Strength & Conditioning Program Builder

A Python-based application that helps strength and conditioning coaches design, visualize, and optimize training programs using block periodization principles. ref: Tripashic Training by Cal Dietz

Features

• Block Periodization Design: Create training programs using different training blocks:

  • Strength
  • Power
  • Speed
  • Hypertrophy

• Program Analysis:

  • Training intensity profiles
  • Residual training effects visualization
  • Optimized mini-block recommendations
  • Weekly schedule generation
  • Program timeline visualization

• Optimization Tools:

  • Mini-block implementation suggestions
  • Peak week planning
  • Training load distribution
  • Recovery considerations

Installation

1. Clone the repository:

bash

git clone https://github.com/EngCaioFonseca/strength_n_cond_designer.git

cd strength_n_cond_designer

2. Install required packages:

bash

pip install -r requirements.txt

3. Run the application:

bash

streamlit run SnC_program_builder.py

Dependencies

• Python 3.8+
• Streamlit
• Plotly
• Pandas
• NumPy

Usage

1. Select the number of training days per week
2. Choose your training blocks in sequence
3. Analyze the generated program, including:
   • Intensity distribution
   • Residual effects
   • Block analysis
   • Weekly schedule
   • Program timeline

Program Components

Training Blocks

• Strength Block: Focus on maximal force production
• Power Block: Emphasis on rate of force development
• Speed Block: Maximum velocity development
• Hypertrophy Block: Muscle mass development

Mini-Blocks

Maintenance blocks designed to retain adaptations from previous training phases:

• Strength maintenance: 2-3 sets at 80-85% 1RM
• Power maintenance: Explosive movements at 60-70% 1RM
• Speed maintenance: Short sprints and plyometrics
• Hypertrophy maintenance: 2-3 sets of main exercises

Peak Week

Optimized final week to maximize performance for competition:

• Reduced volume
• Maintained intensity
• Integration of all training qualities

Visualizations

1. Intensity Profile:

   • Shows training intensity distribution over time
   • Displays min/max intensity ranges
   • Block transition markers

2. Residual Effects:

   • Original training effects
   • Optimized effects with mini-blocks
   • Peak week integration

3. Program Timeline:

   • Gantt chart of training blocks
   • Mini-block placement
   • Peak week timing

4. Weekly Schedule:

   • Training day distribution
   • Intensity allocation
   • Recovery periods

Contributing

1. Fork the repository
2. Create your feature branch (git checkout -b feature/AmazingFeature)
3. Commit your changes (git commit -m 'Add some AmazingFeature')
4. Push to the branch (git push origin feature/AmazingFeature)
5. Open a Pull Request

License

This project is licensed under the MIT License - see the LICENSE.md file for details

Acknowledgments

• Based on block periodization principles
• Incorporates residual training effects research
• Optimized for strength and conditioning applications

Contact

Caio Fonseca - engcaiofonseca@protonmail.com

Project Link: https://github.com/EngCaioFonseca/strength_n_cond_designer

Screenshots

Future Improvements

• Add exercise library
• Include volume calculations
• Export program to PDF
• Add custom block creation
• Implement athlete profiles
• Add performance tracking