{
  "pack_id": "evv_aa_strength_inseason_b_v1",
  "track": "strength",
  "phase_type": "in_season_peak_b",
  "pack_version": 1,
  "version": 1,
  "sport": "bb",
  "program": {
    "name": "Advanced Athlete — In-Season B (Playoff Peak)",
    "duration_weeks": 8,
    "sessions_per_week": 2,
    "rpe_cap": 6,
    "format": "full_body_only",
    "source": "Program - Advanced Athlete.pdf"
  },
  "workouts": [
    {
      "id": "aa_isb_wk1_2_a",
      "title": "Weeks 1–2 — Session A",
      "estimatedMinutes": 40,
      "tags": [
        "advanced",
        "inseason_b",
        "weeks1-2",
        "sessionA",
        "peak"
      ],
      "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": 1,
          "reps": 4,
          "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": "pat_lateral_lunge_to_stick",
          "name": "Lateral Lunge → Stick",
          "category": "pattern",
          "sets": 2,
          "reps": 4,
          "per_side": true,
          "rest_seconds": 30,
          "augment": "protected"
        },
        {
          "id": "core_dead_bug_exhale",
          "name": "Dead Bug (Exhale)",
          "category": "bracing_core",
          "sets": 2,
          "reps": 4,
          "per_side": true,
          "rest_seconds": 30,
          "augment": "protected"
        },
        {
          "type": "section",
          "title": "Main Session",
          "augment": "core",
          "category": "main"
        },
        {
          "id": "pwr_low_hurdle_hop_stick",
          "name": "Low Hurdle Hop → Stick",
          "category": "power",
          "sets": 3,
          "reps": 3,
          "rest_seconds": 90,
          "augment": "core"
        },
        {
          "id": "spd_str_barbell_jump_squat",
          "name": "Barbell Jump Squat",
          "category": "strength",
          "sets": 3,
          "reps": 3,
          "rpe_target": 6,
          "rpe_band": [
            5.5,
            6.5
          ],
          "rest_seconds": 120,
          "notes": "Speed strength: load must allow fast bar speed. If speed slows → reduce load.",
          "augment": "core"
        },
        {
          "id": "lng_reverse_lunge_knee_drive",
          "name": "Reverse Lunge → Knee Drive",
          "category": "lunge",
          "sets": 2,
          "reps": 5,
          "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_offset_front_plank",
          "name": "Offset Front Plank",
          "category": "bracing_core",
          "sets": 2,
          "duration_seconds": 25,
          "rest_seconds": 45,
          "augment": "core"
        },
        {
          "id": "rot_standing_cable_punch",
          "name": "Standing Cable Punch",
          "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": [
          "Peak rule: fast and fresh. No soreness allowed.",
          "If jumps feel flat or bar speed slows, reduce load and/or cut a set."
        ]
      }
    },
    {
      "id": "aa_isb_wk1_2_b",
      "title": "Weeks 1–2 — Session B",
      "estimatedMinutes": 35,
      "tags": [
        "advanced",
        "inseason_b",
        "weeks1-2",
        "sessionB",
        "peak"
      ],
      "meta": {
        "week_range": [
          1,
          2
        ],
        "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": 10,
          "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": 10,
          "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": 6,
          "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": [
          "Peak rule: fast and fresh. No soreness allowed.",
          "If jumps feel flat or bar speed slows, reduce load and/or cut a set."
        ]
      }
    },
    {
      "id": "aa_isb_wk3_4_a",
      "title": "Weeks 3–4 — Session A",
      "estimatedMinutes": 40,
      "tags": [
        "advanced",
        "inseason_b",
        "weeks3-4",
        "sessionA",
        "peak"
      ],
      "meta": {
        "week_range": [
          3,
          4
        ],
        "session": "A"
      },
      "drills": [
        {
          "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": "spd_str_trap_bar_jump_light",
          "name": "Trap Bar Jump (Light)",
          "category": "strength",
          "sets": 3,
          "reps": 3,
          "rpe_target": 6,
          "rpe_band": [
            5.5,
            6.5
          ],
          "rest_seconds": 120,
          "notes": "Speed strength: load not specified. Choose load that preserves fast intent.",
          "augment": "core"
        },
        {
          "id": "lng_lateral_step_down",
          "name": "Lateral Step-Down",
          "category": "lunge",
          "sets": 2,
          "reps": 6,
          "per_side": true,
          "rest_seconds": 75,
          "augment": "core"
        },
        {
          "id": "stab_sl_cable_rdl",
          "name": "Single-Leg Cable RDL",
          "category": "stability",
          "sets": 2,
          "reps": 6,
          "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": 20,
          "rest_seconds": 45,
          "augment": "core"
        },
        {
          "id": "rot_landmine_short_arc_rotation",
          "name": "Landmine Short-Arc Rotation",
          "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": [
          "Peak rule: fast and fresh. No soreness allowed.",
          "If jumps feel flat or bar speed slows, reduce load and/or cut a set."
