12-Week (MTThF) Traditional Program incorporating Jim Wendler's 5-3-1 strength program.
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12-Week (MTThF) Traditional Program incorporating Jim Wendler's 5-3-1 strength program.
4-Week (MW)
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.
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.
This 6 Week 4 Day Program combines two weeks of APRE 10 for Hypertrophy training, and then a 4 week block of strength training using APRE 6 protocol. This program will expose the user to multiple training adaptations which can lead to increased athletic development.
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.
This 4 Week 4 Day program is used as an introduction to the APRE 3 method for Power Development. 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.
This 4 Week 4 Day program is used as an introduction to the APRE 6 method for training strength building. 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.
Minimum effective dose of sprint, ballistic throwing and plyometric work as not to incur “power loss” during social distancing. This 5-Week program only requires a med ball.
10-Week (MWF) program for coaches that includes strength work combined with cardio in sessions that can be completed in less than an hour.
5-Week (MWF)
This program is designed with a progressive approach to developing a conditioning base for a football student athlete. This program will assure that both aerobic and anaerobic energy systems are trained to prepare the athlete to advance to more strenuous activity.
The purpose of this program is to outline of how to properly schedule football strength and conditioning training throughout an entire training year, including all Preseason, In-Season, Post-Season and Offseason Training. This is not a “cookie cutter” program. This is meant to give you as the coach the tools to put together a total year plan on your own using best practices backed by science, research and past proof of success.
This pre-game lift provides CNS activation and priming prior to competition.
7-Week (MTThF)
This program will give the coach or the athlete a very basic introduction into velocity based training (VBT). VBT is a training modality that effort with the metric of speed, or velocity (Meters per Second). VBT training is used primarily with more advanced athletes.
5-Week (MWF)
This program is designed as an introductory program for young men and women from grades 6-8. This program is built around teaching foundational movements that will used as a progression for more advanced programs.
5-Week (MWF)
This program is designed as an introductory program for young men and women from grades 6-8. This program will introduce these young students to preparatory circuits that can be built upon during later training sessions.
Three separate Reflexive Performance Reset (RPR) protocols including Bench, Squat and Team warm-up series.
10-week high-tempo football training program designed to help teams run and defend against the spread. This program is complimentary. Download here!
2019's month-long squat program created by Pen and Paper Strength App.
These two separate 10-Week/4-Day Programs can easily be substituted for athletes who have sustained a lower or upper body injury.
10-Week program designed to improve vertical jump via combination of strength training and agility work.
5-Week (MWF) - Phase 1
5-Week Program (MTThF) - Phase 2
This program is designed to introduce someone to an exercise regimen and consists of low intensity bodyweight movements during the duration of the program. This program will also have a rest interval component as well that will not only allow for the person to get stronger, but to also increase their metabolic output as well.
The second program is an expanded version of the previous bodyweight program on TeamBuildr. This program will have a higher level of difficulty than phase one. This will include advanced tempo bodyweight movements that will make this program progressively harder over the 5 week.
10-Week/5-Day Program
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.
12 Week (MWF)
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.
10-Week/7-Day
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.
8-Week (MW)
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
Single Session Recovery
This informational program was designed to give coaches and athletes access to recovery and nutritional tips to use during Football Pre-Season practices or post-game. This program gives coaches and athletes much needed information about sleep, food, hydration, as well as recovery protocols that can be used on a daily or weekly basis.
12-Week (MWF)
This 12 Week 3 Day program that is specifically tailored to the athletic needs of Badminton athletes. This program utilizes all primary strength movements, posterior chain, and core training. This program will allow these athletes to continue to build functional hypertrophy and strength to allow them to excel at the highest level, while also mitigating the likelihood of injury.
These programs are specifically tailored to the athletic needs of Baseball players according to the demands fo their position. This program utilizes all primary strength movements, posterior chain, and core training. This program will allow these athletes to continue to build functional hypertrophy and strength to allow them to excel at the highest level, while also mitigating the likelihood of injury. This program utilizes exercise selection that will allow for maximal increases in performance, without the risk of training injury, or overuse issues associated with the particular positional needs of the athlete.
3-Day/10-Week (MWF)
This program will introduce an athlete to a basic crossfit program that is 10 Weeks in duration with training occurring every other day for three days a week to allow for maximum recovery. This program will introduce the athlete to basic strength and Olympic movements, as well as basic “WOD” training to increase metabolic conditioning.
12 week/3 day (MWF)
This 12 Week 3 Day program is specifically tailored to new athletes just beginning their strength training journey. This program will offer a step by step progression to allow these athletes to gain a proper understanding of the primary movement patterns and technique to allow them to progress into more advanced training.
