|
|
||||||
'Ankle rolls: 15 each direction per ankle',
|
|
||||||
'With 35lb pack: Flat treadmill walk at 3.0mph for 30 minutes',
|
|
||||||
'With 35lb pack: Incline treadmill 5% grade at 2.8mph for 20 minutes',
|
|
||||||
'With 35lb pack: Incline treadmill 10% grade at 2.5mph for 20 minutes',
|
|
||||||
'With 35lb pack: Incline treadmill 15% grade at 2.0mph for 20 minutes',
|
|
||||||
'With 35lb pack: Stairmaster level 6 for 10 minutes',
|
|
||||||
'With 35lb pack: Stairmaster level 8 for 10 minutes',
|
|
||||||
'With 35lb pack: Stairmaster level 7 for 10 minutes',
|
|
||||||
'With 35lb pack: Balance beam walking (or line on floor) for 5 minutes',
|
|
||||||
'With 35lb pack: Step over 12" hurdles, 20 total',
|
|
||||||
'With 35lb pack: Duck under 4-foot bar, 20 total',
|
|
||||||
'With 35lb pack: Lateral steps over 6" barrier, 30 total',
|
|
||||||
'Remove pack gradually: Walk 5 min with 30lb, 5 min with 15lb, 5 min unweighted',
|
|
||||||
'Standing side bend: 30 seconds each side',
|
|
||||||
'Doorway chest stretch: 60 seconds',
|
|
||||||
'Neck rolls: 10 each direction'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// TECHNICAL SKILLS TRAINING
|
|
||||||
{
|
|
||||||
id: 'balance-proprioception',
|
|
||||||
title: 'Balance & Proprioception',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Balance training for technical terrain and glacier travel',
|
|
||||||
exercises: [
|
|
||||||
'Ankle circles: 20 each direction per ankle',
|
|
||||||
'Single-leg toe touches: 10 per leg',
|
|
||||||
'Hip circles: 15 each direction',
|
|
||||||
'Single-leg stand on foam pad: 60 seconds right leg',
|
|
||||||
'Single-leg stand on foam pad: 60 seconds left leg',
|
|
||||||
'Repeat foam pad stands 3 more times',
|
|
||||||
'Bosu ball squats (flat side up): 15 reps',
|
|
||||||
'Bosu ball squats (round side up): 15 reps',
|
|
||||||
'Repeat Bosu squats 2 more sets',
|
|
||||||
'Slackline walking: 5 attempts of maximum distance',
|
|
||||||
'Slackline standing: Hold for maximum time, 5 attempts',
|
|
||||||
'Slackline squats: 5 attempts of maximum reps',
|
|
||||||
'Eyes-closed single-leg stand: 30 seconds right leg',
|
|
||||||
'Eyes-closed single-leg stand: 30 seconds left leg',
|
|
||||||
'Repeat eyes-closed stands 2 more times',
|
|
||||||
'Lateral hops over line: 20 reps each leg',
|
|
||||||
'Forward/backward hops over line: 20 reps each leg',
|
|
||||||
'Box jumps with soft landing: 3 sets of 10 reps',
|
|
||||||
'Agility ladder: High knees pattern for 3 passes',
|
|
||||||
'Agility ladder: In-in-out-out pattern for 3 passes',
|
|
||||||
'Agility ladder: Lateral shuffle pattern for 3 passes',
|
|
||||||
'Ankle alphabet: Write A-Z with each foot',
|
|
||||||
'Calf stretch on step: 60 seconds each side',
|
|
||||||
'Ankle dorsiflexion stretch: 60 seconds each side'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'crampon-simulation',
|
|
||||||
title: 'Crampon Movement Patterns',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 90,
|
|
||||||
description: 'Movement patterns simulating crampon use on steep terrain',
|
|
||||||
exercises: [
|
|
||||||
'Ankle rolls: 20 each direction per ankle',
|
|
||||||
'Knee circles: 15 each direction per leg',
|
|
||||||
'Hip flexor march: 20 steps in place',
|
|
||||||
'Monster walks with band: 20 steps each direction',
|
|
||||||
'High-knee step-ups (focus on foot flat placement): 20 reps right leg',
|
|
||||||
'High-knee step-ups: 20 reps left leg',
|
|
||||||
'Repeat step-ups 3 more sets',
|
|
||||||
'Lateral step-ups with crossover step: 15 reps leading with right',
|
|
||||||
'Lateral step-ups with crossover step: 15 reps leading with left',
|
|
||||||
'Repeat lateral step-ups 2 more sets',
|
|
||||||
'French technique on stairs: Walk sideways up stairs, 10 flights',
|
|
||||||
'French technique on stairs: Walk sideways down stairs, 10 flights',
|
|
||||||
'Front-pointing simulation: High knees against wall, 30 seconds',
|
|
||||||
'Rest 30 seconds, repeat 2 more times',
|
|
||||||
'Duck walk on 15% incline treadmill: 2 minutes at 1.5mph',
|
|
||||||
'Rest 1 minute, repeat 3 more times',
|
|
||||||
'Backward downhill walking on treadmill (-5% grade): 3 sets of 3 minutes',
|
|
||||||
'Controlled step-downs from 12" box: 3 sets of 15 per leg',
|
|
||||||
'Standing calf stretch: 60 seconds each side',
|
|
||||||
'Seated shin stretch: 60 seconds',
|
|
||||||
'Kneeling hip flexor stretch: 60 seconds each side'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// RECOVERY AND FLEXIBILITY
|
|
||||||
{
|
|
||||||
id: 'active-recovery-yoga',
|
|
||||||
title: 'Mountaineer\'s Recovery Yoga',
|
|
||||||
difficulty: 'recovery',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Yoga sequence for mountaineering recovery and flexibility',
|
|
||||||
exercises: [
|
|
||||||
'Seated meditation: Focus on breath for 3 minutes',
|
|
||||||
'Ujjayi breathing: 2 minutes of ocean breath',
|
|
||||||