        ]
      }
    },
    {
      "id": "aa_isb_wk3_4_b",
      "title": "Weeks 3–4 — Session B",
      "estimatedMinutes": 35,
      "tags": [
        "advanced",
        "inseason_b",
        "weeks3-4",
        "sessionB",
        "peak"
      ],
      "meta": {
        "week_range": [
          3,
          4
        ],
        "session": "B"
      },
      "drills": [
        {
          "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": 2,
          "reps": 8,
          "rest_seconds": 75,
          "augment": "core"
        },
        {
          "id": "lng_step_back_lunge_db",
          "name": "Step-Back Lunge (DB)",
          "category": "lunge",
          "sets": 2,
          "reps": 5,
          "per_side": true,
          "rest_seconds": 75,
          "augment": "core"
        },
        {
          "id": "stab_band_row_to_er",
          "name": "Band Row → ER",
          "category": "stability",
          "sets": 2,
          "reps": 10,
          "rest_seconds": 60,
          "augment": "core"
        },
        {
          "id": "core_side_plank_reach",
          "name": "Side Plank + Reach",
          "category": "bracing_core",
          "sets": 2,
          "duration_seconds": 20,
          "rest_seconds": 45,
          "augment": "core"
        },
        {
          "id": "rot_seated_cable_rotation",
          "name": "Seated Cable Rotation",
          "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": [
          "Peak rule: fast and fresh. No soreness allowed.",
          "If jumps feel flat or bar speed slows, reduce load and/or cut a set."
        ]
      }
    },
    {
      "id": "aa_isb_wk5_6_a",
      "title": "Weeks 5–6 — Session A",
      "estimatedMinutes": 35,
      "tags": [
        "advanced",
        "inseason_b",
        "weeks5-6",
        "sessionA",
        "peak"
      ],
      "meta": {
        "week_range": [
          5,
          6
        ],
        "session": "A"
      },
      "drills": [
        {
          "type": "section",
          "title": "Main Session",
          "augment": "core",
          "category": "main"
        },
        {
          "id": "plyo_reactive_pogos",
          "name": "Reactive Pogos",
          "category": "plyo",
          "sets": 2,
          "reps": 20,
          "rest_seconds": 45,
          "augment": "core"
        },
        {
          "id": "spd_str_barbell_jump_squat",
          "name": "Barbell Jump Squat",
          "category": "strength",
          "sets": 2,
          "reps": 3,
          "rpe_target": 6,
          "rpe_band": [
            5.5,
            6.5
          ],
          "rest_seconds": 120,
          "augment": "core"
        },
        {
          "id": "lng_walking_lunge_long_stride",
          "name": "Walking Lunge (Long Stride)",
          "category": "lunge",
          "sets": 2,
          "reps": 8,
          "unit": "steps",
          "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_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": 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": [
          "Peak rule: fast and fresh. No soreness allowed.",
          "If jumps feel flat or bar speed slows, reduce load and/or cut a set."
