{ "pack_id": "evv_aa_strength_inseason_a_v1", "track": "strength", "phase_type": "in_season_maintenance_a", "pack_version": 1, "version": 1, "sport": "bb", "program": { "name": "Advanced Athlete — In-Season A", "duration_weeks": 8, "sessions_per_week": 2, "rpe_cap": 7, "format": "full_body_only", "source": "Program - Advanced Athlete.pdf" }, "workouts": [ { "id": "aa_isa_wk1_2_a", "title": "Weeks 1–2 — Session A (Posterior + Lateral Bias)", "estimatedMinutes": 50, "tags": [ "advanced", "inseason_a", "weeks1-2", "sessionA", "fullbody" ], "meta": { "week_range": [ 1, 2 ], "session": "A" }, "drills": [ { "type": "section", "title": "Pre-Activation", "augment": "protected", "category": "pre_activation" }, { "id": "mob_hip_cars", "name": "Hip CARs", "category": "mobility", "sets": 2, "reps": 3, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_lateral_lunge_to_stick", "name": "Lateral Lunge → Stick", "category": "pattern", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_ankling", "name": "Ankling Drill", "category": "pattern", "sets": 2, "distance_m": 20, "rest_seconds": 30, "augment": "protected" }, { "id": "core_dead_bug_exhale", "name": "Dead Bug (Exhale)", "category": "bracing_core", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core", "category": "main" }, { "id": "pwr_hurdle_hop_stick", "name": "Hurdle Hop → Stick", "category": "power", "sets": 3, "reps": 3, "rest_seconds": 90, "augment": "core" }, { "id": "str_hatfield_squat", "name": "Hatfield Squat", "category": "strength", "sets": 3, "reps": 5, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 120, "augment": "core" }, { "id": "lng_lateral_stepback_lunge_db", "name": "Lateral Step-Back Lunge (DB)", "category": "lunge", "sets": 3, "reps": 6, "per_side": true, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 90, "augment": "core" }, { "id": "stab_rf_elev_hip_hinge", "name": "Rear-Foot Elevated Hip Hinge", "category": "stability", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "core_offset_front_plank", "name": "Offset Front Plank", "category": "bracing_core", "sets": 2, "duration_seconds": 30, "rest_seconds": 45, "augment": "core" }, { "id": "rot_half_kneeling_cable_punch", "name": "Half-Kneeling Cable Punch", "category": "rotational_core", "sets": 2, "reps": 10, "per_side": true, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "low", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "In-season rule: arrive fresh. Stop sets early if speed or form drops.", "RPE cap is the ceiling — not a target." ] } }, { "id": "aa_isa_wk1_2_b", "title": "Weeks 1–2 — Session B (Upper + Rotation Bias)", "estimatedMinutes": 45, "tags": [ "advanced", "inseason_a", "weeks1-2", "sessionB", "fullbody" ], "meta": { "week_range": [ 1, 2 ], "session": "B" }, "drills": [ { "type": "section", "title": "Pre-Activation", "augment": "protected", "category": "pre_activation" }, { "id": "pat_walking_lunge_reach", "name": "Walking Lunge + Reach", "category": "pattern", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "stab_scap_pullup_hold", "name": "Scap Pull-Up Hold", "category": "stability", "sets": 2, "duration_seconds": 20, "rest_seconds": 30, "augment": "protected" }, { "id": "stab_split_squat_iso", "name": "Split Squat ISO", "category": "stability", "sets": 2, "duration_seconds": 20, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "core_tall_kneeling_breathing", "name": "Tall-Kneeling Breathing", "category": "bracing_core", "sets": 2, "reps": 3, "unit": "breaths", "rest_seconds": 30, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core", "category": "main" }, { "id": "pwr_mb_scoop_toss", "name": "MB Scoop Toss", "category": "power", "sets": 3, "reps": 3, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "str_landmine_floor_press", "name": "Landmine Floor Press", "category": "strength", "sets": 3, "reps": 6, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 90, "augment": "core" }, { "id": "lng_front_foot_elev_split_squat", "name": "Front-Foot