'Gentle neck rolls: 5 each direction',
|
|
||||||
'Sun salutation A: 3 rounds at slow pace',
|
|
||||||
'Sun salutation B: 2 rounds at slow pace',
|
|
||||||
'Low lunge with twist: Hold 60 seconds each side',
|
|
||||||
'Lizard pose: Hold 90 seconds each side',
|
|
||||||
'Pigeon pose: Hold 2 minutes each side',
|
|
||||||
'Seated forward fold: Hold 90 seconds',
|
|
||||||
'Wide-legged forward fold: Hold 90 seconds',
|
|
||||||
'Pyramid pose: Hold 60 seconds each side',
|
|
||||||
'Revolved triangle: Hold 60 seconds each side',
|
|
||||||
'Thread the needle: Hold 60 seconds each side',
|
|
||||||
'Puppy pose: Hold 90 seconds',
|
|
||||||
'Seated spinal twist: Hold 60 seconds each side',
|
|
||||||
'Reclined spinal twist: Hold 90 seconds each side',
|
|
||||||
'Happy baby pose: Hold 60 seconds',
|
|
||||||
'Legs up the wall: Hold 5 minutes',
|
|
||||||
'Savasana: Rest for 5 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'foam-rolling-recovery',
|
|
||||||
title: 'Deep Tissue Recovery',
|
|
||||||
difficulty: 'recovery',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Foam rolling and self-myofascial release for recovery',
|
|
||||||
exercises: [
|
|
||||||
'Light walking in place: 2 minutes',
|
|
||||||
'Arm circles: 20 each direction',
|
|
||||||
'Leg swings: 15 each direction per leg',
|
|
||||||
'IT band rolling: Start at hip, roll to knee, 90 seconds per side',
|
|
||||||
'IT band cross-friction: Find tender spots, hold 30 seconds each',
|
|
||||||
'Quadriceps rolling: Full length of thigh, 90 seconds per side',
|
|
||||||
'Vastus medialis focus: Inner quad above knee, 60 seconds per side',
|
|
||||||
'Calf rolling: Full length, 90 seconds per side',
|
|
||||||
'Peroneal rolling: Outside of shin, 60 seconds per side',
|
|
||||||
'Tibialis anterior rolling: Front of shin, 60 seconds per side',
|
|
||||||
'Glute rolling: Figure-4 position, 90 seconds per side',
|
|
||||||
'Piriformis trigger point: Tennis ball, hold tender spots 30 seconds',
|
|
||||||
'Upper back rolling: Focus on rhomboids, 2 minutes total',
|
|
||||||
'Lat rolling: Side-lying position, 60 seconds per side',
|
|
||||||
'Standing quad stretch: 60 seconds each leg',
|
|
||||||
'Standing hamstring stretch: 60 seconds each leg',
|
|
||||||
'Standing calf stretch: 60 seconds each leg'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// HIGH-INTENSITY TRAINING
|
|
||||||
{
|
|
||||||
id: 'summit-day-simulator',
|
|
||||||
title: 'Summit Day Simulation',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 300,
|
|
||||||
description: 'Intense workout simulating summit day conditions and demands',
|
|
||||||
exercises: [
|
|
||||||
'Headlamp warm-up: All exercises done with reduced lighting',
|
|
||||||
'Dynamic stretches with headlamp: Leg swings, arm circles (5 minutes)',
|
|
||||||
'Layer management practice: Add/remove layers while moving (5 minutes)',
|
|
||||||
'Joint mobility in cold simulation: Slow, controlled movements (5 minutes)',
|
|
||||||
'Heavy pack (60lb) stair climbing: Steady pace for 20 minutes',
|
|
||||||
'Maintain pace for 20 minutes',
|
|
||||||
'Increase pace slightly for final 20 minutes',
|
|
||||||
'HIIT with 60lb pack: 30 seconds sprint stairs, 30 seconds rest x 15',
|
|
||||||
'HIIT with 60lb pack: 60 seconds fast step-ups, 15 seconds rest x 15',
|
|
||||||
'HIIT with 60lb pack: 60 seconds incline treadmill run, 60 seconds walk x 8',
|
|
||||||
'Balance beam with pack: Walk forward, backward, sideways (10 minutes)',
|
|
||||||
'High step practice: Step over 24" barriers x 30',
|
|
||||||
'Rope handling with gloves: Practice knots and coiling (10 minutes)',
|
|
||||||
'Sustained treadmill effort: 15% grade at 2.5mph for 30 minutes',
|
|
||||||
'Maintain effort: Drop to 12% grade, increase to 3.0mph for 30 minutes',
|
|
||||||
'Final push: 18% grade at 2.0mph for 30 minutes',
|
|
||||||
'Descent simulation: -10% grade treadmill, focus on control, 30 minutes',
|
|
||||||
'Quad-burning downhill steps: Slow eccentric step-downs x 100',
|
|
||||||
'Exhaustion box step-ups: Max reps in 5 minutes',
|
|
||||||
'Mental focus drill: Count backwards from 1000 by 7s while stepping',
|
|
||||||
'Recovery nutrition: Practice eating/drinking while moving (15 minutes)',
|
|
||||||
'Cool down walk: Gradually decrease intensity over 15 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'anaerobic-threshold',
|
|
||||||
title: 'Anaerobic Threshold Builder',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 90,
|
|
||||||
description: 'High-intensity workout to improve anaerobic threshold',
|
|
||||||
exercises: [
|
|
||||||
'Easy jog: 5 minutes at conversational pace',
|
|
||||||
'Dynamic warm-up: High knees 30 seconds, butt kicks 30 seconds',
|
|
||||||
'Leg swings: 15 each direction per leg',
|
|
||||||
'Gradual pace increase: 5 minutes building to threshold',
|
|
||||||
'Threshold interval 1: 8 minutes at 85-90% max heart rate',
|
|
||||||
