{
  "pack_id": "evv_bb_p001_v1",
  "track": "arm_velo",
  "phase_type": "off_season_prep",
  "pack_version": 1,
  "version": 2,
  "sport": "bb",
  "readiness_rules": {
    "enabled": false,
    "levels": {
      "green": {
        "label": "Full session",
        "description": "Proceed with the full pre-season ramp session as prescribed.",
        "actions": []
      },
      "yellow": {
        "label": "Reduce workload",
        "description": "Reduce volume or load to maintain intent and movement quality.",
        "actions": [
          {
            "type": "reduce_sets",
            "value": 1,
            "applies_to_categories": [
              "strength"
            ]
          },
          {
            "type": "reduce_load_percent",
            "min": 10,
            "max": 20,
            "applies_to_categories": [
              "strength"
            ]
          },
          {
            "type": "extend_rest",
            "description": "Extend rest as needed to preserve throwing and lifting quality."
          }
        ]
      },
      "red": {
        "label": "Recovery session",
        "description": "Limit work to recovery throwing and low-stress technique only.",
        "actions": [
          {
            "type": "allow_only_categories",
            "categories": [
              "throwing",
              "recovery",
              "technique"
            ]
          }
        ]
      }
    },
    "deprecated": true,
    "note": "Legacy readiness_rules disabled. Use runtime SessionAugmentation (Green=normal, Yellow=reduce RPE+volume 10–15%, Red=deload reduce 20–30%) with augment scope (protected/core/caution)."
  },
  "workouts": [
    {
      "id": "p1_w1_d1",
      "title": "Week 1 - Day 1: Throwing (Light Intent)",
      "estimatedMinutes": 35,
      "tags": [
        "phase1",
        "week1",
        "day1",
        "throwing",
        "light",
        "plyoA"
      ],
      "meta": {
        "week": 1,
        "day": 1
      },
      "drills": [
        {
          "type": "section",
          "title": "Pre-Throw (Warm Up)",
          "equipment": [
            "J Bands",
            "Plyo Ball (700-900g)"
          ],
          "augment": "protected",
          "category": "pre_throw"
        },
        {
          "id": "pre_mobility",
          "name": "Mobility",
          "category": "warmup",
          "prescription": "10-15 repititions or 30-60 seconds per movement",
          "effort": null,
          "videoUrl": null,
          "focus": {
            "cue": "Move smoothly—free up range without forcing it.",
            "intent": "Prepare joints and tissues for efficient throwing.",
            "execution": [
              "Breathe and move with control",
              "Stop short of pain or pinching"
            ],
            "rationale": "Good range and control help you throw with less compensation and less stress."
          },
          "augment": "protected"
        },
        {
          "id": "pre_dynamic_warmup",
          "name": "Dynamic Warm-up",
          "category": "warmup",
          "prescription": "5-8 repititions or 10-30 seconds per movement",
          "effort": null,
          "videoUrl": null,
          "focus": {
            "cue": "Get warm and springy—leave energy for throwing.",
            "intent": "Raise temperature and readiness without fatigue.",
            "execution": [
              "Athletic posture",
              "Smooth acceleration, no max efforts"
            ],
            "rationale": "A better warm-up improves movement quality and reduces early-session stiffness."
          },
          "augment": "protected"
        },
        {
          "id": "pre_arm_circle_routine",
          "name": "Arm Circle Routine",
          "category": "warmup",
          "prescription": "1x10 / 1x30 sec",
          "effort": null,
          "videoUrl": null,
          "focus": {
            "cue": "Controlled circles—smooth and relaxed.",
            "intent": "Prime the shoulder for repeatable motion.",
            "execution": [
              "Small to medium circles first",
              "Keep the neck and jaw relaxed"
            ],
            "rationale": "Controlled prep improves comfort and consistency before higher-speed work."
          },
          "augment": "protected"
        },
        {
          "id": "pre_j_bands",
          "name": "J-Bands",
          "category": "warmup",
          "prescription": "1x10 each movement",
          "effort": null,
          "videoUrl": "https://ara.evovelocity.com/videos/jbands.mp4",
          "focus": {
            "cue": "Warm the arm—don’t chase a burn.",
            "intent": "Activate key shoulder patterns before throwing.",
            "execution": [
              "Smooth tempo",
              "Full but comfortable range"
            ],
            "rationale": "Activation helps you throw with cleaner mechanics and less unnecessary joint stress."
          },
          "augment": "protected"
        },
        {
          "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",
          "focus": {
            "cue": "Soft hands—clean catch, quick reset.",
            "intent": "Prepare the arm to receive and redirect force safely.",
            "execution": [
              "Absorb the catch quietly",
              "Reset fast, stay balanced"
            ],
            "rationale": "Better catch quality reduces ‘jolt’ and helps build stable throwing rhythm."
