.training-header {
    text-align: center;
    padding: 40px 20px;
    background-color: #fff;
    color: #111;
    border-left: 6px solid #c0392b;
    margin: 40px auto;
    max-width: 800px;
}

.training-header h1 {
    font-size: 1.6rem;
    font-weight: bold;
    margin-bottom: 15px;
    color: #c0392b;
}

.training-header h2 {
    font-size: 1.4rem;
    font-style: italic;
    margin-bottom: 10px;
    color: #333;
}

.training-header h3 {
    font-size: 1.2rem;
    font-weight: normal;
    color: #555;
}
.quote-box {
    background-color: #fefae0;
    border-left: 5px solid #ff9800;
    padding: 20px;
    margin: 25px 0;
    font-style: italic;
    color: #555;
    border-radius: 6px;
}

.quote-box h4 {
    color: #c0392b;
    margin-top: 0;
}
h2 {
    color: #c0392b;
    margin-bottom: 5px;
}

h3 {
    color: #222;
    margin-bottom: 10px;
}
blockquote {
    border-left: 4px solid #c0392b;
    padding-left: 15px;
    margin: 20px 0;
    font-style: italic;
    color: #555;
}

.techniques-list {
    margin-left: 20px;
    margin-bottom: 20px;
}

.career-box {
    background-color: #f8f8f8;
    border-left: 5px solid #ff9800;
    padding: 15px 20px;
    margin: 30px 0;
    border-radius: 6px;
}

.career-box h4 {
    color: #c0392b;
    margin-top: 0;
}

.workout-table {
    width: 100%;
    border-collapse: collapse;
    margin: 20px 0;
    box-shadow: 0 2px 6px rgba(0,0,0,0.1);
    background-color: #fff;
}

.workout-table th,
.workout-table td {
    border: 1px solid #ddd;
    padding: 10px;
    text-align: left;
}

.note-box {
    background-color: #fefae0;
    padding: 15px;
    margin-top: 20px;
    font-size: 0.95rem;
    color: #555;
}
.heavy-duty-rules {
    margin-left: 20px;
    margin-bottom: 25px;
    line-height: 1.6;
}

.heavy-duty-rules li {
    margin-bottom: 10px;
}

.legacy-box {
    background-color: #f8f8f8;
    border-left: 5px solid #c0392b;
    padding: 15px 20px;
    margin: 30px 0;
    border-radius: 6px;
    font-size: 0.95rem;
    color: #444;
}

.legacy-box h4 {
    color: #c0392b;
    margin-top: 0;
}
.tip-box {
    background-color: #fefae0;
    border-left: 5px solid #ff9800;
    padding: 15px 20px;
    margin: 25px 0;
    border-radius: 6px;
}

.tip-box h3 {
    color: #c0392b;
    margin-top: 0;
}

.tips-list {
    margin-left: 20px;
    margin-bottom: 15px;
    line-height: 1.5;
}

.tips-list li {
    margin-bottom: 10px;
}

.example-workout {
    margin-top: 30px;
}

.example-workout h3 {
    color: #222;
}
.author {
    font-style: italic;
    color: #666;
    margin-bottom: 20px;
}

.example-box {
    background-color: #f8f8f8;
    border-left: 5px solid #ff9800;
    padding: 15px 20px;
    margin: 25px 0;
    border-radius: 6px;
}

.example-box h3 {
    color: #c0392b;
    margin-top: 0;
}

.position-list {
    margin-left: 20px;
    margin-bottom: 15px;
    line-height: 1.5;
}

.caution-box {
    background-color: #fff3cd;
    border-left: 5px solid #ff9800;
    padding: 15px 20px;
    margin: 25px 0;
    border-radius: 6px;
}

.caution-box h3 {
    color: #c0392b;
    margin-top: 0;

}
.biceps-workout-table {
    width: 60%;
    border-collapse: collapse;
    margin: 20px auto;
    box-shadow: 0 2px 6px rgba(0,0,0,0.1);
    background-color: #fff;
    font-family: Arial, sans-serif;
}

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

.biceps-workout-table th {
    background-color: #f2f2f2;
    color: #333;
}
.hypothesis,
.research {
    background-color: #f8f8f8;
    border-left: 5px solid #ff9800;
    padding: 15px 20px;
    margin: 20px 0;
    border-radius: 6px;
}

.hypothesis h4,
.research h4,
.research h5 {
    color: #c0392b;
    margin-top: 0;
}
.results,
.conclusion {
    background-color: #f8f8f8;
    border-left: 5px solid #ff9800;
    padding: 15px 20px;
    margin: 20px 0;
    border-radius: 6px;
    line-height: 1.6;
}

.results h4,
.conclusion h4 {
    color: #c0392b;
    margin-top: 0;
}

.conclusion p strong {
    color: #e67e22;
    font-weight: bold;
}
.box {
    background-color: #f8f8f8;
    border-left: 5px solid #ff9800;
    padding: 15px 20px;
    margin: 20px 0;
    border-radius: 6px;
}

.box h4 {
    color: #c0392b;
    margin-top: 0;
}

.verdict {
    background-color: #fefae0;
    border-left: 5px solid #e67e22;
    padding: 15px 20px;
    margin: 25px 0;
    border-radius: 6px;
}

.verdict h4 {
    color: #c0392b;
}

.verdict ul {
    margin: 10px 0 0 20px;
    padding: 0;
}

.final-question {
    background-color: #f5f5f5;
    border-left: 5px solid #c0392b;
    padding: 15px 20px;
    margin: 30px 0;
    border-radius: 6px;
    text-align: center;
}

.final-question h4 {
    color: #222;
    margin: 0;
}
.debate-section {
    border-left: 5px solid #ccc;
    padding: 15px 20px;
    margin: 20px 0;
    border-radius: 6px;
    position: relative;
    background-color: #f9f9f9;
    margin-bottom: 30px;
}

.debate-section h3 {
    margin-top: 0;
    font-size: 1.2rem;
    text-transform: uppercase;
}

.defense {
    border-color: #27ae60;
    background-color: #ecf9f0;
}

.defense h3 {
    color: #27ae60;
}

.prosecution {
    border-color: #e74c3c;
    background-color: #fef7f6;
}

.prosecution h3 {
    color: #e74c3c;
}

.debate-section ul {
    margin-top: 10px;
    padding-left: 20px;
}