Prompt shell
Replace highlighted brackets, then copy.
Plan a 4-week strength block for [sport/position]. Include 3 lifts focus, sets/reps, tempo, and weekly progression.
How to use
sport/position- replace the bracketed field with your info
Provide (Inputs)
- Sport/position
- Days/week
- Equipment
- Goal (power/strength)
Expected output (Outputs)
- Weekly split
- Exercise list
- Progression notes
Tips
- Keep main lifts low volume, high quality.
- Pair heavy lifts with mobility.
- Deload every 4th week if needed.