          },
          "augment": "protected"
        },
        {
          "id": "pre_reverse_throw",
          "name": "Reverse Throw",
          "category": "warmup",
          "prescription": "2x10",
          "effort": null,
          "videoUrl": "https://ara.evovelocity.com/videos/reversethrow.mp4",
          "focus": {
            "cue": "Stay loose—smooth throw, smooth finish.",
            "intent": "Prime arm path and timing with low stress.",
            "execution": [
              "Relaxed arm speed",
              "Finish balanced and tall"
            ],
            "rationale": "Light prep throws set the pattern before higher-intent work begins."
          },
          "augment": "protected"
        },
        {
          "type": "section",
          "title": "Plyo Set A (Light Day)",
          "equipment": [
            "Plyo Balls (150g, 225g)"
          ],
          "augment": "core"
        },
        {
          "id": "plyoA_ten_toes_abbrev_aa",
          "name": "Ten Toes (Abbreviated AA)",
          "category": "plyo_throwing",
          "intent": "controlled",
          "equipment": {
            "type": "plyo_ball",
            "weight": "225g"
          },
          "sets": 1,
          "reps": 10,
          "effort": {
            "type": "percent_range",
            "min": 40,
            "max": 60
          },
          "videoUrl": null,
          "focus": {
            "cue": "Quiet feet—smooth throw from a stable base.",
            "intent": "Build clean arm action and timing at low intent.",
            "execution": [
              "Stay tall and still through release",
              "Throw through the target, not at it"
            ],
            "rationale": "A stable base makes it easier to repeat mechanics and keep the arm moving efficiently."
          },
          "augment": "core"
        },
        {
          "id": "plyoA_ten_toes_figure_8",
          "name": "Ten Toes (Figure 8)",
          "category": "plyo_throwing",
          "intent": "controlled",
          "equipment": {
            "type": "plyo_ball",
            "weight": "225g"
          },
          "sets": 1,
          "reps": 10,
          "effort": {
            "type": "percent_range",
            "min": 40,
            "max": 60
          },
          "videoUrl": null,
          "focus": {
            "cue": "Smooth figure-8—keep it athletic, not forced.",
            "intent": "Improve rhythm and coordination through the arm path.",
            "execution": [
              "Relaxed shoulder, fast hand",
              "Finish balanced every rep"
            ],
            "rationale": "Rhythm work teaches efficient motion so speed can increase without extra strain."
          },
          "augment": "core"
        },
        {
          "id": "plyoA_rhythm_rocker_figure_8",
          "name": "Rhythm Rocker (Figure 8)",
          "category": "plyo_throwing",
          "intent": "controlled",
          "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",
          "focus": {
            "cue": "Smooth rhythm—build speed without forcing it.",
            "intent": "Train sequencing and tempo into the throwing pattern.",
            "execution": [
              "Stay balanced through the rock",
              "Fast intent, relaxed arm"
            ],
            "rationale": "Velocity improves when timing is clean, not when effort is forced."
          },
          "augment": "core"
        },
        {
          "id": "plyoA_lateral_roll_in_abbrev_aa",
          "name": "Lateral Roll In (Abbreviated AA)",
          "category": "plyo_throwing",
          "intent": "controlled",
          "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",
          "focus": {
            "cue": "Ride the move—catch clean, throw smooth.",
            "intent": "Train lateral momentum control and re-direction.",
            "execution": [
              "Catch softly and stay stacked",
              "Let the body lead, arm follows"
            ],
            "rationale": "Learning to control momentum helps you throw harder with less ‘yank’ on the arm."
          },
          "reads": {
            "enabled": true,
            "required": false,
            "type": "PITCH_VELO",
            "unit": "mph",
            "mode": "max_of_attempts",
            "attempts_expected": 5,
            "bind_goal_type": "ARM_VELO",
            "allow_skip_measurement": true
          },
          "augment": "core"
        },
        {
          "type": "section",
          "title": "Post-Throw (Warm Down)",
          "equipment": [
            "J Bands",
            "Kettlebell 4kg",
            "Shoulder Tube"
          ],
          "augment": "protected",
          "category": "post_throw"
        },
        {
          "id": "post_forearm_iso_holds",
          "name": "Forearm ISO Holds",
          "category": "recovery",
          "prescription": "30sec each",
          "effort": null,
          "videoUrl": null,
          "focus": {
            "cue": "Steady hold—no shaking, no strain.",
            "intent": "Restore grip and forearm support after throwing.",
            "execution": [
              "Neutral wrist position",
              "Breathe slowly through the hold"
            ],
            "rationale": "Isometrics reinforce tendon tolerance and support the arm between throwing days."
          },
          "augment": "protected"
        },
        {
          "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",
          "focus": {
            "cue": "Controlled reps—feel work, not pain.",
            "intent": "Rebuild forearm balance and control post-throwing.",
            "execution": [
              "Slow out, controlled back",
              "Keep elbow quiet and steady"
            ],
            "rationale": "Forearm control supports the elbow and helps recovery from repeated throwing stress."