'Recovery: 3 minutes easy pace',
|
|
||||||
'Threshold interval 2: 8 minutes at 85-90% max heart rate',
|
|
||||||
'Recovery: 3 minutes easy pace',
|
|
||||||
'Threshold interval 3: 8 minutes at 85-90% max heart rate',
|
|
||||||
'Recovery: 3 minutes easy pace',
|
|
||||||
'Threshold interval 4: 8 minutes at 85-90% max heart rate',
|
|
||||||
'Recovery: 3 minutes easy pace',
|
|
||||||
'Hill sprints: 30 seconds all-out up steep incline',
|
|
||||||
'Recovery walk down: 90 seconds',
|
|
||||||
'Repeat hill sprints 7 more times',
|
|
||||||
'Tempo stair climbing: 10 minutes at 80% effort',
|
|
||||||
'Cool down jog: 5 minutes easy pace',
|
|
||||||
'Walking: 5 minutes with arm swings'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// EXPEDITION-SPECIFIC TRAINING
|
|
||||||
{
|
|
||||||
id: 'cold-weather-conditioning',
|
|
||||||
title: 'Cold Weather Conditioning',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 120,
|
|
||||||
description: 'Training to prepare for extreme cold conditions',
|
|
||||||
exercises: [
|
|
||||||
'Indoor layer practice: Base, mid, shell in proper order (5 minutes)',
|
|
||||||
'Zipper and ventilation management while moving (5 minutes)',
|
|
||||||
'Jumping jacks: 50 reps',
|
|
||||||
'Mountain climbers: 50 reps',
|
|
||||||
'Burpees: 30 reps',
|
|
||||||
'High knees: 60 seconds',
|
|
||||||
'Treadmill at moderate pace: Monitor body temperature for 15 minutes',
|
|
||||||
'Add mid-layer: Continue for 10 minutes, practice venting',
|
|
||||||
'Remove mid-layer while walking: Practice efficiency (5 minutes)',
|
|
||||||
'Steady state cardio: Find balance between warmth and sweating (15 minutes)',
|
|
||||||
'Hand exercises: Make fists, spread fingers, 50 reps',
|
|
||||||
'Foot exercises: Toe curls, ankle pumps, 50 reps each',
|
|
||||||
'Arm windmills: 30 seconds forward, 30 backward',
|
|
||||||
'Wim Hof breathing: 3 rounds of 30 breaths with retention',
|
|
||||||
'Cold exposure breathing: Slow nasal breathing for 5 minutes',
|
|
||||||
'Box breathing in cold: 5-5-5-5 pattern for 5 minutes',
|
|
||||||
'Practice tasks with expedition mitts: Tie knots, handle carabiners',
|
|
||||||
'Practice tasks with liner gloves: Adjust equipment, eat snacks',
|
|
||||||
'Gradual warm-up: Remove layers systematically over 10 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'rope-team-simulation',
|
|
||||||
title: 'Rope Team Movement',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 90,
|
|
||||||
description: 'Simulating movement as part of a rope team',
|
|
||||||
exercises: [
|
|
||||||
'Partner coordination walk: Match pace for 5 minutes',
|
|
||||||
'Mirror movements: Follow partner\'s steps exactly (5 minutes)',
|
|
||||||
'Synchronized marching: Call out "left, right" for 30 steps',
|
|
||||||
'Matched cadence stepping: 60 steps at slow pace',
|
|
||||||
'Matched cadence stepping: 60 steps at medium pace',
|
|
||||||
'Matched cadence stepping: 60 steps at varied pace',
|
|
||||||
'Communication drills: "Slack!", "Tension!", "Falling!" (5 minutes)',
|
|
||||||
'Hand signals practice while walking (5 minutes)',
|
|
||||||
'Whistle signals practice: One blast, two blasts, three blasts',
|
|
||||||
'Interval with stops: Walk 2 minutes, sudden stop and brace',
|
|
||||||
'Repeat stop drills 10 times with random timing',
|
|
||||||
'Tension management: Practice keeping consistent rope tension',
|
|
||||||
'Rest step on incline: Synchronized leg lock for 15 minutes',
|
|
||||||
'Pace counting: Both partners count to 100 steps, compare',
|
|
||||||
'Communication under exertion: Maintain conversation at high effort',
|
|
||||||
'Mock debrief: Discuss imaginary route conditions (5 minutes)',
|
|
||||||
'Cool down walk: Practice rope coiling while walking'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'altitude-acclimatization-prep',
|
|
||||||
title: 'Pre-Acclimatization Protocol',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 90,
|
|
||||||
description: 'Workout to prepare body for altitude acclimatization',
|
|
||||||
exercises: [
|
|
||||||
'Diaphragmatic breathing: Hand on belly, 10 deep breaths',
|
|
||||||
'Box breathing: 4-4-4-4 pattern for 5 minutes',
|
|
||||||
'Breath retention: Inhale, hold to comfort, exhale slowly x 5',
|
|
||||||
'Hypoxic intervals: 20 jumping jacks, hold breath 10 seconds',
|
|
||||||
'Recovery breathing: 30 seconds',
|
|
||||||
'Repeat hypoxic intervals 8 times',
|
|
||||||
'Steady state cardio: Nasal breathing only, 15 minutes',
|
|
||||||
'Rhythmic breathing: 3 steps inhale, 2 steps exhale for 15 minutes',
|
|
||||||
'High-rep circuit: 20 bodyweight squats',
|
|
||||||
'High-rep circuit: 20 push-ups',
|
|
||||||
'High-rep circuit: 20 lunges',
|
|
||||||
'High-rep circuit: 20 mountain climbers',
|
|
||||||
'Rest 60 seconds, repeat circuit 4 times',
|
|
||||||
'Walking meditation: Focus on breath for 5 minutes',
|
|
||||||
