1.3.3 (OTA) - Power days pair lifts with jumps and throws

This update rebuilds power days around a jump or throw after each lift, changes how new programs spread heavy and power days across your workouts, and gives in-season programs with 4 or more workouts a week a second heavy day. It also fixes Train lighter on some workouts, keeps evening workouts and today's golf events on the right day, and corrects exercise counts in Activity.

Power days

A lift, then a jump or throw: On a power day, each squat, hinge, and press is now 3 fast reps followed by a jump or throw that uses the same movement, such as a front squat then box jumps, or a bench press then med ball chest passes. You rest about a minute between the two and 2 minutes between rounds.
A real weight: Power-day lifts used 60% of your working weight for sets of 3, which was too light. They now use your moderate-day weight. Power days still don't change the weights on your other days.
One screen for both: The lift and its jump or throw share one screen, laid out in rounds, and the rest timer tells you what comes next.
Rows and pulls: Pulls, carries, and band exercises keep their usual moderate weight and reps on power days.
A rotational throw every time: If a power day's jumps and throws have no rotational throw, one is added, using the equipment you have.
Before a round: If you choose to train lighter around a round or tournament, a power day keeps its pairs and drops a round instead of turning into a moderate day.

Heavy and power days across your workouts

Heavy days rotate: In some programs, a workout could go the whole program without a heavy day, so its main lifts never trained heavy. Now no workout gets a second heavy day until each of your workouts has had one.
No long runs of power days: Some pre-season programs made the same workout a power day three or four weeks in a row. A workout now gets at most two power days in a row.
Less repetition: A workout is less likely to be the same kind of day two weeks running.
The same weekly mix: Each week has the same number of heavy, moderate, light, and power days as before, apart from the in-season change below. What changed is which workout gets which day.

In-season with 4 or more workouts a week

A second heavy day: In-season programs had one heavy day a week. With 4 workouts a week, a 4-week program had three heavy days to share among four workouts, so one workout never had one. From 4 workouts a week, in-season programs now have two heavy days a week, and each workout gets one about twice as often. At 1 to 3 workouts a week, it stays at one.
The same power days: The second heavy day replaces a light day, so you keep the same number of power days.

Season descriptions

In-season: The season options for a new or custom program now say "One heavy day a week, or two if you train 4 or more days." How It Works says the same.
Pre-season: How It Works said pre-season has one heavy day a week, which was only true at 3 workouts a week. It now says more of your days are power days, and heavy days stay in to hold your strength.

Keep Building and your season

A length that fits your season: Keep Building starts your next program at your last program's length and picks the season from your golf calendar. Before, it kept that length even when the season didn't allow it, so a 12-week program could come back as 12 weeks in-season. Now, when your last length doesn't fit the season, the new program uses the season's recommended length: 10 weeks off-season, 6 pre-season, 4 in-season.

Programs you're running now

The new power days apply to every program that uses equipment, including the one you're running, from its next power day. Bodyweight Only programs keep their current power days. For heavy and power day scheduling, a program started before September 28 keeps its current schedule, so nothing changes partway through it. Programs GolfBod built for you since then switch to the new rotation when this update reaches your phone. The rotation and in-season changes apply to new programs, Keep Building, custom programs, and programs from your coach.

Activity

Exercise counts: A finished workout in the Activity tab showed its number of sets as its number of exercises, so a workout with 5 exercises and 15 sets read "15 exercises". It now shows how many exercises you logged.

Golf events on Today

Rounds dated today: A round or other golf event you added for today could drop off Today in the evening after you reopened the app, from 7 PM in Central time or 4 PM in Pacific. Starting a workout then didn't lighten it for the round, or ask whether to. Today now goes by your phone's date, so the event stays until midnight.

Changing today's workout

Train lighter and Recovery workout: On some workouts with equipment, choosing Train lighter before a golf event or Recovery workout didn't work, and Train lighter then started the full workout without telling you. Both now work. If Train lighter can't lighten your workout, GolfBod tells you and lets you start it as planned or go back.
Session length: The length button on a workout showed the time estimate, such as 55 min, instead of the length you picked. It now shows your length, and the card still shows the estimate.
After you change a workout: If you abandoned a workout, changed it, and started it again within 10 minutes, it could open with the exercises from before the change. It now opens with the changed exercises.

Coach mode

Rounds today: A golfer's round or competition dated today dropped off your roster in the evening, from 7 PM in Central time or 5 PM in Pacific. It now stays on your roster until midnight where you are, in the app and on the website.
Reviews due: In the evening, a golfer whose review was due the next day moved to the top of your roster as due. A review now comes due on its date where you are.
Assessments dated today: In Europe, Asia, and Australia, saving an assessment dated today failed in the hours after midnight. An assessment dated today now saves at any hour.
Approving prepared programs: On the website, a prepared program whose review date was today could not be approved in the evening. It can now be approved until midnight.

Progress

Evening workouts: A workout you finished in the evening, from 7 PM in Central time or 5 PM in Pacific, showed on the next day in your Progress tab's recent days, and a Sunday-evening workout counted toward the next week's streak. It now counts on the day you trained.

GolfBod on the web

Evening workouts: On the website, a workout you finished in the evening, from 7 PM in Central time or 5 PM in Pacific, counted on the next day in your charts, report, and season view. It now counts on the day you trained, and so does your coach's view of it.

If you're on version 1.3.3, no store download is needed. The update downloads in the background and takes effect the next time you restart GolfBod.