Traditional Shotokan-style karate: kihon (stances, arm and leg techniques, blocks, footwork), kata, the forms of kumite up to ippon shobu, plus the Enbu and Fuku-go events from ITKF / FRKT competitions. Every technique aims for the “decisive blow” (todome waza): correct form, speed, kime, distance and zanshin.
The program is built from the PlanSports training catalogue for Traditional karate: 90 techniques in 12 families, 28 drills and 8 tactical principles. In the app you pick what you work on today, log attempts and successes per technique, and your coach sees the progress.
Three sessions built from the drills below, from beginner to advanced. Durations are indicative; in the app you swap drills and log each one.
Day 1
approx. 67 min
Day 2
approx. 60 min
Day 3
approx. 72 min
90 techniques in 12 families. For each: what it is, key points and common mistakes. Open a family to see them.
Natural stance, feet shoulder-width apart (hachiji: toes slightly turned out; heiko: parallel). The starting point from yoi.
Forward stance: about 60-70% of the weight on the front leg, front knee over the toes, back leg straight. Length roughly twice shoulder width.
Backward stance: about 70% of the weight on the back leg, back knee pushed out, heels on the same line. Typical for defending with shuto-uke.
Horse-riding stance: feet parallel, about twice shoulder width apart, weight even, knees pushed out. The stance of the Tekki kata.
“Rooted” stance, between zenkutsu and kiba: both knees bent and pushed out, weight almost even. Very stable, used in Sochin and in kumite.
Cat stance: almost all the weight on the back leg, the front foot touches the floor only with the ball of the foot, ready to kick (mae-geri).
Short stance with the knees squeezed inward and tension on the inner thighs; stable at close range.
Half-moon stance, the long version of sanchin-dachi, moving in a crescent (Hangetsu kata).
Crossed-leg stance, used as a transition or for landing after a jump (Heian Yondan, Heian Godan, Tekki).
The standard step in zenkutsu-dachi: the back foot passes the supporting foot in a crescent and becomes the front foot (e.g. in oi-zuki).
A slide in which both feet move almost simultaneously, keeping the stance; used for kizami-zuki or to get out of distance.
The back foot closes towards the front one, then the front foot drives forward; gains distance for gyaku-zuki or kizami-zuki in kumite.
Changing the body's angle by pivoting or stepping sideways, to move off the line of attack and counter from an angle.
Punch with the arm on the side of the front leg, delivered at the end of a step (ayumi-ashi). The basic attacking technique in gohon and sanbon kumite.
Punch with the arm opposite the front leg, with full hip rotation. The most powerful and most used scoring technique in kumite.
Punch with the front arm, sliding forward (yori-ashi / tsugi-ashi). Fast, it opens the guard or stops an attack.
Simultaneous punch with both fists, parallel (e.g. Bassai Sho) or at different levels.
U-shaped double punch: one fist to jodan, the other to chudan / gedan, with the trunk leaning slightly (Bassai Dai, Kanku Sho).
Upward punch to the chin, on a short arc, from close range.
Short punch, palm up, to the opponent's solar plexus or chin, from very close range (Heian Godan, Tekki).
Circular punch to the temple or the side of the trunk, around the opponent's guard.
Hook punch with the arm bent at 90°, striking sideways across the body; typical of the Tekki series.
Thrust with the tips of the joined fingers (shihon-nukite), most often to the solar plexus or throat (Heian Nidan, Kanku Dai).
Strike with the back of the fist, whip-like from the elbow, to the temple or face (yoko-mawashi or tate).
Strike with the edge of the hand (little-finger side), outside-in or inside-out, to the neck or temple.
Strike with the inner edge of the hand (thumb side), on a circular path, to the temple or neck.
Elbow strike: rising (tate), circular (mawashi), sideways (yoko), backward (ushiro) or downward (otoshi). For very close range.
Strike with the bottom of the fist (like a hammer), on a circular, vertical or sideways path.
Rising block against a jodan attack: the forearm rises and rotates, stopping one fist above the forehead.
Chudan block from outside in: the arm starts next to the ear and strikes sideways with the forearm.
Chudan block from inside out: the arm starts under the opposite elbow and opens to the side.
Downward sweep against a gedan attack (kick); the arm starts next to the opposite shoulder and stops above the knee.
