Strength coach weekly recovery targets planner

Readiness guidance

• Keep hard days intentional and rest days honest—do not casually turn easy days into another push.
• Bias any trim toward accessories so the primary hard day can stay productive.
• Use simpler hold rules when a niggle appears mid-week instead of rewriting the whole block.

Rest and practice rules

• Write one recovery rule on the card this week—no vague rest-more notes across every day.
• Protect at least one full easy or rest day after the hardest session.
• Prefer fewer finishable hard days over a packed week that never recovers.
• Space hard days so the client is not grinding on back-to-back low-readiness mornings.

What not to push yet

• Do not add another hard day until the planned rest and readiness rules are mostly followed.
• Do not invent a second grind session mid-week because one warm-up felt easy on paper.
• Do not turn every sore day into optional high-effort work while recovery is still fragile.

Coaching rules

• Choose one primary recovery rule from hard-day load, sleep/stress, and joint status—not a vague rest-more note.
• Match recovery ambition to week goal and adherence.
• Park extra hard work until the current rest and readiness target is mostly honest.
• Review the same recovery target next week before inventing a denser hard-day calendar.