Programs
Programs already built inside TeamBuildr, ready to assign: TeamBuildr’s own training templates, and programs from Bigger Faster Stronger and Universal Speed Rating. Of TeamBuildr’s own: All programs included with Platinum subscription. See Platinum plans
New programs
Specialized
5-3-1 Program
12 wk · 4 days/wk
12-Week (MTThF) Traditional Program incorporating Jim Wendler's 5-3-1 strength program.
Specialized
ACL Mitigation Program
4 wk · 2 days/wk
This program is designed to strengthen your knees and the supporting muscles around it. The goal is to reduce the risk of ACL injuries within 4 weeks.
Specialized
APRE 10
4 wk · 4 days/wk
This 4 Week 4 Day program is used as an introduction to the APRE 10 method for training hypertrophy. This program will follow a standard APRE progression with a Rep Adjustment chart built in for autoregulation that will progress from week to week. This program will prepare the user for more advanced APRE protocols that are programmed within Teambuildr.
Specialized
APRE 10 Hypertrophy
8 wk · 4 days/wk
This 8 Week 4 Day Program emphasizes the use of APRE 10 for pure Hypertrophy training. This program will focus on two four week blocks with differing movements. There will also be two deload weeks that each three week segment. This will allow for the individual to gain that maximal amount of muscle over the course of the program, and thus prepare them for further programs using the APRE method.
All programs
General fitness
10K Training Program
10 wk · 5 days/wk
This program will introduce and athlete to a means in which to train for a 10K. This program will have some sort of training programmed in every day for 10 Weeks with both a lifting component as well as a running component. There is a progression set forth at the beginning of the program that will give the athlete a step by step progression to allow them to fully prepare for a 10K road race.
Specialized
1x20 Program
12 wk · 3 days/wk
The purpose of this 3 Day/12 Week Program is to expose the individual to the program first developed by Dr. Michael Yessis. The purpose of the 1×20 Program is to ensure that the strength training components are done with effective execution and technique, rather than as much weight as possible. This program will contain anywhere from 12-15 exercises, done for one top set of 20 reps, the intensity of the day will be based on the RPE Scale. This level of RPE will increase weekly with the same exercises. After the end of each 4 Week block the exercises will change and you will go back down on the RPE Scale. This program will give the athlete a great base of motor learning and GPP, especially at the early stages of athletic development.
Specialized
5-3-1 Program
12 wk · 4 days/wk
12-Week (MTThF) Traditional Program incorporating Jim Wendler's 5-3-1 strength program.
General fitness
5k Training Program
10 wk · 7 days/wk
This program will have some sort of training programmed in every day for 10 Weeks with both a lifting component as well as a running component. There is a progression set forth at the beginning of the program that will give the athlete a step by step progression to allow them to fully prepare for a 5K road race.
Specialized
ACL Mitigation Program
4 wk · 2 days/wk
This program is designed to strengthen your knees and the supporting muscles around it. The goal is to reduce the risk of ACL injuries within 4 weeks.
Training template
Agility Program
8 wk · 2 days/wk
This true agility (reactive) program, provides 2 sessions per week based around competition with athletes and small sided games and constructs. It includes some basic movements (8 vector cuts/jumps) to form the foundations for the athletes to act on in the games
Specialized
APRE 10
4 wk · 4 days/wk
This 4 Week 4 Day program is used as an introduction to the APRE 10 method for training hypertrophy. This program will follow a standard APRE progression with a Rep Adjustment chart built in for autoregulation that will progress from week to week. This program will prepare the user for more advanced APRE protocols that are programmed within Teambuildr.
Specialized
APRE 10 Hypertrophy
8 wk · 4 days/wk
This 8 Week 4 Day Program emphasizes the use of APRE 10 for pure Hypertrophy training. This program will focus on two four week blocks with differing movements. There will also be two deload weeks that each three week segment. This will allow for the individual to gain that maximal amount of muscle over the course of the program, and thus prepare them for further programs using the APRE method.