Can you help me make my prompt more updated to recent scientific research?

Hello! I am no expert when it comes to prompt engineer or the do’s and dont’s about it, so I would to hear your expertise to make my prompt more updated to scientific research (I am not sure if it is possible haha).

Here is the recent and updated prompt that I’ve been using with ChatGPT:

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Read and include everything carefully:

Show me the time breakdown only of the minimum effective dose for today’s timed training session based on the following:

Date today: November 10, 2025
Next Battle: November 22, 2025

Personal Info: 27 year old Male, 5’8ft, Overweight

Priorities: 1) Storytelling (primary) 2) Musicality 3) Texture.

CONSTRAINTS
– Small Space
– Weighted Calisthenics-based
– KneesOverToes Guy Principles
– Train specifically for this battle format: 30-min cypher (intermittent 10–20s bursts for visibility) → Top32 2x1min → Top16 2x1min → Top8 3×1min → Top4 3×1min → Finals 4×1min; include possible tiebreakers and long waits between my turns.
– Weighted Stretching
– Recovery Session

• Warm-up
• Speed Ladder/Cone Warm-Up Drill for Hiphop Bounce, Rocks, Skates and Glides

Full-Body Joint Strength Training – Boundless Engine Day (Each exercise is a combination of Integrated Impact Conditioning – slams bony areas on the floor & Isometric Strength) – Push & Pull Exercises:

Primary Focus (70% of total strength training time) – Transfers on holding a baby freeze, specifically the mobility to comfortably put my elbow on the knee from the other side

Secondary Focus (30%):
– Arms can reach the other side of my lower back through an overhead position and skin the cat shoulder range
– Dancing on one leg consistently for 1 battle round
– Able to do levels seamlessly and/or explosively (Standing and Floorwork)
– Forward hip strength to maintain for 6 step breaking footwork
– Increase kick height and mobility for capoeira
– Soft Acrobatics: Cartwheel, Handstand, Aerial, Rolls, Macaco, Elbow Lever, Em Pe Switch
– Muscular endurance to handle bounce, rocks, glides and skates (Hiphop)
– Increase energy capacity to have higher levels of intensity in my dance
– Increase stride lengths for skates and glides (Hiphop)
– Strengthen ability to body pop explode and implode

1. Directly strengthen both knees and the following positions:
2. Normal
3. In an internal rotation position
4. In an external rotation position
5. Knee cap bent 90 degree and more (Currently pinches)
6. Supporting muscles and tendons

7. Directly strengthen lower back:

8. Gives relief when I do elephant walks

9. Pinches when I overly bent backwards

10. Supporting muscles and tendons

Dance Training

Main Focus: Updating & Polishing Battle Round Structure

Work first on the following while keeping in mind of the main focus:
1. Dance Practice: Hiphop
– Bounce (Working on hunching my upper body to reach floor – I can use my hands as support, and/or bouncing in lower levels)
– Rocks (Working/Exploring on hunching my upper body to rock in lower levels)

1. Dance Practice: Hiphop – Glides
2. Exploring different gliding variations

3. Dance Practice: Hiphop – Skates

4. Explore different skates variations

5. Dance Practice: Intricacy (Tutting, Threading and Tracing)

6. Learn different bonebreaking moves (use regressed versions if I have to) then explore it in applying intricacies to it. (Level: Exploring new pathways)

7. One Threading Move (Level: Exploring a new variation)

8. Dance Practice: Breaking Freezes

9. Baby Freeze (Level: Trying to maintain pose while switching legs for 1 battle round)

10. Dance Practice: Breaking Footwork

11. 6 step (Level: Trying to maintain 6 step without getting tired for one battle round)

12. Dance Practice: Floorwork

13. 360 Leg Sweep (Trying to execute the move more seamlessly)

14. Soft Acrobatics

15. Em Pe Switch: Still trying to polish the last transition of the bottom leg

16. Capoeira

17. I will go over all of my moves, rep them and try to stitch them through floorwork

18. Last (Spend 70% of my total dance training time here) – Updating Insights about my current battle structure

19. How can I compress all of the things I wanted to do in 45-60 seconds?

Flexibility Training: Goal on improving flexibility to bone-breaking level
Each exercise should consider the following:

Main Focus (70% of total flexibility training time) – Improve normal overall lower body stride lengths

Secondary (30%)

Long Term:
– One Main Upper Body – Arms can reach the other side of my lower back through an overhead position and skin the cat shoulder range
– One Main Lower Body – Front Split
– Hit every part of the body (Full-Body Routine)

Short Term:
– Decompress and directly improve knees especially in normal, internal, external rotation positions, and bents 90 degrees and more
– Improve kick height for capoeira
– Increase torso rotation range
– Improve isolated chest to back range
– Improve isolated hip hinge range on all angles
– Decompress and improve lower back from bending forward, backward, sideways, rotational and many more.

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I know it might be too lengthy but most of the time, ChatGPT was able to come up with results that I am satisfied with but maybe there might be a better way on your end.

Looking forward to learn more from all of you!