Procedure

1. Assess Training Lifecycle Phase

   • Query get_user_history and get_user_preferences to determine the user's current foundation.
   • Identify the appropriate phase:
     • Phase 1 (Stabilization): Use if the user is new or returning (Focus: 8–12 reps, stability drills, box jump landings).
     • Phase 2 (Maximal Strength): Use if the user has a base but needs force production (Focus: 85–100% 1RM, 1–5 reps).
     • Phase 3 (Explosive Power): Use for advanced users (Focus: Ballistic movements, Olympic lifts, Contrast Training).

2. Select Training Modalities

   • For Strength development, select heavy compound lifts (Squat, Deadlift, Press).
   • For Plyometrics, select movements utilizing the Stretch-Shortening Cycle (SSC) like depth jumps or hurdle hops to minimize ground contact time.
   • For Ballistic training, select medicine ball throws or jump squats to eliminate deceleration phases.

3. Apply Contrast Training (CT) Logic (Phase 3 only)

   • Pair a heavy strength exercise with a biomechanically similar plyometric move.
   • Example: Pair a Trap Bar Deadlift (heavy) with a Broad Jump (explosive) to utilize Post-Activation Potentiation (PAP).

4. Configure Programming Variables

   • Intensity: Set strength lifts to $\geq 85%$ 1RM; power movements must be performed with maximal intent.
   • Volume: Limit sets to 3–6 and reps to 1–5 to prevent velocity loss.
   • Rest: Prescribe 3–5 minutes between sets to ensure full ATP-CP recovery.
   • Frequency: Schedule 2–4 sessions per week.

5. Build the Workout

   • Use create_workout to establish the session.
   • Use add_exercise to insert movements in order: Power/Plyometrics first (when fresh), followed by Strength.
   • If using Contrast Training, alternate the paired exercises.

6. Establish Performance Monitoring (KPIs)

   • Instruct the user to track Vertical Jump or Broad Jump to monitor SSC efficiency.
   • Advise monitoring Movement Velocity; if a 10–20% velocity loss is observed, instruct the user to terminate the set.

7. Document and Progress

   • Use remember to log current 1RM and jump benchmarks.
   • Apply progressive overload by gradually increasing load, volume, or movement complexity in subsequent weeks.