Phase 01 · Weeks 1–2
Foundation Reset
Settle what is irritated, record your starting numbers, and rebuild tolerance to everyday load.
- Baseline tests
- Load you can tolerate
- Sleep and recovery habits
The Enzo Blueprint
Eight weeks. Three phases. One retest that decides.
Every plan runs the same loop: assess, set a baseline, do the work, retest under the same conditions. Nothing stays in your plan because it feels good. It stays because the numbers moved.
Phase 02 · Weeks 3–5
Rebuild
Progressive load for the tissues your sport stresses most: tendons, shoulders, hips and calves.
- Progressive overload
- Tendon capacity
- Movement quality
Phase 03 · Weeks 6–8
Performance
Speed, power and court movement built on top of the capacity you now have.
- Power and plyometrics
- Change of direction
- Match-day planning
Retest · Week 8
Same tests. Same conditions.
The numbers decide what stays in your plan.
Shoulder external rotation62° → 76°
Single-leg balance18 s → 41 s
Grip strength78 → 92 lbs
Pain on the serve5/10 → 1/10
Illustrative example, not a client record
Start your baseline