'Seated meditation: Visualize high altitude scenery for 5 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// MENTAL PREPARATION
|
|
||||||
{
|
|
||||||
id: 'mental-toughness-grind',
|
|
||||||
title: 'Mental Toughness Builder',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 180,
|
|
||||||
description: 'Monotonous, challenging workout to build mental resilience',
|
|
||||||
exercises: [
|
|
||||||
'Immediate start: No warm-up, straight to work',
|
|
||||||
'Brief shoulder rolls and ankle circles only (2 minutes)',
|
|
||||||
'Mental prep: Set intention for sustained focus (3 minutes)',
|
|
||||||
'Stairmaster at level 8: No entertainment, no music, 30 minutes',
|
|
||||||
'Continue Stairmaster: Count every 100 steps, 30 minutes',
|
|
||||||
'Continue Stairmaster: Focus only on breathing pattern, 30 minutes',
|
|
||||||
'Wall sit: 3 minutes (break into 30-second chunks if needed)',
|
|
||||||
'Rest 60 seconds',
|
|
||||||
'Wall sit: 3 minutes',
|
|
||||||
'Rest 60 seconds',
|
|
||||||
'Repeat wall sits 3 more times',
|
|
||||||
'Weighted plank (30lb plate): 2 minutes',
|
|
||||||
'Rest 30 seconds',
|
|
||||||
'Repeat weighted plank 4 more times',
|
|
||||||
'Treadmill at 15% incline, 2.5mph: Count backwards from 2000',
|
|
||||||
'Continue for full 60 minutes without checking time',
|
|
||||||
'Mental counting exercise: Count every left foot strike',
|
|
||||||
'Continue counting: Restart if you lose count (15 minutes)',
|
|
||||||
'Walk at 0% incline: 3 minutes',
|
|
||||||
'Light stretching: 2 minutes total'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// QUICK WORKOUTS
|
|
||||||
{
|
|
||||||
id: 'quick-strength-circuit',
|
|
||||||
title: 'Quick Strength Circuit',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 30,
|
|
||||||
description: 'Fast-paced strength circuit for busy days',
|
|
||||||
exercises: [
|
|
||||||
'Jumping jacks: 30 seconds',
|
|
||||||
'Arm circles: 15 each direction',
|
|
||||||
'Leg swings: 10 each direction per leg',
|
|
||||||
'Circuit Round 1: Squats 20 reps',
|
|
||||||
'Circuit Round 1: Push-ups 15 reps',
|
|
||||||
'Circuit Round 1: Step-ups 20 per leg',
|
|
||||||
'Circuit Round 1: Pull-ups max reps',
|
|
||||||
'Circuit Round 1: Plank 60 seconds',
|
|
||||||
'Rest 60 seconds',
|
|
||||||
'Circuit Round 2: Repeat all exercises',
|
|
||||||
'Rest 60 seconds',
|
|
||||||
'Circuit Round 3: Repeat all exercises',
|
|
||||||
'Standing quad stretch: 30 seconds each leg',
|
|
||||||
'Chest opener stretch: 30 seconds',
|
|
||||||
'Overhead triceps stretch: 30 seconds each arm'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'morning-mobility',
|
|
||||||
title: 'Morning Mobility Routine',
|
|
||||||
difficulty: 'easy',
|
|
||||||
duration: 30,
|
|
||||||
description: 'Quick mobility routine to start the day',
|
|
||||||
exercises: [
|
|
||||||
'Neck circles: 10 each direction',
|
|
||||||
'Shoulder circles: 15 forward, 15 backward',
|
|
||||||
'Arm circles: 15 small, 15 large each direction',
|
|
||||||
'Wrist circles: 15 each direction',
|
|
||||||
'Spinal waves: 10 cat-cow movements',
|
|
||||||
'Thoracic rotations: 10 each side',
|
|
||||||
'Hip circles: 10 each direction per leg',
|
|
||||||
'Knee circles: 10 each direction per leg',
|
|
||||||
'Ankle circles: 15 each direction per foot',
|
|
||||||
'World\'s greatest stretch: 5 per side',
|
|
||||||
'Inchworm to downward dog: 5 reps',
|
|
||||||
'Deep squat hold with rotation: 30 seconds',
|
|
||||||
'Single-leg balance: 30 seconds per leg',
|
|
||||||
'Single-leg balance with eyes closed: 20 seconds per leg',
|
|
||||||
'Cross-body toe touches: 10 per side',
|
|
||||||
'Bird dogs: 10 per side with 3-second holds',
|
|
||||||
'Dead bugs: 10 per side',
|
|
||||||
'Plank: 60 seconds',
|
|
||||||
'Side plank: 30 seconds each side',
|
|
||||||
'Deep belly breathing: 10 breaths',
|
|
||||||
'Box breathing: 5 rounds of 4-4-4-4',
|
|
||||||
'Visualization: Picture successful summit day (2 minutes)'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// TECHNIQUE FOCUS
|
|
||||||
{
|
|
||||||
id: 'efficient-movement-patterns',
|
|
||||||
title: 'Efficient Movement Patterns',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 90,
|
|
||||||
description: 'Focus on energy-efficient movement techniques',
|
|
||||||
exercises: [
|
|
||||||
'Video analysis setup: Record baseline walking form (5 minutes)',
|
|
||||||
'Normal walking: Note natural cadence and form (5 minutes)',
|
|
||||||
'Rest step introduction: Lock back leg completely straight',
|
|
||||||
'Rest step practice: 50 steps focusing on full leg lock',
|
|
||||||
'Rest step on incline: 5% grade for 5 minutes',
|
|
||||||
'Rest step on incline: 10% grade for 5 minutes',
|
|
||||||
'Rest step on incline: 15% grade for 10 minutes',
|
|
||||||
'Pressure breathing: Sharp exhale with each step x 50 steps',
|
|
||||||
'Pressure breathing with rest step: Combine techniques for 5 minutes',
|
|
||||||
'Lock-step practice: Small steps, maintain rhythm for 100 steps',
