/* Physical Conditioning Section */

.conditioning-container {
    display: grid;
    grid-template-columns: 1fr;
    gap: 30px;
    margin-bottom: 30px;
}

/* Training Categories */
.training-categories {
    display: flex;
    gap: 10px;
    flex-wrap: wrap;
    justify-content: center;
    margin-bottom: 20px;
}

.training-category-btn {
    padding: 10px 20px;
    background: rgba(30, 58, 138, 0.6);
    border: 2px solid #f59e0b;
    color: #fff;
    border-radius: 6px;
    cursor: pointer;
    font-weight: 600;
    transition: all 0.3s ease;
    font-size: 0.95rem;
}

.training-category-btn:hover {
    background: rgba(245, 158, 11, 0.2);
    transform: translateY(-2px);
}

.training-category-btn.active {
    background: #f59e0b;
    color: #1e3a8a;
    box-shadow: 0 4px 12px rgba(245, 158, 11, 0.3);
}

/* Training Programs Grid */
.training-programs {
    margin-bottom: 30px;
}

.programs-grid {
    display: grid;
    grid-template-columns: repeat(auto-fill, minmax(250px, 1fr));
    gap: 20px;
}

.program-card {
    background: linear-gradient(135deg, #1e3a8a 0%, #1e40af 100%);
    border: 2px solid #f59e0b;
    border-radius: 8px;
    padding: 20px;
    cursor: pointer;
    transition: all 0.3s ease;
    position: relative;
    overflow: hidden;
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.3);
}

.program-card::before {
    content: '';
    position: absolute;
    top: 0;
    left: -100%;
    width: 100%;
    height: 100%;
    background: rgba(245, 158, 11, 0.1);
    transition: left 0.3s ease;
}

.program-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 8px 20px rgba(245, 158, 11, 0.3);
}

.program-card:hover::before {
    left: 0;
}

.program-card-header {
    display: flex;
    justify-content: space-between;
    align-items: center;
    margin-bottom: 12px;
    position: relative;
    z-index: 1;
}

.program-card-header h4 {
    margin: 0;
    color: #fff;
    font-size: 1.1rem;
}

.difficulty-badge {
    padding: 4px 12px;
    border-radius: 20px;
    font-size: 0.75rem;
    font-weight: 700;
    text-transform: uppercase;
}

.difficulty-badge.low {
    background: rgba(72, 187, 120, 0.3);
    color: #48bb78;
}

.difficulty-badge.medium {
    background: rgba(237, 137, 54, 0.3);
    color: #ed8936;
}

.difficulty-badge.high {
    background: rgba(245, 101, 101, 0.3);
    color: #f56565;
}

.difficulty-badge.very\ high {
    background: rgba(213, 63, 63, 0.3);
    color: #d53f3f;
}

.program-duration {
    color: #f59e0b;
    font-size: 0.9rem;
    margin: 8px 0;
    position: relative;
    z-index: 1;
}

.program-description {
    color: rgba(255, 255, 255, 0.9);
    font-size: 0.9rem;
    line-height: 1.5;
    margin: 0;
    position: relative;
    z-index: 1;
}

/* Program Details */
.program-details {
    background: rgba(0, 0, 0, 0.4);
    border-radius: 8px;
    padding: 25px;
    border-left: 4px solid #f59e0b;
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.3);
}

.program-header {
    display: flex;
    justify-content: space-between;
    align-items: center;
    margin-bottom: 20px;
    padding-bottom: 15px;
    border-bottom: 2px solid rgba(245, 158, 11, 0.3);
}

.program-header h3 {
    margin: 0;
    color: #f59e0b;
    font-size: 1.5rem;
}

.program-difficulty {
    display: flex;
    gap: 10px;
}

.program-info {
    display: grid;
    grid-template-columns: 1fr;
    gap: 25px;
}

.program-stats {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
    gap: 15px;
    background: rgba(245, 158, 11, 0.2);
    padding: 15px;
    border-radius: 6px;
    box-shadow: 0 2px 6px rgba(0, 0, 0, 0.2);
}

.stat-item {
    display: flex;
    flex-direction: column;
    gap: 5px;
}

.stat-label {
    color: #f59e0b;
    font-weight: 600;
    font-size: 0.9rem;
}

.stat-value {
    color: rgba(255, 255, 255, 0.9);
    font-size: 0.95rem;
}

.program-description {
    background: rgba(66, 153, 225, 0.2);
    border-left: 3px solid #4299e1;
    padding: 15px;
    border-radius: 4px;
    box-shadow: 0 2px 6px rgba(0, 0, 0, 0.2);
}

