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Domain 'olympic-sapphire-0hs7auu10q-wqhpen9oaz.edgeone.app' uses the application-focused generic top-level domain (.app) and includes subdomain 'olympic-sapphire-0hs7auu10q-wqhpen9oaz'. The second-level label 'edgeone' is 7 characters long with four vowels and 3 consonants. Splitting it apart reveals two words: edge, one. The median word length lands at 3.5 characters. No strong language cues emerged from the frequency lists.

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21-week Elite Arm Blueprint: throwing mechanics, recovery, and performance tracking.

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// -------------------- TOGGLE MENU --------------------
function toggleMenu(id){
  const el = document.getElementById(id);
  el.style.display = (el.style.display==='none' || el.style.display==='') ? 'block' : 'none';
}
if(window.innerWidth < 920){
  document.getElementById('exploreMenu').style.display='none';
  document.getElementById('trainingMenu').style.display='none';
}

// -------------------- STATIC SECTIONS --------------------
const programContent = {
about: `<h2>About</h2>
<p>Our program develops arms through a data-driven approach combining warm-ups, arm care, throwing drills, and recovery routines for all age groups. Use the Training Program area to load week-by-week sessions and the Weekly Checklist to send weekly monitoring to the coach.</p>`,

overview: `<h2>Program Overview</h2>
<p>The Elite Arm Blueprint is organized into distinct phases to safely progress athletes from foundational work to game-ready performance:</p>
<div style="display:grid; grid-template-columns:repeat(auto-fit,minmax(160px,1fr)); gap:10px; margin-top:10px">
<div style="background:#081021; padding:10px; border-radius:8px"><strong>On-Ramp (Wks 1–4)</strong><p style="color:var(--muted)">Mobility, mechanics, base strength</p></div>
<div style="background:#081021; padding:10px; border-radius:8px"><strong>Velocity (Wks 6–14)</strong><p style="color:var(--muted)">Weighted ball progressions, intent</p></div>
<div style="background:#081021; padding:10px; border-radius:8px"><strong>Game Prep (Wks16–20)</strong><p style="color:var(--muted)">Mound work, sequencing</p></div>
<div style="background:#081021; padding:10px; border-radius:8px"><strong>D-Load</strong><p style="color:var(--muted)">Strategic recovery weeks</p></div>
</div>`,

phases: `<h2>Phase Details</h2>
<article><h3>On-Ramp (Weeks 1–4)</h3><p>Establish mobility, thoracic and scapular control, progressive throwing volume.</p></article>
<article><h3>Velocity & Hybrid (Weeks 6–14)</h3><p>Introduce weighted implements, increase intent, maintain mechanics.</p></article>
<article><h3>Game Prep (Weeks 16–20)</h3><p>Mound progression, live ABs, command and sequencing.</p></article>`,

velodays: `<h2>Velo Days</h2>
<p>Scheduled velocity check-ins to guide programming decisions and track adaptations.</p>`
};

// -------------------- WEEKLY MONITORING FORM --------------------
const weeklyMonitoringForm = `<div class="session-card">
<h3>Weekly Checklist & Athlete Monitoring</h3>
<p>Complete and email this checklist weekly to <a href="mailto:elitearmblueprint@gmail.com" style="color:var(--accent2)">elitearmblueprint@gmail.com</a></p>
<form id="monitorForm">
<label>Player Name</label>
<input type="text" name="PlayerName" placeholder="Player full name" required>
<label>Team</label>
<select name="Team">
<option value="14U">14U</option>
<option value="15U">15U</option>
<option value="16U">16U</option>
<option value="18U">18U</option>
</select>
<label>Week (date)</label>
<input type="date" name="WeekDate">
<fieldset style="border-radius:6px; padding:8px; margin-bottom:10px; background:#081021">
<legend style="padding:0 6px">Readiness Scale (1–7)</legend>
<label>Session 1: <input type="number" name="Session1_Readiness" min="1" max="7" style="width:64px"></label>
<label style="margin-left:8px">Session 2: <input type="number" name="Session2_Readiness" min="1" max="7" style="width:64px"></label>
<label style="margin-left:8px">Session 3: <input type="number" name="Session3_Readiness" min="1" max="7" style="width:64px"></label>
</fieldset>
<fieldset style="border-radius:6px; padding:8px; margin-bottom:10px; background:#081021">
<legend style="padding:0 6px">Catch & Extension</legend>
<div style="display:grid; grid-template-columns:1fr 1fr; gap:8px;">
<div>
<label>Session 1 Catch</label>
<select name="Session1_Catch">
<option>Not Good</option><option>Meh</option><option>Good</option><option>Great</option>
</select>
</div>
<div>
<label>Session 1 Extension</label>
<select name="Session1_Extension">
<option>Not Good</option><option>Meh</option><option>Good</option><option>Great</option>
</select>
</div>
<div>
<label>Session 2 Catch</label>
<select name="Session2_Catch">
<option>Not Good</option><option>Meh</option><option>Good</option><option>Great</option>
</select>
</div>
<div>
<label>Session 2 Extension</label>
<select name="Session2_Extension">
<option>Not Good</option><option>Meh</option><option>Good</option><option>Great</option>
</select>
</div>
<div>
<label>Session 3 Catch</label>
<select name="Session3_Catch">
<option>Not Good</option><option>Meh</option><option>Good</option><option>Great</option>
</select>
</div>
<div>
<label>Session 3 Extension</label>
<select name="Session3_Extension">
<option>Not Good</option><option>Meh</option><option>Good</option><option>Great</option>
</select>
</div>
</div>
</fieldset>
<label>Notes</label>
<textarea name="Notes" rows="5" placeholder="Soreness, fatigue, other notes..."></textarea>
<div style="margin-top:8px">
<button type="button" class="button" onclick="emailChecklist()">Email Completed Checklist</button>
</div>
</form>
</div>`;

