Sport-specific training app for club athletes

Updated: October 10, 2026

You play for a club and you're looking for a sport-specific training app that accounts for your practices and your matches? Kaizmax builds your strength week and your meals around your club, with a rules engine, not AI. Here are those rules, and a week generated by its engine.

Six sports, and “My club” for your days and matches

You pick your sport out of six: tennis / padel, basketball, football, boxing / combat sports, running, dance / group fitness. You tick your club days in the questionnaire, and your sessions go on the other days as long as there's room. In the settings, “My club” (free) details each day: training or match (“competition” for boxing, running and dance), time and duration.

Conditioning: your choice, never imposed

The questionnaire asks whether you want conditioning sessions, and how many: one to three, never more than your number of sessions (it suggests one). Answer “No” and your plan stays classic; your sport still counts in your calories.

Conditioning sessions don't pile on top: they take the place of the last sessions of your plan, which become “Conditioning — your sport”. One session is strength-oriented; two, strength then power; three, strength, power and endurance. Exercises, chosen for your equipment and level, change from one generation to the next.

Lifting before a game: the 48-hour rule

Match or competition declared in “My club”? The rule: no legs and no conditioning in the 48 hours before it. Without the match time or your session time, the app takes the cautious case: the day before and the day before that. A leg session in the window becomes a no-legs variant or moves to another day; a conditioning session moves, or drops out of the week if there's no room left. No session on match day, and every moved session shows why. For guidelines on a workout the day before a game, see our guide to lifting the day before a game.

Matches are declared in “My club”, so after your first plan: “Protect my week” (free) then applies the rule without regenerating, with a before / after to confirm. The rule covers the 48 hours before the match, not the day after, which the app keeps free of legs and conditioning when it can, with no guarantee.

Example: a padel week with a Sunday match

Here is the week the app's engine outputs for a sample profile: man, 32, 1.80 m, 78 kg, goal: maintain, intermediate level, 3 gym sessions a week. Padel (“Tennis / Padel” in the app) Tuesday and Thursday at 7 pm for 1 hour, a match on Sunday with no time entered, one conditioning session requested.

• Monday: Full body A, with a double kettlebell front squat and a dumbbell sumo deadlift.
• Tuesday: padel, 7 pm.
• Wednesday: Conditioning — Tennis / Padel (strength), moved from Friday, too close to the match.
• Thursday: padel, 7 pm.
• Friday: Full body B as a no-legs variant: the barbell squat, stiff-leg deadlift and low cable side bend make way for a dead hang, ab wheel rollouts and a barbell torso rotation; presses and rows stay.
• Saturday: rest.
• Sunday: match.

Wednesday's conditioning: curtsy lunge, band torso rotation, cable external rotation, seated band row, side plank and jump rope, between a warm-up, targeted strengthening (face pulls, calves) and stretches.

Worth noting: Saturday, the day before the match, stays free, but the week has six active days out of seven, and Monday, the day after the match, keeps its squat and its deadlift. Whether that volume suits you is your call. And here the match is known at generation time: through “Protect my week”, the rule is the same, but the replacement exercises may differ.

Club calories counted in your meals

Your club adds to your needs: club minutes per week × the sport's coefficient × weight, spread over 7 days, with the duration declared in “My club” (one hour otherwise). Coefficient: 0.10 kcal/min/kg for tennis / padel and dance, 0.12 for football and basketball, 0.13 for combat, 0.14 for running.

In the example: 180 min (two practices and the match, 1 hour each) × 0.10 × 78 kg ÷ 7 ≈ 200 kcal a day. The target goes from 2,503 kcal without the club to 2,703 kcal; protein stays at 140 g, the difference goes to carbs and fat. Meals follow your days: 2,750 kcal on session, club or match days, 2,427 on Saturday, same weekly average.

Sport-specific strength training, sport by sport

Your sport changes the conditioning content (below, the strength session for a one-hour workout) and your calorie coefficient.

• Padel and tennis: lunges, torso rotation, shoulder, rows, core, cardio. Padel strength training.
• Basketball: posterior chain, lunges, calves, jumps or cardio, core, squats. Basketball strength training.
• Dance / group fitness: core, calves, lunges, posterior chain, squats, doable at home with your equipment. Strength training for dancers.
• Boxing / combat sports: interval cardio, core, pressing, squats, shoulder.
• Running: squats, posterior chain, calves, core, lunges, cardio.
• Football: lunges, posterior chain, core, squats, calves, jumps or cardio.

Free or Premium: what's included

• Free: the questionnaire, your first plan generation (meals and sessions, conditioning included if you want it), the guided workout, daily tracking, “My club” and “Protect my week”.
• Premium: regenerating your plan (for example to change your number of conditioning sessions), the adaptive coach (first adjustment free), the shopping list, advanced stats and gym tools such as the suggested load.

Frequently asked questions

Keep reading

Read next: lifting the day before a game and how to tailor your strength work to your sport.

A week built around your club? Download Kaizmax for free and answer the questionnaire.

This article is informational and not a substitute for medical advice. In case of a health condition, pregnancy or doubt, consult a healthcare professional.