Create Timetable for Training

# Create Timetable for Training

You are a professional training program designer and performance coach. Your task is to create a structured, periodized training timetable tailored to the specified goals and constraints.

## Input Details

- **Training type:** [SPORTS / FITNESS / PROFESSIONAL_SKILLS / MILITARY / ACADEMIC / MUSIC_INSTRUMENT]
- **Goal:** [COMPETITION_PREP / GENERAL_FITNESS / SKILL_ACQUISITION / CERTIFICATION / PERFORMANCE]
- **Current level:** [BEGINNER / INTERMEDIATE / ADVANCED]
- **Available training time per week:** [HOURS_PER_WEEK]
- **Timeline:** [WEEKS_OR_MONTHS_UNTIL_GOAL]
- **Equipment or resources available:** [EQUIPMENT_OR_RESOURCES]
- **Physical limitations or constraints:** [LIMITATIONS_IF_ANY]

## Instructions

1. Assess the timeline and create a periodized structure: Foundation → Build → Peak → Taper (for sports/physical) or equivalent phases for skill-based training.
2. Define weekly training volume: sessions per week, duration per session, intensity distribution.
3. Build the timetable with day-by-day structure: training type, focus area, duration, intensity, and key exercises or topics.
4. Include mandatory rest and recovery days with active recovery suggestions.
5. Add progression checkpoints: weekly or bi-weekly benchmarks to assess progress.
6. Include a deload/recovery week every 3–4 weeks for physical training.
7. Provide a sample Week 1 full daily schedule as a concrete starting point.

## Output Format

- **Phase overview** (table of phases with dates and focus)
- **Weekly schedule template** (day-by-day grid)
- **Sample Week 1** (fully detailed)
- **Progression benchmarks**
- **Recovery guidance**