:root {
    --list-indent: 1.5rem;
    --nested-list-indent: 1.25rem;
}

html.german-volume-training-page {
    scroll-padding-top: 95px;
    scroll-behavior: auto;
}

* {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

body {
    font-family: "Arial", sans-serif;
    line-height: 1.6;
    background-color: #f4f4f4;
    color: #333;
    margin: 0;
    padding: 0;
}

header nav {
    background-color: #000;
    position: fixed;
    width: 100%;
    top: 20px;
    left: 0;
    z-index: 1000;
    padding: 0 20px;
    display: flex;
    justify-content: space-between;
    align-items: center;
    height: 50px;
}

header nav ul {
    display: flex;
    justify-content: center;
    list-style: none;
    align-items: center;
    margin: 0;
    padding: 0;
    flex-grow: 1;
    transition:
        transform 0.3s ease,
        opacity 0.3s ease;
}

header nav ul li a:focus,
.footer-grid li a:focus {
    outline: none;
}

header nav ul li a:focus-visible,
.footer-grid li a:focus-visible {
    outline: 3px solid #fff;
    outline-offset: 3px;
}

header nav ul li {
    margin: 0 15px;
}

header nav ul li a {
    color: white;
    text-decoration: none;
    font-size: 0.9em;
    text-transform: uppercase;
    letter-spacing: 1px;
    transition: color 0.3s ease;
}

header nav ul li a:hover {
    color: #e64a19;
}

header nav .hamburger {
    display: none;
    width: auto;
    cursor: pointer;
    color: white;
    background: transparent;
    border: 0;
    padding: 0;
    font: inherit;
}

header nav .hamburger:focus-visible {
    outline: 3px solid #fff;
    outline-offset: 3px;
}

.hero-content {
    width: 100%;
    max-width: 1229px;
    margin: 0 auto;
    box-sizing: border-box;
}

.hero {
    position: relative;
    margin-top: 50px;
    text-align: center;
    color: #fff;
    padding: 100px 20px;
    z-index: 1;
}

.hero::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 100%;
    height: 100%;
    background: rgba(0, 0, 0, 0.4);
    z-index: -1;
}

.hero-background {
    position: absolute;
    top: 0;
    left: 0;
    width: 100%;
    height: 100%;
    object-fit: cover;
    object-position: center top;
    z-index: -2;
}

.hero h1 {
    max-inline-size: 100%;
    min-inline-size: 0;
    overflow-wrap: anywhere;
    font-size: 3em;
    font-weight: bold;
    margin-bottom: 20px;
    text-transform: uppercase;
    text-shadow: 2px 2px 4px rgba(0, 0, 0, 0.5);
}

.hero p {
    font-size: 1.5em;
    margin-bottom: 30px;
    font-weight: 300;
    text-shadow: 2px 2px 4px rgba(0, 0, 0, 0.5);
}

.hero .cta-button {
    background: #a32c00;
    color: #fff;
    padding: 12px 24px;
    font-size: 1.1em;
    border-radius: 4px;
    display: inline-block;
    text-align: center;
    text-decoration: none;
    font-weight: bold;
    transition:
        transform 0.2s ease,
        background 0.3s ease;
    outline: none;
}

.hero .cta-button:hover {
    background: #7a2100;
    transform: scale(1.05);
}

.hero .cta-button:focus-visible {
    outline: 3px solid #fff;
    outline-offset: 3px;
    background: #a32c00;
}

html,
body {
    height: 100%;
    display: flex;
    flex-direction: column;
}

main {
    padding: 25px 20px 0px;
    text-align: center;
    flex: 1;
}

.thin-hr {
    border: none;
    border-bottom: 1px solid #333;
    width: 90%;
    margin: 25px auto 35px;
    display: block;
}

h1 {
    font-weight: 900 !important;
}

h2 {
    font-weight: 900 !important;
    font-size: 1.5em;
    line-height: 1.4;
    padding-bottom: 20px;
}

h2 + h3 {
    margin-top: 0;
}

h3 {
    font-weight: 900 !important;
    margin-top: 24px;
    margin-bottom: 16px;
    font-size: 1.2em;
    line-height: 1.4;
    color: #333;
}

.overview-section .workout-box > .section-title + h3 {
    margin-top: 0;
}

h4 {
    margin-top: 20px;
    margin-bottom: 12px;
}

p {
    white-space: pre-line;
}

.mt--10 {
    margin-top: -10px;
}

.pt-20 {
    padding-top: 20px;
}

.overview-section {
    position: relative;
    max-width: 1229px;
    margin: 0 auto;
}

.overview-section h2 {
    font-size: 1.5em;
    color: #333;
    text-transform: uppercase;
}

