{ "pack_id": "evv_aa_strength_offseason_v1", "track": "strength", "phase_type": "off_season_development", "pack_version": 1, "version": 1, "sport": "bb", "program": { "name": "Advanced Athlete Performance System \u2014 Offseason", "duration_weeks": 8, "sessions_per_week": 4, "age_band": "15-18", "session_change_every_weeks": 2, "source": "Program - Advanced Athlete.pdf" }, "readiness_rules": { "enabled": false, "levels": { "green": { "label": "Full session", "description": "Run the full session as written.", "actions": [] }, "yellow": { "label": "Reduce workload", "description": "Drop 1 set OR reduce load 10\u201320% OR extend rest. Keep intent high and reps clean.", "actions": [ { "type": "reduce_sets", "value": 1, "applies_to_categories": [ "strength", "lunge" ] }, { "type": "reduce_load_percent", "min": 10, "max": 20, "applies_to_categories": [ "strength", "lunge" ] }, { "type": "extend_rest", "description": "Extend rest to preserve bar speed and clean reps." } ] }, "red": { "label": "Recovery session", "description": "Do only: Pre-activation + med ball + bracing core + rotational core.", "actions": [ { "type": "allow_only_categories", "categories": [ "mobility", "pattern", "stability", "bracing_core", "rotational_core", "power" ] } ] } }, "deprecated": true, "note": "Deprecated: readiness scaling handled by SessionAugmentation runtime layer (RPE+volume). Pack-level readiness_rules disabled." }, "defaults": { "strength": { "rpe_band_default": [ 6.5, 7.5 ] }, "rest_seconds_default": 60 }, "workouts": [ { "id": "aa_os_wk1_2_s1", "title": "Weeks 1\u20132 \u2014 Session 1: Full Body A (Lower Bias)", "estimatedMinutes": 55, "tags": [ "advanced", "offseason", "weeks1-2", "session1", "fullbody", "lower-bias" ], "meta": { "block": "offseason", "week_range": [ 1, 2 ], "session": 1 }, "drills": [ { "type": "section", "title": "Pre-Activation (8\u201312 min)", "augment": "protected" }, { "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": "pat_reverse_lunge_bw", "name": "Reverse Lunge (Bodyweight)", "category": "pattern", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "stab_dead_bug", "name": "Dead Bug", "category": "stability", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_tempo_squat_311_bw", "name": "Tempo Squat (311, Bodyweight)", "category": "pattern", "sets": 2, "reps": 5, "tempo": "311", "rest_seconds": 30, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core" }, { "id": "plyo_cmj_hands_on_hips", "name": "Countermovement Jump (Hands on Hips)", "category": "plyo", "sets": 4, "reps": 3, "rest_seconds": 90, "augment": "core" }, { "id": "str_front_squat", "name": "Front Squat", "category": "strength", "sets": 4, "reps": 6, "rpe_target": 7, "rpe_band": [ 6.5, 7.5 ], "rest_seconds": 120, "reads": { "enabled": true, "required": false, "type": "E1RM", "unit": "kg", "mode": "calculated", "bind_goal_type": "SQUAT", "allow_skip_measurement": true }, "augment": "core" }, { "id": "lng_rfess_db", "name": "Rear-Foot Elevated Split Squat (DB)", "category": "lunge", "sets": 3, "reps": 6, "per_side": true, "rpe_target": 7, "rpe_band": [ 6.5, 7.5 ], "rest_seconds": 90, "augment": "core" }, { "id": "stab_sl_rdl_reach", "name": "Single-Leg RDL Reach", "category": "stability", "sets": 3, "reps": 6, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "core_side_plank", "name": "Side Plank", "category": "bracing_core", "sets": 3, "duration_seconds": 30, "per_side": true, "rest_seconds": 45, "augment": "core" }, { "id": "rot_pallof_press", "name": "Pallof