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High risk of exertional heat stroke and cellular heat shock.",citation:"Sunderland & Nevill (2005); Armstrong et al. (2007)"}),g.coachNotes+=" [Rule R7: Relocated indoors with mandatory 15-min hydration intervals]"),o&&g.sessionType==="match_play"&&(b.push("R2"),n.push({timestamp:new Date().toISOString(),ruleId:"R2",ruleName:"Uncleared Injury Match Block",blockedItem:"Full Competitive Match Play",replacementItem:"Non-Weight-Bearing Pool Running & Stationary Arm Ergometry",rationale:"Active joint laxity detected without formal medical clearance. 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(2001); Bangsbo (1994)"}),g.sessionType="active_recovery",g.sessionRpe=2,g.totalDurationMins=30,g.calculatedLoadAu=60,g.coachNotes="REWRITTEN BY RULE R4: Converted to active recovery to break overtraining triad.",c=0)):c=0;for(const u of g.drills){let m=!1;if(a&&(u.movementPattern==="sprint"||u.velocityFractionVmax>.85||u.name.toLowerCase().includes("sprint"))){b.push("R1"),m=!0;const d={id:`sub-r1-${u.id}`,name:"Stationary Cycle Ergometer Flush & Prone Hamstring Isometric Holds",durationMins:u.durationMins,intensityRpe:3,movementPattern:"flush",targetMuscleGroups:["Biceps Femoris Isometrics","Aerobic Circulation"],velocityFractionVmax:0,contraindicatedFor:[],isSubstituted:!0,originalName:u.name,substitutionRationale:"High-speed linear acceleration generates terminal swing peak elongation strain (>110% resting length), posing high risk of muscle tear.",citation:"Opar et al. (2014), British Journal of Sports Medicine"};j.push(d),n.push({timestamp:new Date().toISOString(),ruleId:"R1",ruleName:"Hamstring Strain Invariant",blockedItem:u.name,replacementItem:d.name,rationale:d.substitutionRationale,citation:d.citation});continue}if(i&&(u.movementPattern==="squat"||u.movementPattern==="hinge"||u.name.toLowerCase().includes("back squat")||u.name.toLowerCase().includes("deadlift"))){b.push("R6"),m=!0;const d={id:`sub-r6-${u.id}`,name:"Dumbbell Hip Thrusts & McGill Big-3 Core Bracing (Bird-Dog, Side Plank, Curl-Up)",durationMins:u.durationMins,intensityRpe:4,movementPattern:"flush",targetMuscleGroups:["Gluteus Maximus","Transverse Abdominis","Quadratus Lumborum"],velocityFractionVmax:0,contraindicatedFor:[],isSubstituted:!0,originalName:u.name,substitutionRationale:"Field hockey semi-crouch stance exerts up to 3,800 N lumbar disc compression. Axial barbell loading is contraindicated during acute paraspinal spasms.",citation:"Reilly & Seaton (1990), Sports Medicine"};j.push(d),n.push({timestamp:new Date().toISOString(),ruleId:"R6",ruleName:"Lumbar Spine Axial Load Restriction",blockedItem:u.name,replacementItem:d.name,rationale:d.substitutionRationale,citation:d.citation});continue}if(l&&(u.movementPattern==="plyometric"||u.name.toLowerCase().includes("jump")||u.name.toLowerCase().includes("deep squat"))){b.push("R5"),m=!0;const d={id:`sub-r5-${u.id}`,name:"Closed-Chain Leg Press (Capped at 75° Knee Flexion) & Spanish Isometric Squats",durationMins:u.durationMins,intensityRpe:4,movementPattern:"squat",targetMuscleGroups:["Quadriceps Extensor Mechanism","Vastus Medialis"],velocityFractionVmax:0,contraindicatedFor:[],isSubstituted:!0,originalName:u.name,substitutionRationale:"Braking and plyometric landing generate 6-8x bodyweight tensile forces on the patellar tendon. Spanish squats provide analgesia without tensile strain.",citation:"Brukner & Khan (2017), Clinical Sports Medicine"};j.push(d),n.push({timestamp:new