/* styles.css - Athletic Development Training System Styles */
/* Phase 1 Enhancements: Typography, Color, Elevation, Buttons */
/* Import Inter font - Add this to your HTML :
*/
* {
margin: 0;
padding: 0;
box-sizing: border-box;
}
:root {
/* TYPOGRAPHY SYSTEM */
--font-display: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;
--font-body: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;
--font-mono: 'SF Mono', 'Monaco', 'Consolas', monospace;
/* REFINED COLOR PALETTE - Athlete-First, Motivated, Accessible */
/* Primary - Confident, Athletic Blue */
--primary-color: #1e40af;
--primary-light: #3b82f6;
--primary-dark: #1e3a8a;
--primary-hover: #1d4ed8;
/* Accent - Energetic, Achievement-Focused */
--accent-color: #f59e0b;
--accent-light: #fbbf24;
--accent-dark: #d97706;
/* Status Colors - Clear Communication */
--success-color: #10b981;
--warning-color: #ef4444;
--error-color: #dc2626;
/* Backgrounds - Clean, Breathable */
--bg-primary: #ffffff;
--bg-secondary: #f8fafc;
--bg-tertiary: #f1f5f9;
--bg-hover: #f1f5f9;
/* Text - Strong Hierarchy */
--text-primary: #0f172a;
--text-secondary: #475569;
--text-tertiary: #94a3b8;
/* Borders */
--border-subtle: #e2e8f0;
--border-strong: #cbd5e1;
/* ELEVATION SYSTEM - Strategic Depth */
--shadow-xs: 0 1px 2px rgba(0, 0, 0, 0.04);
--shadow-sm: 0 2px 4px rgba(0, 0, 0, 0.06);
--shadow-md: 0 4px 6px -1px rgba(0, 0, 0, 0.08),
0 2px 4px -1px rgba(0, 0, 0, 0.04);
--shadow-lg: 0 10px 15px -3px rgba(0, 0, 0, 0.08),
0 4px 6px -2px rgba(0, 0, 0, 0.04);
--shadow-xl: 0 20px 25px -5px rgba(0, 0, 0, 0.08),
0 10px 10px -5px rgba(0, 0, 0, 0.02);
/* Focus/Interaction States */
--focus-ring: 0 0 0 3px rgba(30, 64, 175, 0.1);
}
body {
font-family: var(--font-body);
background: var(--bg-secondary);
color: var(--text-primary);
line-height: 1.6;
-webkit-font-smoothing: antialiased;
-moz-osx-font-smoothing: grayscale;
}
.container {
max-width: 900px;
margin: 0 auto;
padding: 20px;
}
.header {
background: var(--bg-primary);
padding: 40px 32px;
border-radius: 12px;
box-shadow: var(--shadow-sm);
margin-bottom: 24px;
text-align: center;
border: 1px solid var(--border-subtle);
}
.header h1 {
font-family: var(--font-display);
font-size: 2.5rem;
font-weight: 800;
color: var(--text-primary);
margin-bottom: 12px;
letter-spacing: -0.02em;
}
.header p {
color: var(--text-secondary);
font-size: 1.25rem;
font-weight: 500;
margin-bottom: 8px;
letter-spacing: -0.01em;
}
.subtitle {
color: var(--text-tertiary);
font-size: 1rem;
font-weight: 500;
letter-spacing: 0.02em;
}
.warning-banner {
background: linear-gradient(135deg, var(--warning-color) 0%, #dc2626 100%);
color: white;
padding: 14px 16px;
text-align: center;
font-weight: 600;
margin-bottom: 20px;
border-radius: 8px;
box-shadow: var(--shadow-sm);
letter-spacing: -0.01em;
}
.card {
background: var(--bg-primary);
border-radius: 12px;
padding: 32px;
box-shadow: var(--shadow-md);
border: 1px solid var(--border-subtle);
margin-bottom: 24px;
transition: box-shadow 0.2s cubic-bezier(0.4, 0, 0.2, 1);
}
.card:hover {
box-shadow: var(--shadow-lg);
}
.card h2 {
font-family: var(--font-display);
font-size: 1.5rem;
font-weight: 700;
color: var(--text-primary);
margin-bottom: 20px;
letter-spacing: -0.02em;
}
.progress-tracker {
display: flex;
