{
  "pack_id": "arm_velo_offseason_v1",
  "track": "arm_velo",
  "phase_type": "off_season",
  "pack_version": 1,
  "version": 2,
  "workouts": [
    {
      "id": "p1_w1_d1",
      "title": "Week 1 - Day 1: Throwing (Light)",
      "estimatedMinutes": 35,
      "tags": ["phase1", "week1", "day1", "throwing", "light", "plyoA"],
      "meta": { "week": 1, "day": 1 },
      "drills": [
        { "type": "section", "title": "Pre-Throw (Warm Up)" },
        { "id": "pre_mobility", "name": "Mobility", "category": "warmup", "prescription": "n/a", "effort": null, "videoUrl": null },
        { "id": "pre_dynamic_warmup", "name": "Dynamic Warm-up", "category": "warmup", "prescription": "n/a", "effort": null, "videoUrl": null },
        { "id": "pre_arm_circle_routine", "name": "Arm Circle Routine", "category": "warmup", "prescription": "1x10 / 1x30 sec", "effort": null, "videoUrl": null },
        { "id": "pre_j_bands", "name": "J-Bands", "category": "warmup", "prescription": "1x10 each movement", "effort": null, "videoUrl": "https://ara.evovelocity.com/videos/jbands.mp4" },
        { "id": "pre_drop_catch_routine", "name": "Drop Catch Routine", "category": "warmup", "prescription": "1x10 each movement", "effort": null, "videoUrl": "https://ara.evovelocity.com/videos/dropcatch.mp4" },
        { "id": "pre_reverse_throw", "name": "Reverse Throw", "category": "warmup", "prescription": "2x10", "effort": null, "videoUrl": "https://ara.evovelocity.com/videos/reversethrow.mp4" },

        { "type": "section", "title": "Plyo Set A (Light Day)" },
        { "id": "plyoA_ten_toes_abbrev_aa", "name": "Ten Toes (Abbreviated AA)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "225g" }, "sets": 1, "reps": 10, "effort": { "type": "percent_range", "min": 40, "max": 60 }, "videoUrl": null },
        { "id": "plyoA_ten_toes_figure_8", "name": "Ten Toes (Figure 8)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "225g" }, "sets": 1, "reps": 10, "effort": { "type": "percent_range", "min": 40, "max": 60 }, "videoUrl": null },
        { "id": "plyoA_rhythm_rocker_figure_8", "name": "Rhythm Rocker (Figure 8)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "150g" }, "sets": 1, "reps": 5, "effort": { "type": "percent_range", "min": 50, "max": 70 }, "videoUrl": "https://ara.evovelocity.com/videos/rhythmrocker.mp4" },
        { "id": "plyoA_lateral_roll_in_abbrev_aa", "name": "Lateral Roll In (Abbreviated AA)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "150g" }, "sets": 1, "reps": 5, "effort": { "type": "percent_range", "min": 50, "max": 70 }, "videoUrl": "https://ara.evovelocity.com/videos/lateralroll.mp4" },

        { "type": "section", "title": "Post-Throw (Warm Down)" },
        { "id": "post_forearm_iso_holds", "name": "Forearm ISO Holds", "category": "recovery", "prescription": "30sec each", "effort": null, "videoUrl": null },
        { "id": "post_6_way_band_forearm", "name": "6-way Band Forearm", "category": "recovery", "prescription": "1x10", "effort": null, "videoUrl": "https://ara.evovelocity.com/videos/forearmband.mp4" },
        { "id": "post_itya_scaptation", "name": "ITYA Bands + Scaption", "category": "recovery", "prescription": "1x10", "effort": null, "videoUrl": "https://ara.evovelocity.com/videos/iytaband.mp4" },
        { "id": "post_scaptation_alt", "name": "Scaption (Alt Timestamp)", "category": "recovery", "prescription": "1x10", "effort": null, "videoUrl": "https://ara.evovelocity.com/videos/scaption.mp4" },
        { "id": "post_band_ir_er", "name": "Band 3-way IR / 2-way ER", "category": "recovery", "prescription": "1x10 each movement", "effort": null, "videoUrl": "https://youtu.be/8Knc6HEjxwk?t=53" },
        { "id": "post_band_ir_er_alt", "name": "Band 3-way IR / 2-way ER (Alt Timestamp)", "category": "recovery", "prescription": "1x10 each movement", "effort": null, "videoUrl": "https://youtu.be/8Knc6HEjxwk?t=63" },
        { "id": "post_kb_waiter_walk", "name": "Kettlebell Waiter Walk", "category": "recovery", "prescription": "20m or 30sec", "effort": null, "videoUrl": "https://youtu.be/8Knc6HEjxwk?t=161" },
        { "id": "post_3_way_shoulder_tube", "name": "3-way Shoulder Tube", "category": "recovery", "prescription": "10sec each", "effort": null, "videoUrl": "https://youtu.be/8Knc6HEjxwk?t=139" }
      ]
    },