.german-volume-training-banner,
.german-volume-training-faq-banner {
    width: 100%;
    height: 300px;
    object-fit: cover;
    object-position: center;
    margin: 24px 0 16px;
}

footer {
    background-color: #000;
    color: #fff;
    padding: 40px 20px;
    text-align: center;
    margin-top: 25px;
}

footer p {
    font-size: 0.9em;
    margin-bottom: 20px;
}

footer nav {
    display: flex;
    justify-content: center;
}

footer ul li {
    margin: 0;
    color: #555;
    line-height: 1.6;
}

.footer-grid {
    list-style: none;
    padding: 0;
    display: grid;
    grid-template-columns: repeat(4, auto);
    gap: 10px 20px;
    text-align: center;
}

.footer-grid li {
    display: block;
}

.site-footer p,
.footer-grid li a {
    color: #fff;
    text-decoration: none;
    font-size: 16px;
}

.footer-grid li a:hover {
    color: #e64a19;
}

ul li {
    margin-top: 12px;
    color: #555;
    line-height: 1.6;
}

.workout-box {
    display: flex;
    flex-direction: column;
    padding: 0 0 20px;
    inline-size: 100%;
    max-inline-size: 1229px;
    margin-inline: auto;
    text-align: start;
    box-sizing: border-box;
}

.workout-box :where(h2, h3, h4, h5, h6) {
    margin-inline-start: 0;
    padding-inline-start: 0;
    min-inline-size: 0;
    overflow-wrap: anywhere;
}

.workout-box p {
    margin-inline-start: 0;
    padding-inline-start: 0;
    min-inline-size: 0;
    overflow-wrap: anywhere;
    text-indent: 0;
}
.workout-box :where(li, dt, dd) {
    min-inline-size: 0;
    overflow-wrap: anywhere;
}

.workout-box :where(ul, ol) {
    margin-inline: 0;
    padding-inline-start: var(--list-indent);
    list-style-position: outside;
}

.workout-box ul {
    list-style-type: disc;
}

.workout-box ol {
    list-style-type: decimal;
}

.workout-box :where(ul, ol) :where(ul, ol) {
    padding-inline-start: var(--nested-list-indent);
}

.page-logo {
    position: fixed;
    width: 50px;
    height: 50px;
    left: 5px;
    top: 20px;
    z-index: 9000;
}

@media (max-width: 886px) {
    .page-logo {
        left: auto;
        right: 5px;
    }

    .hero {
        padding: 50px 10px;
        background-size: cover;
        background-position: center;
        margin-top: 50px;
    }

    .hero h1 {
        font-size: 2.2em;
    }

    .hero p {
        font-size: 1.2em;
        margin-bottom: 20px;
    }

    header nav ul {
        flex-direction: column;
        align-items: flex-start;
        position: absolute;
        top: 50px;
        left: 0;
        width: 100%;
        background-color: rgba(0, 0, 0, 0.95);
        transform: translateY(-100%);
        opacity: 0;
        max-height: 0;
        visibility: hidden;
    }

    header nav ul.open {
        transform: translateY(0);
        opacity: 1;
        max-height: 500px;
        visibility: visible;
    }

    header nav .hamburger {
        display: block;
    }

    header nav ul li {
        margin: 10px 0;
        text-align: center;
        padding-inline: 20px;
    }

    header nav ul li a {
        letter-spacing: 0.4px;
    }

    .workout-box {
        inline-size: 100%;
        margin-bottom: 20px;
    }

    .site-footer nav ul li a {
        padding: 12px 20px;
    }
}

.site-footer nav ul li a {
    display: inline-block;
    font-size: 16px;
    line-height: 1.5;
    min-width: 44px;
    min-height: 44px;
    text-align: center;
    box-sizing: border-box;
    white-space: nowrap;
}

.scrollToTopBtn {
    border: 0;
    width: auto;
    font-family: inherit;
    line-height: normal;
    appearance: none;
    position: fixed;
    bottom: 15px;
    right: 15px;
    background-color: #0056b3;
    color: white;
    padding: 10px 15px;
    border-radius: 6px;
    text-align: center;
    cursor: pointer;
    box-shadow: 0px 4px 6px rgba(0, 0, 0, 0.1);
    font-size: 16px;
    transition:
        transform 0.3s ease-in-out,
        opacity 0.3s ease-in-out,
        visibility 0s linear 0.3s;
    display: flex;
    flex-direction: column;
    align-items: center;
    justify-content: center;
    opacity: 0;
    visibility: hidden;
    pointer-events: none;
    transform: translateY(10px);
}

