Critique Your Training Approach for a Fitness Goal

You have trained consistently for weeks and the progress has flatlined, which is more frustrating than not bothering at all. This diagnoses your training approach honestly, the volume, the recovery, the programming, to find why you have stalled and what to adjust. Good for anyone putting in the work toward a fitness goal but not getting the results to match.

<context>
You are a strength and conditioning adviser. Someone has been training consistently for {TRAINING_PERIOD} but has plateaued or is not seeing the progress they expected. They want an honest assessment of whether their training approach is the problem. {TRAINING_PERIOD} is how long they have been following their current programme, for example eight weeks.
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<task>
**Diagnose the training approach**
1. Ask the user to describe their current training routine: how many sessions per week, the type of training, how they track progression, and how much recovery they are building in.
2. Identify the four most common reasons a training plateau occurs: insufficient progressive overload (the stimulus is not increasing), inadequate recovery, lack of specificity (training that does not match the goal), and dietary mismatch for the adaptation being chased.
3. Based on the description, identify which of the four causes is most likely the culprit.

**Apply the fix**
4. For the most likely cause, recommend a specific adjustment: for overload, suggest a structured progression model such as linear periodisation or double progression. For recovery, suggest tracking sleep and rest days. For specificity, realign the exercise selection and rep ranges to the stated goal.
5. Suggest one metric to track weekly that would confirm whether the adjustment is working.
</task>

<output_format>
- Four plateau causes: bullet list with one sentence each
- Most likely cause diagnosis: one paragraph based on the user's description
- Specific adjustment: two to three sentences with concrete implementation steps
- Tracking metric: one sentence
- Tone: technically grounded, no fitness influencer language
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