    {
      "id": "p1_w1_d2",
      "title": "Week 1 - Day 2: Throwing (Medium)",
      "estimatedMinutes": 40,
      "tags": ["phase1", "week1", "day2", "throwing", "medium", "plyoB"],
      "meta": { "week": 1, "day": 2 },
      "drills": [
        { "type": "refWorkout", "workoutId": "p1_w1_d1", "includeSections": ["Pre-Throw (Warm Up)", "Post-Throw (Warm Down)"] },
        { "type": "section", "title": "Plyo Set B (Medium Day)" },
        { "id": "plyoB_ten_toes_abbrev_aa", "name": "Ten Toes (Abbreviated AA)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "225g" }, "sets": 1, "reps": 10, "effort": { "type": "percent_range", "min": 50, "max": 70 }, "videoUrl": null },
        { "id": "plyoB_ten_toes_figure_8", "name": "Ten Toes (Figure 8)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "225g" }, "sets": 1, "reps": 10, "effort": { "type": "percent_range", "min": 50, "max": 70 }, "videoUrl": null },
        { "id": "plyoB_rhythm_rocker_figure_8", "name": "Rhythm Rocker (Figure 8)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "225g" }, "sets": 1, "reps": 5, "effort": { "type": "percent_range", "min": 60, "max": 75 }, "videoUrl": "https://youtu.be/U__OwPjuKMQ?t=316" },
        { "id": "plyoB_lateral_roll_in_abbrev_aa", "name": "Lateral Roll In (Abbreviated AA)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "150g" }, "sets": 1, "reps": 5, "effort": { "type": "percent_range", "min": 60, "max": 75 }, "videoUrl": "https://www.youtube.com/shorts/h3B3Pj4wqP8" },
        { "id": "plyoB_double_hop_drill", "name": "Double Hop Drill", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "150g" }, "sets": 1, "reps": 3, "effort": { "type": "percent_range", "min": 60, "max": 75 }, "videoUrl": null },
        { "id": "plyoB_step_back_drill", "name": "Step Back Drill", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "150g" }, "sets": 1, "reps": 3, "effort": { "type": "percent_range", "min": 65, "max": 80 }, "videoUrl": "https://www.youtube.com/watch?v=62Zw4GRTdUU" }
      ]
    },

    {
      "id": "p1_w1_d3",
      "title": "Week 1 - Day 3: Throwing (Heavy)",
      "estimatedMinutes": 40,
      "tags": ["phase1", "week1", "day3", "throwing", "heavy", "plyoC"],
      "meta": { "week": 1, "day": 3 },
      "drills": [
        { "type": "refWorkout", "workoutId": "p1_w1_d1", "includeSections": ["Pre-Throw (Warm Up)", "Post-Throw (Warm Down)"] },
        { "type": "section", "title": "Plyo Set C (Heavy Day)" },
        { "id": "plyoC_ten_toes_abbrev_aa_figure_8", "name": "Ten Toes (Abbreviated AA + Figure 8)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "225g" }, "sets": 1, "reps": 10, "effort": { "type": "percent_range", "min": 50, "max": 70 }, "videoUrl": null },
        { "id": "plyoC_rhythm_rocker_figure_8", "name": "Rhythm Rocker (Figure 8)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "225g" }, "sets": 1, "reps": 3, "effort": { "type": "percent_range", "min": 50, "max": 70 }, "videoUrl": "https://youtu.be/U__OwPjuKMQ?t=316" },
        { "id": "plyoC_lateral_roll_in_abbrev_aa", "name": "Lateral Roll In (Abbreviated AA)", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "150g" }, "sets": 1, "reps": 3, "effort": { "type": "percent_range", "min": 70, "max": 85 }, "videoUrl": "https://www.youtube.com/shorts/h3B3Pj4wqP8" },
        { "id": "plyoC_double_hop_drill", "name": "Double Hop Drill", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "150g" }, "sets": 1, "reps": 3, "effort": { "type": "percent_range", "min": 70, "max": 85 }, "videoUrl": null },
        { "id": "plyoC_step_back_drill", "name": "Step Back Drill", "category": "plyo_throwing", "equipment": { "type": "plyo_ball", "weight": "100g" }, "sets": 1, "reps": 3, "effort": { "type": "percent_range", "min": 70, "max": 85 }, "videoUrl": "https://www.youtube.com/watch?v=62Zw4GRTdUU" }
      ]
    },

    {
      "id": "p1_w2_d1",
      "title": "Week 2 - Day 1: Throwing (Light)",
      "estimatedMinutes": 35,
      "tags": ["phase1", "week2", "day1", "throwing", "light", "plyoA"],
      "meta": { "week": 2, "day": 1 },
      "drills": [{ "type": "refWorkout", "workoutId": "p1_w1_d1" }]
    },
    {
      "id": "p1_w2_d2",
      "title": "Week 2 - Day 2: Throwing (Medium)",
      "estimatedMinutes": 40,
      "tags": ["phase1", "week2", "day2", "throwing", "medium", "plyoB"],
      "meta": { "week": 2, "day": 2 },
      "drills": [{ "type": "refWorkout", "workoutId": "p1_w1_d2" }]
    },
    {
      "id": "p1_w2_d3",
      "title": "Week 2 - Day 3: Throwing (Heavy)",
      "estimatedMinutes": 40,
      "tags": ["phase1", "week2", "day3", "throwing", "heavy", "plyoC"],
      "meta": { "week": 2, "day": 3 },
      "drills": [{ "type": "refWorkout", "workoutId": "p1_w1_d3" }]
    }
  ]
}