justify-content: space-between;
margin-bottom: 32px;
position: relative;
}
.progress-step {
display: flex;
flex-direction: column;
align-items: center;
flex: 1;
position: relative;
}
.progress-step::after {
content: '';
position: absolute;
top: 20px;
left: 50%;
width: 100%;
height: 2px;
background: var(--border-subtle);
z-index: -1;
}
.progress-step:last-child::after {
display: none;
}
.progress-circle {
width: 44px;
height: 44px;
border-radius: 50%;
background: var(--bg-tertiary);
border: 2px solid var(--border-strong);
display: flex;
align-items: center;
justify-content: center;
font-family: var(--font-mono);
font-weight: 700;
font-size: 0.95rem;
margin-bottom: 8px;
transition: all 0.2s cubic-bezier(0.4, 0, 0.2, 1);
}
.progress-step.active .progress-circle {
background: var(--primary-color);
color: white;
border-color: var(--primary-color);
box-shadow: 0 0 0 4px rgba(30, 64, 175, 0.1);
}
.progress-step.completed .progress-circle {
background: var(--success-color);
color: white;
border-color: var(--success-color);
}
.progress-label {
font-size: 12px;
font-weight: 600;
color: var(--text-tertiary);
text-align: center;
text-transform: uppercase;
letter-spacing: 0.05em;
}
.progress-step.active .progress-label,
.progress-step.completed .progress-label {
color: var(--text-secondary);
}
.options-grid {
display: grid;
grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
gap: 12px;
margin-top: 20px;
}
.option-card {
background: var(--bg-primary);
border: 2px solid var(--border-subtle);
border-radius: 10px;
padding: 24px 20px;
cursor: pointer;
text-align: center;
transition: all 0.2s cubic-bezier(0.4, 0, 0.2, 1);
position: relative;
overflow: hidden;
}
.option-card::before {
content: '';
position: absolute;
top: 0;
left: 0;
right: 0;
height: 3px;
background: linear-gradient(90deg, var(--primary-color), var(--accent-color));
transform: scaleX(0);
transition: transform 0.3s cubic-bezier(0.4, 0, 0.2, 1);
}
.option-card:hover {
border-color: var(--primary-color);
transform: translateY(-3px);
box-shadow: var(--shadow-md);
}
.option-card:hover::before {
transform: scaleX(1);
}
.option-card.selected {
border-color: var(--primary-color);
background: linear-gradient(135deg, rgba(30, 64, 175, 0.05) 0%, rgba(245, 158, 11, 0.02) 100%);
box-shadow: var(--shadow-md);
}
.option-card.selected::before {
transform: scaleX(1);
}
.option-title {
font-weight: 700;
margin-bottom: 8px;
font-size: 1.125rem;
color: var(--text-primary);
letter-spacing: -0.01em;
}
.option-desc {
font-size: 13px;
color: var(--text-secondary);
line-height: 1.5;
font-weight: 500;
}
.template-selector {
background: var(--bg-tertiary);
border-radius: 10px;
padding: 20px;
margin: 20px 0;
border: 1px solid var(--border-subtle);
}
.template-tabs {
display: flex;
gap: 8px;
margin-bottom: 16px;
flex-wrap: wrap;
}
.template-tab {
padding: 10px 18px;
border-radius: 7px;
background: var(--bg-primary);
border: 2px solid var(--border-subtle);
cursor: pointer;
font-weight: 600;
font-size: 0.9rem;
letter-spacing: -0.01em;
transition: all 0.15s cubic-bezier(0.4, 0, 0.2, 1);
}
.template-tab:hover {
border-color: var(--primary-color);
background: var(--bg-hover);
transform: translateY(-1px);
}
.template-tab.active {
background: var(--primary-color);
color: white;
