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

        body {
            font-family: 'Arial', sans-serif;
            line-height: 1.6;
            color: #000;
            background-color: #f5f5f5;
            padding: 20px;
        }

        .article-container {
            max-width: 1000px;
            margin: 0 auto;
            background: white;
            border-radius: 10px;
            overflow: hidden;
            box-shadow: 0 5px 15px rgba(0,0,0,0.1);
        }

        /* Header Styles */
        .main-header {
            background: linear-gradient(135deg, #e4eded 0%, #708090 100%);
            padding: 50px 40px;
            text-align: center;
            position: relative;
        }

        .main-title {
            color: #2F4F4F;
            font-size: 3.5em;
            font-weight: 900;
            text-transform: uppercase;
            letter-spacing: 2px;
            line-height: 1;
            margin: 20px 0;
        }

        .subtitle {
            color: #000;
            font-size: 1.4em;
            font-weight: 600;
            margin: 25px 0;
            line-height: 1.4;
        }

        .author {
            color: #1E3A5F;
            font-size: 1.1em;
            font-weight: 600;
            margin-top: 20px;
            border-top: 2px solid #1E3A5F;
            padding-top: 15px;
            display: inline-block;
        }

        /* Content Styles */
        .content-section {
            padding: 40px;
        }

        .section-title {
            color: #2F4F4F;
            font-size: 1.8em;
            font-weight: 700;
            margin: 30px 0 20px 0;
            border-bottom: 2px solid #FFD700;
            padding-bottom: 10px;
        }

        .content-text {
            color: #000;
            line-height: 1.7;
            margin-bottom: 20px;
            text-align: justify;
        }

        .highlight-box {
            background: linear-gradient(135deg, #FFD700 0%, #FFF8DC 100%);
            border-left: 5px solid #1E3A5F;
            padding: 25px;
            margin: 25px 0;
            border-radius: 0 8px 8px 0;
        }

        .quote-box {
            background: #1E3A5F;
            color: white;
            padding: 30px;
            border-radius: 8px;
            margin: 30px 0;
            font-style: italic;
            text-align: center;
            font-size: 1.2em;
        }

        /* Table Styles */
        .program-table {
            width: 100%;
            border-collapse: collapse;
            margin: 30px 0;
            background: #f8f9fa;
        }

        .program-table th {
            background: #2F4F4F;
            color: white;
            padding: 15px;
            text-align: left;
            font-weight: 600;
        }

        .program-table td {
            padding: 12px 15px;
            border-bottom: 1px solid #ddd;
        }

        .program-table tr:nth-child(even) {
            background: #FFF8DC;
        }

        .program-table tr:hover {
            background: #e9ecef;
        }

        /* Training Blocks */
        .training-blocks {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
            gap: 20px;
            margin: 30px 0;
        }

        .training-card {
            background: #f8f9fa;
            border-radius: 8px;
            padding: 20px;
            border-top: 4px solid #1E3A5F;
        }

        .training-card h3 {
            color: #2F4F4F;
            margin-bottom: 15px;
            font-size: 1.3em;
        }

        .training-card ul {
            list-style-type: none;
            padding-left: 0;
        }

        .training-card li {
            padding: 8px 0;
            border-bottom: 1px solid #eee;
        }

        /* Responsive Design */
        @media (max-width: 768px) {
            .main-header {
                padding: 30px 20px;
            }

            .main-title {
                font-size: 1.8em;
            }

            .subtitle {
                font-size: 1.2em;
            }

            .content-section {
                padding: 25px;
            }

            .training-blocks {
                grid-template-columns: 1fr;
            }
 
            
            .program-table {
                font-size: 0.9em;
            }
        }

        @media (max-width: 480px) {
            .main-title {
                font-size: 1.5em;
            }

            .section-title {
                font-size: 1.5em;
            }
        }
 .training-period {
            background: #1E3A5F;
            color: white;
            padding: 20px;
            border-radius: 8px;
            margin: 30px 0;
            text-align: center;
            font-size: 1.4em;
            font-weight: 700;
        }

        .superset {
            color: #8B0000;
            font-weight: bold;
        }
 .split-table {
            width: 100%;
            border-collapse: collapse;
            margin: 30px 0;
            background: #f8f9fa;
        }

        .split-table th {
            background: #1E3A5F;
            color: white;
            padding: 15px;
            text-align: center;
            font-weight: 600;
        }

        .split-table td {
            padding: 12px 15px;
            border: 1px solid #ddd;
            text-align: center;
        }

        .split-table tr:nth-child(even) {
            background: #FFF8DC;
        }

        .training-period {
            background: #1E3A5F;
            color: white;
            padding: 20px;
            border-radius: 8px;
            margin: 30px 0;
            text-align: center;
            font-size: 1.4em;
            font-weight: 700;
        }

        .superset {
            color: #8B0000;
            font-weight: bold;
        }

        .nutrition-section {
            background: linear-gradient(135deg, #1E3A5F 0%, #2F4F4F 100%);
            color: white;
            padding: 30px;
            border-radius: 8px;
            margin: 30px 0;
        }

        @media (max-width: 768px) {
            .content-section {
                padding: 25px;
            }
            
            .program-table, .split-table {
                font-size: 0.9em;
            }
        }