Pre-Built Programs

Evidence-based training programs designed to increase your strength, power, and speed while also improving your physique and decreasing your risk of injury.

All programs are delivered through the Teambuildr app.

Strength, Hypertrophy, & Muscular Endurance Programs

  • Spanish APRE

    12-week Auto-Regulatory Progressive Resistance Exercise program inspired by Spanish Weightlifter Lydia Valentin.

    APRE training allows for daily adjustments in training so that you can keep training hard but decrease your risk of overtraining and injury.

    This program uses 8/4/2 instead of the traditional 10/6/3 rep range used in APRE. By implementing repetitions in multiples of 2, you can train closer to your max and increase your strength and power!

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  • Warrior 5x5

    Get 70s Big! Sometimes simple is just better. This 12-week program is inspired by Bill Starr and his book The Strongest Shall Survive.

    Warrior training is delivered three days a week and progresses through three blocks with three compound exercises each session, giving you a total-body workout.

    Each of the main lifts consists of 15 total sets. This is Minimum Effective Dose programming at its finest.

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Advanced Training Programs

  • Triphasic with a Twist

    12-week program with 3-4 sessions/week. Triphasic with a Twist is a program targeting each specific aspect of the foundational movement pattern (main lift) into each of their component aspects, via tempo training.

    Each main lift has block of Eccentric, Isometric, & Concentric focus.

    This is paired up with my "Core Rotational Power Development Program" which focuses on building rotational power from the core through stability, strength, and power development.

    For best results, use a VBT device and a timing device.

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  • Harder, Longer, Faster, Smarter

    Work hard and train smart with this 12-week program. You'll develop your Force Velocity Profile across the Strength-Speed continuum.

    A four-day/week program utilizing three similar but different programming methods for harnessing Post-Activation Potentiation in training: Complex, Contrast, and Complex|Contrast (aka French Contrast) Training cycles.

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    NOTE: These workouts are more fatiguing on the Central Nervous System than they are fatiguing on the muscle groups which may require extra recovery time.

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✺ Frequently asked questions ✺

  • You will need to download the Teambuilr app, where you can input your personal anthropometric data and link your wearable to the app.

  • You have an entire 365 days to perform and re-perform the program via the Teambuildr app. After which you will need to repurchase the program.

  • The Program is delivered via the Teambuildr app or logging online to the desktop site. This app also allows your to sync your wearable & Apple HealthKit data while also auto calculating your estimated maxes for program foundational lifts and PRs for every accessory lift. There will also be ongoing updates to all stand alone programs. Also, if you can’t complete a 12-18 week program at least once in 52 weeks of access, then you weren’t going to get results and you’d probably leave a shit review.