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| Pitfall | Solution | |--------|----------| | Going too hard on day 1 | Fixed intensity zones (e.g., RPE 6/10 first week) | | Ignoring recovery | Fixed sleep and rest days written into the plan | | All-or-nothing mindset | Fixed “make-up day” policy (e.g., double next session) | | No baseline measurement | Fixed testing protocol (same scale, same time, same clothes) | The findings suggest that www