border-color: var(--primary-color);
box-shadow: 0 2px 8px rgba(30, 64, 175, 0.25);
}
/* REFINED BUTTON SYSTEM */
.btn {
background: var(--primary-color);
color: white;
border: none;
padding: 13px 28px;
border-radius: 8px;
cursor: pointer;
font-family: var(--font-body);
font-size: 15px;
font-weight: 600;
letter-spacing: -0.01em;
box-shadow: 0 1px 3px rgba(0, 0, 0, 0.1),
0 1px 2px rgba(0, 0, 0, 0.06),
inset 0 1px 0 rgba(255, 255, 255, 0.1);
transition: all 0.15s cubic-bezier(0.4, 0, 0.2, 1);
position: relative;
overflow: hidden;
}
.btn::before {
content: '';
position: absolute;
top: 0;
left: -100%;
width: 100%;
height: 100%;
background: linear-gradient(90deg,
transparent,
rgba(255, 255, 255, 0.15),
transparent);
transition: left 0.5s;
}
.btn:hover {
background: var(--primary-hover);
transform: translateY(-2px);
box-shadow: 0 4px 12px rgba(30, 64, 175, 0.25),
0 2px 4px rgba(0, 0, 0, 0.08),
inset 0 1px 0 rgba(255, 255, 255, 0.15);
}
.btn:hover::before {
left: 100%;
}
.btn:active {
transform: translateY(0);
box-shadow: 0 1px 3px rgba(0, 0, 0, 0.1),
inset 0 1px 0 rgba(255, 255, 255, 0.1);
}
.btn:focus-visible {
outline: none;
box-shadow: var(--focus-ring),
0 4px 12px rgba(30, 64, 175, 0.25);
}
.btn:disabled {
background: var(--text-tertiary);
cursor: not-allowed;
transform: none;
box-shadow: none;
opacity: 0.6;
}
.btn:disabled::before {
display: none;
}
.btn-secondary {
background: var(--bg-primary);
color: var(--text-primary);
border: 2px solid var(--border-strong);
box-shadow: var(--shadow-xs);
}
.btn-secondary::before {
background: linear-gradient(90deg,
transparent,
rgba(30, 64, 175, 0.05),
transparent);
}
.btn-secondary:hover {
background: var(--bg-hover);
border-color: var(--primary-color);
color: var(--primary-color);
box-shadow: var(--shadow-sm);
}
.btn-secondary:active {
background: var(--bg-tertiary);
}
.btn-group {
display: flex;
gap: 12px;
margin-top: 24px;
}
.workout-day {
background: var(--bg-primary);
border-radius: 10px;
padding: 28px;
margin-bottom: 20px;
border-left: 4px solid var(--primary-color);
box-shadow: var(--shadow-md);
transition: box-shadow 0.2s cubic-bezier(0.4, 0, 0.2, 1);
}
.workout-day:hover {
box-shadow: var(--shadow-lg);
}
.workout-header {
display: flex;
justify-content: space-between;
align-items: center;
margin-bottom: 24px;
padding-bottom: 16px;
border-bottom: 2px solid var(--bg-secondary);
}
.workout-title {
font-family: var(--font-display);
font-size: 1.4rem;
font-weight: 700;
color: var(--text-primary);
letter-spacing: -0.02em;
}
.workout-badge {
background: linear-gradient(135deg, var(--primary-color), var(--primary-dark));
color: white;
padding: 6px 14px;
border-radius: 20px;
font-size: 11px;
font-weight: 700;
text-transform: uppercase;
letter-spacing: 0.05em;
box-shadow: 0 2px 4px rgba(30, 64, 175, 0.2);
}
.exercise-block {
background: var(--bg-secondary);
border-radius: 8px;
padding: 18px;
margin-bottom: 12px;
border: 1px solid var(--border-subtle);
transition: all 0.2s cubic-bezier(0.4, 0, 0.2, 1);
}
.exercise-block:hover {
background: var(--bg-primary);
border-color: var(--border-strong);
box-shadow: var(--shadow-sm);
}
.exercise-header {
display: flex;
justify-content: space-between;
align-items: center;
margin-bottom: 10px;
}
.exercise-category {
