In this article, we explain how to create a truly personalized training plan, step by step, and how the technology available today makes that process faster and more precise than ever.
Real personalization starts with a question: what does this athlete specifically need for their sport, at a given moment, for a specific goal, based on the data their assessments provide?
To answer that question, you need data. And to have data, you need to assess.
Assessment is the foundation of everything that comes after.
The data you should have before building any training plan aimed at improving lower-body strength and power is:
Without this data, any plan you build is a hypothesis. With this data, it’s a prescription.
Having the data isn’t enough. You need to know what it says.
A low CMJ relative to the SJ indicates an elastic reutilization deficit, the athlete needs stiffness and plyometric work. A high CMJ with a low SJ indicates good reactive capacity but a max strength deficit, they need more strength work and stimulation of the muscular contractile component.
The Reactive Strength Index (flight time / contact time) is one of the best indicators of neuromuscular efficiency. A low RSI with a good CMJ suggests the athlete has power but can’t express it quickly, they need reactivity work.
In most cases, asymmetries above 15% in unilateral jump tests are an injury risk indicator and a clear signal that bilateral work volume should be reduced while the deficient side is worked on.
Nexo Kinetics performs the automatic interpretation of assessment results through internal algorithms based on international scientific literature. For example, it compares the countermovement jump capacity of the right limb with the left to find the percentage difference between the two and detect asymmetries.
With the data interpreted, the next step is to define what you want to achieve in the training block (typically 4 to 6 weeks).
Goals must be measurable and tied to the deficits identified in the assessment. For example, in the case of a symmetrization goal, an objective could be to bring the percentage difference in lower-limb power performance below 10%.
At the end of the block, a new round of tests lets you objectively verify whether the goal was met.
With the goals defined, the block plan is built on that foundation:
An example with the Unilateral CMJ assessment: if the percentage difference between legs is between 15 and 20%, exercises are performed adding one extra set with the weak leg, and unilateral exercises are prioritized.
Example: Bulgarian split squat + single-leg jumps landing on two legs, always starting with the weak leg and finishing with the weak leg, meaning the lower-performing limb performs one more set.
A plan in a PDF that the athlete saves on their phone and never looks at again is useless. The plan has to be alive: accessible, updatable, and loggable.
The minimum the athlete needs to execute the plan well:
All of this is integrated into the Nexo Kinetics athlete app. The coach sees in real time how the athlete executed each session, what weights they used, and how they reported their wellness, without needing a WhatsApp message to find out.
Real personalization isn’t an event, it’s a cycle. You assess, program, monitor, reassess, and adjust. Each block improves because it’s informed by the previous block’s data.
That cycle, which used to require Excel, WhatsApp, a separate test spreadsheet, and hours of manual work, can now be managed from a single platform.
That’s exactly what Nexo Kinetics does: it closes the loop between sports assessment and training programming, in a workflow that saves the coach time and improves the athlete’s results.
Nexo Jump measures vertical jump, contact time and RSI with millimetre precision — and the software turns that data into programs for your athletes.