Run the Program · The bridge
Conditioning. The bridge between seasons.
The gap between structured phases is where fitness quietly dies. The 8-week Conditioning block — sprint intervals, tempo work, agility circuits, and the dot drill — keeps athletes moving so the next phase starts from strength, not from scratch.
A week inside the conditioning block
Two general-preparation sessions a week: sprint intervals and tempo work, agility stations, and the BFS dot drill for footwork that carries into every sport.
Day 1
Warm-Up
Dynamic Warm-Up
Conditioning
Sprint Intervals
8 × 100 yds
Conditioning
Core Circuit
3 rounds
Day 2
Warm-Up
Dot Drill
6 patterns
Conditioning
Tempo Runs
6 × 150 yds
Flexibility
BFS 1-2-3-4 Stretch
Full sequence
Sample week, mirrored from the live program in TeamBuildr — every week is pre-built like this.
Why a bridge phase
Detraining starts fast. A short, low-complexity conditioning block between seasons preserves the engine — so the next off-season builds on the last one instead of rebuilding it.
The dot drill, always
The BFS dot drill runs through every phase of the system — six patterns, six days a week, quick feet in a month or two. In the conditioning block it's the anchor of every session.
Sprint and tempo work
Interval sprints build the anaerobic base; tempo runs keep the aerobic floor. Together they keep game-shape within reach year-round.
Who it's for
Athletes between seasons, teams waiting on facility time, or any group that needs structure without a full lifting phase — it runs with minimal equipment.
What comes next
When the calendar opens, athletes step straight into the 8-week Offseason build — or the 20-week Readiness on-ramp for those still earning their loading base.
Zero programming for the coach
All 16 sessions are pre-built in TeamBuildr. Assign the block and every athlete has their week on their phone.