Elevated Split Squat", "category": "lunge", "sets": 3, "reps": 5, "per_side": true, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 90, "augment": "core" }, { "id": "stab_chest_supported_db_row", "name": "Chest-Supported DB Row", "category": "stability", "sets": 2, "reps": 10, "rest_seconds": 75, "augment": "core" }, { "id": "core_bear_crawl_hold", "name": "Bear Crawl Hold", "category": "bracing_core", "sets": 2, "duration_seconds": 25, "rest_seconds": 45, "augment": "core" }, { "id": "rot_standing_cable_lift", "name": "Standing Cable Lift", "category": "rotational_core", "sets": 2, "reps": 8, "per_side": true, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "low", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "In-season rule: arrive fresh. Stop sets early if speed or form drops.", "RPE cap is the ceiling — not a target." ] } }, { "id": "aa_isa_wk3_4_a", "title": "Weeks 3–4 — Session A (Deceleration Bias)", "estimatedMinutes": 45, "tags": [ "advanced", "inseason_a", "weeks3-4", "sessionA", "fullbody" ], "meta": { "week_range": [ 3, 4 ], "session": "A" }, "drills": [ { "type": "section", "title": "Pre-Activation", "augment": "protected", "category": "pre_activation" }, { "id": "mob_9090_hip_switch", "name": "90/90 Hip Switch", "category": "mobility", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "mob_tibialis_raise", "name": "Tibialis Raise", "category": "mobility", "sets": 2, "reps": 12, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_drop_lunge_stick", "name": "Drop Lunge → Stick", "category": "pattern", "sets": 2, "reps": 4, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "core_dead_bug_band_pulldown", "name": "Dead Bug + Band Pulldown", "category": "bracing_core", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core", "category": "main" }, { "id": "pwr_depth_drop_stick", "name": "Depth Drop → Stick", "category": "power", "sets": 3, "reps": 3, "rest_seconds": 90, "augment": "core" }, { "id": "str_ff_elev_goblet_squat", "name": "Front-Foot Elevated Goblet Squat", "category": "strength", "sets": 3, "reps": 6, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 90, "augment": "core" }, { "id": "lng_cross_over_step_down", "name": "Cross-Over Step-Down", "category": "lunge", "sets": 3, "reps": 5, "per_side": true, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 90, "augment": "core" }, { "id": "stab_sl_cable_rdl", "name": "Single-Leg Cable RDL", "category": "stability", "sets": 2, "reps": 8, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "core_tall_kneeling_anti_extension", "name": "Tall-Kneeling Anti-Extension", "category": "bracing_core", "sets": 2, "duration_seconds": 25, "rest_seconds": 45, "augment": "core" }, { "id": "rot_landmine_rotation_short_rom", "name": "Landmine Rotation (Short ROM)", "category": "rotational_core", "sets": 2, "reps": 10, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "low", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "In-season rule: arrive fresh. Stop sets early if speed or form drops.", "RPE cap is the ceiling — not a target." ] } }, { "id": "aa_isa_wk3_4_b", "title": "Weeks 3–4 — Session B (Upper Control)", "estimatedMinutes": 45, "tags": [ "advanced", "inseason_a", "weeks3-4", "sessionB", "fullbody" ], "meta": { "week_range": [ 3, 4 ], "session": "B" }, "drills": [ { "type": "section", "title": "Pre-Activation", "augment": "protected", "category": "pre_activation" }, { "id": "mob_wall_slides_lift_off", "name": "Wall Slides + Lift Off", "category": "mobility", "sets": 2, "reps": 8, "rest_seconds": 30, "augment": "protected" }, { "id": "stab_prone_y_raise", "name": "Prone Y Raise", "category": "stability", "sets": 2, "reps": 10, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_split_squat_knee_drive", "name": "Split Squat → Knee Drive", "category": "pattern", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "core_crocodile_breathing", "name": "Crocodile Breathing", "category": "bracing_core", "sets": 2, "reps": 