12-Week (MWF)
This 12 Week 3 Day program that is specifically tailored to the athletic needs of Boxers. This program utilizes all primary strength movements, posterior chain, and core training. This program will allow these athletes to continue to build functional hypertrophy and strength to allow them to excel at the highest level, while also mitigating the likelihood of injury. This program utilizes exercise selection that will allow for maximal increases in performance, without the risk of training injury, or overuse issues associated with the needs of the athlete’s sport.
7-Week (MTThF)
In-season - 12-Week/3-Day (MWF)
Offseason 12-Week/4-Day (MTThF)
10-Week Program (MWF)
8-Week Program (5 Days per Week)
This is an 8 Week/4 Day Football Combine Specific Program that is geared toward preparing for all of the drills that are associated with a Pro Football Combine, or a Collegiate Pro Day. There will be specific drill regressions to prepare for the 40 Yard Dash, Pro Agility, L-Drill, Vertical Jump, Broad Jump and 225 Bench Press.
This is an 8 Week/4 Day Football Combine Specific Program that is geared toward preparing for all of the drills that are associated with a Pro Football Combine, or a Collegiate Pro Day. There will be specific drill regressions to prepare for the 40 Yard Dash, Pro Agility, L-Drill, Vertical Jump, Broad Jump and 225 Bench Press.
10-Week - 4 Days/Week (MTThF)
Bowlers Offseason Program - 12 week - 4 day (MTThF)
Position Offseason Program - 12 week/4 day (MTThF)
This 3 Week 4 day program is specifically tailored for football players that will be leading into camp. This program should take place after a training phase but before the time that the players will report for training camp. This program still has some speed, conditioning and COD, along with strength training that will allow their body to rest, but also not lose any gains that they may have made during the summer training phase.
18-Week/7-Day Program
This program that will prepare a seasoned runner to add strength training into their training regimen. This program will consist of the needed running progression for marathon training, as well as one day a week of strength training, and one day per week of cross training.
52-Week Program
This is an all-encompassing 5-Day (MTThFS) program that is aimed to introduce a respective athlete to what a year of true bodybuilding training would look that. This program begins with moderate volume to acclimate the athlete to this type of training, and gradually over the year jumps the cardio and volume numbers into the optimal levels needed for functional hypertrophy and optimal pre-comp cut down body composition.
3 seperate 12-Week Phases (3 & 4 Day Splits)
Specifically designed as a 3-tiered approach to exposing individuals to weight training in the high school setting (or any individual with little to no training age). This program is broken into 3 distinct phases to allow each individual to have a proper holistic approach to beginning strength training.
Phase 1: This portion of the program is designed to deliver a complete introduction to structured strength training. This portion of the program is 12 Weeks/3 Days (MWF), this program will primarily be focused on teaching basic movement patterns needed to progress to more advanced strength training protocols, those movements include:
Phase 2: The second phase of the general athlete development program will be implemented once the athlete completes phase 1 with enough movement competency to assure that they are ready for the next section of training. This is a 12 Week/4 Day (MTTHF) program that will more closely resemble a true strength training regimen for athletes. This program will continue to build the athletes technique on the major core movements, while also progressing them towards more diverse and complex movements. At the end of this phase will be the first time that you can have the athlete work to a technically proficient 1RM. This will allow for the athlete to train with actual percentages in the final phase of the program.
Phase 3: The third phase of the general athlete program will be implemented once the athlete completes phase 2. This 12 Week/4 Day (MTTHF) Program will expose the athlete to a full athletic development program using a linear progression with training percentages. Since the athlete has been exposed to 24 Weeks of training they should now have the strength and movement capacity to gain necessary strength and power from this program.
12-Week/4-day Program
This 12-Week works by targeting a group of motor units (nerves that cause a specific group of muscle fibers to contract) and subjecting them to an extensive volume of repeated efforts. Specifically, 10 sets of a single exercise performed with the same reps for each set. The body adapts to this extraordinary stress by increasing the size of the targeted fibers. The German Volume Training program is one of the most difficult workout programs you will ever perform, and it is not for everyone. But if you are up to the challenge, you will find as countless others have who have tried it, GVT is the fastest way to achieve maximum muscle growth. This program will work on a 5-day rotation, which is also fully described within the program as well.
These programs are specifically tailored to the athletic needs of male and female Golf athletes. This program utilizes all primary strength movements, posterior chain, and core training. This program will allow these athletes to continue to build functional hypertrophy, power and strength which allow them to excel at the highest level on the course. This program will also decrease the likelihood of common injuries associated with Golf athletes.
In-season - 12-Week/2-Day (MW)
13-Week/7-Day Program
This is a 12 Week/7 Day (Mon-Sun) Program. That will prepare a seasoned runner for their first half marathon, or show them a way in which to add strength training into their training regimen. This program will consists of the needed running progression for half marathon training, as well as one day a week of strength training, and one day per week of cross training.
12-Week (MWF)
This 12 Week 3 Day program that is specifically tailored to the athletic needs of Handball athletes. This program utilizes all primary strength movements, posterior chain, and core training. This program will allow these athletes to continue to build functional hypertrophy and strength to allow them to excel at the highest level, while also mitigating the likelihood of injury. Plyometric training has also been added to this program to increase explosive and elastic needs of the athletes.
