Procedure

1. Phase 1: General Strength (Weeks 1–4)

   • Create a 4-day weekly split focused on hypertrophy and base strength.
   • Set primary compound movements at 70–80% 1RM.
   • Day 1 (Lower Body): Front squats or safety bar squats, RDLs, core stability.
   • Day 2 (Upper Body): Dumbbell bench press (avoid heavy barbell bench), pull-ups, scapular rows.
   • Day 3 (Rotational Power): Half-kneeling rotational medicine ball tosses, sprints, lateral bounds.
   • Day 4 (Full Body): Med ball slams, split squats, core rotation.
   • Target RPE 7–8 (2–3 Reps in Reserve).

2. Phase 2: Power Conversion (Weeks 5–8)

   • Shift focus to explosive lifts and higher intensity (85%+ 1RM).
   • Maintain the 4-day split but reduce total volume.
   • Prioritize movement velocity in medicine ball work and sprints.
   • Target RPE 8–9 (1–2 Reps in Reserve).

3. Phase 3: Peaking/Taper (Weeks 9–10)

   • Reduce volume to "Very Low" while maintaining "Max" intensity/speed in Week 9.
   • Week 10: Implement a taper with moderate intensity and very low volume to ensure CNS freshness for opening day.

4. Progression Management

   • Apply the 2-for-2 Rule: If the user completes 2 extra reps over the goal in the final set for 2 consecutive sessions, increase load.
   • Load Increments: 2.5–5% (2.5–5 lbs) for upper body; 5–10% (5–10 lbs) for lower body.

5. Deload Execution (Week 4 & Week 8)

   • Maintain training frequency (number of sessions).
   • Reduce load to 60–70% of the previous week's weight.
   • Reduce total sets by 30–50%.
   • Cap effort at RPE 6 (4+ Reps in Reserve).

6. Safety & Selection Constraints

   • Replace heavy barbell bench and overhead presses with dumbbell variations and push-ups to protect the shoulder and scapular mobility.
   • Favor front squats over back squats to maintain upright torso and reduce spinal load.
   • Ensure every session includes transverse plane (rotational) work.