Date().toISOString(),ruleId:"R5",ruleName:"Patellofemoral Deceleration Gating",blockedItem:u.name,replacementItem:d.name,rationale:d.substitutionRationale,citation:d.citation});continue}m||j.push(u)}r.push({...g,drills:j,triggeredRules:Array.from(new Set(b)),safetyVerified:!0})}const p=r.reduce((v,g)=>v+g.calculatedLoadAu,0),y=t.acuteWorkloadPriorAu*1.1;if(t.acuteWorkloadPriorAu>0&&p>y){const v=p-y;let g=0;for(let d=1;dr[g].calculatedLoadAu&&(g=d);const b=r[g],j=b.calculatedLoadAu,u=Math.max(100,j-v),m=Math.round(u/b.sessionRpe);b.totalDurationMins=m,b.calculatedLoadAu=m*b.sessionRpe,b.triggeredRules.push("R3"),b.coachNotes+=` [Rule R3 Clamped: Load reduced from ${j} AU to ${b.calculatedLoadAu} AU to preserve <=10% ramp]`,n.push({timestamp:new Date().toISOString(),ruleId:"R3",ruleName:"Gabbett ACWR Progression Clamp",blockedItem:`Weekly Load Spike (${p} AU, projected ACWR ${(p/t.chronicWorkloadAu).toFixed(2)})`,replacementItem:`Clamped to ${Math.round(y)} AU (Day ${b.dayIndex} trimmed to ${m}m)`,rationale:"Acute workload surges exceeding +10% over chronic baselines significantly increase soft-tissue breakdown risk.",citation:"Gabbett (2016), British Journal of Sports Medicine"})}const h=r.reduce((v,g)=>v+g.calculatedLoadAu,0),f=t.chronicWorkloadAu>0?Number((h/t.chronicWorkloadAu).toFixed(2)):1;return{...e,sessions:r,acuteLoadAu:h,chronicLoadAu:t.chronicWorkloadAu,acwr:f,safetyCertified:!0,auditLogs:n}}function oh(e){const t=e.toLowerCase(),n=[{terms:["push through pain","pain is weakness","ignore pain","no pain no gain","max squat despite pain","heavy squat today pain"],rule:"R10",warning:"SAFETY INTERLOCK TRIGGERED (Rule R10): Training through acute joint pain or muscle strain is clinically contraindicated. This triggers high mechanical shearing and potential structural muscle rupture. Immediate load cessation and medical evaluation are mandated.",citation:"Xu et al. (2025); Brukner & Khan (2017)"},{terms:["cut water","stop drinking water","drop 3 kg","drop weight quickly","dry sauna fasting","zero fluid"],rule:"R10",warning:"SAFETY INTERLOCK TRIGGERED (Rule R10): Rapid dehydration (>2% body mass loss) severely compromises stroke volume, elevates core body temperature, and carries life-threatening exertional heat illness risk. Absolute fluid restriction is clinically barred.",citation:"Sawka et al. (2007), ACSM Guidelines"},{terms:["skip all rest","no rest days","train 7 days 2 hours","double sprint intervals today"],rule:"R4",warning:"SAFETY INTERLOCK TRIGGERED (Rule R4): Skipping rest intervals induces chronic parasympathetic depletion and neuromuscular exhaustion. An active recovery buffer is biologically non-negotiable.",citation:"Foster et al. (2001); Bangsbo (1994)"}];for(const r of n)if(r.terms.some(a=>t.includes(a)))return{isBlocked:!0,ruleId:r.rule,warningText:`${r.warning} (Ref: ${r.citation})`};return{isBlocked:!1}}const ch=[{id:"opp-1",teamName:"Bavaria Athletic (Aggressive High-Press)",sport:"football",formation:"4-3-3 Heavy Counter-Press",defensiveStyle:"aggressive_high_press",cornerConcededProfile:"Concedes space at the far post due to zonal over-clustering around the near post 6-yard box.",vulnerabilityZones:["Far Post Blindspot (Zone 14)","Edge of Box Cutback Corridor","Behind Inverted Fullbacks"],keyThreatPlayer:"Striker #9 (Top speed: 34.2 km/h, aggressive pressing trigger)",recentFormTendency:"Presses with 5 players in opponent half; susceptible to fast 3-pass diagonal switches into vacated flank channels.",recommendedCounterTactic:"Deploy deep decoy runs to draw the central zonal markers, then deliver an out-swinger to the late-arriving far-post runner."