.scrollToTopBtn.show {
    opacity: 1;
    visibility: visible;
    pointer-events: auto;
    transform: translateY(0);
    transition-delay: 0s;
}

.scrollToTopBtn:focus-visible {
    outline: 3px solid #333;
    outline-offset: 3px;
}

.scrollToTopBtn:hover {
    background-color: #004494;
}

.arrow {
    display: block;
    font-size: 16px;
    margin-bottom: 3px;
}

.top-text {
    font-size: 14px;
}

.section-title {
    width: 100%;
    position: relative;
}

.toc-button {
    width: auto;
    font-family: inherit;
    appearance: none;
    background: #0066cc;
    color: white;
    padding: 6px 14px;
    font-size: 16px;
    border-radius: 4px;
    cursor: pointer;
    font-weight: bold;
    white-space: nowrap;
    border: none;
    line-height: 1.4;
    flex-shrink: 0;
    text-align: center;
    position: relative;
}

.toc-button:focus-visible {
    outline: 3px solid #333;
    outline-offset: 3px;
}

.toc-dropdown {
    display: none;
    position: absolute;
    top: 100%;
    right: 0;
    background: white;
    border: 1px solid #ddd;
    border-radius: 4px;
    width: 250px;
    max-width: 90vw;
    padding: 10px;
    margin-top: 5px;
    z-index: 1000;
    font-size: 13px;
}

.toc-dropdown.open {
    display: block;
}

.dropdown {
    position: relative;
    display: inline-block;
    margin-top: 0;
    text-align: start;
}

.toc-dropdown a {
    display: block;
    text-decoration: none;
    color: #333;
    font-weight: bold;
    padding: 6px;
    border-bottom: 1px solid #ddd;
}

.toc-dropdown a:last-child {
    border-bottom: none;
}

.toc-dropdown a:hover {
    background: #f8f8f8;
    color: #a32c00;
}

@media (max-width: 1024px) {
.toc-dropdown {
        width: 230px;
        right: 0;
        left: auto;
    }
}

@media (max-width: 768px) {
    .footer-grid {
        grid-template-columns: repeat(2, auto);
        row-gap: 0;
    }

    .scrollToTopBtn .arrow {
        display: none;
    }
.toc-dropdown {
        right: auto;
        left: 0;
    }
}

.workout-table {
    padding-top: 10px;
    inline-size: 100%;
    border-collapse: collapse;
    margin-block: 20px 0;
    margin-inline: 0;
    font-family: Arial, sans-serif;
}

.workout-table caption {
    caption-side: top;
    padding: 0 0 10px;
    color: #333;
    font-weight: bold;
    text-align: start;
}

.workout-box h2 + .workout-table > caption,
.workout-box h3 + .workout-table > caption,
.workout-box h4 + .workout-table > caption,
.workout-table > caption.visually-hidden {
    position: absolute;
    width: 1px;
    height: 1px;
    padding: 0;
    margin: -1px;
    overflow: hidden;
    clip: rect(0, 0, 0, 0);
    clip-path: inset(50%);
    white-space: nowrap;
    border: 0;
}

.workout-table th,
.workout-table td {
    padding: 12px;
    text-align: start;
    border: 1px solid #ddd;
}

.workout-table th {
    background-color: #0066cc;
    color: white;
    font-weight: bold;
    border-radius: 4px;
}

.workout-table td {
    background-color: #f9f9f9;
}

.workout-table tr:nth-child(even) td {
    background-color: #f2f2f2;
}

.workout-table tr:hover td {
    background-color: #f1f1f1;
}

@media (max-width: 768px) {
    .workout-table caption {
        display: block;
        width: 100%;
        box-sizing: border-box;
    }

    .workout-table thead {
        position: absolute;
        width: 1px;
        height: 1px;
        padding: 0;
        margin: -1px;
        overflow: hidden;
        clip: rect(0 0 0 0);
        white-space: nowrap;
        border: 0;
    }

    .workout-table,
    .workout-table tbody,
    .workout-table tr,
    .workout-table td {
        display: block;
        width: 100%;
    }

    .workout-table tr {
        margin-bottom: 12px;
        border: 1px solid #ddd;
        padding: 10px;
        background-color: #fff;
    }

    .workout-table td {
        text-align: start;
        padding-left: 10px;
        position: relative;
        background-color: #f9f9f9;
        border-bottom: none;
        word-wrap: break-word;
        white-space: normal;
    }

    .workout-table tr:nth-child(even) td {
        background-color: #f2f2f2;
    }

    .workout-table tr:hover td {
        background-color: #f1f1f1;
    }

    .workout-table td::before {
        content: attr(data-label);
        font-weight: bold;
        color: #0066cc;
        display: block;
        margin-bottom: 5px;
        white-space: normal;
    }