// -------------------- SESSION CONTENTS --------------------
// 14U Weeks 1–3
const sessions_14u = {
"week14u1": {
"Session 1": `<div class="session-card"><h3>Week 1 – Session 1 (14U)</h3>
<div class="session-block warmup"><strong>🔵 Warm-Up</strong>
<ul>
<li>Foam Roll – 10 sec/pass</li>
<li>Dynamic Mobility – 10 reps each</li>
<li>Band Series – 10 reps</li>
<li>Wrist Weights – 10 reps</li>
<li>Lacrosse Ball – 10 sec</li>
<li>Catch Play – 12 throws</li>
<li>Extension Throws – 10 @ 30°, 10 @ 50°</li>
</ul></div>
<div class="session-block strength"><strong>💪 Strength</strong>
<ul>
<li>Up/Downs – 2 min</li>
<li>Overhead Slams – 2x5</li>
<li>Single Leg Hops – 2 sets</li>
<li>Sprints – 4 sets</li>
</ul></div>
<div class="session-block recovery"><strong>🧘 Recovery</strong>
<ul>
<li>Band Pull Aparts – 2x10</li>
<li>Upward Tosses – 2x5</li>
<li>Side-Lying ER Tosses – 1x10</li>
<li>Waiter Walks – 2x20 yd</li>
</ul></div></div>`,
// Session 2 & 3 similar (fill later)
"Session 2": `<div class="session-card"><h3>Week 1 – Session 2 (14U)</h3><p>Similar structure, adjust throws + reps</p></div>`,
"Session 3": `<div class="session-card"><h3>Week 1 – Session 3 (14U)</h3><p>Similar structure, adjust throws + reps</p></div>`
},

"week14u2": {
"Session 1": `<div class="session-card"><h3>Week 2 – Session 1 (14U)</h3>
<p>Increase volume slightly, maintain mechanics. Full warm-up/throw/recovery protocol.</p></div>`,
"Session 2": `<div class="session-card"><h3>Week 2 – Session 2 (14U)</h3><p>Continue progression; throw volume + extension reps</p></div>`,
"Session 3": `<div class="session-card"><h3>Week 2 – Session 3 (14U)</h3><p>Continue progression; throw volume + extension reps</p></div>`
},

"week14u3": {
"Session 1": `<div class="session-card"><h3>Week 3 – Session 1 (14U)</h3>
<p>Full detailed session as in prior example, warm-up/strength/recovery</p></div>`,
"Session 2": `<div class="session-card"><h3>Week 3 – Session 2 (14U)</h3><p>Full detailed session</p></div>`,
"Session 3": `<div class="session-card"><h3>Week 3 – Session 3 (14U)</h3><p>Full detailed session</p></div>`
}
};

// 15U Weeks 1–3: Weeks 1–2 same as 14U, Week3 as previously built
const sessions_15u = {
"week1": sessions_14u.week14u1,
"week2": sessions_14u.week14u2,
"week3": {
"Session 1": `<div class="session-card"><h3>Week 3 – Session 1 (15U+)</h3><p>Detailed session as previously defined</p></div>`,
"Session 2": `<div class="session-card"><h3>Week 3 – Session 2 (15U+)</h3><p>Detailed session</p></div>`,
"Session 3": `<div class="session-card"><h3>Week 3 – Session 3 (15U+)</h3><p>Detailed session</p></div>`
};

// -------------------- SHOW SECTION --------------------
function showSection(section, el){
  document.querySelectorAll('.toc a').forEach(a=>a.classList.remove('active'));
  if(el) el.classList.add('active');

  if(programContent[section]){
    document.getElementById('preview').innerHTML = programContent[section];
  } else if(section==='weeklyMonitoring'){
    document.getElementById('preview').innerHTML = weeklyMonitoringForm;
  } else if(section.startsWith('week14u')){
    let html='';
    Object.values(sessions_14u[section]).forEach(sess=>html+=sess);
    document.getElementById('preview').innerHTML = html;
  } else if(section.startsWith('week')){
    let html='';
    Object.values(sessions_15u[section]).forEach(sess=>html+=sess);
    document.getElementById('preview').innerHTML = html;
  } else{
    document.getElementById('preview').innerHTML = `<p>Section not found.</p>`;
  }
}

// -------------------- EMAIL CHECKLIST --------------------
function emailChecklist(){
  const form = document.getElementById('monitorForm');
  if(!form) return alert("Form not loaded.");
  let body = '';
  for(let i=0;i<form.elements.length;i++){
    const el = form.elements[i];
    if(el.name && el.value) body += `${el.name}: ${el.value}\n`;
  }
  window.location.href = `mailto:elitearmblueprint@gmail.com?subject=Weekly%20Checklist&body=${encodeURIComponent(body)}`;
}


Elite Arm Blueprint — Full Program

✅ Low Risk - https://olympic-sapphire-0hs7auu10q-wqhpen9oaz.edgeone.app/

Requests	IP Address	Location	AS Autonomous System
2	43.152.26.58	Singapore	AS139341ACE
2	1	-	-

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