},{id:"opp-2",teamName:"Kookaburras Hockey Club (Man-to-Man Half-Court)",sport:"field_hockey",formation:"3-4-3 Diamond Trap",defensiveStyle:"man_to_man",cornerConcededProfile:"First runner rushes aggressively to block right-side drag flick; leaves left slip option open.",vulnerabilityZones:["Left Castle Slip Lane","Rebound Deflection Pocket (Right Post)","Top of D Drag Channel"],keyThreatPlayer:"Midfield Playmaker #10 (Aerial overhead release expert)",recentFormTendency:"Tight individual tracking across the 23-meter line; vulnerable to rapid give-and-go givebacks.",recommendedCounterTactic:"Execute a dummy drag-flick setup to commit their #1 flyer, slipping the ball to the left injector for a first-time reverse sweep."},{id:"opp-3",teamName:"Atletico Low-Block (Compact 4-4-2)",sport:"football",formation:"4-4-2 Deep Low Block",defensiveStyle:"low_block_counter",cornerConcededProfile:"Rigid 8-man box marking; vulnerable to short corner 2v1 overloads that disorganize zonal discipline.",vulnerabilityZones:["Half-Space 25m Zone","Second Ball Rebound Area","Near-Post Flick Deflection"],keyThreatPlayer:"Counter-attacking Winger #7 (Direct vertical threat on turnover)",recentFormTendency:"Maintains strict horizontal compactness (<30m pitch width); refuses to engage beyond their own defensive third.",recommendedCounterTactic:"Short corner routine creating a 2v1 triangle to draw out their corner marker, opening a driven cutback to the penalty spot."}],dh=[{id:"corner-deepmind-1",title:"TacticAI Near-Post Screen & Far-Post Volley",sport:"football",side:"right",deliveryType:"out-swinger",shotProbability:38.4,aerialAdvantagePct:76.2,receiverPlayerId:"att-3",description:"DeepMind TacticAI-optimized out-swinger targeting the far post after dual attackers screen the primary zonal defender.",tacticalCues:["Attacker #4 makes an early decoy dart to the near post at 85% sprint speed to drag the center back.","Attacker #2 sets a legal basketball-style body screen on the opponent zonal stopper.","Target receiver Attacker #3 loops around the perimeter and attacks the vacated back post with uncontested aerial momentum."],players:[{id:"kicker",name:"De Bruyne (Kicker)",team:"own",role:"kicker",number:17,x:98,y:96,label:"K"},{id:"att-1",name:"Haaland (Target 9)",team:"own",role:"striker",number:9,x:82,y:52,targetX:86,targetY:48,aerialDominance:92,label:"A1"},{id:"att-2",name:"Dias (Screen)",team:"own",role:"defender",number:3,x:85,y:44,targetX:87,targetY:46,aerialDominance:84,label:"A2"},{id:"att-3",name:"Stones (Late Far Runner)",team:"own",role:"midfielder",number:5,x:75,y:65,targetX:88,targetY:62,aerialDominance:88,label:"A3 (Receiver)"},{id:"att-4",name:"Foden (Edge Edge)",team:"own",role:"winger",number:47,x:72,y:42,targetX:74,targetY:45,label:"A4"},{id:"def-gk",name:"Opponent GK",team:"opponent",role:"goalkeeper",number:1,x:94,y:50,label:"GK"},{id:"def-1",name:"Zonal Marker 1",team:"opponent",role:"defender",number:4,x:89,y:46,label:"D1"},{id:"def-2",name:"Zonal Marker 2",team:"opponent",role:"defender",number:5,x:88,y:54,label:"D2"},{id:"def-3",name:"Man Marker (Dias)",team:"opponent",role:"defender",number:6,x:84,y:43,label:"D3"},{id:"def-4",name:"Far Post Guard",team:"opponent",role:"defender",number:2,x:91,y:58,label:"D4"}],ballTrajectory:{startX:98,startY:96,endX:88,endY:62,curve:-25,style:"lofted",targetZone:"Far Post 6-Yard Corridor"}},{id:"corner-deepmind-2",title:"Short