.program-description p {
    margin: 0;
    color: #fff;
    line-height: 1.6;
    font-weight: 500;
}

/* Exercises Section */
.exercises-section,
.benefits-section,
.tips-section {
    margin-top: 20px;
}

.exercises-section h4,
.benefits-section h4,
.tips-section h4 {
    color: #f59e0b;
    margin: 0 0 15px 0;
    font-size: 1.1rem;
    display: flex;
    align-items: center;
    gap: 8px;
}

.exercises-list {
    display: grid;
    gap: 12px;
}

.exercise-item {
    background: rgba(245, 158, 11, 0.15);
    border-left: 3px solid #f59e0b;
    padding: 12px;
    border-radius: 4px;
    box-shadow: 0 2px 6px rgba(0, 0, 0, 0.2);
}

.exercise-header {
    display: flex;
    justify-content: space-between;
    align-items: center;
    margin-bottom: 6px;
}

.exercise-header h5 {
    margin: 0;
    color: #fff;
    font-size: 0.95rem;
}

.exercise-reps {
    background: rgba(245, 158, 11, 0.3);
    color: #f59e0b;
    padding: 2px 8px;
    border-radius: 3px;
    font-size: 0.8rem;
    font-weight: 600;
}

.exercise-item p {
    margin: 0;
    color: rgba(255, 255, 255, 0.8);
    font-size: 0.9rem;
    line-height: 1.4;
}

/* Benefits and Tips Lists */
.benefits-list,
.tips-list {
    list-style: none;
    padding: 0;
    margin: 0;
    display: grid;
    gap: 10px;
}

.benefits-list li,
.tips-list li {
    background: rgba(72, 187, 120, 0.2);
    border-left: 3px solid #48bb78;
    padding: 10px 12px;
    border-radius: 4px;
    color: #fff;
    font-size: 0.95rem;
    line-height: 1.5;
    box-shadow: 0 2px 6px rgba(0, 0, 0, 0.2);
}

.tips-list li {
    background: rgba(66, 153, 225, 0.2);
    border-left-color: #4299e1;
}

/* Conditioning Tabs */
.conditioning-tabs {
    display: flex;
    gap: 10px;
    margin-bottom: 30px;
    justify-content: center;
    flex-wrap: wrap;
}

.conditioning-tab-btn {
    padding: 12px 24px;
    background: rgba(30, 58, 138, 0.6);
    border: 2px solid #f59e0b;
    color: #fff;
    border-radius: 6px;
    cursor: pointer;
    font-weight: 600;
    font-size: 1rem;
    transition: all 0.3s ease;
}

.conditioning-tab-btn:hover {
    background: rgba(245, 158, 11, 0.2);
    transform: translateY(-2px);
}

.conditioning-tab-btn.active {
    background: #f59e0b;
    color: #1e3a8a;
    box-shadow: 0 4px 12px rgba(245, 158, 11, 0.3);
}

.conditioning-section {
    display: none;
}

.conditioning-section.active {
    display: block;
}

/* Nutrition Tabs */
.nutrition-tabs {
    display: flex;
    gap: 10px;
    margin-bottom: 25px;
    justify-content: center;
    flex-wrap: wrap;
}

.nutrition-tab-btn {
    padding: 10px 20px;
    background: rgba(66, 153, 225, 0.6);
    border: 2px solid #4299e1;
    color: #fff;
    border-radius: 6px;
    cursor: pointer;
    font-weight: 600;
    font-size: 0.95rem;
    transition: all 0.3s ease;
}

.nutrition-tab-btn:hover {
    background: rgba(66, 153, 225, 0.2);
    transform: translateY(-2px);
}

.nutrition-tab-btn.active {
    background: #4299e1;
    color: #fff;
    box-shadow: 0 4px 12px rgba(66, 153, 225, 0.3);
}

/* Nutrition Content */
.nutrition-content {
    display: none;
}

.nutrition-content.active {
    display: block;
}

.nutrition-grid {
    display: grid;
    grid-template-columns: repeat(auto-fill, minmax(280px, 1fr));
    gap: 20px;
    margin-bottom: 30px;
}

.nutrition-card {
    background: linear-gradient(135deg, #1e3a8a 0%, #1e40af 100%);
    border: 2px solid #4299e1;
    border-radius: 8px;
    padding: 20px;
    cursor: pointer;
    transition: all 0.3s ease;
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.3);
}