Block with the edge of the hand, typically in kokutsu-dachi; the rear hand protects the solar plexus.
Block with crossed fists or open hands: downward against mae-geri (gedan) or upward against a head strike (jodan).
Uchi-uke supported by the other fist at the elbow, for a reinforced block (Heian Nidan, Heian Yondan).
Double block that opens a grab or a two-handed attack outward (Heian Yondan).
Palm blocks: deflecting (nagashi) or pressing down (osae) the attack, with an immediate counter — the basis of go no sen in kumite.
Front kick with the ball of the foot (koshi): keage with a snapping return or kekomi thrust, hips forward.
Rising, whip-like side kick with the edge of the foot (sokuto), to the chin or armpit (Heian Nidan).
Thrusting side kick with the edge of the foot and the heel, with the hips fully behind the kick.
Circular kick with the ball of the foot (or the instep); the knee rises to the side and the leg extends horizontally to the target.
Backward kick with the heel, turning 180° and looking over the shoulder; very powerful to chudan.
Reverse circular kick with the heel or sole, to the side of the head.
Crescent kick with the sole, from outside in, usually into a palm target (Heian Godan, Bassai, Kanku Dai).
Stamping kick with the heel or the edge of the foot, to the opponent's knee or foot (Tekki, Jitte, Bassai).
Knee strike, rising or circular, at close range (Gankaku, Jion).
Jumping kicks: nidan-geri (two mae-geri in the same jump, Heian Godan / Kanku Dai) or tobi-yoko-geri.
Sweeping the opponent's front foot with the sole just as they shift their weight onto it, followed by gyaku-zuki.
Grabbing the arm or guard, unbalancing (kuzushi) and throwing with a reap or hook, then the decisive strike on the ground, with control.
Isolated work on hip rotation between hanmi (half-facing) and shomen (front-facing), which generates the power for gyaku-zuki and blocks.
Focusing the whole body's power at one point and one moment through a short contraction of the core muscles, followed immediately by relaxation.
Sharply pulling the opposite arm back to the hip, simultaneously with the technique; it balances the rotation and, in application, pulls the opponent into the strike.
The focus shout on decisive techniques and coordinating breathing with movement, in kata and kumite.
The state of physical and mental alertness after finishing the technique: eyes, guard and distance stay under control.
The first Heian kata (21 moves): gedan-barai, oi-zuki, age-uke, shuto-uke, on an “I”-shaped embusen.
The second Heian (26 moves): yoko-geri-keage with uraken, shuto-uke, nukite, morote-uke, mae-geri.
The third Heian (20 moves): simultaneous uchi-uke + gedan-barai, fumikomi with empi in kiba-dachi, tettsui.
The fourth Heian (27 moves): kakiwake-uke, yoko-geri-keage with uraken, mae-empi, hiza-geri, juji-uke.
The fifth Heian (23 moves): mikazuki-geri, the jump landing in kosa-dachi, manji-uke.
Sideways kata in kiba-dachi (29 moves): kosa-dachi, empi, kagi-zuki, nami-gaeshi.
The second Tekki (24 moves), with grabs and supported blocks, in kiba-dachi.
The third Tekki (36 moves), with fast combinations of blocks and short strikes.
“To storm a fortress” (42 moves): changes of direction, blocks with hip rotation, yama-zuki.
The “minor” version of Bassai, with defences against a staff and grabs.
“Viewing the sky” (65 moves), the longest Shotokan kata; it contains almost all the Heian techniques.
The short version of Kanku, with a 360° spinning jump and a low landing.
A powerful kata in long stances (zenkutsu, kiba), with double blocks and tsuki combinations.
“Ten hands”: defences against a staff, fudo and kiba stances, palm techniques.
“Flight of the swallow”: rapid changes of level and direction, with a jump at the end.
“Half moon”: dynamic tension, controlled breathing, crescent steps in hangetsu-dachi.
“Crane on a rock”: balance on one leg (tsuru-ashi-dachi), with yoko-geri and uraken.
A kata with unusual techniques (finger and palm strikes) and three small hops back at the end.
“Cloud hands”: a very dynamic kata, with mawashi-geri from the floor and a 360° spinning jump.
A kata of power and stability, performed almost entirely in fudo-dachi.
“24 steps”: flowing movements with sudden accelerations and close-range techniques.
“54 steps” (major version): nukite, the combinations in neko-ashi-dachi, open-hand techniques.