Press", "category": "rotational_core", "sets": 3, "reps": 12, "per_side": true, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Own positions: depth + control, then drive with intent." ] } }, { "id": "aa_os_wk1_2_s2", "title": "Weeks 1\u20132 \u2014 Session 2: Full Body B (Upper Bias)", "estimatedMinutes": 55, "tags": [ "advanced", "offseason", "weeks1-2", "session2", "fullbody", "upper-bias" ], "meta": { "block": "offseason", "week_range": [ 1, 2 ], "session": 2 }, "drills": [ { "type": "section", "title": "Pre-Activation (8\u201312 min)", "augment": "protected" }, { "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_band_pull_apart", "name": "Band Pull-Apart", "category": "stability", "sets": 2, "reps": 15, "rest_seconds": 30, "augment": "protected" }, { "id": "stab_scap_pushup", "name": "Scap Push-Up", "category": "stability", "sets": 2, "reps": 10, "rest_seconds": 30, "augment": "protected" }, { "id": "rot_half_kneeling_pallof", "name": "Half-Kneeling Pallof Press", "category": "rotational_core", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core" }, { "id": "pwr_medball_shot_put", "name": "Med Ball Shot Put", "category": "power", "sets": 4, "reps": 3, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "str_db_bench_press", "name": "DB Bench Press", "category": "strength", "sets": 4, "reps": 6, "rpe_target": 7, "rpe_band": [ 6.5, 7.5 ], "rest_seconds": 90, "reads": { "enabled": true, "required": false, "type": "E1RM", "unit": "kg", "mode": "calculated", "bind_goal_type": "BENCH", "allow_skip_measurement": true }, "augment": "core" }, { "id": "lng_forward_lunge_bw_tempo", "name": "Forward Lunge (Bodyweight Tempo)", "category": "lunge", "sets": 3, "reps": 6, "per_side": true, "rest_seconds": 75, "augment": "core" }, { "id": "stab_1arm_db_row_supported", "name": "1-Arm DB Row (Supported)", "category": "stability", "sets": 3, "reps": 10, "per_side": true, "rpe_target": 7, "rpe_band": [ 6.5, 7.5 ], "rest_seconds": 90, "augment": "core" }, { "id": "core_dead_bug", "name": "Dead Bug", "category": "bracing_core", "sets": 3, "reps": 8, "per_side": true, "rest_seconds": 45, "augment": "core" }, { "id": "rot_cable_chop", "name": "Cable Chop", "category": "rotational_core", "sets": 3, "reps": 10, "per_side": true, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Scap set first. Press and row with control; keep ribs stacked." ] } }, { "id": "aa_os_wk1_2_s3", "title": "Weeks 1\u20132 \u2014 Session 3: Full Body C (Hinge + Rotation Bias)", "estimatedMinutes": 60, "tags": [ "advanced", "offseason", "weeks1-2", "session3", "fullbody", "hinge", "rotation" ], "meta": { "block": "offseason", "week_range": [ 1, 2 ], "session": 3 }, "drills": [ { "type": "section", "title": "Pre-Activation (8\u201312 min)", "augment": "protected" }, { "id": "pat_drop_lunge_bw", "name": "Drop Lunge (Bodyweight)", "category": "pattern", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_glute_bridge", "name": "Glute Bridge", "category": "pattern", "sets": 2, "reps": 10, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_a_march", "name": "A-March", "category": "pattern", "sets": 2, "distance_m": 12, "rest_seconds": 30, "notes": "PDF shows 2x12m.", "augment": "protected" }, { "id": "pat_hip_hinge_drill", "name": "Hip Hinge Drill", "category": "pattern", "sets": 2, "reps": 6, "rest_seconds": 30, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core" }, { "id": "plyo_broad_jump_stick", "name": "Broad Jump (Stick)", "category": "plyo", "sets": 