Procedure

1. Assess Athlete Profile and Goal

   • Determine the user's experience level (Novice vs. Intermediate/Advanced).
   • Identify the target sport and current season phase (Preparatory, First Transition, Competition, or Second Transition).
   • Use get_user_history to establish baseline 1RM values or use compute_one_rep_max if recent lift data is available.

2. Select Periodization Model

   • For Novice athletes or those in a general Preparatory phase: Use Linear Periodization (LP).
   • For Intermediate/Advanced athletes: Consider Undulating Periodization (UP) to provide frequent stimulus changes and avoid plateaus.

3. Define the Macrocycle Phase

   • Preparatory Phase: Focus on high volume and moderate intensity (60–80% 1RM) to build hypertrophy and base conditioning.
   • First Transition: Shift toward sport-specific movements; increase intensity and decrease volume.
   • Competition Phase: Focus on maintenance and peaking. Use high intensity (>80% 1RM) and low volume.
   • Second Transition: Plan active recovery with low-intensity, non-specific activities.

4. Incorporate Sport-Specific Elements

   • Field Sports (e.g., Soccer): Use add_exercise to include plyometrics (box jumps), interval sprints, and lower-body stability drills.
   • Court Sports (e.g., Basketball): Include lateral lunges, reactive agility drills, and vertical jump mechanics.
   • Aquatic Sports (e.g., Swimming): Focus on dryland pull-ups and rotator cuff stability exercises.

5. Build the Microcycles (Weekly Structure)

   • Use create_week to initialize the training block.
   • Use create_workout to define individual sessions.
   • Apply intensity and volume targets based on the specific goal:
     • Maximal Strength: $\geq 80%$ 1RM, 1–6 reps.
     • Power: 30–70% 1RM, maximal velocity (e.g., cleans, med ball throws).
     • Hypertrophy: 60–80% 1RM, 6–12 reps.

6. Execute 12-Week Linear Progression (Example Template)

   • Weeks 1-4 (Hypertrophy): 5 sets of 10 reps @ 65–70% 1RM.
   • Weeks 5-8 (Basic Strength): 4 sets of 6 reps @ 75–80% 1RM.
   • Weeks 9-12 (Power/Max Strength): 3 sets of 3–4 reps @ 85–90% 1RM.

7. Monitor and Adjust

   • Review weekly completion and feedback to adjust loads for the subsequent microcycle.