The minor version of Gojushiho, with sharper techniques and a faster rhythm.
“Mirror of the soul”: calm movements, long blocks, a spinning jump backward (sankaku-tobi).
The shortest Shotokan kata, with tsuru-ashi-dachi and double techniques.
A kata from the same family as Jion and Jitte, with kakiwake-uke at the start and long stances.
Five announced oi-zuki attacks (jodan or chudan), five retreating blocks, a counter after the last block.
Three announced attacks, usually at different levels (jodan, chudan, mae-geri), three blocks and a counter.
A single announced attack (jodan, chudan, mae-geri, yoko-geri, mawashi-geri, ushiro-geri), one block and a decisive counter. A children's event in FRKT competitions.
One announced attack, but from a kumite guard with free movement; the defender chooses the block, the evasion and the counter.
ITKF format in which attack and defence alternate: one athlete attacks, the other defends and counters, then the roles switch (women's kumite and women's Fuku-go).
Free fighting, with no announced attacks, under control; you work on distance, timing and choice of technique.
The ITKF / FRKT competition format: a single decisive technique (ippon) or two waza-ari win the match; form, power, timing, distance and zanshin all count.
Two athletes (men's or mixed) perform their own choreography of attack and defence, with real techniques, throws and decisive strikes, within a time limit.
ITKF combined event: the athlete performs a kata and is attacked during it (kumite or ko-go), must respond with a decisive technique, then carry on.
Applying kata sequences on a partner; in ITKF team kata, the finalists present the applications.
28 drills by kind: warm-up, technical, tactical, physical, play. Duration, volume, what you need, the goal and how you know it worked.
Light jogging, joint rotations, then dynamic mobility: lunges in zenkutsu, front and side leg swings, hip rotations in kiba-dachi, knee-to-chest walking.
What you need: Tatami or gym, no equipment.
Goal: Prepares the joints and range of motion for geri and low stances.
Success: The leg swings reach chudan level without compensating with the back.
Works on: Hip rotation (koshi no kaiten)
The athletes stand in guard and, on the signal, perform the set technique (gyaku-zuki, mae-geri, retreat). With children it is done as a contest: whoever reacts first wins the point.
What you need: Pairs or group; the coach gives signals (clap, colour, whistle).
Goal: Increases reaction speed and focus before the main part.
Success: Reaction under one second, no false starts, on at least 8 out of 10 signals.
Works on: Gyaku-zuki, Mae-geri (keage / kekomi)
From shizentai or kiba-dachi, to the coach's count (ichi, ni, san…): chudan-zuki, age-uke, soto-uke, uchi-uke, gedan-barai, shuto-uke. Slowly on details first, then with kime.
What you need: The group in lines, the coach in front.
Goal: Sets the correct path of the arms and the hikite.
Success: Hikite and technique arrive at the same time; the stance does not move.
Works on: Uchi-uke (uchi-ude-uke), Soto-uke (soto-ude-uke), Age-uke, Gedan-barai, Hikite (pulling hand)
Oi-zuki, age-uke + gyaku-zuki, soto-uke + empi, shuto-uke in kokutsu-dachi, mae-geri, moving with ayumi-ashi. Each step ends with kime; the coach corrects the hip height.
What you need: Lines along the length of the hall.
Goal: Links stances, footwork and technique into a single movement.
Success: The hips stay at the same height along the whole line; the technique finishes with the step.
Works on: Oi-zuki, Ayumi-ashi (normal step), Zenkutsu-dachi, Kokutsu-dachi, Shuto-uke, Mae-geri (keage / kekomi)
Gyaku-zuki and kizami-zuki on a real target, focusing on transferring force from the ground through the hips and on contraction at impact. Mae-geri can also be done on the pad.
What you need: Makiwara or impact pad held by a partner.
Goal: Develops kime and the feel of the decisive blow.
Success: Firm impact without bending the wrist; the partner feels the push, not just a slap.
Works on: Gyaku-zuki, Kizami-zuki, Kime and contraction on impact, Mae-geri (keage / kekomi)
From a kumite guard: kizami-zuki jodan with yori-ashi, then gyaku-zuki chudan with full hip rotation, back to guard. Gradually increase the distance.
What you need: Pairs; the partner holds a focus mitt or stands in guard.
Goal: Automates the basic kumite combination.