background: var(--primary-color);
color: white;
padding: 4px 10px;
border-radius: 5px;
font-size: 10px;
font-weight: 700;
text-transform: uppercase;
letter-spacing: 0.08em;
display: inline-block;
}
.variation-btn {
background: var(--bg-primary);
border: 1px solid var(--border-strong);
border-radius: 5px;
padding: 5px 10px;
font-size: 11px;
cursor: pointer;
color: var(--text-secondary);
transition: all 0.15s cubic-bezier(0.4, 0, 0.2, 1);
font-weight: 600;
letter-spacing: 0.01em;
}
.variation-btn:hover {
background: var(--primary-color);
color: white;
border-color: var(--primary-color);
transform: translateY(-1px);
box-shadow: var(--shadow-xs);
}
.exercise-name {
font-weight: 700;
font-size: 1.05rem;
margin-bottom: 10px;
color: var(--text-primary);
letter-spacing: -0.01em;
}
.exercise-details {
font-size: 14px;
font-weight: 500;
color: var(--text-secondary);
margin-bottom: 6px;
line-height: 1.6;
}
.exercise-details strong {
color: var(--text-primary);
font-weight: 700;
}
.variations-dropdown {
background: var(--bg-primary);
border: 1px solid var(--border-strong);
border-radius: 8px;
margin-top: 12px;
padding: 12px;
box-shadow: var(--shadow-lg);
}
.variations-header {
font-weight: 700;
font-size: 11px;
color: var(--text-secondary);
margin-bottom: 8px;
text-transform: uppercase;
letter-spacing: 0.08em;
}
.variation-option {
padding: 8px 10px;
cursor: pointer;
border-radius: 5px;
font-size: 13px;
font-weight: 500;
transition: all 0.15s cubic-bezier(0.4, 0, 0.2, 1);
border-bottom: 1px solid var(--border-subtle);
}
.variation-option:last-child {
border-bottom: none;
}
.variation-option:hover {
background: var(--primary-color);
color: white;
transform: translateX(4px);
}
.variation-option.default-option {
font-style: italic;
color: var(--text-tertiary);
margin-top: 4px;
border-top: 1px solid var(--border-subtle);
padding-top: 12px;
}
.variation-option.default-option:hover {
background: var(--bg-hover);
color: var(--text-secondary);
}
.substitution-notice {
background: rgba(245, 158, 11, 0.1);
color: var(--accent-dark);
padding: 8px 12px;
border-radius: 6px;
font-size: 11px;
margin-top: 8px;
font-weight: 600;
display: flex;
align-items: center;
border-left: 3px solid var(--accent-color);
}
.substitution-notice::before {
content: "⚙️";
margin-right: 8px;
font-size: 14px;
}
/* Circuit/Superset Type Colors - Distinct visual hierarchy */
.category-circuit-a {
background: linear-gradient(135deg, #dc2626, #b91c1c); /* Red - Primary strength work */
box-shadow: 0 2px 4px rgba(220, 38, 38, 0.3);
}
.category-circuit-b {
background: linear-gradient(135deg, #2563eb, #1d4ed8); /* Blue - Secondary work */
box-shadow: 0 2px 4px rgba(37, 99, 235, 0.3);
}
.category-superset-c {
background: linear-gradient(135deg, #059669, #047857); /* Green - Accessory work */
box-shadow: 0 2px 4px rgba(5, 150, 105, 0.3);
}
.category-tri-set-d {
background: linear-gradient(135deg, #7c3aed, #6d28d9); /* Purple - Core/finisher work */
box-shadow: 0 2px 4px rgba(124, 58, 237, 0.3);
}
.category-warmup {
background: linear-gradient(135deg, #f59e0b, #d97706); /* Amber - Warmup activities */
box-shadow: 0 2px 4px rgba(245, 158, 11, 0.3);
}
.info-box {
background: var(--bg-tertiary);
border-left: 4px solid var(--primary-color);
padding: 20px;
