FAQs

“How long is the program?”
The over all program is designed for 50 weeks out of the year. We know that coaches cannot be coaching and active with the athletes all 50 weeks. The athletes that want structure in their workouts, at times when coaches cannot ‘tell them what to do,” we wanted to provide some structure.

There are 4 major meso-cycles during the year. Three off-season and one in-season.  Each workout cycle is designed around an 11-14 week cycle. The length depends on the sport and time of the year.

“What special equipment will I need?”
None really. The entire program is built around the safety rack. The other equipment needed are obviously bars and plates. Beyond that, you only need heavy rubber-bands, dumbbells, and stability balls.

“How long is each workout and how many days per week?”
The ideal lifting program is 3 days a week, for 60 minutes.
Each workout has a 15 minute warm-up, movement prep, SAQ and plyometric section.

This is followed by a 25-35 minute resistance training section.
After that, there is a coordination and conditioning section.

If you do not have longer than 45 minutes, coaches can move the footwork and conditioning exercises to a fourth day.

Click here to see a sample video of the length of the workouts, and a sample of the exercises.

“What do the workouts look like?”
I know when people mention “functional” training, some people imagine athletes standing on skateboards, perched on stability ball, while juggling pink yoga balls, while being blindfolded.

The Built Solid Training System incorporates training in all three planes of motion, just like the sports the athletes are playing. However, the athlete still needs to lift hard to get the desired results.

Click here to see a sample video of the length of the workouts, and a sample of the exercises.

“How many kids can I run through the program per day?”
Our program is designed to run 3 athletes through the racks at a time. If you stagger the lifting times, each rack can have 6 athletes through in 90 minutes.

“How much space is needed?”
You need the area of the squat rack, 10 feet wide and the depth of the rack, and then 10 feet in front of the rack. That’s it.

It is even better, if you have an area to do the SAQ and conditioning. This will give the athletes more area to move, and allow you to get more athletes through.

“How easy/difficult is your program to implement?”
From what coaches have said who have seen and used the program, implimentation is very easy.

Anytime you change or implement a new program, there is a learning curve, but the Built Solid Training Systems,with all the workouts and exercises on DVD, makes it very easy.  This makes it really easy for either coaches or athletes able to review the information.

The workouts are all pre-written on PDFs, ready for the athletes to build their own training logs.

“Do you have any other services?”
We sure do, or other products include On-site Clinics, Web/Phone Consultations, Custom Exercise Programs for Teams, and Athlete Testing/Evaluations.

“Do I have to buy your equipment?”
Absolutely not. Unlike other programs, our main purpose is to develop and refine programs for athletes. As a matter of fact, we don’t have any of our own equipment. We have just partnered with a few high quality equipment providers to make your job easier.

“I see the football system, but what other programs are you developing?”
Men’s & Women’s Basketball – Coming Spring 2010
Wrestling – Coming Spring 2010
General Health and Fitness – Coming Summer 2010
Lacrosse and Field Hockey – Coming Summer 2010
Men’s & Women’s Soccer – Coming Fall 2010
Men’s & Women’s Volleyball – Coming Fall 2010
Men’s & Women’s Golf – Coming Fall 2010

“I have other equipment like sleds and sandbags, can I incorporate them into your program?”
Sure, there are great places to put those types of training modalities. We did not include them in our program, because we did not want to make every school buy very specific training devices, like sleds, chains, tires, sandbags, or heavy medicine balls.

This would keep us out of every school that could not afford the special equipment, or believe in all this equipment.
The Built Solid Training Systems are flexible enough that coaches can add or subtract if they want.