Success: Both techniques hit the target in under one second, with a return to guard.
Works on: Kizami-zuki, Gyaku-zuki, Yori-ashi (sliding)
Mae-geri, mawashi-geri and yoko-geri-kekomi on the paddle, focusing on lifting the knee and retracting (hikiashi). The partner varies the paddle height.
What you need: Kick paddles or impact pad, partner.
Goal: Precision and speed in kicking.
Success: Clean kick with the correct surface (koshi, haisoku, sokuto) and landing in guard.
Works on: Mae-geri (keage / kekomi), Mawashi-geri, Yoko-geri-kekomi
Zenkutsu → kokutsu → kiba → fudo → zenkutsu without raising the hips, then with arm techniques added. The partner checks the head height against a reference line.
What you need: Lines on the tatami.
Goal: Stability and mobility between stances, the basis for kata.
Success: The head rises no more than a few centimetres during the transition.
Works on: Zenkutsu-dachi, Kokutsu-dachi, Kiba-dachi, Fudo-dachi (sochin-dachi)
The kata is split into 3-4 sections. Each is first worked slowly on details (stances, directions), then with rhythm and kime. At the end, the full kata as in competition.
What you need: Space with the embusen marked out (tape on the tatami).
Goal: Correcting details without losing the rhythm of the whole kata.
Success: Full kata finished on the starting point, with no sequence errors.
Works on: Heian Shodan, Heian Nidan, Bassai Dai, Kanku Dai
The team works the kata using the front athlete as the rhythm reference, with no audible cues. It is filmed and the moments of desynchronisation are analysed, then those sections are repeated.
What you need: Three athletes in a triangle, a video camera.
Goal: Synchronising rhythm, breathing and kiai, as the judges require in team kata.
Success: The kime techniques and kiai sound as one on video playback.
Works on: Jion, Bassai Dai, Kiai and breathing (kokyu)
The partner attacks realistically; tori applies the kata sequence (block, strike, throw). Work slowly first, then with speed and control.
What you need: Pairs, kata chosen by the coach.
Goal: Understanding the meaning of the kata techniques and the real distance.
Success: The application respects the form of the kata and ends with a controlled decisive technique.
Works on: Bunkai (kata applications), Heian Yondan, Kakiwake-uke
The attacker announces and attacks with oi-zuki jodan / chudan (plus mae-geri in sanbon); the defender blocks while retreating and counters at the end with gyaku-zuki and kiai.
What you need: Pairs, in lines.
Goal: Distance, real target and decisive counter.
Success: The attack would hit the target if it were not blocked; the counter is stopped a few centimetres short, with kime.
Works on: Gohon kumite, Sanbon kumite, Oi-zuki, Age-uke, Soto-uke (soto-ude-uke)
The standard attacks: oi-zuki jodan, oi-zuki chudan, mae-geri, yoko-geri-kekomi, mawashi-geri, ushiro-geri. The defender uses different blocks and varied counters, with tai-sabaki.
What you need: Pairs.
Goal: Prepares the children's kihon ippon kumite event and the belt grading.
Success: Block and counter in a single beat, with zanshin at the end.
Works on: Kihon ippon kumite, Gedan-barai, Tai-sabaki (moving off the line), Zanshin (awareness after the technique)
The choreography is worked in sequences (attack, defence, throw, finish), then in full at competition pace, timed. The real distance of the attacks is checked on video.
What you need: Pair, marked area, stopwatch, video camera.
Goal: A realistic, synchronised demonstration within the allowed time.
Success: Full performance without errors, within the time limit, with attacks at real distance.
Works on: Enbu (pairs demonstration), Unbalancing and throw (kuzushi + nage), Zanshin (awareness after the technique)
One athlete leads, advancing and retreating with yori-ashi; the other keeps the exact distance. On the signal, the follower attacks with gyaku-zuki if in range or retreats if not.
What you need: Pairs in kumite guard.
Goal: Sense of attacking and safety distance.
Success: Attacks only from the correct distance; no attacks “into thin air”.
Works on: Yori-ashi (sliding), Tsugi-ashi (added step), Gyaku-zuki
The partner starts the attack; the athlete must read it at the first sign (shoulder, knee, weight shift) and strike before the attack is complete, with kizami-zuki or gyaku-zuki.