margin: 20px 0;
border-radius: 8px;
box-shadow: var(--shadow-xs);
}
.info-box h4 {
font-family: var(--font-display);
margin-bottom: 12px;
color: var(--text-primary);
font-weight: 700;
font-size: 1.05rem;
letter-spacing: -0.01em;
}
.info-box ul {
padding-left: 20px;
color: var(--text-secondary);
}
.info-box li {
margin-bottom: 6px;
font-weight: 500;
line-height: 1.6;
}
.info-box strong {
color: var(--text-primary);
font-weight: 700;
}
.week-navigation {
display: flex;
justify-content: space-between;
align-items: center;
margin: 24px 0;
padding: 20px;
background: var(--bg-tertiary);
border-radius: 10px;
border: 1px solid var(--border-subtle);
box-shadow: var(--shadow-xs);
}
.week-nav-btn {
padding: 10px 18px;
background: var(--bg-primary);
border: 2px solid var(--border-strong);
border-radius: 7px;
cursor: pointer;
font-weight: 600;
font-size: 0.9rem;
letter-spacing: -0.01em;
transition: all 0.15s cubic-bezier(0.4, 0, 0.2, 1);
color: var(--text-primary);
}
.week-nav-btn:hover:not(:disabled) {
border-color: var(--primary-color);
background: var(--bg-hover);
color: var(--primary-color);
transform: translateX(0) scale(1.02);
box-shadow: var(--shadow-sm);
}
.week-nav-btn:disabled {
opacity: 0.4;
cursor: not-allowed;
background: var(--bg-secondary);
}
#weekDisplay {
font-family: var(--font-display);
font-weight: 700;
font-size: 1.1rem;
color: var(--text-primary);
letter-spacing: -0.01em;
}
.hidden {
display: none;
}
.fade-in {
animation: fadeIn 0.3s cubic-bezier(0.4, 0, 0.2, 1);
}
@keyframes fadeIn {
from {
opacity: 0;
transform: translateY(10px);
}
to {
opacity: 1;
transform: translateY(0);
}
}
/* Category Colors - Refined Palette */
.category-max-effort {
background: linear-gradient(135deg, #dc2626, #b91c1c);
box-shadow: 0 2px 4px rgba(220, 38, 38, 0.3);
}
.category-dynamic {
background: linear-gradient(135deg, #ea580c, #c2410c);
box-shadow: 0 2px 4px rgba(234, 88, 12, 0.3);
}
.category-repetition {
background: linear-gradient(135deg, #f59e0b, #d97706);
box-shadow: 0 2px 4px rgba(245, 158, 11, 0.3);
}
.category-supplemental {
background: linear-gradient(135deg, var(--primary-color), var(--primary-dark));
box-shadow: 0 2px 4px rgba(30, 64, 175, 0.3);
}
.category-assistance {
background: linear-gradient(135deg, #7c3aed, #6d28d9);
box-shadow: 0 2px 4px rgba(124, 58, 237, 0.3);
}
.category-sprint {
background: linear-gradient(135deg, #0891b2, #0e7490);
box-shadow: 0 2px 4px rgba(8, 145, 178, 0.3);
}
.category-jump {
background: linear-gradient(135deg, #059669, #047857);
box-shadow: 0 2px 4px rgba(5, 150, 105, 0.3);
}
.category-throw {
background: linear-gradient(135deg, #c026d3, #a21caf);
box-shadow: 0 2px 4px rgba(192, 38, 211, 0.3);
}
@media (max-width: 768px) {
.container {
padding: 16px;
}
.header {
padding: 32px 24px;
}
.header h1 {
font-size: 2rem;
}
.options-grid {
grid-template-columns: 1fr;
}
.btn-group {
flex-direction: column;
}
.btn-group .btn {
width: 100%;
}
.template-tabs {
flex-direction: column;
}
.template-tab {
width: 100%;
text-align: center;
}
.exercise-header {
flex-direction: column;
align-items: flex-start;
gap: 8px;
}
.variation-btn {
align-self: flex-start;
}
.workout-header {
flex-direction: column;
align-items: flex-start;
gap: 12px;
}
.workout-badge {
align-self: flex-start;
}
}