Procedure

1. Initial Assessment and Setup

   • Verify intermediate competency with core movements (Swing, Press, Squat).
   • Use get_user_preferences to determine available kettlebell weights.
   • Inform the user that the program consists of two 4-week blocks and a 2-week peaking/recovery phase.

2. Block 1: Strength and Volume (Weeks 1–4)

   • Use create_week for Weeks 1–3 focusing on volume expansion.
   • Day A: Lower Body (Squat/Hinge) + Swings.
   • Day B: Upper Body (Press/Pull) + Core/Carries.
   • Day C: Full Body (Complexes/Flows).
   • Apply progressive overload:
     • Week 1: Baseline technical proficiency.
     • Week 2: Add 1–2 reps to strength sets.
     • Week 3: Add 1 set per exercise.
   • Week 4 (Deload): Use create_week to reduce sets and reps by 50% compared to Week 3 to manage systemic fatigue.

3. Block 2: Power and Density (Weeks 5–8)

   • Use create_week to transition to explosive power and conditioning.
   • Week 5 (Density): Implement EMOM (Every Minute on the Minute) formats for main lifts.
   • Week 6 (Complexity): Introduce unilateral or offset loads (e.g., staggered stance) to increase stability demands.
   • Week 7 (Intensity): Shorten rest intervals or instruct the use of a heavier bell.
   • Week 8 (Deload): Reduce weight or intensity by 50%.

4. Peaking and Recovery (Weeks 9–10)

   • Week 9 (Maximal): Schedule "Peak Volume" sessions where the user attempts personal bests in total repetitions.
   • Week 10 (Recovery): Schedule active rest only (light mobility and walking).

5. Integrated Coaching Cues

   • Use update_note or exercise descriptions to include specific cues:
     • Swings: "Pelvic floor lock" at the top; "Wait for the bell" to hinge until arms touch ribs; engage rhomboids.
     • Military Press: "Tuck elbow into ribs" in rack; maintain total body tension (squeeze glutes/abs).
     • Goblet Squat: "Pull handle apart" to engage lats; keep elbows inside knees at the bottom.

6. Monitoring and Adaptation

   • If the user lacks heavier kettlebells, utilize "Training Density" (shorter rest) or "Movement Flows" (linking exercises) as the primary overload vectors.