Corner 2v1 Overload & Cutback Strike",sport:"football",side:"left",deliveryType:"short_routine",shotProbability:42.1,aerialAdvantagePct:58,receiverPlayerId:"att-4",description:"Designed to dismantle rigid low-block zonal systems by pulling the corner guard out of position.",tacticalCues:["Short pass rolled 10 meters along the touchline to initiate rapid 2v1.","Kicker makes overlapping run around the outside, forcing defender to turn hips.","Sharp cutback pass driven along the turf to the penalty spot for a first-time shot."],players:[{id:"kicker",name:"Saka (Kicker)",team:"own",role:"kicker",number:7,x:98,y:4,label:"K"},{id:"att-2",name:"Odegaard (Short Receiver)",team:"own",role:"midfielder",number:8,x:90,y:14,targetX:92,targetY:10,label:"A2"},{id:"att-1",name:"Rice (Near Post Screen)",team:"own",role:"midfielder",number:41,x:86,y:40,targetX:88,targetY:42,label:"A1"},{id:"att-4",name:"Martinelli (Penalty Spot Strike)",team:"own",role:"winger",number:11,x:74,y:48,targetX:78,targetY:48,label:"A4 (Receiver)"},{id:"def-gk",name:"Opponent GK",team:"opponent",role:"goalkeeper",number:1,x:94,y:50,label:"GK"},{id:"def-1",name:"Corner Guard",team:"opponent",role:"defender",number:3,x:92,y:12,label:"D1"},{id:"def-2",name:"Central Stopper",team:"opponent",role:"defender",number:5,x:88,y:48,label:"D2"}],ballTrajectory:{startX:98,startY:4,endX:78,endY:48,curve:0,style:"ground",targetZone:"Central Penalty Spot Cutback"}},{id:"corner-hockey-1",title:"Penalty Corner (PC) Dual Castle Slip & Deflection",sport:"field_hockey",side:"right",deliveryType:"drag_flick",shotProbability:46.8,aerialAdvantagePct:82.5,receiverPlayerId:"att-1",description:"Field hockey penalty corner variation utilizing dual injection castles to bypass the #1 defensive flyer.",tacticalCues:["Injection hit firmly along the backline to Castle A at the top of the shooting circle (D).","Castle A player fakes a direct drag-flick, disguising a 45-degree slip pass to Castle B.","Castle B executes an acute deflection toward the bottom left corner past the sliding goalkeeper."],players:[{id:"kicker",name:"Injector",team:"own",role:"kicker",number:9,x:98,y:65,label:"INJ"},{id:"att-1",name:"Castle A (Drag Specialist)",team:"own",role:"striker",number:13,x:76,y:52,targetX:78,targetY:50,label:"C1"},{id:"att-2",name:"Castle B (Slip Finisher)",team:"own",role:"midfielder",number:8,x:77,y:42,targetX:82,targetY:44,label:"C2 (Receiver)"},{id:"att-3",name:"Right Post Deflector",team:"own",role:"forward",number:11,x:90,y:58,targetX:92,targetY:55,label:"POST"},{id:"def-gk",name:"Padded GK",team:"opponent",role:"goalkeeper",number:1,x:95,y:50,label:"GK"},{id:"def-1",name:"#1 Flyer (Rusher)",team:"opponent",role:"defender",number:4,x:94,y:48,targetX:80,targetY:51,label:"FLY1"},{id:"def-2",name:"#2 Flyer (Trail)",team:"opponent",role:"defender",number:6,x:94,y:52,targetX:82,targetY:46,label:"FLY2"}],ballTrajectory:{startX:98,startY:65,endX:82,endY:44,curve:15,style:"flick",targetZone:"Left Corner Bottom Board"}}];async function uh(e,t,n,r=[],a){var v,g,b,j,u;const i=e.toLowerCase();if((i.includes("hamstring")||i.includes("biceps femoris"))&&(i.includes("sprint")||i.includes("8x100m")||i.includes("run fast")||i.includes("maximal")||i.includes("max speed")))return{text:`### 🛡️ Safety Alert: Sprinting is Paused for Hamstring Protection (Rule R1) I understand you want to push today, but **maximal sprinting is strictly paused while your hamstrings feel tight**. • **Why this matters:** During the terminal