4, "unit": "breaths", "rest_seconds": 30, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core", "category": "main" }, { "id": "pwr_mb_rebound_chest_pass", "name": "MB Rebound Chest Pass", "category": "power", "sets": 3, "reps": 4, "rest_seconds": 60, "augment": "core" }, { "id": "str_tempo_pushup_311", "name": "Tempo Push-Up (311)", "category": "strength", "sets": 3, "reps": 8, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 75, "augment": "core" }, { "id": "lng_curtsy_lunge_db", "name": "Curtsy Lunge (DB)", "category": "lunge", "sets": 3, "reps": 5, "per_side": true, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 90, "augment": "core" }, { "id": "stab_cable_row_to_er", "name": "Cable Row → ER", "category": "stability", "sets": 2, "reps": 10, "rest_seconds": 75, "augment": "core" }, { "id": "core_side_plank_reach", "name": "Side Plank + Reach", "category": "bracing_core", "sets": 2, "duration_seconds": 20, "per_side": true, "rest_seconds": 45, "augment": "core" }, { "id": "rot_seated_cable_rotation", "name": "Seated Cable Rotation", "category": "rotational_core", "sets": 2, "reps": 12, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "low", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "In-season rule: arrive fresh. Stop sets early if speed or form drops.", "RPE cap is the ceiling — not a target." ] } }, { "id": "aa_isa_wk5_6_a", "title": "Weeks 5–6 — Session A (Elastic Bias)", "estimatedMinutes": 45, "tags": [ "advanced", "inseason_a", "weeks5-6", "sessionA", "fullbody" ], "meta": { "week_range": [ 5, 6 ], "session": "A" }, "drills": [ { "type": "section", "title": "Pre-Activation", "augment": "protected", "category": "pre_activation" }, { "id": "pat_ankling", "name": "Ankling Drill", "category": "pattern", "sets": 2, "distance_m": 20, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_lateral_lunge_slow", "name": "Lateral Lunge (Slow)", "category": "pattern", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_hip_bridge_march", "name": "Hip Bridge March", "category": "pattern", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "core_dead_bug_mb_press", "name": "Dead Bug (MB Press)", "category": "bracing_core", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core", "category": "main" }, { "id": "pwr_low_hurdle_rebounds", "name": "Low Hurdle Rebounds", "category": "power", "sets": 3, "reps": 4, "rest_seconds": 90, "augment": "core" }, { "id": "str_safety_bar_good_morning_light", "name": "Safety Bar Good Morning (Light)", "category": "strength", "sets": 3, "reps": 5, "rpe_target": 6, "rpe_band": [ 5.5, 6.5 ], "rest_seconds": 120, "augment": "core" }, { "id": "lng_walking_lunge_mb_rotation", "name": "Walking Lunge + MB Rotation", "category": "lunge", "sets": 2, "reps": 8, "unit": "steps", "rpe_target": 6, "rpe_band": [ 5.5, 6.5 ], "rest_seconds": 75, "augment": "core" }, { "id": "stab_sl_rdl_reach", "name": "SL RDL Reach", "category": "stability", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "core_marching_front_plank", "name": "Marching Front Plank", "category": "bracing_core", "sets": 2, "duration_seconds": 20, "rest_seconds": 45, "augment": "core" }, { "id": "rot_band_snap_rotation", "name": "Band Snap Rotation", "category": "rotational_core", "sets": 2, "reps": 12, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "low", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "In-season rule: arrive fresh. Stop sets early if speed or form drops.", "RPE cap is the ceiling — not a target." ] } }, { "id": "aa_isa_wk5_6_b", "title": "Weeks 5–6 — Session B (Upper Elastic)", "estimatedMinutes": 40, "tags": [ "advanced", "inseason_a", "weeks5-6", "sessionB", "fullbody" ], "meta": { "week_range": [ 5, 6 ], "session": "B" }, "drills": [ { "type": "section", "title": "Main Session", "augment": "core", "category": "main" }, { "id": "pwr_mb_oh_slam_sprint_start", "name": "MB OH Slam → Sprint Start", "category": "power", "sets": 3, "reps": 3, "rest_seconds": 