Run the Program · The on-ramp
Readiness. Earn the right to load heavy.
Twenty weeks of technique-first training for new and younger athletes — box squat, power clean, and sprint mechanics at teaching loads. Athletes build the movement base, the habits, and the record-keeping discipline before the plates get heavy.
A week inside the Readiness Program
Five short sessions: core lifts at teaching loads, sprint technique, agility stations, and the BFS 1-2-3-4 flexibility sequence — repetition without boredom.
Day 1
Warm-Up
Dynamic Warm-Up
Jog 1×10 yds · skips · lunges
Strength — Core
Barbell Box Squat
2 × 10
Strength — Core
Aux — Lunge
2 × 10
Flexibility
BFS 1-2-3-4 Stretch
Full sequence
Day 2
Warm-Up
Dynamic Warm-Up
Jog 1×10 yds · skips · lunges
Speed
Sprint Technique
2 sets · form running
Speed
Acceleration Starts
6 × 10 yds
Day 3
Warm-Up
Dot Drill
6 patterns · warm-up pace
Strength — Core
Power Clean
2 × 5
Strength — Core
Aux — Push Press
2 × 10
Day 4
Warm-Up
Dynamic Warm-Up
Jog 1×10 yds · skips · lunges
Agility
Agility Drill 1
1 set · cone pattern
Agility
Agility Circuit
6 stations
Day 5
Warm-Up
Dot Drill
6 patterns · warm-up pace
Strength — Core
Barbell Parallel Squat
2 × 10
Strength — Core
Aux — RDL
2 × 10
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.
Progression, without maxing.
Readiness uses fixed set-rep schemes at teaching loads — no one-rep maxes, no percentages. The weight only moves when every rep is perfect, so progression is earned rep by rep instead of tested under a barbell.
Learn it light
Every core lift starts at a teaching load — light enough to drill the Six Absolutes on every single rep.
Earn every rep
Complete the full scheme — every set, every rep — with perfect technique. A missed rep or broken form means the weight stays put.
Add the next plate
Perfect completion earns a small increase next session. Twenty weeks of small wins add up — and every one is logged as a record.
The Six Absolutes.
Readiness is where the six BFS coaching cues become automatic. They apply to every lift, every sprint, every jump — so one coach can correct a full room with a single phrase.
Use an athletic stance
Feet ready to move — the position every sport starts from.
Be tall
Upright posture under load — the spine protected on every rep.
Spread the chest
Locks in the lower back — the cue that makes squats and cleans safe.
Align the toes
Straight or slightly out — knees track where toes point.
Align the knees
Knees over toes, never caving in — on lifts, landings, and cuts.
Eyes on target
Head neutral, eyes fixed — balance and bar path follow the eyes.
Graduate to the set-rep system.
Readiness ends where the rest of BFS begins. When an athlete can hit every core lift with perfect technique — Six Absolutes intact, twenty weeks logged — they’ve earned the right to load heavy and step into the set-rep record system.
The transition is built in: graduates move straight into the Offseason build — or the full Total Program year — running the same lifts they just mastered.
Perfect technique
Core lifts grooved at teaching loads — form that holds when plates go on.
The record habit
A hundred logged sessions — chasing your own numbers is already routine.
Speed mechanics
Sprint form and acceleration patterns built alongside the lifts.
Training maturity
Rack discipline, spotting, and weight-room habits varsity coaches trust.
Technique before load
Never sacrifice technique to lift heavier weights. Readiness drills the Six Absolutes at light loads until perfect reps are automatic — the foundation everything after is built on.
Built for middle school up
Designed for middle and junior-high athletes and any first-timer. It starts with bodyweight and light implements, so a 6th grader and a transfer sophomore can both begin safely.
Records from day one
Athletes log every session and start breaking personal records immediately — at teaching loads. The habit of chasing your own numbers starts here, not in varsity year.
Speed and agility included
Sprint mechanics, acceleration starts, the dot drill, and agility circuits run alongside the lifts — Readiness builds athletes, not just lifters.
What comes next
Graduates step into the 8-week Offseason build with technique that holds under real load — and the set-rep record history to prove they're ready.
Zero programming for the coach
All 100 sessions are pre-built in TeamBuildr and included with the subscription. Assign it to your youngest group and run the same system as varsity.