          },
          "augment": "protected"
        },
        {
          "id": "post_itya_scaptation",
          "name": "ITYA Bands + Scaption",
          "category": "recovery",
          "prescription": "1x10",
          "effort": null,
          "videoUrl": "https://ara.evovelocity.com/videos/iytaband.mp4",
          "focus": {
            "cue": "Smooth lift—shoulders down, control up.",
            "intent": "Restore shoulder control and posture after throwing.",
            "execution": [
              "Move slowly with clean positions",
              "Stop before shrugging"
            ],
            "rationale": "Controlled shoulder work helps maintain mechanics and reduces next-day tightness."
          },
          "augment": "protected"
        },
        {
          "id": "post_scaptation_alt",
          "name": "Scaption (Alt Timestamp)",
          "category": "recovery",
          "prescription": "1x10",
          "effort": null,
          "videoUrl": "https://ara.evovelocity.com/videos/scaption.mp4",
          "focus": {
            "cue": "Quality reps—steady tempo, steady posture.",
            "intent": "Reinforce smooth shoulder tracking post-throwing.",
            "execution": [
              "Thumb slightly up",
              "Ribs down, neck relaxed"
            ],
            "rationale": "Better shoulder tracking supports repeatable arm paths and safer throwing volume."
          },
          "augment": "protected"
        },
        {
          "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",
          "focus": {
            "cue": "Control first—smooth reps, no snapping.",
            "intent": "Restore rotational shoulder balance after throwing.",
            "execution": [
              "Elbow fixed, rotate at the shoulder",
              "Slow return, don’t let the band pull you"
            ],
            "rationale": "Balanced rotation strength supports the shoulder during repeated high-speed throwing."
          },
          "augment": "protected"
        },
        {
          "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",
          "focus": {
            "cue": "Same work—stay smooth and controlled.",
            "intent": "Reinforce shoulder rotation control post-throwing.",
            "execution": [
              "Keep shoulder level",
              "Own the end range—no bouncing"
            ],
            "rationale": "Control in rotation helps maintain mechanics and reduces irritation across a training block."
          },
          "augment": "protected"
        },
        {
          "id": "post_kb_waiter_walk",
          "name": "Kettlebell Waiter Walk",
          "category": "recovery",
          "prescription": "20m or 30sec",
          "effort": null,
          "videoUrl": "https://youtu.be/8Knc6HEjxwk?t=161",
          "focus": {
            "cue": "Stay tall and controlled—no rushing.",
            "intent": "Reinforce shoulder stability after throwing.",
            "execution": [
              "Arm stacked over shoulder",
              "Slow, steady steps"
            ],
            "rationale": "Controlled carries build stability that helps the arm recover and stay resilient."
          },
          "augment": "protected"
        },
        {
          "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",
          "focus": {
            "cue": "Hold strong—steady pressure, steady posture.",
            "intent": "Reinforce shoulder control in key positions.",
            "execution": [
              "Shoulders down and back",
              "Breathe through each hold"
            ],
            "rationale": "Short holds train stability without adding fatigue, supporting recovery and consistency."
          },
          "augment": "protected"
        }
      ]
    },
    {
      "id": "p1_w1_d2",
      "title": "Week 1 - Day 2: Throwing (Medium Intent)",
      "estimatedMinutes": 40,
      "tags": [
        "phase1",
        "week1",
        "day2",
        "throwing",
        "medium",
        "plyoB"
      ],
      "meta": {
        "week": 1,
        "day": 2
      },
      "drills": [
        {
          "type": "section",
          "title": "Pre-Throw (Warm Up)",
          "augment": "protected",
          "category": "pre_throw"
        },
        {
          "type": "refWorkout",
          "workoutId": "p1_w1_d1"
        }
      ]
    },
    {
      "id": "p1_w1_d3",
      "title": "Week 1 - Day 3: Throwing (High Intent)",
      "estimatedMinutes": 40,
      "tags": [
        "phase1",
        "week1",
        "day3",
        "throwing",
        "high",
        "plyoC"
      ],
      "meta": {
        "week": 1,
        "day": 3
      },
      "drills": [
        {
          "type": "section",
          "title": "Pre-Throw (Warm Up)",
          "augment": "protected",
          "category": "pre_throw"
        },
        {
          "type": "refWorkout",
          "workoutId": "p1_w1_d1"
        }
      ]
    },
    {
      "id": "p1_w2_d1",
      "title": "Week 2 - Day 1: Throwing (Light Intent)",
      "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 Intent)",
      "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 (High Intent)",
      "estimatedMinutes": 40,
      "tags": [
        "phase1",
        "week2",
        "day3",
        "throwing",
        "high",
        "plyoC"
      ],
      "meta": {
        "week": 2,
        "day": 3
      },
      "drills": [
        {
          "type": "refWorkout",
          "workoutId": "p1_w1_d3"
        }
      ]
    }
  ]
}