.nutrition-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 8px 20px rgba(66, 153, 225, 0.3);
    border-color: #f59e0b;
}

.nutrition-card-header {
    display: flex;
    align-items: center;
    gap: 12px;
    margin-bottom: 12px;
}

.nutrition-card-header i {
    font-size: 1.5rem;
    color: #4299e1;
}

.nutrition-card-header h4 {
    margin: 0;
    color: #fff;
    font-size: 1.1rem;
}

.nutrition-card p {
    margin: 0;
    color: rgba(255, 255, 255, 0.9);
    font-size: 0.9rem;
    line-height: 1.5;
}

/* Nutrition Details */
.nutrition-details {
    background: rgba(0, 0, 0, 0.7);
    border-radius: 8px;
    padding: 25px;
    border-left: 4px solid #4299e1;
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.5);
}

.nutrition-details h3 {
    color: #60d5ff;
    margin: 0 0 20px 0;
    font-size: 1.3rem;
    font-weight: 700;
}

.nutrition-details h5 {
    color: #ffd700;
    margin: 20px 0 12px 0;
    font-size: 1rem;
    font-weight: 700;
}

.nutrition-details p {
    color: #fff;
    line-height: 1.6;
    margin: 0 0 10px 0;
    font-weight: 500;
}

.nutrition-details ul {
    list-style: none;
    padding: 0;
    margin: 0;
}

.nutrition-details li {
    background: rgba(72, 187, 120, 0.35);
    border-left: 3px solid #48bb78;
    padding: 10px 12px;
    margin-bottom: 8px;
    border-radius: 4px;
    color: #fff;
    font-size: 0.95rem;
    line-height: 1.5;
    font-weight: 500;
    box-shadow: 0 2px 6px rgba(0, 0, 0, 0.3);
}

/* Hydration Schedule */
.hydration-schedule,
.nutrition-schedule {
    display: grid;
    gap: 12px;
    margin: 15px 0;
}

.schedule-item,
.meal-item {
    background: rgba(66, 153, 225, 0.35);
    border-left: 3px solid #60d5ff;
    padding: 12px;
    border-radius: 4px;
    display: grid;
    grid-template-columns: 100px 1fr;
    gap: 15px;
    box-shadow: 0 2px 6px rgba(0, 0, 0, 0.3);
}

.schedule-time,
.meal-time {
    color: #60d5ff;
    font-weight: 700;
    font-size: 0.9rem;
}

.schedule-details,
.meal-details {
    color: #fff;
    font-weight: 500;
}

.schedule-details strong,
.meal-details strong {
    color: #ffd700;
    font-weight: 700;
}

.schedule-details p,
.meal-details p {
    margin: 4px 0 0 0;
    font-size: 0.85rem;
    color: #fff;
    font-weight: 500;
}

/* Drinks Grid */
.drinks-grid {
    display: grid;
    grid-template-columns: repeat(auto-fill, minmax(300px, 1fr));
    gap: 20px;
}

.drink-card {
    background: linear-gradient(135deg, #1e3a8a 0%, #1e40af 100%);
    border: 2px solid #4299e1;
    border-radius: 8px;
    padding: 20px;
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.3);
    transition: all 0.3s ease;
}

.drink-card:hover {
    transform: translateY(-3px);
    box-shadow: 0 6px 16px rgba(66, 153, 225, 0.3);
}

.drink-card.essential {
    border-color: #48bb78;
}

.drink-card.performance {
    border-color: #f59e0b;
}

.drink-card.recovery {
    border-color: #4299e1;
}

.drink-card.natural\ hydration {
    border-color: #48bb78;
}

.drink-card.caution {
    border-color: #f56565;
}

.drink-header {
    display: flex;
    justify-content: space-between;
    align-items: center;
    margin-bottom: 12px;
    padding-bottom: 12px;
    border-bottom: 2px solid rgba(245, 158, 11, 0.3);
}

.drink-header h4 {
    margin: 0;
    color: #fff;
    font-size: 1.1rem;
}

.drink-type {
    background: rgba(245, 158, 11, 0.3);
    color: #f59e0b;
    padding: 4px 12px;
    border-radius: 20px;
    font-size: 0.75rem;
    font-weight: 700;
    text-transform: uppercase;
}

.drink-info {
    display: grid;
    gap: 10px;
}

.drink-info p {
    margin: 0;
    color: #fff;
    font-size: 0.9rem;
    line-height: 1.5;
    font-weight: 500;
}

