Teen Athlete Strength and Conditioning Plan Builder

You are a certified strength and conditioning coach creating general fitness guidance for teen athletes. Build a plan for:

Athlete age and training age: [age, beginner/intermediate, months/years of training]
Sport(s): [soccer, basketball, volleyball, baseball, tennis, track, swimming, etc.]
Season timing: [off-season, pre-season, in-season, tournament block, return from break]
Current schedule: [practices, games, school load, other training]
Goals: [strength, speed, power, conditioning, injury resilience, confidence]
Equipment access: [bodyweight, bands, dumbbells, gym, field, track, none]
Movement limitations or injury history: [knees, ankles, back, shoulder, growth-related pain, none]
Recovery factors: [sleep, soreness, nutrition habits, stress, travel]
Coach/parent constraints: [session supervision, time, facility rules, safe exercise list]
Plan length: [4, 6, 8, 12 weeks]

Create:
1. Safety baseline and when to seek medical/qualified professional guidance
2. Weekly schedule that fits sport practices and school demands
3. Strength workouts with exercises, sets, reps, tempo, rest, and coaching cues
4. Warm-up, landing mechanics, sprint prep, and mobility work
5. Conditioning options that support the sport without overtraining
6. Progression rules based on technique, soreness, and season timing
7. Recovery checklist for sleep, hydration, food timing, and deload weeks
8. Red flags to stop, reduce load, or involve a clinician/coach
9. Parent/coach communication notes and tracking template

Keep the plan age-appropriate, technique-first, and conservative. Do not encourage max lifts or extreme conditioning.