{ "pack_id": "evv_bb_p003_v1", "track": "arm_velo", "phase_type": "pre_season", "delivery_model": "rolling_weekly", "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": "Deprecated: readiness is now handled by runtime SessionAugmentation (RPE + volume scaling; Red = Deload). Keep pack prescriptions intact." }, "week_templates": { "A": { "label": "Ramp Week (Higher Intent)", "days": [ { "id": "A_d1", "title": "Day 1 – Intent + Lift (Lower)", "estimatedMinutes": 65, "tags": [ "pre_season", "weekA", "day1", "throwing", "strength", "technique" ], "completion": { "required_categories": [ "throwing", "strength" ], "optional_categories": [ "technique" ] }, "drills": [ { "type": "section", "title": "Throwing – Intent", "augment": "core" }, { "id": "intent_throws", "category": "throwing", "prescription": "10–16 throws @ 85–95%", "notes": [ "Full recovery; stop if intent drops" ], "augment": "core", "prescription_v2": { "totalRepsMin": 10, "totalRepsMax": 16, "intensityPctMin": 85, "intensityPctMax": 95 } }, { "id": "plyo_work", "category": "throwing", "prescription": "3–4 drills x 1×5 @ moderate-to-high intent", "augment": "core" }, { "type": "section", "title": "Strength – Lower (Quality Focus)", "augment": "core" }, { "id": "squat_or_variant", "category": "strength", "prescription": "3×3–5 @ RPE 7–8", "augment": "core", "prescription_v2": { "sets": 3, "repsMin": 3, "repsMax": 5, "rpeMin": 7.0, "rpeMax": 8.0, "rpeTarget": 7.5 } }, { "id": "hinge_or_variant", "category": "strength", "prescription": "2×4–6 @ RPE 7–8", "augment": "core", "prescription_v2": { "sets": 2, "repsMin": 4, "repsMax": 6, "rpeMin": 7.0, "rpeMax": 8.0, "rpeTarget": 7.5 } }, { "id": "core", "category": "strength", "prescription": "2 rounds", "augment": "core", "prescription_v2": { "rounds": 2 } }, { "type": "section", "title": "Technique (Optional)", "augment": "core" }, { "id": "bracing_block_drill", "category": "technique", "prescription": "2×5 reps", "notes": [ "Short, sharp reps; match intent theme" ], "augment": "core" } ] }, { "id": "A_d2", "title": "Day 2 – Moderate Volume + Upper Support", "estimatedMinutes": 55, "tags": [ "pre_season", "weekA", "day2", "throwing", "strength", "technique" ], "completion": { "required_categories": [ "throwing" ], "optional_categories": [ "strength", "technique" ] }, "drills": [ { "type": "section", "title": "Throwing – Build + Blend", "augment": "core" }, { "id": "long_toss", "category": "throwing", "prescription": "FILL ME (your long toss / build-up rules)", "augment": "core" }, { "id": "recovery_throws", "category": "throwing", "prescription": "8–10 throws @ <60%", "augment": "core", "prescription_v2": { "totalRepsMin": 8, "totalRepsMax": 10, "intensityPctCap": 60 } }, { "type": "section", "title": "Strength – Upper (Support)", "augment": "core" }, { "id": "press_or_variant", "category": "strength", "prescription": "2×5–8 @ RPE 6–7", "augment": "core", "prescription_v2": { "sets": 2, "repsMin": 5, "repsMax": 8, "rpeMin": 6.0, "rpeMax": 7.0, "rpeTarget": 6.5 } }, { "id": "pull_or_variant", "category": "strength", "prescription": "3×8 @ controlled tempo", "augment": "core", "prescription_v2": { "sets": 3, "reps": 8 } }, { "type": "section", "title": "Technique (Optional)", "augment": "core" }, { "id": "delivery_drill", "category": "technique", "prescription": "2×5 reps", "notes": [ "Smooth sequencing; don’t chase fatigue" ], "augment": "core" } ] }, { "id": "A_d3", "title": "Day 3 – Intent Touch + Recovery", "estimatedMinutes": 40, "tags": [ "pre_season", "weekA", "day3", "throwing", "recovery" ], "completion": { "required_categories": [ "throwing" ], "optional_categories": [] }, "drills": [ { "type": "section", "title": "Throwing – Intent Touch", "augment": "core" }, { "id": "intent_throws", "category": "throwing", "prescription": "6–10 throws @ 80–88%", "notes": [ "Short session; just keep speed available" ], "augment": "core", "prescription_v2": { "totalRepsMin": 6, "totalRepsMax": 10, "intensityPctMin": 80, "intensityPctMax": 88 } }, { "id": "recovery_throws", "category": "throwing", "prescription": "8–12 throws @ <60%", "augment": "core", "prescription_v2": { "totalRepsMin": 8, "totalRepsMax": 12, "intensityPctCap": 60 } } ] } ] }, "B": { "label": "Consolidation Week (Lower Stress)", "days": [ { "id": "B_d1", "title": "Day 1 – Moderate Intent + Lift (Reduced Volume)", "estimatedMinutes": 55, "tags": [ "pre_season", "weekB", "day1", "throwing", "strength", "technique" ], "completion": { "required_categories": [ "throwing", "strength" ], "optional_categories": [ "technique" ] }, "drills": [ { "type": "section", "title": "Throwing – Moderate Intent", "augment": "core" }, { "id": "intent_throws", "category": "throwing", "prescription": "8–12 throws @ 80–90%", "augment": "core", "prescription_v2": { "totalRepsMin": 8, "totalRepsMax": 12, "intensityPctMin": 80, "intensityPctMax": 90 } }, { "id": "plyo_work", "category": "throwing", "prescription": "2–3 drills x 1×5 (lighter emphasis)", "augment": "core" }, { "type": "section", "title": "Strength – Minimal Effective Dose", "augment": "core" }, { "id": "hinge_or_variant", "category": "strength", "prescription": "2×4–6 @ RPE 6–7", "augment": "core", "prescription_v2": { "sets": 2, "repsMin": 4, "repsMax": 6, "rpeMin": 6.0, "rpeMax": 7.0, "rpeTarget": 6.5 } }, { "id": "core", "category": "strength", "prescription": "2 rounds", "augment": "core", "prescription_v2": { "rounds": 2 } }, { "type": "section", "title": "Technique (Optional)", "augment": "core" }, { "id": "hip_shoulder_separation_drill", "category": "technique", "prescription": "2×5 reps", "augment": "core" } ] }, { "id": "B_d2", "title": "Day 2 – Recovery + Mechanics", "estimatedMinutes": 35, "tags": [ "pre_season", "weekB", "day2", "recovery", "technique" ], "completion": { "required_categories": [ "throwing" ], "optional_categories": [ "technique" ] }, "drills": [ { "type": "section", "title": "Throwing – Recovery", "augment": "protected" }, { "id": "recovery_throws", "category": "throwing", "prescription": "10–14 easy throws @ <60%", "augment": "core" }, { "type": "section", "title": "Technique (Optional)", "augment": "core" }, { "id": "delivery_drill", "category": "technique", "prescription": "2×5 reps", "notes": [ "Smooth, repeatable, no intent" ], "augment": "core" } ] }, { "id": "B_d3", "title": "Day 3 – Optional Intent Touch", "estimatedMinutes": 25, "tags": [ "pre_season", "weekB", "day3", "throwing" ], "completion": { "required_categories": [], "optional_categories": [ "throwing" ] }, "drills": [ { "type": "section", "title": "Throwing – Optional Touch", "augment": "core" }, { "id": "intent_throws", "category": "throwing", "prescription": "6–8 throws @ 75–85%", "notes": [ "Only if recovered; skip if sore or heavy" ], "augment": "core", "prescription_v2": { "totalRepsMin": 6, "totalRepsMax": 8, "intensityPctMin": 75, "intensityPctMax": 85 } } ] } ] } }, "week_sequence": [ "A", "B" ] }