Select your sport, match day and club training nights to generate a pro-style Match-Day Minus/Plus (MD+1 to MD-1) microcycle that places your primary lower-body strength stimulus 96 hours before kickoff (MD-4) and a fast, low-soreness neural primer 48 hours before kickoff (MD-2).
Core Equation & Guard-Rail
Primary Heavy Lift = MD+2 / MD-4 (96h Pre-Match) · Neural Primer = MD-2 (2–3 sets × 2–3 reps @ 3–4 RIR)
Avoid introducing unfamiliar eccentric exercises (such as new heavy RDLs or split squats) within 72 hours of a fixture: novel eccentric work can cause delayed-onset muscle soreness that takes the edge off sprinting and changing direction.
Methodology, Guides & Coaching
MD+2 / MD-4 (96h Pre-Game)
3-4 sets × 3-5 reps @ 2 RIR
MD-2 (48h Pre-Game)
2-3 sets × 2-3 fast reps @ 3-4 RIR
| Microcycle Day | Session Type | Target Prescription |
|---|---|---|
| MD (Sat) | Match Day (Saturday) | 100% Match Output · Competition & post-match carbohydrate + fluid replacement |
| MD+1 (Sun) | Recovery Day | Zone 1 Flush / Pool · Sleep extension, light mobility & soft tissue recovery |
| MD+2 / MD-4 (Mon) | Primary Heavy Strength Window | 3-4 sets x 3-5 reps @ 2 RIR · Highest neural & lower-body strength stimulus of the week (96h before match) |
| MD-3 (Tue) | Club Field / Court Session 1 (Tue) | High Skill + Upper Strength · Pair upper-body push/pull before or 6h after team training |
| MD-2 (Thu) | Neural Primer & Team Run | 2-3 sets x 2-3 fast reps @ 3-4 RIR · Bar speed & intent only; zero eccentric soreness before game |
| MD-1 (Fri) | Captain’s Run / Activation | 15 min mobility & CNS wake-up · Glycogen top-up, hydration & early sleep window |
General fitness and training estimates only. Not medical advice.
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Primary Heavy Lift = MD+2 / MD-4 (96h Pre-Match) · Neural Primer = MD-2 (2–3 sets × 2–3 reps @ 3–4 RIR)
Avoid introducing unfamiliar eccentric exercises (such as new heavy RDLs or split squats) within 72 hours of a fixture: novel eccentric work can cause delayed-onset muscle soreness that takes the edge off sprinting and changing direction.
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Verified Literature
When strength and endurance share a week we space and shape them using this meta-analysis, so one goal never quietly eats the other.
Wilson, J.M., Marin, P.J., Rhea, M.R., Wilson, S.M.C., Loenneke, J.P. & Anderson, J.C. "Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises." Journal of Strength and Conditioning Research, 2012;26(8):2293-2307. doi:10.1519/JSC.0b013e31823a3e2d
View the sourceReps in reserve is how we ask you to rate a set, a scale built so your effort on the day sets the load rather than a fixed number on paper.
Helms, E.R., Cronin, J., Storey, A. & Zourdos, M.C. "Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training." Strength and Conditioning Journal, 2016;38(4):42-49. doi:10.1519/SSC.0000000000000218
View the sourceHow your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults.
American College of Sports Medicine. "American College of Sports Medicine position stand. Progression models in resistance training for healthy adults." Medicine & Science in Sports & Exercise, 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670. Widely cited as Ratamess, N.A. et al., 2009, after the writing group's lead author.
View the sourceDeep-Dive Training Guides
Automatic Tracking & Adaptation
Inside Pelaris, you never need to punch numbers into a spreadsheet. Every logged set, run and check-in updates your estimates automatically and adapts next week’s sessions.
Hybrid & Sport
Concurrent Training Scheduler
Build a hybrid lifting and cardio week that limits the interference effect with 6-hour same-day gaps and 48-hour buffers after heavy lower-body days.
Hybrid & Sport
Swim Dryland Volume Calculator
Scale weekly swimmer dryland gym sessions, sets per exercise, 1:1 shoulder prehab ratios and meet taper volume from your weekly pool metres.
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HYROX Pace & Split Calculator
Calculate your HYROX compromised 1km run pace, Roxzone transition budget and target station splits across all 8 runs and 8 functional workout stations.
Monday (MD+2 / MD-4) or Tuesday morning (MD-4), giving your legs about 96 hours to clear fatigue before a Saturday kickoff.
Performed 48 hours before match day (Thursday for a Saturday fixture), a neural primer uses 2-3 sets of 2-3 explosive reps at 75-82% 1RM (3-4 RIR) with full rest to potentiate fast-twitch motor units without causing muscle soreness.
Many coaches hold in-season strength with a small number of hard sets, around 4 to 6 per muscle group a week, as long as intensity stays high (at or above about 80% 1RM). It is a starting point to adjust with your coach, not a guarantee.