|
|
||||||
'Lock-step on steep grade: 18% incline for 10 minutes',
|
|
||||||
'Three-point contact simulation: Hands on knees technique',
|
|
||||||
'Downhill plunge step: Controlled heel-first placement x 50',
|
|
||||||
'Downhill side-stepping: Reduce quad strain for 5 minutes',
|
|
||||||
'Switchback technique: Figure-8 pattern on flat ground',
|
|
||||||
'Video review: Compare to baseline, note improvements (5 minutes)',
|
|
||||||
'Mental rehearsal: Visualize perfect form (5 minutes)'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// PEAK TRAINING
|
|
||||||
{
|
|
||||||
id: 'peak-performance-test',
|
|
||||||
title: 'Peak Performance Test',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 120,
|
|
||||||
description: 'Maximum effort test to gauge expedition readiness',
|
|
||||||
exercises: [
|
|
||||||
'Dynamic warm-up: Full body mobility sequence (10 minutes)',
|
|
||||||
'Progressive loading: Light cardio building intensity (5 minutes)',
|
|
||||||
'Max weight step-up test: Find 3-rep max on 20" box',
|
|
||||||
'Record weight and rest 3 minutes',
|
|
||||||
'VO2 max stair test: Maximum floors climbed in 12 minutes',
|
|
||||||
'Record floors and rest 5 minutes',
|
|
||||||
'Loaded carry test: 50lb pack, max distance in 10 minutes',
|
|
||||||
'Record distance and rest 5 minutes',
|
|
||||||
'Technical circuit: Ladder footwork drill 60 seconds',
|
|
||||||
'Technical circuit: Balance beam with pack 60 seconds',
|
|
||||||
'Technical circuit: Precise foot placements on targets 60 seconds',
|
|
||||||
'Technical circuit: Quick direction changes 60 seconds',
|
|
||||||
'Rest 2 minutes, repeat technical circuit',
|
|
||||||
'Fatigue management: Hold perfect plank to failure',
|
|
||||||
'Recovery heart rate: Record HR at 1, 3, and 5 minutes post-effort',
|
|
||||||
'Cool down walk: Light movement for 10 minutes',
|
|
||||||
'Performance metrics review: Calculate improvements (5 minutes)',
|
|
||||||
'Training plan adjustment: Note weak areas for focus'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
// GENERAL FITNESS - STRENGTH TRAINING
|
|
||||||
{
|
|
||||||
id: 'full-body-strength',
|
|
||||||
title: 'Full Body Strength Workout',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Comprehensive strength training for overall fitness',
|
|
||||||
exercises: [
|
|
||||||
'Treadmill walk: 5 minutes at moderate pace',
|
|
||||||
'Arm circles: 20 forward, 20 backward',
|
|
||||||
'Leg swings: 15 each direction per leg',
|
|
||||||
'Bodyweight squats: 15 reps',
|
|
||||||
'Push-ups: 10 reps',
|
|
||||||
'Barbell back squats: 4 sets of 8-10 reps',
|
|
||||||
'Bench press: 4 sets of 8-10 reps',
|
|
||||||
'Deadlifts: 4 sets of 6-8 reps',
|
|
||||||
'Seated cable rows: 3 sets of 12 reps',
|
|
||||||
'Overhead press: 3 sets of 10 reps',
|
|
||||||
'Lat pulldown: 3 sets of 12 reps',
|
|
||||||
'Dumbbell lunges: 3 sets of 10 reps per leg',
|
|
||||||
'Plank: 3 sets of 60 seconds',
|
|
||||||
'Russian twists with medicine ball: 3 sets of 20 reps',
|
|
||||||
'Hamstring stretch: 30 seconds each leg',
|
|
||||||
'Quad stretch: 30 seconds each leg',
|
|
||||||
'Shoulder stretch: 30 seconds each arm'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'upper-body-hypertrophy',
|
|
||||||
title: 'Upper Body Muscle Building',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 90,
|
|
||||||
description: 'High-volume upper body workout for muscle growth',
|
|
||||||
exercises: [
|
|
||||||
'Arm circles: 15 each direction',
|
|
||||||
'Band pull-aparts: 20 reps',
|
|
||||||
'Light dumbbell presses: 15 reps',
|
|
||||||
'Barbell bench press: 4 sets of 10-12 reps',
|
|
||||||
'Incline dumbbell press: 3 sets of 12 reps',
|
|
||||||
'Cable chest flyes: 3 sets of 15 reps',
|
|
||||||
'Seated dumbbell shoulder press: 4 sets of 10 reps',
|
|
||||||
'Lateral raises: 3 sets of 15 reps',
|
|
||||||
'Front raises: 3 sets of 12 reps',
|
|
||||||
'Barbell curls: 4 sets of 10 reps',
|
|
||||||
'Hammer curls: 3 sets of 12 reps per arm',
|
|
||||||
'Tricep pushdowns: 4 sets of 12 reps',
|
|
||||||
'Overhead tricep extensions: 3 sets of 15 reps',
|
|
||||||
'Face pulls: 3 sets of 15 reps',
|
|
||||||
'Chest stretch: 60 seconds each side',
|
|
||||||
'Tricep stretch: 30 seconds each arm',
|
|
||||||
'Shoulder rolls: 20 forward, 20 backward'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'lower-body-power',
|
|
||||||
title: 'Lower Body Power Development',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 90,
|
|
||||||
description: 'Explosive lower body training for power and strength',
|
|
||||||
exercises: [
|
|
||||||
'Dynamic leg swings: 15 each direction per leg',
|
|
||||||
'Walking lunges: 20 total steps',
|
|
||||||
'Jump squats: 2 sets of 10 reps',
|
|
||||||
'Box jumps: 3 sets of 8 reps',
|
|
||||||
'Power cleans: 5 sets of 3 reps',
|
|
||||||
'Barbell squats: 5 sets of 5 reps (heavy)',
|
|
||||||
