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Bigger Faster Stronger
The BFS system as a year of training rather than a book about one: four blocks that hand off to each other, all of it carried on set-rep records.
Programs you run inside TeamBuildr. We will set them up with you.
Bigger Faster Stronger
BFS Total Program
One system, all year.
The complete BFS year in one sequence: the Readiness on-ramp, the off-season build, in-season maintenance and the conditioning bridge, ordered so a program never has an off week.
- weeks
- 52
The year, in four blocks
- 1Readiness20w
- 2Offseason8w
- 3In-Season8w
- 4Conditioning8w
All 52 weeks arrive pre-built in TeamBuildr and are included with the subscription.
BFS Conditioning
The bridge between seasons.
Sprint intervals, tempo runs, agility circuits and the dot drill, on minimal equipment. It keeps the gap between structured blocks from being where fitness quietly dies.
- weeks
- 8
- sessions
- 16
- days a week
- 2
All 16 sessions are pre-built in TeamBuildr and land on athletes' phones pre-assigned.
BFS In-Season
Keep what the off-season built.
Two sessions a week, about thirty minutes each, that hold every record through the season without taking practice time or leaving legs heavy on game day.
- weeks
- 8
- sessions
- 16
- days a week
- 2
All 16 sessions are pre-built in TeamBuildr with loads auto-scaled from each athlete's max.
BFS Offseason
Where the records fall.
The classic BFS build: box squat, towel bench, power clean and hex bar carried on set-rep records, with speed and plyometric work between the strength days.
- weeks
- 8
- sessions
- 40
- or 5 days a week
- 3
All 40 sessions are pre-built in TeamBuildr with loads auto-scaled from each athlete's max.
BFS Readiness
Earn the right to load heavy.
Twenty weeks of technique-first training for new and younger athletes. Fixed set-rep schemes at teaching loads, with no one-rep maxes and no percentages. Athletes advance when the rep looks right.
- weeks
- 20
- sessions
- 100
- days a week
- 5
All 100 sessions are pre-built in TeamBuildr and included with the subscription.
Be An 11: Code of Ethics
The Be An 11 team ethics policy template — the rules, the expectations, and the consequences, ready to adopt for any program building character.
Be An 11: Integration Guidelines
How to keep Be An 11 alive after the seminar — the quote of the day, a student council, and the habits that keep the eleven concepts in the building.
BFS 25 Agility Drills
Twenty-five cone and line agility drills for every athlete, with diagrams — measurable drills built for record keeping, straight from the BFS Total Program.
BFS Conditioning Program
Week-by-week BFS running conditioning: 800m and 400m interval sets with goal times and rest scaled to big, medium, and small athletes.
BFS Conditioning Program & Endurance Test
The full Total Program Speed and Conditioning booklet: the Dot Drill warm-up, the speed and conditioning programs, and the BFS endurance test in one PDF.
BFS Dot Drill Information
The BFS Dot Drill: five dots, five drills, six times each — the daily warm-up that builds quick feet in a month or two. Layout and instructions included.
BFS Flexibility Program
The BFS 1-2-3-4 Flexibility Program: one minute on the bench, two in the air, three on the wall, four on the floor — every stretch illustrated.
Be An 11: Goal Setting Sheet
The Be An 11 team goal sheet — team, school, and community goals with the steps to achieve each, sealed with team signatures.
BFS Leadership Council Application
The Be An 11 Leadership Council application — three essay questions that make athletes define leadership and how they'll serve the team.
BFS Nutrition Plan
The BFS weekly nutrition planning grid — protein, fruit and vegetables, and hydration tracked across every meal and snack, Monday through Saturday.
BFS Plyometric Program
The BFS Plyometric Program (2020 edition): ground-based jumping drills that transfer weight-room strength into explosive movement and sports performance.
BFS Position Paper: The Bench and Variations
The BFS perspective on the bench press and its variations — the most popular lift in training, and how variations like the incline fit a school program.
BFS Position Paper: The Box Squat
The BFS position on its most controversial lift — the box squat: the case for it, the compression-force concern against it, and how BFS teaches it safely.
BFS Position Paper: The Parallel Squat
The BFS position on the parallel squat — the king of exercises, its benefits and risks, and the misinformation behind most safety concerns.
BFS Position Paper: Plyometrics
The BFS position on plyometrics — practical guidelines for a training method coaches routinely underestimate, from Verkhoshansky's research forward.
BFS Position Paper: The Power Clean
The BFS case for the power clean — why every athlete should learn this total-body lift, and why coach reluctance to teach it properly is the real risk.
BFS Position Paper: Safety and Liability
The BFS position paper on weight room safety and liability — guidelines to keep athletes safe and minimize the risk of legal trouble, starting with education.
BFS Position Paper: Unification
The BFS case for unification — every athlete in the building on the same core lifts, speed work, flexibility, and plyometrics, regardless of sport.