4, "reps": 2, "rest_seconds": 90, "augment": "core" }, { "id": "str_trap_bar_deadlift", "name": "Trap Bar Deadlift", "category": "strength", "sets": 4, "reps": 5, "rpe_target": 7.5, "rpe_band": [ 7, 8 ], "rest_seconds": 150, "reads": { "enabled": true, "required": false, "type": "E1RM", "unit": "kg", "mode": "calculated", "bind_goal_type": "DEADLIFT", "allow_skip_measurement": true }, "augment": "core" }, { "id": "lng_db_walking_lunge", "name": "DB Walking Lunge", "category": "lunge", "sets": 3, "reps": 12, "unit": "steps", "rpe_target": 7, "rpe_band": [ 6.5, 7.5 ], "rest_seconds": 90, "augment": "core" }, { "id": "stab_split_squat_iso", "name": "Split Squat ISO", "category": "stability", "sets": 2, "duration_seconds": 25, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "core_hollow_hold", "name": "Hollow Hold", "category": "bracing_core", "sets": 3, "duration_seconds": 25, "rest_seconds": 45, "augment": "core" }, { "id": "rot_landmine_rotation", "name": "Landmine Rotation", "category": "rotational_core", "sets": 3, "reps": 10, "rest_seconds": 60, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Hinge pattern: push hips back, neutral spine, fast concentric when prescribed." ] } }, { "id": "aa_os_wk1_2_s4", "title": "Weeks 1\u20132 \u2014 Session 4: Sprint + Plyo (Advanced)", "estimatedMinutes": 50, "tags": [ "advanced", "offseason", "weeks1-2", "session4", "speed", "plyo" ], "meta": { "block": "offseason", "week_range": [ 1, 2 ], "session": 4 }, "drills": [ { "type": "section", "title": "Pre-Sprint Activation (12\u201315 min)", "augment": "protected" }, { "id": "pat_walking_lunge", "name": "Walking Lunge", "category": "pattern", "sets": 2, "reps": 12, "unit": "steps", "rest_seconds": 30, "augment": "protected" }, { "id": "pat_lateral_lunge", "name": "Lateral Lunge", "category": "pattern", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_a_skip", "name": "A-Skip", "category": "pattern", "sets": 2, "distance_m": 20, "rest_seconds": 30, "augment": "protected" }, { "id": "pat_skips_for_distance", "name": "Skips for Distance", "category": "pattern", "sets": 2, "distance_m": 25, "rest_seconds": 45, "augment": "protected" }, { "type": "section", "title": "Main Session", "augment": "core" }, { "id": "plyo_pogos", "name": "Pogos", "category": "plyo", "sets": 3, "reps": 25, "rest_seconds": 45, "augment": "core" }, { "id": "plyo_lateral_bounds", "name": "Lateral Bounds", "category": "plyo", "sets": 3, "reps": 4, "per_side": true, "rest_seconds": 90, "augment": "core" }, { "id": "spr_accel_3pt_15m", "name": "Acceleration Sprint (3-Point Start)", "category": "sprint", "sets": 5, "distance_m": 15, "rest_seconds": 120, "augment": "core" }, { "id": "spr_build_up_25m", "name": "Build-Up Sprint", "category": "sprint", "sets": 4, "distance_m": 25, "rest_seconds": 120, "augment": "core" }, { "id": "rot_medball_side_toss", "name": "Med Ball Side Toss", "category": "rotational_core", "sets": 3, "reps": 8, "per_side": true, "rest_seconds": 60, "augment": "core" }, { "id": "core_front_plank", "name": "Front Plank", "category": "bracing_core", "sets": 3, "duration_seconds": 35, "rest_seconds": 45, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "high", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Quality over quantity: full rest, crisp mechanics. Stop if mechanics break." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk1_2_s1", "id": "aa_os_wk3_4_s1", "title": "Weeks 3\u20134 \u2014 Session 1: Full Body A (Lower Bias)", "estimatedMinutes": 55, "tags": [ "advanced", "offseason", "weeks3-4", "session1", "fullbody", "lower-bias" ], "meta": { "block": "offseason", "week_range": [ 3, 4 ], "session": 1 }, "overrides": [ { "id": "mob_9090_hip_switch", "replace_with": { "id": "mob_wgs_rotation", "name": "World\u2019s Greatest Stretch (Rotation)", "category": "mobility", "sets": 2, "reps": 4, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "pat_reverse_lunge_bw", "replace_with": { "id": "mob_ankle_rocker", "name": "Ankle Rocker (Knee Over Toe)", "category": "mobility", "sets": 2, "reps": 8, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "stab_dead_bug", "replace_with": { "id": "pat_cossack_assisted", "name": "Cossack Squat (Assisted)", "category": "pattern", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "pat_tempo_squat_311_bw", "replace_with": { "id": "stab_dead_bug_reach", "name": "Dead Bug w/ Reach", "category": "stability", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "str_front_squat", "sets": 5, "reps": 5, "rpe_target": 7.5, "rpe_band": [ 7, 8 ], "rest_seconds": 150, "augment": "core" }, { "id": "lng_rfess_db", "sets": 4, "reps": 6, "rpe_target": 7.5, "rpe_band": [ 7, 8 ], "rest_seconds": 90, "augment": "core" }, { "id": "core_side_plank", "duration_seconds": 35, "augment": "core" }, { "id": "rot_pallof_press", "reps": 12, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Own positions: depth + control, then drive with intent." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk1_2_s2", "id": "aa_os_wk3_4_s2", "title": "Weeks 3\u20134 \u2014 Session 2: Full Body B (Upper Bias)", "estimatedMinutes": 55, "tags": [ "advanced", "offseason", "weeks3-4", "session2", "fullbody", "upper-bias" ], "meta": { "block": "offseason", "week_range": [ 3, 4 ], "session": 2 }, "overrides": [ { "id": "pat_walking_lunge_reach", "replace_with": { "id": "pat_walking_lunge_oh_reach", "name": "Walking Lunge + Overhead Reach", "category": "pattern", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "stab_band_pull_apart", "replace_with": { "id": "stab_banded_face_pull", "name": "Banded Face Pull", "category": "stability", "sets": 2, "reps": 12, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "stab_scap_pushup", "replace_with": { "id": "mob_quadruped_tspine_rotation", "name": "Quadruped T-Spine Rotation", "category": "mobility", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "rot_half_kneeling_pallof", "replace_with": { "id": "rot_tall_kneeling_pallof", "name": "Tall-Kneeling Pallof Press", "category": "rotational_core", "sets": 2, "reps": 8, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "pwr_medball_shot_put", "sets": 5, "reps": 3, "rest_seconds": 75, "augment": "core" }, { "id": "str_db_bench_press", "sets": 5, "reps": 6, "rpe_target": 7.5, "rpe_band": [ 7, 8 ], "rest_seconds": 105, "augment": "core" }, { "id": "lng_forward_lunge_bw_tempo", "replace_with": { "id": "lng_forward_lunge_db", "name": "Forward Lunge (DB)", "category": "lunge", "sets": 3, "reps": 6, "per_side": true, "rpe_target": 7, "rpe_band": [ 6.5, 7.5 ], "rest_seconds": 90, "augment": "core" }, "augment": "core" }, { "id": "rot_cable_chop", "reps": 12, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Scap set first. Press and row with control; keep ribs stacked." