Procedure

1. Assess Need and Type:

   • Review get_user_history to identify training duration since the last break.
   • Diagnose the required phase:
     • Deload: For fatigue management while maintaining skill (planned every 4–8 weeks).
     • Reset: For systemic recovery or psychological burnout (reactive, includes significant reductions or cessation).

2. Configure Deload Structure (5–7 Days):

   • If the user is maintaining a standard split, update the current or upcoming week:
     • Intensity: Reduce loads to 50–70% of 1RM.
     • Volume: Reduce total sets and reps to 40–60% of previous averages.
     • Effort: Set targets to RPE 5–6 or 3–5 Reps in Reserve (RIR).
   • For Compound Lifts: Apply a 50% set reduction and cap load at 60% 1RM.
   • For Accessory Work: Set intensity to 70% of normal, focusing on form.
   • Alternatively, use apply_deload_template if a system-standard template is available.

3. Configure Reset Structure (Active Recovery):

   • If a Reset is required, reduce frequency (e.g., to 2 days/week) or replace high-impact sessions with Active Recovery (walking, swimming, light stretching).
   • Prioritize mobility over load.

4. Implement Progressions and Limits:

   • Enforce the "No Failure" Rule: Use update_exercise to explicitly note "Do NOT train to failure" on all movements.
   • Prioritize Volume Reduction over frequency reduction if the goal is strictly preserving strength.

5. Deliver Coaching Cues and Education:

   • Use create_note or direct feedback to frame the phase:
     • Focus on technical mastery (perfect form).
     • Reassure the user that the goal is to "reload" for supercompensation, not to "lose gains."
     • Emphasize recovery anchors: 8 hours of sleep and consistent protein intake.

6. Plan the Staggered Re-entry (Ramp-Up):

   • Schedule the subsequent week (Week 2 post-deload) at ~80% of previous peak intensity and 75% volume.
   • Schedule Week 3 to return to 100%+ of previous peak intensity to attempt new PRs.