7-Week (MTThF)
This program will give the coach or the athlete a very basic introduction into velocity based training (VBT). VBT is a training modality that effort with the metric of speed, or velocity (Meters per Second). VBT training is used primarily with more advanced athletes.
7-Week (MTThF)
This program will give the coach or the athlete a very basic introduction into velocity based training (VBT). VBT is a training modality that effort with the metric of speed, or velocity (Meters per Second). VBT training is used primarily with more advanced athletes.
12 Week Offseason - MWF
Program that is specifically tailored to the athletic needs of Jiu Jitsu and Grappling Athletes. This program utilizes all primary strength movements, posterior chain, and core training. This program will allow these athletes to continue to build functional hypertrophy and strength to allow them to excel at the highest level, while also mitigating the likelihood of injury. This program utilizes exercise selection that will allow for maximal increases in performance, without the risk of training injury, or overuse issues associated with the particular positional needs of the athlete.
12 Week In-season - MW
This 12 Week 2 Day program that is specifically tailored to the athletic needs of Jiu Jitsu and Grappling Athletes. This Program is tailored to allow for strength maintenance, as well as allowing the athlete to be prepared for any and all upcoming matches. This program can be tailored to allow for matches at different times of the year.
10 Week/4-Day (MTThF)
This program that is set up in a linear fashion that will maximize strength and hypertrophy improvements over the course of the program. This program will progress upward in intensity and decrease in total volume without the use of a true deload week, thus exposing the athlete to a progressive overload effect.
10-Week Program / 4 Days per Week
This is program is geared toward an athlete who wants to become exposed to and proficient in Olympic Weightlifting. This program focuses on maximizing the technique needed to perform the Snatch and Clean and Jerk, as well as their accessory movements.
This is a 3-phase program consisting of 20 total weeks of introductory strength training programming for beginners or first-time lifters in a Physical Education setting.
10-Week/3 Day (MWF)
This program is designed for a former competitive athletes and consists of Olympic, Squatting, Pushing and Pulling movements that are commonly parts of the structured strength and conditioning programs either at the College or High School Level. This program will also contain various different methods of linear sprint and conditioning work.
10-Week/4 Day (MTTHF)
Though basic in nature, this program will aid the athlete is perfecting the three basic movements associated with the sport of powerlifting (Bench, Back Squat, and Deadlift), as well as some of the basic accessory exercises that are necessary for general strength gains.
(Gameday Lifting) - Single Session
15-Week In-Season Program (MTTh)
10-Week Offseason Program (MTThF)
12-Week Program
10-week (MTThF)
5 Weeks (MTWThF)
The training that is required to become or perform as a tactical operator is a high-level commitment. This 5 Week/5 Day (MTWThF) will get the job done. This program combines traditional strength training with speed, agility, ATP Conditioning, as well as Metabolic Training to aid in the development of overall fitness at the highest levels.
10-Week Phase - 3 Days/Week (MWF)
This program incorporates Triphasic Training, which was developed by Cal Dietz and encompass a three week isometric block, a three week eccentric block, and a three week concentric block, followed by a testing week.
10-Week In-season Program (MTTh)
This 10 Week 3 Day program is specifically tailored to the athletic needs of male and female Ultimate Frisbee athletes. This program utilizes all primary strength movements, as well as plyometrics and core training to continue to allow these athletes to maintain high levels or performance and injury mitigation.
10-Week Offseason Program (MTThF)
This 10 Week 4 Day program is specifically tailored to the athletic needs of male and female Ultimate Frisbee athletes. This program utilizes all primary strength movements, as well as plyometrics and core training to continue to allow these athletes to maintain high levels or performance and injury mitigation. This program also contains both conditioning and SAQ training to give the athlete and overall program for athletic development.
10 Week/4-Day (MTThF)
This program that is set up in an undulating fashion over the course of the program and follows a three up, one down progression throughout the duration of the program. This fashion of programming will allow the athlete to hit a “performance week” on the third week of each cycle, before performing a “deload” week that will allow the athlete to recovery before continuing to progress.
10 Weeks (MTThF)
This 12 Week 3 Day Offseason program & 10 Week 2 Day Inseason program that is specifically tailored to the athletic needs of Volleyball athletes. This program utilizes all primary strength movements, posterior chain, and core training. This program will allow these athletes to continue to build functional hypertrophy and strength to allow them to excel at the highest level, while also mitigating the likelihood of injury. Plyometric training has also been added to this program to increase explosive and elastic needs of the athletes.
12-Week Water Polo Inseason (MW)
12-Week Water Polo Offseason (MWF)
Pickleball 12-Week/3 Day (MWF)
This program utilizes all primary strength movements, posterior chain, and core training.