What you need: Pairs; the attacker has a set technique (e.g. oi-zuki or mae-geri).
Goal: Reading intent and taking the initiative, essential in ippon shobu.
Success: Your strike lands before the partner's attack is halfway through.
Works on: Kizami-zuki, Gyaku-zuki, Ippon shobu (match)
The attacker strikes freely (unannounced) to jodan or chudan; the defender deflects with nagashi-uke or evades with tai-sabaki and counters immediately, without pausing.
What you need: Pairs, attacks chosen by the coach.
Goal: The counter as an automatic reaction, at the attacker's weak moment.
Success: The counter lands before the attacker returns to guard.
Works on: Nagashi-uke / osae-uke, Tai-sabaki (moving off the line), Gyaku-zuki
Feint with kizami or with the knee (suggesting mae-geri), then attack a different target: jodan after a chudan feint, gyaku-zuki after a leg feint. The partner reacts realistically.
What you need: Pairs in kumite guard.
Goal: Opening the opponent's guard and changing the rhythm.
Success: The partner reacts to the feint and the real attack lands cleanly.
Works on: Kizami-zuki, Gyaku-zuki, Mae-geri (keage / kekomi)
The partner advances; the athlete sweeps the front foot exactly as the weight moves onto it and finishes with a controlled gyaku-zuki to the off-balance or fallen opponent.
What you need: Pairs on the tatami (tatami required for falls).
Goal: Timing of the sweep and the mandatory decisive finish.
Success: The partner loses balance on at least half of the attempts and the finish is immediate.
Works on: Ashi-barai (de-ashi-barai), Gyaku-zuki, Zanshin (awareness after the technique)
One athlete starts with their back near the edge. They must get out to the side with tai-sabaki and counter without stepping out; the other applies pressure.
What you need: Marked competition area (8 × 8 m), pairs.
Goal: Controlling the area and avoiding penalties for stepping out (jogai).
Success: Gets away from the edge without stepping out in at least 4 of 6 rounds.
Works on: Tai-sabaki (moving off the line), Gyaku-zuki
Holding kiba-dachi, zenkutsu-dachi and kokutsu-dachi at the correct height, with slow arm techniques during the hold.
What you need: No equipment; stopwatch.
Goal: Leg strength for low, stable stances.
Success: Holds the correct stance for the whole interval without the hips rising.
Works on: Kiba-dachi, Zenkutsu-dachi, Kokutsu-dachi
Standing long jumps, lateral jumps over a cone, explosive start from guard with tsugi-ashi over 2-3 m. Quality, not fatigue.
What you need: Low box, cones.
Goal: Leg explosiveness for closing the distance.
Success: 3 m start time that drops from month to month.
Works on: Tsugi-ashi (added step)
Plank, side plank, band rotations (the gyaku-zuki movement), “dead bug”. The rotation starts from the hips, with a stable trunk.
What you need: Resistance band, mat.
Goal: Transferring force hips → arm without losses through the trunk.
Success: Holds each exercise for 30-45 s with correct form.
Works on: Hip rotation (koshi no kaiten), Kime and contraction on impact
In 20 s: guard footwork and explosive attacks (kizami + gyaku, mae-geri + gyaku) on the paddle at maximum intensity; 40 s active rest.
What you need: Paddle or bag, stopwatch.
Goal: Anaerobic endurance for matches and repechage.
Success: The number of clean combinations drops by no more than 20% between the first and last round.
Works on: Kizami-zuki, Gyaku-zuki, Mae-geri (keage / kekomi)
Static stretching at the end of training: low lunge, hip flexors, hamstrings, adductors (progressive side and front splits), with controlled breathing.
What you need: Mat, wall or bar.
Goal: Range of motion for jodan-geri and low stances.
Success: Controlled jodan mawashi-geri, without compensating with the trunk.
Works on: Mawashi-geri, Yoko-geri-kekomi
Matches under competition rules: one ippon or two waza-ari win; after each point the fight is stopped and restarted. The coach notes which techniques scored.
What you need: Pairs, a referee (coach or teammate), competition protective gear.
Goal: Applying tactics in competition conditions.
Success: The ratio of scoring techniques to attempted attacks increases from one session to the next.
Works on: Ippon shobu (match), Gyaku-zuki, Kizami-zuki, Mae-geri (keage / kekomi)
During the kata, on the coach's signal, the partner attacks; the athlete responds with a decisive technique, then resumes the kata from where they left off.
