{
  "pack_id": "evv_sb_p002_v1",
  "sport": "sb",
  "track": "arm_velo",
  "phase_type": "off_season_dev",
  "delivery_model": "fixed_blocks",
  "pack_version": 1,
  "version": 1,
  "workouts": [
    {
      "id": "osd_w1_d1",
      "title": "Week 1 - Day 1: Throwing + Lift (Lower)",
      "estimatedMinutes": 75,
      "tags": ["off_season_dev", "week1", "day1", "throwing", "strength", "technique"],
      "meta": { "week": 1, "day": 1 },
      "completion": {
        "required_categories": ["throwing", "strength"],
        "optional_categories": ["technique"]
      },
      "drills": [
        { "type": "section", "title": "Throwing (Arm Velo)" },
        {
          "id": "intent_throws",
          "name": "Intent Throws",
          "category": "throwing",
          "prescription": "FILL ME",
          "effort": { "type": "percent_range", "min": 0, "max": 0 },
          "videoUrl": null
        },
        {
          "id": "plyo_work",
          "name": "Plyo Work",
          "category": "throwing",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },
        {
          "id": "recovery_throws",
          "name": "Recovery Throws",
          "category": "throwing",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },

        { "type": "section", "title": "Strength (Weight Training)" },
        {
          "id": "squat_or_variant",
          "name": "Squat (or Variant)",
          "category": "strength",
          "prescription": "FILL ME",
          "sets": 0,
          "reps": 0,
          "effort": null,
          "videoUrl": null
        },
        {
          "id": "hinge_or_variant",
          "name": "Hinge (or Variant)",
          "category": "strength",
          "prescription": "FILL ME",
          "sets": 0,
          "reps": 0,
          "effort": null,
          "videoUrl": null
        },
        {
          "id": "core",
          "name": "Core",
          "category": "strength",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },

        { "type": "section", "title": "Technique (Optional)" },
        {
          "id": "delivery_drill",
          "name": "Technique Drill",
          "category": "technique",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        }
      ]
    },
    {
      "id": "osd_w1_d2",
      "title": "Week 1 - Day 2: Throwing + Lift (Upper)",
      "estimatedMinutes": 75,
      "tags": ["off_season_dev", "week1", "day2", "throwing", "strength", "technique"],
      "meta": { "week": 1, "day": 2 },
      "completion": {
        "required_categories": ["throwing", "strength"],
        "optional_categories": ["technique"]
      },
      "drills": [
        { "type": "section", "title": "Throwing (Arm Velo)" },
        {
          "id": "intent_throws",
          "name": "Intent Throws",
          "category": "throwing",
          "prescription": "FILL ME",
          "effort": { "type": "percent_range", "min": 0, "max": 0 },
          "videoUrl": null
        },
        {
          "id": "plyo_work",
          "name": "Plyo Work",
          "category": "throwing",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },
        {
          "id": "recovery_throws",
          "name": "Recovery Throws",
          "category": "throwing",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },

        { "type": "section", "title": "Strength (Weight Training)" },
        {
          "id": "press_or_variant",
          "name": "Press (or Variant)",
          "category": "strength",
          "prescription": "FILL ME",
          "sets": 0,
          "reps": 0,
          "effort": null,
          "videoUrl": null
        },
        {
          "id": "pull_or_variant",
          "name": "Pull (or Variant)",
          "category": "strength",
          "prescription": "FILL ME",
          "sets": 0,
          "reps": 0,
          "effort": null,
          "videoUrl": null
        },
        {
          "id": "core",
          "name": "Core",
          "category": "strength",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },

        { "type": "section", "title": "Technique (Optional)" },
        {
          "id": "hip_shoulder_separation_drill",
          "name": "Hip–Shoulder Separation Drill",
          "category": "technique",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        }
      ]
    },
    {
      "id": "osd_w1_d3",
      "title": "Week 1 - Day 3: Throwing + Lift (Total Body)",
      "estimatedMinutes": 75,
      "tags": ["off_season_dev", "week1", "day3", "throwing", "strength", "technique"],
      "meta": { "week": 1, "day": 3 },
      "completion": {
        "required_categories": ["throwing", "strength"],
        "optional_categories": ["technique"]
      },
      "drills": [
        { "type": "section", "title": "Throwing (Arm Velo)" },
        {
          "id": "intent_throws",
          "name": "Intent Throws",
          "category": "throwing",
          "prescription": "FILL ME",
          "effort": { "type": "percent_range", "min": 0, "max": 0 },
          "videoUrl": null
        },
        {
          "id": "recovery_throws",
          "name": "Recovery Throws",
          "category": "throwing",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },

        { "type": "section", "title": "Strength (Weight Training)" },
        {
          "id": "hinge_or_variant",
          "name": "Hinge (or Variant)",
          "category": "strength",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },
        {
          "id": "core",
          "name": "Core",
          "category": "strength",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        },

        { "type": "section", "title": "Technique (Optional)" },
        {
          "id": "bracing_block_drill",
          "name": "Bracing / Block Drill",
          "category": "technique",
          "prescription": "FILL ME",
          "effort": null,
          "videoUrl": null
        }
      ]
    }
  ]
}