Programs, page 11
Page 11 of 11 of the programs already built inside TeamBuildr, ready to assign.
All programs
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.
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
All 52 weeks arrive pre-built in TeamBuildr and are included with the subscription.
Universal Speed Rating
A rating, and the training that follows it.
A speed standard and the coaching network built on it: USR scores an athlete's speed against their demographic and sport, and its Speed Labs run the testing and the programming that follows. Founded by Les Spellman and Tony Holler.