'Bulgarian split squats: 3 sets of 8 reps per leg',
|
|
||||||
'Leg press: 4 sets of 12 reps',
|
|
||||||
'Walking lunges with dumbbells: 3 sets of 20 steps',
|
|
||||||
'Single-leg deadlifts: 3 sets of 10 reps per leg',
|
|
||||||
'Calf raises: 4 sets of 20 reps',
|
|
||||||
'Seated calf raises: 3 sets of 15 reps',
|
|
||||||
'Jump rope: 3 sets of 60 seconds',
|
|
||||||
'Foam rolling: Quads, hamstrings, calves (5 minutes)',
|
|
||||||
'Standing quad stretch: 60 seconds each leg',
|
|
||||||
'Seated hamstring stretch: 60 seconds each leg'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// GENERAL FITNESS - CARDIOVASCULAR
|
|
||||||
{
|
|
||||||
id: 'steady-state-cardio',
|
|
||||||
title: 'Classic Cardio Session',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Traditional steady-state cardiovascular training',
|
|
||||||
exercises: [
|
|
||||||
'Light walking: 5 minutes',
|
|
||||||
'Dynamic stretching: Arm swings, leg swings (3 minutes)',
|
|
||||||
'Treadmill jog: Build to comfortable pace over 3 minutes',
|
|
||||||
'Steady running: Maintain conversational pace for 30 minutes',
|
|
||||||
'Incline walking: 5% grade at 3.5mph for 5 minutes',
|
|
||||||
'Cool down jog: Gradually decrease pace over 3 minutes',
|
|
||||||
'Walking: 2 minutes',
|
|
||||||
'Standing quad stretch: 30 seconds each leg',
|
|
||||||
'Calf stretch: 30 seconds each leg',
|
|
||||||
'Hamstring stretch: 30 seconds each leg'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'interval-training',
|
|
||||||
title: 'Cardio Interval Training',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 60,
|
|
||||||
description: 'High-intensity interval training for cardiovascular fitness',
|
|
||||||
exercises: [
|
|
||||||
'Light jog: 5 minutes',
|
|
||||||
'Dynamic warm-up: High knees, butt kicks, leg swings (3 minutes)',
|
|
||||||
'Interval 1: 1 minute hard run, 2 minutes recovery jog',
|
|
||||||
'Interval 2: 1 minute hard run, 2 minutes recovery jog',
|
|
||||||
'Interval 3: 1 minute hard run, 2 minutes recovery jog',
|
|
||||||
'Interval 4: 1 minute hard run, 2 minutes recovery jog',
|
|
||||||
'Interval 5: 1 minute hard run, 2 minutes recovery jog',
|
|
||||||
'Interval 6: 1 minute hard run, 2 minutes recovery jog',
|
|
||||||
'Cool down jog: 5 minutes decreasing pace',
|
|
||||||
'Walking: 3 minutes',
|
|
||||||
'Standing forward fold: 60 seconds',
|
|
||||||
'Runner\'s lunge stretch: 30 seconds each side'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// GENERAL FITNESS - HIIT
|
|
||||||
{
|
|
||||||
id: 'hiit-circuit',
|
|
||||||
title: 'High-Intensity Circuit',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 30,
|
|
||||||
description: 'Fast-paced HIIT circuit for maximum calorie burn',
|
|
||||||
exercises: [
|
|
||||||
'Jumping jacks: 60 seconds',
|
|
||||||
'Dynamic stretching: 2 minutes',
|
|
||||||
'Circuit 1: Burpees 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 1: Mountain climbers 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 1: Jump squats 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 1: High knees 30 seconds, rest 30 seconds',
|
|
||||||
'Rest: 90 seconds',
|
|
||||||
'Circuit 2: Push-ups 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 2: Jumping lunges 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 2: Plank jacks 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 2: Skaters 30 seconds, rest 30 seconds',
|
|
||||||
'Rest: 90 seconds',
|
|
||||||
'Circuit 3: Box jumps 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 3: Battle ropes 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 3: Kettlebell swings 30 seconds, rest 30 seconds',
|
|
||||||
'Circuit 3: Bicycle crunches 30 seconds, rest 30 seconds',
|
|
||||||
'Cool down walk: 3 minutes',
|
|
||||||
'Light stretching: 3 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'tabata-workout',
|
|
||||||
title: 'Tabata Training Session',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 30,
|
|
||||||
description: 'Intense Tabata protocol for conditioning',
|
|
||||||
exercises: [
|
|
||||||
'Light cardio: 3 minutes',
|
|
||||||
'Dynamic warm-up: 3 minutes',
|
|
||||||
'Tabata 1: Jump squats - 8 rounds of 20 sec work, 10 sec rest',
|
|
||||||
'Rest: 1 minute',
|
|
||||||
'Tabata 2: Push-ups - 8 rounds of 20 sec work, 10 sec rest',
|
|
||||||
'Rest: 1 minute',
|
|
||||||
'Tabata 3: Burpees - 8 rounds of 20 sec work, 10 sec rest',
|
|
||||||
'Rest: 1 minute',
|
|
||||||
'Tabata 4: Mountain climbers - 8 rounds of 20 sec work, 10 sec rest',
|
|
||||||
'Cool down walk: 3 minutes',
|
|
||||||
'Deep breathing: 2 minutes',
|
|
||||||
'Light stretching: 3 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// GENERAL FITNESS - BODYWEIGHT
|
|
||||||
{
|
|
||||||
id: 'bodyweight-strength',
|
|
||||||
title: 'No-Equipment Strength Workout',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Complete bodyweight workout requiring no equipment',
|
|
||||||
exercises: [
