Procedure

1. Assess Readiness and Goals:

   • Review get_user_history to evaluate existing strength levels in foundational movements (Squat, Deadlift).
   • Determine the user's technical proficiency with Olympic Weightlifting (OWL). If proficiency is low or focus is primarily hypertrophy, prioritize "Power" variants (e.g., Power Clean, Power Snatch) which have lower mobility requirements and shorter learning curves.

2. Determine Periodization Model:

   • Select a model based on the user's objective:
     • Block Periodization: For advanced users peaking for an event (Hypertrophy phase → Strength phase → Power phase).
     • Undulating Periodization: For maintaining multiple adaptations (e.g., Day 1: Power, Day 2: Hypertrophy, Day 3: Strength).
     • Concurrent Training: Using low-volume OWL as "primers" at the start of standard sessions for general athletic efficiency.

3. Sequence the Session:

   • Structureworkouts using create_workout or update_workout ensuring the following order to prevent technical breakdown:
     • First (Neural Priming): Explosive movements (Snatches, Cleans, Jerks). Perform these when the Central Nervous System (CNS) is fresh.
     • Second (Force Capacity): Compound strength movements (Squats, Deadlifts, Presses).
     • Third (Metabolic Stress): Hypertrophy-specific accessory and isolation work.

4. Prescribe Olympic Lift Volume and Intensity:

   • Keep Olympic lift volume low to maintain technique: 3–6 sets of 1–3 reps.
   • Set intensity for peak power, typically between 70–80% of 1RM for Power Cleans. Use compute_one_rep_max if necessary to establish targets.
   • Ensure rest intervals for power movements are 3–5 minutes to allow for full neural recovery.

5. Apply Complex Training (Optional PAP):

   • For advanced power development, pair a heavy strength exercise with a mechanically similar explosive exercise (Post-Activation Potentiation).
   • Structure: 1 heavy set (3–5 reps), followed by 3–5 minutes of rest, then 1 explosive set (3–5 reps of a Power Clean or Jump Squat).

6. Manage The Hypertrophy Component:

   • For the hypertrophy portion of the program, prescribe 3–5 sets of 8–12 reps at 60–85% 1RM with 60–90 second rest intervals.
   • Monitor for "interference effect" where high-volume work might blunt explosive adaptations; adjust total weekly volume if power output in OWL declines.

7. Documentation:

   • Use remember to note which periodization model and OWL variants were selected for the user's current cycle.