From 951f994a2a21c3086d195b452a48849bb251c461 Mon Sep 17 00:00:00 2001
From: Dave <dave@dgware.com.au>
Date: Sun, 12 Jul 2026 08:26:49 +1000
Subject: [PATCH] [nb] Add: templates/4ds-1.md

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 4ds.md
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+# Functional Strength for Table Tennis (4-Day Weekly Split)
+# Each set is a task.
+
+## Day 1 — Legs (Strength) + Core (Stability)
+### Warm-up tasks
+- [ ] 8–10 min easy cardio
+- [ ] Dynamic warm-up (hips/ankles/hamstrings) x 2–3 min
+- [ ] Squat patterning x 5 reps (no load)
+- [ ] Split-stance good-mornings x 6 reps/side
+- [ ] Ramp sets for first compound (2 sets)
+
+### Back Squat (strength focus)
+- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 5: 5 reps @ working weight (rest 2–3 min)
+
+### Romanian Deadlift (hamstrings)
+- [ ] Set 1: 6 reps @ working weight (rest 2 min)
+- [ ] Set 2: 6 reps @ working weight (rest 2 min)
+- [ ] Set 3: 6 reps @ working weight (rest 2 min)
+- [ ] Set 4: 6 reps @ working weight (rest 2 min)
+
+### Walking Lunges (lateral/forward control)
+- [ ] Set 1: 10 steps/leg @ controlled tempo (rest 90 sec)
+- [ ] Set 2: 10 steps/leg @ controlled tempo (rest 90 sec)
+- [ ] Set 3: 10 steps/leg @ controlled tempo (rest 90 sec)
+
+### Calf Raise (ankle stiffness)
+- [ ] Set 1: 10–12 reps @ controlled (rest 60–90 sec)
+- [ ] Set 2: 10–12 reps @ controlled (rest 60–90 sec)
+- [ ] Set 3: 10–12 reps @ controlled (rest 60–90 sec)
+- [ ] Set 4: 10–12 reps @ controlled (rest 60–90 sec)
+
+### Core — Dead Bug (anti-extension)
+- [ ] Set 1: 8 reps/side (rest 45–60 sec)
+- [ ] Set 2: 8 reps/side (rest 45–60 sec)
+- [ ] Set 3: 8 reps/side (rest 45–60 sec)
+
+### Core — Side Plank (anti-lateral flexion)
+- [ ] Set 1: 30–45 sec/side (rest 45–60 sec)
+- [ ] Set 2: 30–45 sec/side (rest 45–60 sec)
+- [ ] Set 3: 30–45 sec/side (rest 45–60 sec)
+
+---
+
+## Day 2 — Upper Push/Pull (Strength) + Shoulder Control
+### Warm-up tasks
+- [ ] 8–10 min row/bike
+- [ ] Band pull-aparts x 15 reps
+- [ ] Scap push-ups x 10 reps
+- [ ] Medicine-ball / empty-hand throws (patterning) x 6 total
+- [ ] Ramp sets for first press (2 sets)
+
+### Bench Press (strength)
+- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 5: 5 reps @ working weight (rest 2–3 min)
+
+### Weighted Pull-ups (or Lat Pulldown)
+- [ ] Set 1: 4–6 reps @ working weight (rest 2 min)
+- [ ] Set 2: 4–6 reps @ working weight (rest 2 min)
+- [ ] Set 3: 4–6 reps @ working weight (rest 2 min)
+- [ ] Set 4: 4–6 reps @ working weight (rest 2 min)
+
+### Overhead Press (shoulder strength)
+- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
+- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
+
+### Chest-Supported Row (posture + power)
+- [ ] Set 1: 8–10 reps @ working weight (rest 90 sec)
+- [ ] Set 2: 8–10 reps @ working weight (rest 90 sec)
+- [ ] Set 3: 8–10 reps @ working weight (rest 90 sec)
+
+### Med Ball / Cable Chop (tennis/table-tennis rotation)
+- [ ] Set 1: 8 reps/side (rest 60–90 sec)
+- [ ] Set 2: 8 reps/side (rest 60–90 sec)
+- [ ] Set 3: 8 reps/side (rest 60–90 sec)
+
+### Core — Pallof Press (anti-rotation)
+- [ ] Set 1: 10 reps/side (rest 60 sec)
+- [ ] Set 2: 10 reps/side (rest 60 sec)
+- [ ] Set 3: 10 reps/side (rest 60 sec)
+
+---
+
+## Day 3 — Legs (Hypertrophy) + Lateral Movement for TT
+### Warm-up tasks
+- [ ] 6–8 min bike
+- [ ] Lateral lunge bodyweight x 8/side
+- [ ] Hip hinge to squat x 8 reps
+- [ ] Ramp sets for first lift (2 sets)
+
+### Front Squat (or Leg Press)
+- [ ] Set 1: 8 reps @ working weight (rest 2 min)
+- [ ] Set 2: 8 reps @ working weight (rest 2 min)
+- [ ] Set 3: 8 reps @ working weight (rest 2 min)
+- [ ] Set 4: 8 reps @ working weight (rest 2 min)
+
+### Hip Thrust (glute power)
+- [ ] Set 1: 8–10 reps @ working weight (rest 2 min)
+- [ ] Set 2: 8–10 reps @ working weight (rest 2 min)
+- [ ] Set 3: 8–10 reps @ working weight (rest 2 min)
+- [ ] Set 4: 8–10 reps