Procedure

1. Assess Season Timeline: Determine the user's current week in their 12-week competitive schedule. Identify the upcoming 3-week loading / 1-week deload blocks.

2. Establish the Weekly Microcycle: Set up the standard maintenance schedule:

   • Tuesday: Strength & Power (Main Session)
   • Thursday: Speed Maintenance (Short sprints)
   • Saturday: Match Day
   • Other Days: Recovery/Tactical training

3. Build the Strength & Power Session (Tuesday):

   • Use create_workout for the Tuesday session.
   • Add the following exercises with add_exercise:
     • Trap Bar Deadlift: 3 sets x 3–5 reps (RPE 8–9). Cue: "Drive the floor away."
     • Bulgarian Split Squat: 3 sets x 6–8 reps (RPE 7–8). Cue: "Drive through mid-foot."
     • Nordic Hamstring Curl: 3 sets x 5–6 reps (RPE 8). Cue: "Fight the fall."
     • Weighted Pull-Ups: 3 sets x 6–8 reps (RPE 8). Cue: "Pull shoulders down and back."
     • DB Bench Press: 3 sets x 6–8 reps (RPE 8). Cue: "Press the weights away."
     • Pogo Hops: 3 sets x 5 reps (Max Effort). Cue: "Minimum ground contact time."

4. Build the Speed Maintenance Session (Thursday):

   • Create a session focused on low-volume, high-intent movement.
   • Acceleration: 2 x 10m sprints (2 min recovery).
   • Max Velocity: 2 x 30m sprints (3–5 min recovery).
   • Note: Ensure total volume is under 100m.

5. Apply Block-Specific Progression:

   • Block 1 (Wks 1-4): Focus on form and baseline RPE.
   • Block 2 (Wks 5-8): Increase weight by 2.5–5% in the same rep ranges.
   • Block 3 (Wks 9-12): Maintain weight but maximize concentric speed ("intent").

6. Implement Deload Protocol:

   • Every 4th week (Wk 4, 8, 12), use update_workout to modify the plan:
   • Reduce total sets by 50%.
   • Maintain high intensity (weight) but cap effort at RPE 6–7.

7. Monitor & Adjust:

   • If the user reports excessive fatigue before match day, verify that strength work is at least 48–72 hours prior to kickoff.
   • Emphasize eccentric hamstring work (Nordics) for injury prevention throughout the 12 weeks.