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk1_2_s3", "id": "aa_os_wk3_4_s3", "title": "Weeks 3\u20134 \u2014 Session 3: Full Body C (Hinge + Rotation Bias)", "estimatedMinutes": 60, "tags": [ "advanced", "offseason", "weeks3-4", "session3", "fullbody", "hinge", "rotation" ], "meta": { "block": "offseason", "week_range": [ 3, 4 ], "session": 3 }, "overrides": [ { "id": "pat_drop_lunge_bw", "replace_with": { "id": "pat_lateral_lunge_bw", "name": "Lateral Lunge (Bodyweight)", "category": "pattern", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "pat_glute_bridge", "replace_with": { "id": "pat_glute_bridge_march", "name": "Glute Bridge March", "category": "pattern", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "pat_hip_hinge_drill", "replace_with": { "id": "pat_wall_hinge_drill", "name": "Wall Hinge Drill", "category": "pattern", "sets": 2, "reps": 8, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "pat_a_march", "replace_with": { "id": "pat_a_march_to_a_skip", "name": "A-March \u2192 A-Skip", "category": "pattern", "sets": 2, "distance_m": 15, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "plyo_broad_jump_stick", "sets": 4, "reps": 3, "augment": "core" }, { "id": "str_trap_bar_deadlift", "sets": 5, "reps": 4, "rpe_target": 7.5, "rpe_band": [ 7, 8 ], "rest_seconds": 150, "augment": "core" }, { "id": "lng_db_walking_lunge", "sets": 4, "reps": 12, "unit": "steps", "rpe_target": 7.5, "rpe_band": [ 7, 8 ], "augment": "core" }, { "id": "stab_split_squat_iso", "sets": 3, "duration_seconds": 25, "augment": "core" }, { "id": "core_hollow_hold", "duration_seconds": 30, "augment": "core" }, { "id": "rot_landmine_rotation", "reps": 12, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Hinge pattern: push hips back, neutral spine, fast concentric when prescribed." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk1_2_s4", "id": "aa_os_wk3_4_s4", "title": "Weeks 3\u20134 \u2014 Session 4: Sprint + Plyo", "estimatedMinutes": 50, "tags": [ "advanced", "offseason", "weeks3-4", "session4", "speed", "plyo" ], "meta": { "block": "offseason", "week_range": [ 3, 4 ], "session": 4 }, "overrides": [ { "id": "pat_walking_lunge", "replace_with": { "id": "pat_walking_lunge_oh", "name": "Walking Lunge (Hands Overhead)", "category": "pattern", "sets": 2, "reps": 12, "unit": "steps", "rest_seconds": 30, "notes": "Hands overhead (OH).", "augment": "protected" }, "augment": "protected" }, { "id": "pat_lateral_lunge", "replace_with": { "id": "pat_lateral_lunge_stick", "name": "Lateral Lunge \u2192 Stick", "category": "pattern", "sets": 2, "reps": 5, "per_side": true, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "pat_skips_for_distance", "replace_with": { "id": "pat_straight_leg_bounds", "name": "Straight-Leg Bounds", "category": "pattern", "sets": 2, "distance_m": 20, "rest_seconds": 45, "augment": "protected" }, "augment": "protected" }, { "id": "pat_a_skip", "replace_with": { "id": "pat_ankling_drill", "name": "Ankling Drill", "category": "pattern", "sets": 2, "distance_m": 20, "rest_seconds": 30, "augment": "protected" }, "augment": "protected" }, { "id": "plyo_pogos", "reps": 30, "augment": "core" }, { "id": "plyo_lateral_bounds", "sets": 4, "reps": 4, "per_side": true, "augment": "core" }, { "id": "spr_accel_3pt_15m", "distance_m": 20, "rest_seconds": 150, "augment": "core" }, { "id": "spr_build_up_25m", "distance_m": 30, "rest_seconds": 150, "augment": "core" }, { "id": "rot_medball_side_toss", "reps": 10, "augment": "core" }, { "id": "core_front_plank", "duration_seconds": 40, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "high", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Quality over quantity: full rest, crisp mechanics. Stop if mechanics break." