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StrengthPeriodization

in-season basketball strength maintenance

v1

A 12-week intermediate program focused on preserving strength and power during a competitive basketball season using a 3:1 loading paradigm.

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install in-season basketball strength maintenance and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Eligibility & Baseline

    • Confirm the user is an intermediate player (6–12+ months of consistent training).
    • Verify current 1RM for primary lifts (Trap Bar Deadlift, DB Bench Press) using get_user_history or compute_one_rep_max.
    • Identify the season schedule to ensure sessions are placed 48 hours before or 24 hours after games.

  2. Initialize 12-Week Structure

    • Use create_week to establish a 12-week periodization plan following a 3:1 loading paradigm (3 weeks maintenance, 1 week deload).
    • Schedule 2 sessions per week.

  3. Deploy Block 1: Baseline Maintenance (Weeks 1–3)

    • Set intensity to 85% of 1RM.
    • Program 2–3 sets of 3–6 reps for primary lifts.
    • Use create_workout and add_exercise to include:
      • Trap Bar Deadlift (Power)
      • Weighted Pull-ups (Vertical Pull)
      • DB Bench Press (Push)
      • Bulgarian Split Squat (Unilateral)
      • Pallof Press (Core)
      • Pogo Jumps (Plyometric)

  4. Execute Deload Protocol (Weeks 4, 8, 12)

    • Week 4 & 8: Reduce intensity to 60–70% 1RM. Reduce sets to 1–2.
    • Week 12 (Taper): Reduce intensity to 60% 1RM. Reduce volume to 1 set of 2–3 reps.
    • Instruct the user to maintain 4–5 Reps in Reserve (RIR).

  5. Deploy Block 2: Intensification (Weeks 5–7)

    • Increase intensity to 87–90% 1RM using update_training_max.
    • Adjust volume to 2–3 sets of 3–5 reps.
    • Ensure any weekly weight increases do not exceed 10%.

  6. Deploy Block 3: Peak Maintenance (Weeks 9–11)

    • Increase intensity to 90–93% 1RM.
    • Adjust volume to 2 sets of 2–3 reps.

  7. Apply Autoregulation (Ongoing)

    • Monitor session feedback.
    • If RPE exceeds intended intensity (e.g., an RPE 8 feels like RPE 10), instruct the user to reduce the load by 5–10% for that specific session to manage CNS fatigue.

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