Procedure

1. Initial Assessment

   • Use get_user_history to verify the user's current squat 1RM.
   • If 1RM is unknown, use compute_one_rep_max based on recent heavy sets or instruct the user to test it before starting.

2. Phase 1: Accumulation (Weeks 1–3)

   • Create three training weeks using create_week.
   • For the primary squat sessions:
     • Volume: 3–4 sets.
     • Rep Range: 8–12 reps.
     • Intensity: 65–75% of 1RM with an RPE of 7–8.
   • Apply progressive overload by increasing the weight by 2.5% to 5% each week if technical proficiency is maintained.

3. Phase 2: Planned Deload (Week 4)

   • Create a recovery week using create_week to prevent non-functional overreaching.
   • Volume: Reduce sets by 50% (e.g., 2 sets).
   • Load: Set weight at 85-90% of the weight used in Week 3.
   • Intensity of Effort: Targets RPE 5–7 (3–5 reps in reserve).

4. Phase 3: Intensification (Weeks 5–7)

   • Create three high-intensity weeks.
   • For the primary squat sessions:
     • Volume: 4–6 sets.
     • Rep Range: 3–5 reps.
     • Intensity: 80–90% of 1RM with an RPE of 8–9.
   • Focus on motor unit recruitment and neural adaptations.

5. Phase 4: Realization & Test (Week 8)

   • Program a taper for the first half of the week (low volume, moderate intensity).
   • Schedule a 1RM test or a peaking set (95%+ 1RM) at RPE 10 to conclude the cycle.

6. Implementation of Coaching Cues

   • Use create_note or the exercise comment field via add_exercise to include specific biomechanical cues for every squat session:
     • Setup: "Root your feet" (Builds a stable base/external rotation torque).
     • Descent: "Pry your hips open" (Allows pelvis to drop).
     • Bottom: "Push against hip pockets" (Prevents knee valgus).
     • Ascent: "Drive back into the bar" (Prevents hips rising too fast).
     • Bracing: "Big air, brace the core" (Stabilizes lumbar spine via intra-abdominal pressure).

7. Safety and Technical Proficiency

   • Instruct the user to only increase weight (2.5%–10% weekly) if the form remains consistent with the prescribed cues.
   • Monitor weekly feedback for RPE accuracy to ensure the user stays within 0–3 reps of failure.