{
  "pack_id": "evv_sb_p003_v1",
  "sport": "sb",
  "track": "arm_velo",
  "phase_type": "pre_season",
  "delivery_model": "rolling_weekly",
  "pack_version": 1,
  "version": 2,
  "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" },
            {
              "id": "intent_throws",
              "category": "throwing",
              "prescription": "FILL ME (e.g., 10–16 throws @ 85–95%)"
            },
            {
              "id": "plyo_work",
              "category": "throwing",
              "prescription": "FILL ME (e.g., 3–4 drills x 1×5)"
            },
            { "type": "section", "title": "Strength – Lower (Quality Focus)" },
            {
              "id": "squat_or_variant",
              "category": "strength",
              "prescription": "FILL ME (e.g., 3×3–5 @ RPE 7–8)"
            },
            {
              "id": "hinge_or_variant",
              "category": "strength",
              "prescription": "FILL ME (e.g., 2×4–6 @ RPE 7–8)"
            },
            {
              "id": "core",
              "category": "strength",
              "prescription": "FILL ME (e.g., 2 rounds)"
            },
            { "type": "section", "title": "Technique (Optional)" },
            {
              "id": "bracing_block_drill",
              "category": "technique",
              "prescription": "FILL ME (e.g., 2×5 reps)"
            }
          ]
        },
        {
          "id": "A_d2",
          "title": "Day 2 – Build + 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" },
            {
              "id": "long_toss",
              "category": "throwing",
              "prescription": "FILL ME (your build-up rules)"
            },
            {
              "id": "recovery_throws",
              "category": "throwing",
              "prescription": "FILL ME (8–10 easy @ <60%)"
            },
            { "type": "section", "title": "Strength – Upper (Support)" },
            {
              "id": "press_or_variant",
              "category": "strength",
              "prescription": "FILL ME (2×5–8 @ RPE 6–7)"
            },
            {
              "id": "pull_or_variant",
              "category": "strength",
              "prescription": "FILL ME (3×8 controlled)"
            }
          ]
        },
        {
          "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" },
            {
              "id": "intent_throws",
              "category": "throwing",
              "prescription": "FILL ME (6–10 throws @ 80–88%)"
            },
            {
              "id": "recovery_throws",
              "category": "throwing",
              "prescription": "FILL ME (8–12 throws @ <60%)"
            }
          ]
        }
      ]
    },
    "B": {
      "label": "Consolidation Week (Lower Stress)",
      "days": [
        {
          "id": "B_d1",
          "title": "Day 1 – Moderate Intent + Reduced Lift",
          "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" },
            {
              "id": "intent_throws",
              "category": "throwing",
              "prescription": "FILL ME (8–12 throws @ 80–90%)"
            },
            { "type": "section", "title": "Strength – Minimal Effective Dose" },
            {
              "id": "hinge_or_variant",
              "category": "strength",
              "prescription": "FILL ME (2×4–6 @ RPE 6–7)"
            },
            {
              "id": "core",
              "category": "strength",
              "prescription": "FILL ME (2 rounds)"
            }
          ]
        },
        {
          "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" },
            {
              "id": "recovery_throws",
              "category": "throwing",
              "prescription": "FILL ME (10–14 easy @ <60%)"
            },
            { "type": "section", "title": "Technique (Optional)" },
            {
              "id": "delivery_drill",
              "category": "technique",
              "prescription": "FILL ME (2×5 reps)"
            }
          ]
        },
        {
          "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" },
            {
              "id": "intent_throws",
              "category": "throwing",
              "prescription": "FILL ME (6–8 throws @ 75–85%)"
            }
          ]
        }
      ]
    }
  },
  "week_sequence": ["A", "B"]
}