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk3_4_s1", "id": "aa_os_wk5_6_s1", "title": "Weeks 5\u20136 \u2014 Session 1: Full Body A (Strength \u2192 Power)", "estimatedMinutes": 55, "tags": [ "advanced", "offseason", "weeks5-6", "session1", "strength-to-power" ], "meta": { "block": "offseason", "week_range": [ 5, 6 ], "session": 1 }, "overrides": [ { "id": "plyo_cmj_hands_on_hips", "replace_with": { "id": "plyo_box_jump_reactive", "name": "Box Jump (Reactive)", "category": "plyo", "sets": 4, "reps": 2, "rest_seconds": 90, "augment": "core" }, "augment": "core" }, { "id": "str_front_squat", "sets": 4, "reps": 4, "rpe_target": 8, "rpe_band": [ 7.5, 8.5 ], "rest_seconds": 150, "augment": "core" }, { "id": "stab_sl_rdl_reach", "replace_with": { "id": "pwr_contrast_trapbar_jump", "name": "Contrast Trap Bar Jump (Light)", "category": "power", "sets": 4, "reps": 3, "rest_seconds": 90, "notes": "PDF says 'light' \u2014 load guidance not specified.", "augment": "core" }, "augment": "core" }, { "id": "lng_rfess_db", "sets": 3, "reps": 6, "per_side": true, "rpe_target": 7.5, "rpe_band": [ 7, 8 ], "augment": "core" }, { "id": "core_side_plank", "duration_seconds": 35, "augment": "core" }, { "id": "rot_pallof_press", "reps": 12, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate_high", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Own positions: depth + control, then drive with intent." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk3_4_s2", "id": "aa_os_wk5_6_s2", "title": "Weeks 5\u20136 \u2014 Session 2: Full Body B (Strength \u2192 Power)", "estimatedMinutes": 55, "tags": [ "advanced", "offseason", "weeks5-6", "session2", "strength-to-power" ], "meta": { "block": "offseason", "week_range": [ 5, 6 ], "session": 2 }, "overrides": [ { "id": "pwr_medball_shot_put", "replace_with": { "id": "pwr_medball_scoop_toss", "name": "Med Ball Scoop Toss", "category": "power", "sets": 5, "reps": 3, "rest_seconds": 60, "augment": "core" }, "augment": "core" }, { "id": "str_db_bench_press", "sets": 4, "reps": 5, "rpe_target": 8, "rpe_band": [ 7.5, 8.5 ], "rest_seconds": 105, "augment": "core" }, { "id": "lng_forward_lunge_db", "sets": 3, "reps": 6, "per_side": true, "rpe_target": 7, "rpe_band": [ 6.5, 7.5 ], "rest_seconds": 90 }, { "id": "stab_1arm_db_row_supported", "sets": 3, "reps": 10, "per_side": true, "rpe_target": 7, "rpe_band": [ 6.5, 7.5 ], "augment": "core" }, { "id": "rot_cable_chop", "reps": 12, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate_high", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Scap set first. Press and row with control; keep ribs stacked." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk3_4_s3", "id": "aa_os_wk5_6_s3", "title": "Weeks 5\u20136 \u2014 Session 3: Full Body C (Strength \u2192 Power)", "estimatedMinutes": 60, "tags": [ "advanced", "offseason", "weeks5-6", "session3", "strength-to-power" ], "meta": { "block": "offseason", "week_range": [ 5, 6 ], "session": 3 }, "overrides": [ { "id": "plyo_broad_jump_stick", "sets": 4, "reps": 2, "augment": "core" }, { "id": "str_trap_bar_deadlift", "sets": 4, "reps": 3, "rpe_target": 8, "rpe_band": [ 7.5, 8.5 ], "rest_seconds": 150, "augment": "core" }, { "id": "stab_split_squat_iso", "replace_with": { "id": "pwr_contrast_db_jump_squat", "name": "Contrast DB Jump Squat (Light)", "category": "power", "sets": 4, "reps": 3, "rest_seconds": 90, "notes": "PDF says 'light' \u2014 load guidance not specified.", "augment": "core" }, "augment": "core" }, { "id": "lng_db_walking_lunge", "sets": 3, "reps": 12, "unit": "steps", "rpe_target": 7.5, "rpe_band": [ 7, 8 ], "augment": "core" }, { "id": "core_hollow_hold", "duration_seconds": 30, "augment": "core" }, { "id": "rot_landmine_rotation", "reps": 12, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate_high", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Hinge pattern: push hips back, neutral spine, fast concentric when prescribed." