Procedure

1. Assess Baseline and Goals: Use get_user_preferences and get_user_history to identify the user's current 1RM for compound lifts, $VO_2max$ (if known), and specific operational requirements (e.g., upcoming PFT, load carriage needs).

2. Establish Training Zones:

   • Compute heart rate zones using compute_hr_zones to facilitate a Polarized Training (80/20) model.
   • Define 80% of aerobic work as Zone 2 and 20% as HIIT.

3. Structure the Training Week (Undulating Periodization):

   • Use plan_week to organize a 7-day microcycle emphasizing multiple qualities.
   • Strength Priority: Schedule 2–3 sessions focus on compound movements (Squats, Deadlifts, Presses) using low-volume, high-intensity loads (3–5 reps at >80% 1RM).
   • Cardiovascular Volume: Distribute Zone 2 and HIIT sessions across 3–5 days.
   • Functional Load: Integrate 1–2 sessions of load carriage (rucking) or calisthenics (pull-ups, rope climbs).

4. Manage the Interference Effect:

   • Session Sequencing: Ensure strength training is scheduled prior to endurance training if performed on the same day.
   • Recovery Window: Implement a minimum 6-hour gap between strength and cardiovascular sessions to allow for molecular signaling (mTOR vs. AMPK) recovery.
   • Modality Choice: Prioritize HIIT over LISS for high-intensity days to better align with Type II fiber recruitment used in resistance training.

5. Program Tactical Specifics:

   • Use create_workout and add_exercise to include:
     • Unilateral work (e.g., split squats) and eccentric movements to build resilience for uneven terrain.
     • Speed, Agility, and Quickness (SAQ) drills at the beginning of sessions while the CNS is fresh.
     • Specific load carriage (Rucking) as a standalone modality.

6. Implement Long-Term Periodization:

   • Apply a "Block Maintenance" approach: even when focusing on one quality (e.g., strength), include maintenance doses of others to prevent detraining.
   • Schedule a mandatory deload using apply_deload_template every 4th to 6th week to manage CNS fatigue and joint health.

7. Monitor and Adjust:

   • Use compute_one_rep_max periodically to track absolute strength reserves.
   • Adjust volume based on "operational readiness" rather than pursuing single-peak performance.