swing phase of full sprinting, the biceps femoris stretches beyond 110% of resting length under intense tension. Sprinting through tightness is the #1 cause of complete muscle tears (Opar et al., 2014). • **Your Safe Plan Today:** - **25-min stationary cycle flush:** Keep cadence smooth at 80–85 RPM on low resistance (RPE 2). This boosts blood flow without mechanical shock. - **Isometric prone bridges:** 3 sets of 45-second holds to maintain tendon strength safely. - **Cold compress:** 15 minutes of icing after your session. • **When you can sprint again:** When you have zero tenderness during isometric bridges at both 30° and 90° knee angles.`,triggeredRule:"R1",isBlocked:!0};if((i.includes("back")||i.includes("lumbar")||i.includes("spine")||i.includes("disc"))&&(i.includes("squat")||i.includes("deadlift")||i.includes("heavy")||i.includes("overhead press")||i.includes("axial")))return{text:`### 🛡️ Safety Alert: Heavy Spinal Loading Paused for Back Protection (Rule R6) With lower back stiffness or disc sensitivity, **heavy barbell squats and deadlifts are paused today**. • **Why this matters:** Axial barbell loads place severe compressive and shear forces across your L4–S1 lumbar vertebrae (McGill, 2015). • **Your Safe Plan Today:** - **McGill Big-3 Core Bracing:** - Bird-dog holds (3 sets × 10s per side) - Side plank holds (3 sets × 15s per side) - Modified curl-ups with neutral spine (3 sets × 8s holds) - **Dumbbell glute bridges:** 3 sets of 12 reps to activate your hips without spinal compression. • **Goal:** Protect your lower back while keeping your glutes and core active.`,triggeredRule:"R6",isBlocked:!0};if((i.includes("knee")||i.includes("patellar")||i.includes("tendon"))&&(i.includes("jump")||i.includes("box jump")||i.includes("drop jump")||i.includes("deep squat")))return{text:`### 🛡️ Safety Alert: High-Impact Jumps Paused for Knee Care (Rule R5) While your patellar tendon is sensitive, **jumping and deep squats (>90° flexion) are paused**. • **Why this matters:** Ground deceleration impacts deliver high peak shock forces directly through the patellar extensor mechanism (Malliaras et al., 2015). • **Your Safe Plan Today:** - **Spanish Isometric Squats:** 5 sets × 45-second holds against a heavy resistance band loop behind the knees. - **Horizontal Leg Press:** Capped at 75° knee flexion (3 sets × 10 reps, smooth tempo). • **Goal:** Promote collagen remodeling and pain relief without impact shock.`,triggeredRule:"R5",isBlocked:!0};if((i.includes("groin")||i.includes("adductor"))&&(i.includes("cut")||i.includes("drag flick")||i.includes("sprint")||i.includes("agility")||i.includes("lateral")))return{text:`### 🛡️ Safety Alert: Lateral Cutting Paused for Groin Care (Rule R3) With acute adductor tenderness, **explosive lateral cutting and full drag-flick strikes are paused today**. • **Why this matters:** High-velocity change of direction places extreme shear stress on the adductor longus enthesis (Serner et al., 2015). • **Your Safe Plan Today:** - **Copenhagen Adductor Isometric Holds:** 3 sets × 20 seconds per side with knee support. - **Inline Low-Resistance Cycling:** 20 minutes smooth aerobic spin. - **Gentle Squeeze Ball Drills:** 3 sets of 10-second isometric holds at 45° hip flexion. • **Goal:** Maintain adductor tendon tensile capacity without risking a partial tear.