}

.skip-link {
    position: fixed;
    top: -100px;
    left: 5px;
    z-index: 10000;
    padding: 10px 14px;
    color: #fff;
    background: #000;
    border: 2px solid #fff;
    border-radius: 4px;
    font-family: Arial, sans-serif;
    font-weight: bold;
    line-height: 1.5;
    text-decoration: none;
    white-space: nowrap;
}

.skip-link:focus {
    top: 5px;
    color: #fff;
    background: #000;
    text-decoration: none;
    outline: 3px solid #fff;
    outline-offset: 2px;
}

#main-content {
    scroll-margin-top: 0;
}

@media (prefers-reduced-motion: reduce) {
    html {
        scroll-behavior: auto !important;
    }

    *,
    *::before,
    *::after {
        animation: none !important;
        transition: none !important;
    }

    .hero .cta-button:hover,
    .section-content a.cta-button:hover {
        transform: none;
    }

    .scrollToTopBtn,
    .scrollToTopBtn.show {
        transform: none;
    }
}

@media (min-width: 886px) {
    .navigation-list li:nth-child(6),
    .navigation-list li:nth-child(7),
    .navigation-list li:nth-child(8) {
        display: none;
    }
}

.second-navigation {
    top: 0;
    font-size: 10px;
    font-weight: bold;
    height: 20px;
    background-color: #0066cc;
}
@media (max-width: 359px) {
    .hero h1 {
        overflow-wrap: anywhere;
    }
    .footer-grid {
        width: 100%;
        grid-template-columns: repeat(2, minmax(0, 1fr));
        gap: 0 10px;
    }
    .site-footer nav ul li a {
        padding: 12px 8px;
    }
}
.breadcrumbs,
.article-meta {
    inline-size: 100%;
    max-inline-size: 1229px;
    margin-inline: auto;
    padding-inline: 0;
    box-sizing: border-box;
}

.breadcrumbs {
    margin-block: 0 8px;
    font-size: 0.9rem;
    text-align: start;
}

.breadcrumbs ol {
    display: flex;
    flex-wrap: wrap;
    align-items: center;
    gap: 0.4rem;
    margin: 0;
    padding: 0;
    list-style: none;
}

.breadcrumbs li {
    margin: 0;
    color: #555;
    line-height: 1.5;
}

.breadcrumbs li + li::before {
    content: ">";
    margin-inline-end: 0.4rem;
    color: #777;
}

.breadcrumbs a,
.article-meta a,
.workout-box p a,
.workout-box li a {
    color: #0056b3;
    text-decoration: underline;
    text-decoration-thickness: 1px;
    text-underline-offset: 0.18em;
}

.breadcrumbs a:hover,
.article-meta a:hover,
.workout-box p a:hover,
.workout-box li a:hover {
    color: #a32c00;
}

.breadcrumbs a:focus-visible,
.article-meta a:focus-visible,
.workout-box p a:focus-visible,
.workout-box li a:focus-visible {
    outline: 3px solid #333;
    outline-offset: 3px;
}

.article-meta {
    margin-block: 0 4px;
    text-align: start;
}

.article-meta p {
    margin: 0;
    color: #555;
    font-size: 0.95rem;
    line-height: 1.6;
    white-space: normal;
}


@media (max-width: 768px) {
    .breadcrumbs,
    .article-meta {
        padding-inline: 0;
    }
}
.article-header {
    inline-size: 100%;
    max-inline-size: 1229px;
    margin-inline: auto;
    margin-block: 0 24px;
    display: grid;
    grid-template-columns: minmax(0, 1fr) auto;
    align-items: center;
    column-gap: 24px;
    box-sizing: border-box;
}

.article-header-details {
    min-inline-size: 0;
}

.article-header .breadcrumbs,
.article-header .article-meta {
    max-inline-size: none;
    margin-inline: 0;
}

.article-header .article-toc {
    align-self: center;
    justify-self: end;
    margin: 0;
}

.article-header .toc-button {
    margin: 0;
}

.article-meta .article-author {
    display: inline;
    white-space: nowrap;
}

.article-header + .overview-section .section-title {
    display: block;
}

@media (max-width: 768px) {
    .article-header {
        grid-template-columns: minmax(0, 1fr);
        row-gap: 12px;
        margin-block-end: 24px;
    }

    .article-header .article-toc {
        justify-self: start;
    }

    .article-meta .article-author {
        display: block;
        margin-block-start: 4px;
    }

    .article-meta .article-author-separator {
        display: none;
    }

    .article-header .toc-button {
        margin: 0;
    }
}