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Empowering happy strength coaches every day. 14-day free trial 👇
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Recent posts
At the end of September, the Legacy calendar retires for good. BUILD takes its place.
For coaches with a decade of habits built inside that calendar, “sunset” is a hard word to hear. But nobody’s grieving the clicks. The workarounds. The hours at the computer instead of on the floor.
Your programming, your history, all of it carries over automatically. Exactly how you left it.
See why coaches aren’t looking back, link in bio.
10 Sep 2026
14 years of feedback. One builder to show for it.
Introducing BUILD. Calendar-based or freeform. Instant search. Undo Deleted Items. Custom reps, percentages, tempos. Creating Supersets. All in as few clicks as possible.
The foundation we’ve been working toward.
BUILD is live.
04 May 2026
Strength, discipline, sacrifice.
Today, we honor the veterans who embody all three. Thank you for your service.
11 Nov 2026
The undeniable colors of @teambuildr and @teambuildros
06 Nov 2026
For a lot of high school programs, phone are how athletes logged every set. Fortunately, the law only covers personal devices. School iPads, Chromebooks, and the TV are still an option and TeamBuildr’s Weight Room View is built to keep you on track.
St. Marys Area High School is already implementing this. Coach Mike Kunes set up 12 refurbished iPads across four racks and his athletes’ data is cleaner than it was on phones.
Learn more about how this will affect you and your weight room, and see how to open up the conversation with your AD and IT to stay ahead. Link in bio.
03 Nov 2026
**Secondary and Tertiary Training Effects: The Pinch-Grip Calf Raise Isometric**
A useful illustration of secondary and tertiary training effects is the spring ankle isometric (a calf raise isometric) performed while holding a weight plate in a pinch grip.
The primary objective is unchanged: developing ankle stiffness and the capacity to produce and sustain force through the plantar flexors. What changes is how the external load is held, and that small adjustment opens up additional training opportunities.
Holding a dumbbell at the side places minimal demand on the hand. A plate pinch, by contrast, imposes a meaningful grip challenge. The athlete must sustain tension through the fingers and forearm while maintaining an isometric contraction through the ankle complex. The result is a secondary stimulus for grip strength and forearm musculature, delivered without compromising the primary training intent.
The tertiary effects are more nuanced. Sprinting, jumping, and changing direction all require athletes to express multiple physical qualities concurrently. Pairing an ankle isometric with an upper-body grip demand adds a constraint that asks the athlete to regulate tension across distinct regions of the body at the same time.
This should not be overstated. There is no guarantee the exercise will transfer directly to sprint performance or coordination. Its value lies in developing complementary qualities within the same training window.
**The broader coaching principle:** thoughtful modifications to an existing exercise can yield additional adaptations without adding a new movement or extending session time. The primary quality remains the priority, but a well-designed exercise invites the question of what else it can deliver.
03 Nov 2026
TeamBuildr’s Sub Calendar feature allows us to bucket athletes based on their individual needs, and developmental goals without creating an entirely new program for every group.
More intentional programming, greater flexibility, and a more efficient way to meet athletes where they are.
02 Nov 2026
Bigger Faster Stronger is now in TeamBuildr.
Since 1976, BFS has run weight rooms on set-rep records, seasonal cycles, and a lot of paper. Starting today, the full BFS program library lives inside TeamBuildr: Readiness, Offseason, In-Season, and Conditioning, all pre-built and ready to assign.
Every program is included with TeamBuildr Platinum subscription. Assign it Monday, and it’s on every athlete’s phone by the next session.
Link in bio to get started.
30 Oct 2026
Universal Speed Rating’s in-season program is now live in TeamBuildr.
Add it to your calendar, run it once a week, and keep your athletes fast all season long.
Under 30 minutes. Every drill, distance, and rep filled in. Nothing to write from scratch.
Download now, link in @teambuildr bio.
29 Oct 2026
Coach 🤝 Besties
#teambuildrnation #strengthcoach #coachbestie #strengthandconditioningcoach
28 Oct 2026
Training the hamstrings with a flexed hip places the biarticular hamstrings at a longer muscle length because they cross both the hip and knee joints. Combining hip flexion with a relatively extended knee further lengthens the muscle, allowing it to produce force while operating at longer lengths. This is important because training at longer muscle lengths may provide a hypertrophic advantage compared to training exclusively at shorter lengths.
From a mechanical perspective, the goal is to create substantial tension while the hamstrings are lengthened. At longer muscle lengths, both active contractile force and passive tension from structures such as titin and connective tissue can contribute to the total force experienced by the muscle. However, muscle length and external lever arm are different concepts: hip flexion changes hamstring length, while joint torque depends on the external load and its moment arm.
Practically, exercises such as Romanian deadlifts and seated leg curls are effective because they load the hamstrings in a lengthened position. Research by Maeo et al. (2021) found greater hamstring hypertrophy with seated leg curls or a razor curl here compared to prone leg curls, supporting the potential benefits of training at longer muscle lengths. The objective is not simply to maximize stretch, but to expose the hamstrings to meaningful mechanical tension while lengthened.
28 Oct 2026
Everything you need to support your Human Performance Center, connected in one solution.
By combining TeamBuildr Strength with TeamBuildr OS, a facility management system that integrates directly with TeamBuildr Strength, were bringing human performance programming and facility operations together to help tactical organizations operate more efficiently.
From programming and athlete management to facility scheduling and operational visibility, the HPC Suite is designed to support the people, programs, and facilities that drive human performance.
Program. Schedule. Manage. Measure.
One connected solution. Built for the demands of tactical human performance.
Interested in learning more? Link in bio.
26 Oct 2026
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