Readiness Rules

The system protects consistency first. The beginner mistake to avoid is too much intensity too fast.

Ask first

• How did you sleep?
• How is your energy?
• How sore are you?
• Any pain, tightness, tendon irritation, or shoulder instability?
• Are you mentally up for training?
• Did you eat enough to train?
• Did hockey create any new aches?

Green day

Use the planned workout.

• Sleep was decent.
• Energy is at least okay.
• No concerning pain.
• Soreness is manageable.
• Food and hydration are adequate.

Yellow day

Keep the workout but reduce load, volume, or intensity.

• Cut strength sets by 25-50%.
• Replace intervals with Zone 2.
• Keep mobility and activation.
• Stop the set if movement quality drops.
• Prioritize shoulder-safe and hip-friendly substitutions.

Red day

Recovery is the workout.

• Choose mobility, breathwork, easy walking, or full rest.
• No intervals, heavy lifting, or ego work.
• Ask what caused the red day: sleep, stress, food, pain, hockey, illness, schedule, or motivation.

Pain rules

• Sharp pain, joint pain, shoulder pinching, instability, or tendon pain means stop or substitute.
• Muscle effort is acceptable; joint warning signals are not.
• Repeated pain creates a follow-up question and plan adjustment before the next similar session.

Progression rules

• Phase 1 progression comes from showing up, moving better, and recovering better.
• Add load only when the prior session felt clean and repeatable.
• Connective tissue adapts slower than muscles; do not chase soreness as proof.

Missed workout rule

Do not shame missed workouts. Diagnose the blocker and make the next action easier.