12-Week Master Plan — The Training Roadmap¶
A three-phase periodization plan that walks a player through the engine stack in order: feel the ground force first, synchronize the chain second, then tune the racket's inertia and the tactical layer last. Pairs with the Final Checklist for the Player and the thresholds in Constants and KPIs.
The Three Phases¶
| Phase | Weeks | Focus | Key Metric | Goal |
|---|---|---|---|---|
| 1 | 1-4 | Energy Flow (DET) | GRF | Feel ground force transfer through the core |
| 2 | 5-8 | Synchronization (NKF) | $\sigma_{sync}$ | Master the sequence: feet → hips → shoulders |
| 3 | 9-12 | Inertia and Meta (DIT) | $P_{error}$ | Optimize racket weight and shot selection |
Phase 1: Energy Flow (DET) — Weeks 1-4¶
Week 1 — Feel the GRF. Ground-force awareness work, foam rolling, dynamic stretching, shadow swings focused on "pushing into the ground."
Week 2 — Basic loading. Bend the knees to 100-120 degrees at the trophy pose, GRF jump drills, slow forehands focused on energy flow.
Week 3 — Elastic fascia. Light plyometrics, fascial stretching, forehands with a clearly felt pre-stretch.
Week 4 — Integrate DET. Forehands at 70% speed with DET as the sole focus, AI video review.
KPI: GRF clearly felt on 70% of strokes.
Phase 2: Synchronization (NKF) — Weeks 5-8¶
Week 5 — Basic rhythm. Metronome counting (1-2-3-4), breath-motion sync, footwork without a racket.
Week 6 — 4-segment slow motion. Feet → hips → shoulders → arm, broken apart, then gradually fused into one motion.
Week 7 — Visualization plus live reps. Visual-motor overlay, slow rallies focused on timing.
Week 8 — Full sync test. Full-speed rally, AI-measured $\sigma_{sync}$.
KPI: $\sigma_{sync} \geq 0.92$ on 80% of strokes.
Phase 3: Inertia and Meta (DIT + Strategy) — Weeks 9-12¶
Week 9 — Swingweight tuning. Lead-tape experiments, shadow swings with the heavier racket, sweet-spot hunting.
Week 10 — $P_{error}$ profiling. Log where opponents break down, heatmap analysis, Smart Index drills.
Week 11 — Tactical integration. Apply $P_{error}$ patterns in live rallies, "squeeze" tactics, leverage-point awareness.
Week 12 — Match simulation. Full sets with AI analysis, measuring every KPI, full evaluation.
KPIs Across the 12 Weeks¶
| Week | DET % | $\sigma_{sync}$ | $K_{wrist}$ | $P_{error}$ optimization |
|---|---|---|---|---|
| 1 | 60% | 0.70 | 0.65 | — |
| 4 | 75% | 0.80 | 0.75 | — |
| 8 | 85% | 0.90 | 0.82 | — |
| 12 | $\geq$ 92% | $\geq$ 0.92 | $\geq$ 0.85 | Smart Index high |
HRV-Based Adjustment¶
| HRV | Phase adjustment |
|---|---|
| Low (20%+ drop) | Reduce intensity by 50% |
| Medium | Technical focus |
| High | Explosive focus |