|
|
||||||
'Arm circles: 15 each direction',
|
|
||||||
'Leg swings: 10 each direction per leg',
|
|
||||||
'Jumping jacks: 30 reps',
|
|
||||||
'Push-ups: 3 sets of 15-20 reps',
|
|
||||||
'Bodyweight squats: 3 sets of 20 reps',
|
|
||||||
'Pike push-ups: 3 sets of 10 reps',
|
|
||||||
'Bulgarian split squats: 3 sets of 12 reps per leg',
|
|
||||||
'Diamond push-ups: 3 sets of 10 reps',
|
|
||||||
'Single-leg glute bridges: 3 sets of 15 reps per leg',
|
|
||||||
'Tricep dips (on chair): 3 sets of 15 reps',
|
|
||||||
'Wall sit: 3 sets of 60 seconds',
|
|
||||||
'Superman holds: 3 sets of 30 seconds',
|
|
||||||
'Plank: 3 sets of 60 seconds',
|
|
||||||
'Side plank: 3 sets of 30 seconds each side',
|
|
||||||
'Cool down stretching: 5 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'calisthenics-progression',
|
|
||||||
title: 'Calisthenics Skill Work',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Progressive calisthenics for strength and skill development',
|
|
||||||
exercises: [
|
|
||||||
'Joint mobility: Wrists, shoulders, hips (5 minutes)',
|
|
||||||
'Scapular pulls: 3 sets of 10 reps',
|
|
||||||
'Negative pull-ups: 3 sets of 5 reps (5-second descent)',
|
|
||||||
'L-sit progression: 3 sets of 15-30 seconds',
|
|
||||||
'Handstand practice against wall: 5 sets of 30 seconds',
|
|
||||||
'Pseudo planche lean: 3 sets of 20 seconds',
|
|
||||||
'Pistol squat progression: 3 sets of 5 reps per leg',
|
|
||||||
'Muscle-up progression: 3 sets of 5 false grip rows',
|
|
||||||
'Dips: 3 sets of 10-15 reps',
|
|
||||||
'Dragon flag progression: 3 sets of 5 reps',
|
|
||||||
'Hollow body hold: 3 sets of 30 seconds',
|
|
||||||
'Arch body hold: 3 sets of 30 seconds',
|
|
||||||
'Front lever progression: 3 sets of 10 seconds',
|
|
||||||
'Skin the cat: 3 sets of 3 reps',
|
|
||||||
'Wrist conditioning: 3 minutes',
|
|
||||||
'Full body stretch: 5 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// GENERAL FITNESS - CORE
|
|
||||||
{
|
|
||||||
id: 'core-strength-basic',
|
|
||||||
title: 'Core Strength Fundamentals',
|
|
||||||
difficulty: 'easy',
|
|
||||||
duration: 30,
|
|
||||||
description: 'Foundation core workout for beginners',
|
|
||||||
exercises: [
|
|
||||||
'Cat-cow: 10 repetitions',
|
|
||||||
'Bird dogs: 10 reps each side',
|
|
||||||
'Dead bugs: 10 reps each side',
|
|
||||||
'Plank: 3 sets of 30 seconds',
|
|
||||||
'Side plank: 3 sets of 20 seconds each side',
|
|
||||||
'Glute bridges: 3 sets of 15 reps',
|
|
||||||
'Bicycle crunches: 3 sets of 20 reps',
|
|
||||||
'Russian twists (no weight): 3 sets of 20 reps',
|
|
||||||
'Leg raises: 3 sets of 10 reps',
|
|
||||||
'Superman: 3 sets of 12 reps',
|
|
||||||
'Mountain climbers: 3 sets of 20 reps',
|
|
||||||
'Child\'s pose: 60 seconds',
|
|
||||||
'Cobra stretch: 30 seconds',
|
|
||||||
'Seated forward fold: 60 seconds'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'advanced-core-workout',
|
|
||||||
title: 'Advanced Core Challenge',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Intense core workout for advanced athletes',
|
|
||||||
exercises: [
|
|
||||||
'Dynamic warm-up: 5 minutes',
|
|
||||||
'Hanging leg raises: 4 sets of 12 reps',
|
|
||||||
'Ab wheel rollouts: 4 sets of 10 reps',
|
|
||||||
'Dragon flags: 3 sets of 5 reps',
|
|
||||||
'Weighted Russian twists: 4 sets of 20 reps',
|
|
||||||
'Decline sit-ups with weight: 3 sets of 15 reps',
|
|
||||||
'Plank to pike on stability ball: 3 sets of 12 reps',
|
|
||||||
'L-sit holds: 3 sets of 20 seconds',
|
|
||||||
'Side plank with hip dips: 3 sets of 15 reps each side',
|
|
||||||
'Pallof press: 3 sets of 12 reps each side',
|
|
||||||
'Turkish get-ups: 3 sets of 3 reps each side',
|
|
||||||
'Hollow body rocks: 3 sets of 30 seconds',
|
|
||||||
'V-ups: 3 sets of 15 reps',
|
|
||||||
'Cool down stretching: 5 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// GENERAL FITNESS - FLEXIBILITY
|
|
||||||
{
|
|
||||||
id: 'full-body-flexibility',
|
|
||||||
title: 'Complete Flexibility Routine',
|
|
||||||
difficulty: 'easy',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Comprehensive stretching for overall flexibility',
|
|
||||||
exercises: [
|
|
||||||
'Light cardio warm-up: 5 minutes',
|
|
||||||
'Neck rolls: 10 each direction',
|
|
||||||
'Shoulder rolls: 15 forward, 15 backward',
|
|
||||||
'Arm circles: 15 each direction',
|
|
||||||
'Standing side bends: 10 each side',
|
|
||||||
'Standing forward fold: Hold 60 seconds',
|
|
||||||
'Standing quad stretch: 60 seconds each leg',
|
|
||||||
'Standing figure-4 stretch: 60 seconds each leg',
|
|
||||||
'Lunging hip flexor stretch: 60 seconds each side',
|
|
||||||
'Seated hamstring stretch: 60 seconds each leg',
|
|
||||||
'Butterfly stretch: 90 seconds',
|
|
||||||
'Seated spinal twist: 60 seconds each side',
|
|
||||||
'Cat-cow: 15 repetitions',
|
|
||||||
'Child\'s pose: 60 seconds',
|
|
||||||
'Cobra stretch: 60 seconds',
|
|
||||||
