Run the Program · The flagship
The Total Program. One system, all year.
The complete BFS year: the Readiness on-ramp, off-season builds, in-season maintenance, and conditioning bridges — sequenced so your program never has an off week. One curriculum every sport in the building runs together, the way 10,000+ schools have since 1976.
A week inside the Total Program
This is an off-season build week — core lifts on set-rep records with speed work between. The Total Program sequences weeks like this across all four phases of the year.
Day 1
Warm-Up
Dot Drill
6 patterns · timed
Strength — Core
Box Squat
3 × 3 — set-rep record
Strength — Core
Towel Bench
3 × 3 — set-rep record
Strength — Core
Aux — Glute Ham
2 × 10
Day 2
Warm-Up
Dynamic Warm-Up
Speed
Sprint Workout
10 × 10-40 yds
Conditioning
Plyometric Boxes
3 circuits
Day 3
Warm-Up
Dot Drill
6 patterns · timed
Strength — Core
Power Clean
3 × 3 — set-rep record
Strength — Core
Hex Bar Deadlift
3 × 3 — set-rep record
Day 4
Warm-Up
Dynamic Warm-Up
Agility
Agility Circuit
6 stations
Flexibility
BFS 1-2-3-4 Stretch
Full sequence
Day 5
Warm-Up
Dot Drill
6 patterns · timed
Strength — Core
Parallel Squat
3 × 3 — set-rep record
Strength — Core
Bench Press
3 × 3 — set-rep record
Strength — Core
Aux — Incline DB
2 × 10
Sample week, mirrored from the live program in TeamBuildr — every week is pre-built like this.
The year, at a glance.
The Total Program is the four BFS phases assembled into one 52-week calendar. Each phase is its own program in TeamBuildr — the Total sequences them so the next block is always loaded.
20-Week Readiness
The on-ramp — technique at teaching loads for new and younger athletes.
Explore →28-Week Offseason
The build — core lifts on set-rep records, speed and plyos between.
Explore →38-Week In-Season
Two ~30-minute sessions a week hold every record through the season.
Explore →48-Week Conditioning
The bridge — sprints, tempo work, and the dot drill between phases.
Explore →Inside every session.
Every BFS session follows the same anatomy — so a full class can run it, and any coach in the building can teach it.
Warm-Up
The dot drill and dynamic work — agility built into every day's first five minutes.
Core Lifts
Box squat, towel bench, power clean, hex bar — on set-rep records, every session.
Auxiliary Lifts
Two to three quick auxiliaries chosen for the sport — speed and position strength.
Flexibility
The BFS 1-2-3-4 stretching sequence — flexibility for speed, every session.
Eight broken records, every week.
The core lifts rotate through a different set-rep scheme each week of the month — so the same lift produces a fresh record to chase every single week. Multiply across lifts and every athlete has roughly eight personal records on the line, every week of the year.
That’s the motivation engine of the Total Program: nobody is comparing themselves to the strongest kid in school — everyone is beating their own numbers.
Week 1
3 × 3
Heavy triples — strength
Week 2
5 × 5
Volume — the workhorse week
Week 3
5-4-3-2-1
Build to a true top single
Week 4
10-8-6
Reps — size and work capacity
Every phase, sequenced
Readiness → Offseason → In-Season → Conditioning. The Total Program is those four phases assembled into a 52-week calendar, so the next block is always loaded and no athlete ever asks "what are we doing today?"
One system, every sport
Football, volleyball, track, PE — everyone runs the same core lifts, terminology, and progressions. Multi-sport athletes never switch systems; coaches never argue methodology.
The set-rep record engine
Eight broken records a week, per athlete. The set-rep system gives every kid a personal scoreboard — the motivation engine that has driven BFS results since 1976.
From day one to varsity
New and younger athletes enter through the 20-week Readiness on-ramp and earn the right to load heavy. The same system scales from a first-timer to a varsity captain.
The Six Absolutes built in
Every session teaches perfect technique through the BFS Six Absolutes — the coaching cues that keep quality high when a full class walks in at once.
Zero programming for the coach
All 52 weeks are pre-built in TeamBuildr and included with the subscription. Assign the year and coach the room — the app handles loads, records, and reporting.