        ]
      }
    },
    {
      "id": "aa_isb_wk5_6_b",
      "title": "Weeks 5–6 — Session B",
      "estimatedMinutes": 35,
      "tags": [
        "advanced",
        "inseason_b",
        "weeks5-6",
        "sessionB",
        "peak"
      ],
      "meta": {
        "week_range": [
          5,
          6
        ],
        "session": "B"
      },
      "drills": [
        {
          "type": "section",
          "title": "Main Session",
          "augment": "core",
          "category": "main"
        },
        {
          "id": "pwr_mb_oh_slam_to_sprint",
          "name": "MB OH Slam → Sprint",
          "category": "power",
          "sets": 2,
          "reps": 3,
          "rest_seconds": 75,
          "augment": "core"
        },
        {
          "id": "str_incline_db_bench",
          "name": "Incline DB Bench",
          "category": "strength",
          "sets": 2,
          "reps": 6,
          "rest_seconds": 90,
          "augment": "core"
        },
        {
          "id": "plyo_lateral_bound_stick",
          "name": "Lateral Bound → Stick",
          "category": "plyo",
          "sets": 2,
          "reps": 3,
          "per_side": true,
          "rest_seconds": 90,
          "augment": "core"
        },
        {
          "id": "stab_scap_pushup_plus",
          "name": "Scap Push-Up Plus",
          "category": "stability",
          "sets": 2,
          "reps": 10,
          "rest_seconds": 45,
          "augment": "core"
        },
        {
          "id": "core_dead_bug_mb_press",
          "name": "Dead Bug (MB Press)",
          "category": "bracing_core",
          "sets": 2,
          "reps": 5,
          "per_side": true,
          "rest_seconds": 45,
          "augment": "core"
        },
        {
          "id": "rot_half_kneeling_chop",
          "name": "Half-Kneeling 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": [
          "Peak rule: fast and fresh. No soreness allowed.",
          "If jumps feel flat or bar speed slows, reduce load and/or cut a set."
        ]
      }
    },
    {
      "id": "aa_isb_wk7_8_a",
      "title": "Weeks 7–8 — Session A (Taper)",
      "estimatedMinutes": 30,
      "tags": [
        "advanced",
        "inseason_b",
        "weeks7-8",
        "sessionA",
        "taper"
      ],
      "meta": {
        "week_range": [
          7,
          8
        ],
        "session": "A"
      },
      "drills": [
        {
          "type": "section",
          "title": "Main Session",
          "augment": "core",
          "category": "main"
        },
        {
          "id": "pwr_box_jump",
          "name": "Box Jump",
          "category": "power",
          "sets": 2,
          "reps": 2,
          "rest_seconds": 90,
          "augment": "core"
        },
        {
          "id": "spd_str_barbell_jump_squat",
          "name": "Barbell Jump Squat",
          "category": "strength",
          "sets": 2,
          "reps": 2,
          "rest_seconds": 120,
          "augment": "core"
        },
        {
          "id": "lng_reverse_lunge_bw",
          "name": "Reverse Lunge (BW)",
          "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": 3,
          "per_side": true,
          "rest_seconds": 60,
          "augment": "core"
        },
        {
          "id": "core_side_plank",
          "name": "Side Plank",
          "category": "bracing_core",
          "sets": 2,
          "duration_seconds": 20,
          "rest_seconds": 45,
          "augment": "core"
        },
        {
          "id": "rot_pallof_press",
          "name": "Pallof Press",
          "category": "rotational_core",
          "sets": 2,
          "reps": 6,
          "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": [
          "Peak rule: fast and fresh. No soreness allowed.",
          "If jumps feel flat or bar speed slows, reduce load and/or cut a set."
        ]
      }
    },
    {
      "id": "aa_isb_wk7_8_b",
      "title": "Weeks 7–8 — Session B (Taper)",
      "estimatedMinutes": 30,
      "tags": [
        "advanced",
        "inseason_b",
        "weeks7-8",
        "sessionB",
        "taper"
      ],
      "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": 2,
          "per_side": true,
          "rest_seconds": 60,
          "augment": "core"
        },
        {
          "id": "str_pushup",
          "name": "Push-Up",
          "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": 8,
          "unit": "steps",
          "rest_seconds": 75,
          "augment": "core"
        },
        {
          "id": "stab_band_face_pull",
          "name": "Band Face Pull",
          "category": "stability",
          "sets": 2,
          "reps": 10,
          "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_cable_chop",
          "name": "Cable Chop",
          "category": "rotational_core",
          "sets": 2,
          "reps": 6,
          "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": [
          "Peak rule: fast and fresh. No soreness allowed.",
          "If jumps feel flat or bar speed slows, reduce load and/or cut a set."
        ]
      }
    }
  ]
}