'Pigeon pose: 90 seconds each side',
|
|
||||||
'Lying spinal twist: 60 seconds each side',
|
|
||||||
'Happy baby pose: 60 seconds',
|
|
||||||
'Savasana: 3 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'dynamic-mobility-flow',
|
|
||||||
title: 'Dynamic Mobility Flow',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 30,
|
|
||||||
description: 'Flowing movement sequence for mobility and flexibility',
|
|
||||||
exercises: [
|
|
||||||
'Joint circles sequence: Ankles, knees, hips, spine, shoulders, neck',
|
|
||||||
'Sun salutation A: 3 rounds',
|
|
||||||
'World\'s greatest stretch: 5 reps each side',
|
|
||||||
'Cossack squats: 10 reps each side',
|
|
||||||
'Inchworm to push-up: 8 reps',
|
|
||||||
'Scorpion stretch: 8 reps each side',
|
|
||||||
'Threading the needle: 10 reps each side',
|
|
||||||
'Hip circles in tabletop: 10 each direction per leg',
|
|
||||||
'Downward dog to cobra flow: 10 repetitions',
|
|
||||||
'Lateral lunges with reach: 8 each side',
|
|
||||||
'Standing figure-8 hip circles: 10 each direction',
|
|
||||||
'Arm thread and reach: 8 each side',
|
|
||||||
'Deep squat with rotation: 10 alternating sides',
|
|
||||||
'Standing backbend: 5 reps with 3-second holds',
|
|
||||||
'Reverse prayer position: Hold 30 seconds',
|
|
||||||
'Deep breathing in child\'s pose: 2 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
|
|
||||||
// GENERAL FITNESS - CIRCUIT TRAINING
|
|
||||||
{
|
|
||||||
id: 'metabolic-circuit',
|
|
||||||
title: 'Metabolic Conditioning Circuit',
|
|
||||||
difficulty: 'strenuous',
|
|
||||||
duration: 60,
|
|
||||||
description: 'High-intensity circuit for metabolic conditioning',
|
|
||||||
exercises: [
|
|
||||||
'Jump rope: 3 minutes',
|
|
||||||
'Dynamic stretching: 3 minutes',
|
|
||||||
'Circuit 1: Kettlebell swings 60 seconds',
|
|
||||||
'Circuit 1: Box jumps 60 seconds',
|
|
||||||
'Circuit 1: Battle ropes 60 seconds',
|
|
||||||
'Circuit 1: Burpees 60 seconds',
|
|
||||||
'Rest: 90 seconds',
|
|
||||||
'Circuit 2: Thrusters 60 seconds',
|
|
||||||
'Circuit 2: Renegade rows 60 seconds',
|
|
||||||
'Circuit 2: Jump squats 60 seconds',
|
|
||||||
'Circuit 2: Mountain climbers 60 seconds',
|
|
||||||
'Rest: 90 seconds',
|
|
||||||
'Circuit 3: Clean and press 60 seconds',
|
|
||||||
'Circuit 3: Plank jacks 60 seconds',
|
|
||||||
'Circuit 3: Skater jumps 60 seconds',
|
|
||||||
'Circuit 3: Medicine ball slams 60 seconds',
|
|
||||||
'Rest: 90 seconds',
|
|
||||||
'Repeat all circuits once more',
|
|
||||||
'Cool down walk: 3 minutes',
|
|
||||||
'Stretching: 5 minutes'
|
|
||||||
]
|
|
||||||
},
|
|
||||||
{
|
|
||||||
id: 'full-body-circuit',
|
|
||||||
title: 'Total Body Circuit Training',
|
|
||||||
difficulty: 'moderate',
|
|
||||||
duration: 60,
|
|
||||||
description: 'Balanced circuit targeting all major muscle groups',
|
|
||||||
exercises: [
|
|
||||||
'Light cardio: 5 minutes',
|
|
||||||
'Dynamic warm-up: 5 minutes',
|
|
||||||
'Station 1: Push-ups 60 seconds',
|
|
||||||
'Station 2: Bodyweight squats 60 seconds',
|
|
||||||
'Station 3: Dumbbell rows 60 seconds',
|
|
||||||
'Station 4: Lunges 60 seconds',
|
|
||||||
'Station 5: Plank 60 seconds',
|
|
||||||
'Rest: 2 minutes',
|
|
||||||
'Station 6: Dips 60 seconds',
|
|
||||||
'Station 7: Step-ups 60 seconds',
|
|
||||||
'Station 8: Pull-ups or lat pulldown 60 seconds',
|
|
||||||
'Station 9: Deadlifts 60 seconds',
|
|
||||||
'Station 10: Bicycle crunches 60 seconds',
|
|
||||||
'Rest: 2 minutes',
|
|
||||||
'Repeat entire circuit once more',
|
|
||||||
'Cool down: 5 minutes stretching'
|
|
||||||
]
|
|
||||||
}
|
|
||||||
];
|
|
||||||
|
|
@ -25,15 +25,3 @@ export interface Experience {
|
||||||
bullets?: string[];
|
bullets?: string[];
|
||||||
}[];
|
}[];
|
||||||
}
|
}
|
||||||
|
|
||||||
export type WorkoutDifficulty = 'recovery' | 'easy' | 'moderate' | 'strenuous';
|
|
||||||
export type WorkoutDuration = 30 | 60 | 90 | 120 | 150 | 180 | 210 | 240 | 270 | 300;
|
|
||||||
|
|
||||||
export interface Workout {
|
|
||||||
id: string;
|
|
||||||
title: string;
|
|
||||||
difficulty: WorkoutDifficulty;
|
|
||||||
duration: WorkoutDuration;
|
|
||||||
exercises: string[];
|
|
||||||
description?: string;
|
|
||||||
}
|
|
||||||
20
src/types/resume.ts
Normal file
20
src/types/resume.ts
Normal file
|
|
@ -0,0 +1,20 @@
|
||||||
|
export interface Position {
|
||||||
|
title: string;
|
||||||
|
dateRange: string;
|
||||||
|
responsibilities: string[];
|
||||||
|
}
|
||||||
|
|
||||||
|
export interface Experience {
|
||||||
|
company: string;
|
||||||
|
location: string;
|
||||||
|
positions: Position[];
|
||||||
|
}
|
||||||
|
|
||||||
|
export interface Education {
|
||||||
|
institution: string;
|
||||||
|
location: string;
|
||||||
|
degree: string;
|
||||||
|
graduationYear: string;
|
||||||
|
gpa: string;
|
||||||
|
coursework: string;
|
||||||
|
}
|
||||||
Loading…
Add table
Add a link
Reference in a new issue