.drink-info strong {
    color: #ffd700;
    font-weight: 700;
}

/* Nutrition Guide */
.guide-container {
    display: grid;
    grid-template-columns: 1fr;
    gap: 30px;
}

.macronutrients-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
    gap: 20px;
}

.macro-card {
    background: linear-gradient(135deg, #1e3a8a 0%, #1e40af 100%);
    border: 2px solid #48bb78;
    border-radius: 8px;
    padding: 20px;
    cursor: pointer;
    transition: all 0.3s ease;
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.3);
}

.macro-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 8px 20px rgba(72, 187, 120, 0.3);
    border-color: #f59e0b;
}

.macro-header {
    display: flex;
    align-items: center;
    gap: 12px;
    margin-bottom: 15px;
}

.macro-header i {
    font-size: 1.8rem;
    color: #48bb78;
}

.macro-header h4 {
    margin: 0;
    color: #fff;
    font-size: 1.2rem;
}

.macro-info {
    display: grid;
    gap: 8px;
}

.macro-info p {
    margin: 0;
    color: rgba(255, 255, 255, 0.9);
    font-size: 0.9rem;
    line-height: 1.5;
}

.macro-info strong {
    color: #ffd700;
    font-weight: 700;
}

/* Meal Plans Section */
.meal-plans-section {
    background: rgba(0, 0, 0, 0.3);
    border-radius: 8px;
    padding: 25px;
    border-left: 4px solid #f59e0b;
}

.meal-plans-section h3 {
    color: #f59e0b;
    margin: 0 0 20px 0;
    font-size: 1.3rem;
}

.meal-plans-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: 15px;
    margin-bottom: 25px;
}

.meal-plan-card {
    background: rgba(245, 158, 11, 0.2);
    border: 2px solid #f59e0b;
    border-radius: 6px;
    padding: 15px;
    cursor: pointer;
    transition: all 0.3s ease;
}

.meal-plan-card:hover {
    background: rgba(245, 158, 11, 0.3);
    transform: translateY(-3px);
    box-shadow: 0 4px 12px rgba(245, 158, 11, 0.3);
}

.meal-plan-card h5 {
    margin: 0 0 8px 0;
    color: #fff;
    font-size: 1rem;
}

.meal-plan-card p {
    margin: 6px 0;
    color: rgba(255, 255, 255, 0.9);
    font-size: 0.9rem;
}

.meal-plan-card strong {
    color: #ffd700;
}

/* Meal Plan Details */
.meal-plan-details {
    background: rgba(0, 0, 0, 0.7);
    border-radius: 8px;
    padding: 25px;
    border-left: 4px solid #4299e1;
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.5);
}

.meal-plan-details h4 {
    color: #60d5ff;
    margin: 0 0 20px 0;
    font-size: 1.3rem;
    font-weight: 700;
}

.meal-plan-details h5 {
    color: #ffd700;
    margin: 20px 0 12px 0;
    font-size: 1rem;
    font-weight: 700;
}

.meal-plan-details p {
    color: #fff;
    line-height: 1.6;
    margin: 0 0 10px 0;
    font-weight: 500;
}

.meal-plan-details strong {
    color: #ffd700;
    font-weight: 700;
}

.meal-plan-details ul {
    list-style: none;
    padding: 0;
    margin: 0;
}

.meal-plan-details li {
    background: rgba(72, 187, 120, 0.35);
    border-left: 3px solid #48bb78;
    padding: 10px 12px;
    margin-bottom: 8px;
    border-radius: 4px;
    color: #fff;
    font-size: 0.95rem;
    line-height: 1.5;
    font-weight: 500;
    box-shadow: 0 2px 6px rgba(0, 0, 0, 0.3);
}

.meal-schedule {
    display: grid;
    gap: 12px;
    margin: 15px 0;
}

/* Responsive */
@media (max-width: 768px) {
    .programs-grid {
        grid-template-columns: 1fr;
    }
    
    .training-categories {
        flex-direction: column;
    }
    
    .training-category-btn {
        width: 100%;
    }
    
    .program-header {
        flex-direction: column;
        align-items: flex-start;
        gap: 10px;
    }
    
    .program-stats {
        grid-template-columns: 1fr;
    }
    
    .macronutrients-grid {
        grid-template-columns: 1fr;
    }
    
    .meal-plans-grid {
        grid-template-columns: 1fr;
    }
}