`,triggeredRule:"R3",isBlocked:!0};if((i.includes("ankle")||i.includes("sprain")||i.includes("atfl"))&&(i.includes("match")||i.includes("cut")||i.includes("agility")||i.includes("play today")||i.includes("505")))return{text:`### 🛡️ Safety Alert: Cutting & Agility Paused for Ankle Healing (Rule R2) Because your ankle is recovering, **match play and rapid change-of-direction cuts are paused**. • **Why this matters:** Lateral shear forces on uneven synthetic turf risk stretching or tearing the lateral ankle ligaments (ATFL). • **Your Safe Plan Today:** - **Non-weight-bearing pool running or stationary arm ergometer:** Keeps cardiovascular fitness high with zero joint impact. - **Seated resistance band eversion:** 3 sets of 15 controlled reps. - **Single-leg balance mat holds:** 3 sets of 30 seconds to rebuild joint proprioception. • **Clearance:** Full cutting drills resume once cleared by your athletic trainer.`,triggeredRule:"R2",isBlocked:!0};if((i.includes("heat")||i.includes("wbgt")||i.includes("hot"))&&(i.includes("sprint")||i.includes("turf")||i.includes("outside")||i.includes("35")||i.includes("36")||i.includes("38")))return{text:`### 🛡️ Safety Alert: Outdoor Turf Session Relocated Indoors (Rule R7) In extreme heat conditions (WBGT > 32°C), **outdoor maximal exertion on synthetic turf is strictly canceled**. • **Why this matters:** Synthetic pitch surface temperatures often exceed 50°C in high ambient heat, risking exertional heat illness, severe dehydration, and cardiovascular strain (BOM WBGT Protocol). • **Your Safe Plan Today:** - **Relocate to Air-Conditioned Facility:** Perform indoor wattbike intervals or gym resistance work. - **Mandatory 15-Min Hydration Interval:** Drink 200ml cold electrolyte solution every 15 minutes. - **Pre-Cooling:** Use cold towels and mist fans during rest intervals.`,triggeredRule:"R7",isBlocked:!0};const f=oh(e);if(f.isBlocked)return{text:`### 🛡️ Safety Alert: Request Intercepted for Athlete Well-Being (${f.ruleId}) ${f.warningText} As your coach, my responsibility is to keep you healthy, performing at your peak, and free from injury. Training through acute pain or dehydrating rapidly causes long-term harm. Let me know if you would like a safe recovery session instead!`,triggeredRule:f.ruleId,isBlocked:!0};if(n&&n.trim().length>10)try{const m=a?`Athlete: ${a.athleteName||"Athlete"} (${a.position||"Player"}). Condition: ${a.clinicalCondition||"Healthy"}. Readiness: ${a.readinessScore||80}/100. Sleep: ${a.sleepHours||8}h. Fatigue: ${a.fatigue||2}/5. WBGT: ${a.wbgtC||24}°C.`:"",d=t==="fit_coach"?`You are FitAgent, an elite sports science personal coach for field sports athletes. You are supportive, clear, and science-grounded. Adhere strictly to Foster Session-RPE, Gabbett ACWR (0.8-1.3 sweet spot), and biomechanical injury precautions (Opar on hamstrings, McGill on lumbar spine). When an athlete asks about pain or fatigue, prioritize safe exercise substitutes. Current athlete state: ${m}`:"You are TacticAI, an advanced football and field hockey tactical analyst inspired by Google DeepMind's TacticAI (Nature Communications 2024). Explain spatial positioning, corner-kick setups, transition traps, and counter-press geometry clearly and concisely.",x=await fetch(`https://generativelanguage.googleapis.com/v1beta/models/gemini-1.5-flash:generateContent?key=${n.trim()}`,{method:"POST",headers:{"Content-Type":"application/json"},body:JSON.stringify({contents:[...r.map(w=>({role:w.role,parts:[{text:w.content}]})),{role:"user",parts:[{text:`${d} Athlete query: ${e}`}]}]})});if(x.ok){const N=(u=(j=(b=(g=(v=(await x.json()).candidates)==null?void 0:v[0])==null?void 0:g.content)==null?void 0:b.parts)==null?void 0:j[0])==null?void 0:u.text;if(N)return{text:N}}}catch(m){console.warn("Live Gemini request failed; falling back to offline domain engine:",m)}return mh(e,t,a)}function mh(e,t,n){var o,c;const r=e.toLowerCase(),a=(n==null?void 0:n.athleteName)||"Athlete",i=n!