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StrengthMobilityPeriodization

Iron-Optimized Intermediate Training

v1

An 8-week intermediate fitness program using linear periodization and specialized coaching for athletes at risk of iron deficiency.

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iron-statusperiodizationintermediatestrength-trainingrecovery

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install Iron-Optimized Intermediate Training 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. Initial Assessment and Safety Check

    • Identify if the user is an intermediate trainee (6–12 months experience).
    • Screen for symptoms of iron deficiency (unexplained fatigue, performance drops).
    • Safety Requirement: If the user plans high-dose iron supplementation, mandate a clinical blood panel (Ferritin/Hemoglobin) and medical supervision before proceeding.
    • Use create_note to document baseline RPE and any existing bloodwork markers (e.g., Ferritin < 30 μg/L).

  2. Establish Nutrient Timing Guidelines

    • Set macro targets using set_user_macro_targets, prioritizing high carbohydrate intake on hard training days to mitigate IL-6 and hepcidin response.
    • Create a note for the user regarding the "Hepcidin Window":
      • Avoid iron-rich meals or supplements 3–6 hours post-exercise.
      • Recommend iron intake in the morning or 6–12 hours after intense training.
      • Advise pairing non-heme iron with Vitamin C and avoiding calcium/tannins during these meals.

  3. Phase 1: Baseline & Overload (Weeks 1-3)

    • Use create_week to build a 4-day Upper/Lower split.
    • Week 1: Set intensity to RPE 7-8 for technical proficiency.
    • Week 2: Increase load by 2.5–5% or add +1 rep per set.
    • Week 3: Target RPE 9, training near failure to maximize mechanical tension.

  4. Phase 2: First Deload (Week 4)

    • Apply a deload protocol using apply_deload_template or manual updates:
      • Reduce total sets by 30–50%.
      • Reduce working weights to 80–90% of Week 3 loads.
      • Capping effort at RPE 5-6 (3–5 Reps in Reserve).
    • Note: Focus on iron replenishment and systemic recovery.

  5. Phase 3: Reset & Peak (Weeks 5-7)

    • Week 5 (Reset): Start at Week 1 weights plus a small increment (RPE 7-8).
    • Week 6 (Overload III): Increase volume to push for personal bests (RPE 8).
    • Week 7 (Overload IV): Peak intensity at RPE 9-10.

  6. Phase 4: Recovery & Performance Test (Week 8)

    • Implement a second deload similar to Week 4 (50% volume reduction, RPE 5-6).
    • Schedule a final strength or performance test at the end of the week.

  7. Ongoing Monitoring

    • During Weeks 1-3 and 5-7, monitor for "unexplained" fatigue.
    • During Weeks 4 and 8, use get_week_stats to ensure volume reductions were met and assess restoration of vigor.

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