Procedure

1. Phase 1: Landing & Stability (Weeks 1-2)

   • Use create_week to initialize sessions for the first two weeks.
   • Use create_workout to schedule two sessions per week, ensuring 48–72 hours of recovery between them.
   • Add primary exercises via add_exercise: Box Jumps (Low), Squat Jumps (BW), Altitude Landings (Drop & Stick), and Lateral Hop-to-Stick.
   • Set volume targets: 60–80 ground contacts per session.
   • Attach specialized notes using create_note for "Quiet Feet" biofeedback and "Tri-Joint Absorption" (simultaneous ankle, knee, and hip flexion).

2. Phase 2: Force Generation (Weeks 3-5)

   • Use create_week for the mid-phase.
   • Transition jumping focus to Countermovement Jumps (CMJ) and Broad Jumps.
   • Transition deceleration focus to Deceleration Step-downs and Loaded Reverse Lunges.
   • Increase volume towards 100 ground contacts per session.
   • Add coaching cues: "Maximal Intent" (100% effort on every rep) and "Intermediate Dip" (avoid deep squats when stopping to minimize transition time).

3. Phase 3: Max Power & SSC (Weeks 6-7)

   • Use create_week and add_exercise to shift to high-intensity reactive movements.
   • Include Depth Jumps, Hurdle Hops (Continuous), Rapid Stop-and-Go Sprints, and Lateral Bounds (for max distance).
   • Increase volume to 100–120 ground contacts.
   • Add critical cues: "Stiff Ankles" (maintain stiffness during reactive jumps) and "Rearward Lean" (shift center of mass behind base of support to stop momentum).

4. Phase 4: Deload & Peak (Week 8)

   • Plan the final week using create_week.
   • Apply volume reduction rules: Use update_workout to reduce total sets and repetitions by 50–60%.
   • Modify impact: Replace high-impact depth jumps with light Box Jumps or Pogo Hops.
   • Maintain high effort on the reduced repetitions to preserve neural drive.

5. Technical Guidance Integration

   • For all sessions, ensure the user is aware of the "Plyometric Continuum" moving from slow to fast Stretch-Shortening Cycle (SSC) activities.
   • Continuously monitor for knee valgus (knees caving in), especially during landing-heavy sessions in Phase 1.