Tools used

get_current_week
create_week
create_workout
add_exercise
update_workout
get_user_preferences
remember
plan_week

Procedure

Phase Identification: Determine the current week within the 8-week cycle.
- Weeks 1–4: Block 1 (Adaptation)
- Weeks 5–8: Block 2 (Intensification)
Weekly Structure Setup: Use create_week to establish a 4-day training split:
- Monday: HIIT / Aerobic (MAS-based)
- Tuesday: Strength / Power (Lowe Body Focus)
- Wednesday: Active Recovery (Mobility)
- Thursday: RSA / Anaerobic (Sprint repeats)
- Friday: Strength / Power (Complex Training)
- Saturday: Game Simulation (SSGs)
- Sunday: Rest
Programming Block 1 (Weeks 1-4):
- Aerobic (Mon): Create intervals starting at 4x4 min (90-95% MAS) in Weeks 1-2, progressing to 5x4 min (95-100% MAS) in Week 3.
- Strength (Tue/Fri): Add general hypertrophy lifts (Back Squat, RDL, Pull-up, Bench). Set 3x8–12 reps at RPE 7–8.
- Anaerobic (Thu): Program 6x30s sprints with 90s recovery.
- Deload (Week 4): Reduce interval volume by 50% and sets by 40%. Maintain intensity (90% MAS).
Programming Block 2 (Weeks 5-8):
- Aerobic (Mon): Transition to short HIIT (10s work / 10s rest) at 100-110% MAS. 2 sets of 8 minutes.
- Strength (Tue/Fri): Implement Complex Training. Pair a heavy lift (e.g., Squat 3-5 reps) with a plyometric move (e.g., Box Jump 5 reps). Set RPE to 9.
- Anaerobic (Thu): Program Repeat Sprint Ability (RSA) at 6x30m with 20s recovery.
- Taper (Week 8): Reduce total volume by 60%. Keep sprint speeds and weight loads high but with minimal repetitions (e.g., 2-3 reps).
Progressive Overload Management:
- Monitor RPE and MAS percentages weekly.
- Use update_workout to adjust "RSA Recovery" time downward (90s $\rightarrow$ 60s $\rightarrow$ 40s $\rightarrow$ 20s) as the player progresses.
- Consolidate progress in the user memory using remember to track MAS improvements.
Execution:
- Use plan_week to populate the calendar with specific interval durations and loading parameters defined in the research brief.
- Ensure every session includes a specific "Primary Physiological Target" note (e.g., "Target: Lactate Tolerance" or "Target: Force Production").