What you need: One athlete performing kata, a partner attacking, the coach signals the attack.
Goal: Switching instantly from kata to kumite and back.
Success: Decisive counter and resuming the kata with no sequence error.
Works on: Fuku-go (kata + kumite), Zanshin (awareness after the technique)
The children try to grab the others' belts while keeping their guard and moving in stance; whoever loses their belt performs a kihon technique, then rejoins the game.
What you need: Each child has a piece of belt tucked in at the back.
Goal: Footwork, reaction and attention, in a game format.
Success: The children move in guard, without running upright.
Works on: Yori-ashi (sliding), Tai-sabaki (moving off the line)
The tactical principles of the sport and the drills used to train each.
In traditional karate, an attack from the wrong distance cannot be decisive. Control the distance so that you are one slide from the target while your opponent needs a full step. Small changes in distance force them to expose themselves.
Drills: Distance game (maai), Working at the edge of the area
Your strike leaves the moment the opponent begins their attack, when they are committed and can no longer defend. It requires reading the signals (shoulder, knee, breathing) and a short technique such as kizami-zuki or gyaku-zuki.
Drills: Sen no sen: attacking as the opponent initiates, Reaction game on signal
Let the opponent attack, deflect or move off the line, and counter while they have not yet returned to guard. The block and the counter should be almost a single movement.
Drills: Go no sen: block and counter, Kihon ippon kumite: all attacks
Meet the opponent's attack with your own technique on a shorter line (e.g. gyaku-zuki inside a mawashi-geri). It is the riskiest and most effective timing, based on angle and speed.
Drills: Sen no sen: attacking as the opponent initiates, Simulated ippon shobu match
A steady rhythm is easy to read. Hand or leg feints, pauses and sudden accelerations open the guard and create the moment for the decisive technique.
Drills: Feint and attack, Kizami-zuki + gyaku-zuki on target
Don't retreat in a straight line: move out to the side with tai-sabaki so that the opponent's attack goes past you and you have an angle to counter. Essential when you are pushed towards the edge, too.
Drills: Working at the edge of the area, Go no sen: block and counter
The basic rule of traditional karate: the technique must be decisive (form, maximum power with control, distance, timing). A sweep or throw is immediately followed by the finishing strike; after any technique you stay in zanshin.
Drills: Ashi-barai + finish, Makiwara / impact pad, Simulated ippon shobu match
The judges look at stances, power and kime, rhythm (slow-fast contrast), correct directions on the embusen, breathing and understanding of the techniques. Your choice of final kata should show your strengths.
Drills: Kata by sections, Team kata: synchronisation, Bunkai in pairs
Sets the team's rhythm and starts the kata; the other two synchronise with them.
Key techniques: Heian Shodan, Kime and contraction on impact, Kiai and breathing (kokyu), Zanshin (awareness after the technique)
Follows the centre in rhythm and amplitude, on the left line.
Key techniques: Zenkutsu-dachi, Kokutsu-dachi, Hip rotation (koshi no kaiten)
Follows the centre in rhythm and amplitude, on the right line.
Key techniques: Zenkutsu-dachi, Kokutsu-dachi, Hip rotation (koshi no kaiten)
Fights in turn in the team match; the order is set by the coach.
Key techniques: Jiyu kumite (free fighting), Kizami-zuki, Gyaku-zuki, Mae-geri (keage / kekomi)
Attacks in the pairs demonstration, with distance and control.
Key techniques: Enbu (pairs demonstration), Kizami-zuki, Mawashi-geri
Receives the attacks, blocks and counters in the pairs demonstration.
Key techniques: Enbu (pairs demonstration), Age-uke, Gedan-barai, Ashi-barai (de-ashi-barai)
Ready for any position in the team.
Key techniques: Heian Shodan, Jiyu kumite (free fighting)
The criteria your coach grades from 1 to 10 in the app, in four directions.
Create a free account, pick Traditional karate and "what are you working on today". Log attempts and successes per technique, the watch measures the effort, and your club coach sees the session and suggests the next drills.
I want a 4-week program made for me (AI coach) › Gym exercises for physical preparation ›The content is compiled by PlanSports from the sources above and checked by coaches; it does not replace your coach. The personalised week-by-week program comes from the AI coach.