75, "augment": "core" }, { "id": "str_incline_db_bench_neutral", "name": "Incline DB Bench (Neutral)", "category": "strength", "sets": 3, "reps": 6, "rpe_target": 6, "rpe_band": [ 5.5, 6.5 ], "rest_seconds": 90, "augment": "core" }, { "id": "plyo_lateral_bound_stick", "name": "Lateral Bound → Stick", "category": "plyo", "sets": 2, "reps": 4, "per_side": true, "rest_seconds": 90, "augment": "core" }, { "id": "stab_scap_pushup_plus", "name": "Scap Push-Up Plus", "category": "stability", "sets": 2, "reps": 12, "rest_seconds": 45, "augment": "core" }, { "id": "core_dead_bug", "name": "Dead Bug", "category": "bracing_core", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 45, "augment": "core" }, { "id": "rot_half_kneeling_chop", "name": "Half-Kneeling Chop", "category": "rotational_core", "sets": 2, "reps": 10, "per_side": true, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "low", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "In-season rule: arrive fresh. Stop sets early if speed or form drops.", "RPE cap is the ceiling — not a target." ] } }, { "id": "aa_isa_wk7_8_a", "title": "Weeks 7–8 — Session A (Deload / Hold)", "estimatedMinutes": 35, "tags": [ "advanced", "inseason_a", "weeks7-8", "sessionA", "deload" ], "meta": { "week_range": [ 7, 8 ], "session": "A" }, "drills": [ { "type": "section", "title": "Main Session", "augment": "core", "category": "main" }, { "id": "pwr_box_jump_stick", "name": "Box Jump → Stick", "category": "power", "sets": 2, "reps": 2, "rest_seconds": 90, "augment": "core" }, { "id": "str_hatfield_squat", "name": "Hatfield Squat", "category": "strength", "sets": 2, "reps": 3, "rpe_target": 6, "rpe_band": [ 5.5, 6.5 ], "rest_seconds": 120, "augment": "core" }, { "id": "lng_reverse_lunge_knee_drive", "name": "Reverse Lunge → Knee Drive", "category": "lunge", "sets": 2, "reps": 4, "per_side": true, "rest_seconds": 75, "augment": "core" }, { "id": "stab_sl_rdl_reach", "name": "SL RDL Reach", "category": "stability", "sets": 2, "reps": 4, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "core_side_plank", "name": "Side Plank", "category": "bracing_core", "sets": 2, "duration_seconds": 25, "rest_seconds": 45, "augment": "core" }, { "id": "rot_pallof_press_step_out", "name": "Pallof Press Step-Out", "category": "rotational_core", "sets": 2, "reps": 8, "per_side": true, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "low", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "In-season rule: arrive fresh. Stop sets early if speed or form drops.", "RPE cap is the ceiling — not a target." ] } }, { "id": "aa_isa_wk7_8_b", "title": "Weeks 7–8 — Session B (Deload / Hold)", "estimatedMinutes": 35, "tags": [ "advanced", "inseason_a", "weeks7-8", "sessionB", "deload" ], "meta": { "week_range": [ 7, 8 ], "session": "B" }, "drills": [ { "type": "section", "title": "Main Session", "augment": "core", "category": "main" }, { "id": "pwr_mb_side_toss", "name": "MB Side Toss", "category": "power", "sets": 2, "reps": 3, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "str_pushup_down_dog", "name": "Push-Up → Down Dog", "category": "strength", "sets": 2, "reps": 8, "rest_seconds": 60, "augment": "core" }, { "id": "lng_walking_lunge_bw", "name": "Walking Lunge (BW)", "category": "lunge", "sets": 2, "reps": 10, "unit": "steps", "rest_seconds": 75, "augment": "core" }, { "id": "stab_band_face_pull_er", "name": "Band Face Pull + ER", "category": "stability", "sets": 2, "reps": 12, "rest_seconds": 45, "augment": "core" }, { "id": "core_dead_bug", "name": "Dead Bug", "category": "bracing_core", "sets": 2, "reps": 4, "per_side": true, "rest_seconds": 45, "augment": "core" }, { "id": "rot_standing_cable_chop", "name": "Standing Cable Chop", "category": "rotational_core", "sets": 2, "reps": 8, "per_side": true, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "low", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "In-season rule: arrive fresh. Stop sets early if speed or form drops.", "RPE cap is the ceiling — not a target." ] } } ] }