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk3_4_s4", "id": "aa_os_wk5_6_s4", "title": "Weeks 5\u20136 \u2014 Session 4: Sprint + Plyo (Strength \u2192 Power)", "estimatedMinutes": 50, "tags": [ "advanced", "offseason", "weeks5-6", "session4", "speed", "plyo" ], "meta": { "block": "offseason", "week_range": [ 5, 6 ], "session": 4 }, "overrides": [ { "id": "spr_accel_3pt_15m", "distance_m": 20, "rest_seconds": 150, "augment": "core" }, { "id": "spr_build_up_25m", "replace_with": { "id": "spr_flying_10s", "name": "Flying 10s", "category": "sprint", "sets": 4, "duration_seconds": 10, "rest_seconds": 150, "notes": "PDF lists 'Flying 10s \u2014 4 reps'. Duration assumed 10s.", "augment": "core" }, "augment": "core" }, { "id": "rot_medball_side_toss", "reps": 10, "augment": "core" }, { "id": "core_front_plank", "duration_seconds": 40, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate_high", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Quality over quantity: full rest, crisp mechanics. Stop if mechanics break." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk5_6_s1", "id": "aa_os_wk7_8_s1", "title": "Weeks 7\u20138 \u2014 Session 1: Full Body A (Power & Speed / Taper)", "estimatedMinutes": 45, "tags": [ "advanced", "offseason", "weeks7-8", "session1", "taper" ], "meta": { "block": "offseason", "week_range": [ 7, 8 ], "session": 1 }, "overrides": [ { "id": "plyo_box_jump_reactive", "sets": 3, "reps": 2 }, { "id": "str_front_squat", "sets": 3, "reps": 3, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "augment": "core" }, { "id": "pwr_contrast_trapbar_jump", "sets": 3, "reps": 3, "rest_seconds": 90 }, { "id": "lng_rfess_db", "sets": 2, "reps": 6, "per_side": true, "notes": "BW or light DB per PDF.", "augment": "core" }, { "id": "core_side_plank", "sets": 2, "duration_seconds": 30, "augment": "core" }, { "id": "rot_pallof_press", "sets": 2, "reps": 10, "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": [ "Leave the gym feeling better than you arrived. No grinding reps.", "Own positions: depth + control, then drive with intent." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk5_6_s2", "id": "aa_os_wk7_8_s2", "title": "Weeks 7\u20138 \u2014 Session 2: Full Body B (Power & Speed / Taper)", "estimatedMinutes": 45, "tags": [ "advanced", "offseason", "weeks7-8", "session2", "taper" ], "meta": { "block": "offseason", "week_range": [ 7, 8 ], "session": 2 }, "overrides": [ { "id": "pwr_medball_scoop_toss", "replace_with": { "id": "pwr_medball_shot_put_taper", "name": "Med Ball Shot Put", "category": "power", "sets": 3, "reps": 3, "per_side": true, "rest_seconds": 60, "augment": "core" } }, { "id": "str_db_bench_press", "sets": 3, "reps": 5, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 90, "augment": "core" }, { "id": "lng_forward_lunge_db", "replace_with": { "id": "lng_forward_lunge_bw", "name": "Forward Lunge (Bodyweight)", "category": "lunge", "sets": 2, "reps": 6, "per_side": true, "rest_seconds": 75, "augment": "core" } }, { "id": "stab_1arm_db_row_supported", "sets": 2, "reps": 10, "per_side": true, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "rest_seconds": 75, "augment": "core" }, { "id": "core_dead_bug", "sets": 2, "reps": 6, "per_side": true, "augment": "core" }, { "id": "rot_cable_chop", "sets": 2, "reps": 8, "per_side": true, "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": [ "Leave the gym feeling better than you arrived. No grinding reps.", "Scap set first. Press and row with control; keep ribs stacked." