Procedure

1. Assess Sport and Phase: Identify if the focus is Basketball (multi-directional agility/power) or Running (economy/velocity). Check current training history to determine the starting phase:

   • Basketball: Stabilization, Strength, Power, or Reactive Agility.
   • Running: Aerobic Base, Strength/Build, or Speed/Taper.

2. Determine Strength Requirements:

   • For Basketball: Use compute_one_rep_max for major lifts (squat, deadlift). If the user has access to jump data, use the Dynamic Strength Index (DSI). If DSI $\le 0.90$, prioritize ballistic power; if DSI $> 0.90$, prioritize maximal strength.
   • For Running: Prioritize high-load resistance training ($\ge 80%$ 1RM) to improve economy at high speeds, and plyometrics for economy at lower speeds ($\le 12 \text{ km/h}$).

3. Construct the Workouts:

   • Basketball (Integration Focus): Combine resistance training with agility.
     • Stabilization: Focus on core and low-intensity plyometrics.
     • Strength: Heavy compound movements (squats, lunges).
     • Power/Agility: High-intensity plyometrics, resisted sprints, and "Open" reactive drills (stimulus-induced changes of direction).
   • Running (Hybrid Focus):
     • Integrate heavy lifting (squats/calf raises) alongside interval sessions.
     • Combine plyometrics and high-load strength for maximal Running Economy (RE) improvements.

4. Schedule Frequency and Volume:

   • Apply a frequency of 3 times per week for 45 minutes for functional speed improvements.
   • Apply linear periodization: Decrease volume (sets/reps) while increasing intensity (load/speed) as the user approaches their target event or season.

5. Log and Progress:

   • Use add_exercise to populate the specific drills (e.g., T-Drill for basketball, 800m intervals for runners).
   • Create a memory entry using update_memory regarding the user’s current DSI or RE markers to ensure progressive overload in subsequent weeks.
   • Use plan_week to organize the balance between sport-specific practice and the performance training sessions.