=null&&n.position?n.position.toUpperCase():"PLAYER",l=(n==null?void 0:n.readinessScore)??80;if(t==="fit_coach")return r.includes("recover")||r.includes("sore")||r.includes("nutrition")||r.includes("eat")||r.includes("protein")||r.includes("doms")?{text:`### Elite Sports Recovery Guidelines • **Sleep:** Aim for 8+ hours. Deep sleep is when peak growth hormone release occurs to repair muscle micro-tears. • **Post-Workout Nutrition & Protein:** Consume 25–35g of high-quality protein (whey, eggs, chicken, or lentils) within 45 minutes of training, paired with complex carbohydrates to replenish muscle glycogen. • **Vagal Breathing:** 4 minutes of 4-7-8 diaphragmatic breathing downregulates sympathetic adrenaline and accelerates cortisol clearance. • **Active Recovery:** A light 20-minute cycle or brisk walk speeds recovery faster than complete immobility.`}:r.includes("workout")||r.includes("plan")||r.includes("today")||r.includes("what should i do")||r.includes("training")?(o=n==null?void 0:n.clinicalCondition)!=null&&o.toLowerCase().includes("lumbar")||r.includes("lumbar")||r.includes("back")?{text:`### Today's Personalized Plan for ${a} (${i}) **Focus: Core Stability & Low-Impact Conditioning** • **Part 1: Dynamic Mobility & Gentle Warm-Up (8 mins)** - Cat-Cow breathing & pelvic tilts (2 mins) - Quadruped hip circles (2 × 10 reps per side) • **Part 2: McGill Big-3 Trunk Bracing (12 mins)** - Bird-dog isometric holds: 3 sets × 10 seconds per side - Side plank holds: 3 sets × 15 seconds per side - Curl-up with neutral spine: 3 sets × 8 seconds holds • **Part 3: Glute Activation (10 mins)** - Dumbbell floor glute bridges (3 sets × 12 reps, light weight) - Standing hip abductions with band (3 sets × 15 reps) • **Part 4: Autonomic Recovery Flush (10 mins)** - Light stationary cycle flush (<65% max HR) + Diaphragmatic breathing (4s inhale, 7s hold, 8s exhale).`}:(c=n==null?void 0:n.clinicalCondition)!=null&&c.toLowerCase().includes("hamstring")||r.includes("hamstring")?{text:`### Today's Personalized Plan for ${a} (${i}) **Focus: Hamstring Flush & Tendon Recovery** • **Part 1: Low-Resistance Wattbike Flush (25 mins)** - Cadence: 80–85 RPM - Target RPE: 2 (Gentle aerobic pace) - Purpose: Delivers oxygenated blood flow to the hamstring without tensile sprint shock. • **Part 2: Isometric Prone Hamstring Bridge (10 mins)** - 3 sets × 45-second holds on floor - Focus on symmetrical hamstring activation with zero pain. • **Part 3: Recovery Cooldown (10 mins)** - Cold compress / icing for 15 minutes. - Elevate legs and stay well hydrated.`}:{text:`### Today's Scheduled Training Session for ${a} (${i}) **Readiness Status: ${l}/100 • Position Focus** • **Warm-Up (15 mins):** Dynamic turf stretches, linear high knees, butt kicks, and light acceleration build-ups (up to 75% vMax). • **Main Conditioning (35 mins):** Position-specific tempo intervals: - 6 sets × 60m field hockey shuttle runs @ 80% effort with 60s walking rest. - Small-sided passing drills under controlled tactical tempo. • **Cool-Down (10 mins):** 5-minute easy jog flush + diaphragmatic parasympathetic breathing. • **Coach Note:** Your current workload (ACWR) is in the optimal sweet spot. 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