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk5_6_s3", "id": "aa_os_wk7_8_s3", "title": "Weeks 7\u20138 \u2014 Session 3: Full Body C (Power & Speed / Taper)", "estimatedMinutes": 45, "tags": [ "advanced", "offseason", "weeks7-8", "session3", "taper" ], "meta": { "block": "offseason", "week_range": [ 7, 8 ], "session": 3 }, "overrides": [ { "id": "plyo_broad_jump_stick", "sets": 2, "reps": 3, "augment": "core" }, { "id": "str_trap_bar_deadlift", "sets": 3, "reps": 2, "rpe_target": 6.5, "rpe_band": [ 6, 7 ], "augment": "core" }, { "id": "pwr_contrast_db_jump_squat", "replace_with": { "id": "pwr_db_jump_squat", "name": "DB Jump Squat", "category": "power", "sets": 3, "reps": 3, "rest_seconds": 90, "augment": "core" } }, { "id": "lng_db_walking_lunge", "sets": 2, "reps": 10, "unit": "steps", "rest_seconds": 75, "augment": "core" }, { "id": "core_hollow_hold", "sets": 2, "duration_seconds": 25, "augment": "core" }, { "id": "rot_landmine_rotation", "sets": 2, "reps": 10, "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": [ "Leave the gym feeling better than you arrived. No grinding reps.", "Hinge pattern: push hips back, neutral spine, fast concentric when prescribed." ] } }, { "type": "refWorkout", "workoutId": "aa_os_wk5_6_s4", "id": "aa_os_wk7_8_s4", "title": "Weeks 7\u20138 \u2014 Session 4: Sprint + Plyo (Taper)", "estimatedMinutes": 40, "tags": [ "advanced", "offseason", "weeks7-8", "session4", "taper", "speed" ], "meta": { "block": "offseason", "week_range": [ 7, 8 ], "session": 4 }, "overrides": [ { "id": "pat_walking_lunge_oh", "reps": 10, "unit": "steps" }, { "id": "pat_lateral_lunge_stick", "reps": 4, "per_side": true }, { "id": "pat_ankling_drill", "replace_with": { "id": "pat_a_skip_taper", "name": "A-Skip", "category": "pattern", "sets": 2, "distance_m": 15, "rest_seconds": 30, "augment": "core" } }, { "id": "pat_straight_leg_bounds", "replace_with": { "id": "pat_ankling_drill_taper", "name": "Ankling Drill", "category": "pattern", "sets": 2, "distance_m": 20, "rest_seconds": 30, "augment": "core" } }, { "id": "plyo_pogos", "replace_with": { "id": "plyo_reactive_pogos", "name": "Reactive Pogos", "category": "plyo", "sets": 3, "reps": 20, "rest_seconds": 45, "augment": "core" }, "augment": "core" }, { "id": "spr_flying_10s", "sets": 4, "duration_seconds": 10, "rest_seconds": 150 }, { "id": "spr_accel_3pt_15m", "sets": 3, "distance_m": 20, "rest_seconds": 150, "augment": "core" }, { "id": "rot_medball_side_toss", "sets": 2, "reps": 8, "per_side": true, "augment": "core" }, { "id": "core_front_plank", "sets": 2, "duration_seconds": 35, "augment": "core" } ], "routine": { "mode_supported": true, "intent": "moderate", "pillars": [ "pre_activation", "plyo_or_power", "strength_or_speed_strength", "unilateral_lunge", "stability", "bracing_core", "rotational_core" ], "coach_cues": [ "Quality over quantity: full rest, crisp mechanics. Stop if mechanics break.", "Leave the gym feeling better than you arrived. No grinding reps." ] } } ] }