Self-guided · TeamBuildr

    Our programmes, your autonomy.

    Programmes written by Off-Field strength coaches, bought once, followed entirely on your own in the TeamBuildr app.

    See the programmesTeamBuildr store
    • Filmed exercises
    • One-off purchase, lifetime access
    • iOS and Android
    Athlete training alone with an Off-Field programme on the TeamBuildr app

    How it works

    Four steps, nothing more.

    1. 1

      Choose your programme

      Sport, goal, season phase: each programme has a clear target.

    2. 2

      Pay on TeamBuildr

      Secure payment on the TeamBuildr marketplace. Immediate access after purchase.

    3. 3

      Download the app

      The TeamBuildr app (iOS and Android) is required to follow the programme.

    4. 4

      Train on your own

      Session by session, at your own pace, with your loads logged.

    The catalogue

    9 programmes available

    One-off purchase, lifetime access to the programme in your app. No subscription.

    The full TeamBuildr store

    • All sports · Off-season

      Elite Athlete Off-Season

      8 weeks · 5 sessions / week · 55-85 min

      Off-season block for the elite athlete: acceleration, maximal velocity, eccentric-isometric-concentric strength, total-body power, change of direction and tissue robustness. Compressed triphasic sequence (Cal Dietz), then speed-strength / French Contrast and a peaking-taper week.

      Level and equipment
      Expected level
      Elite — at least 2 years of structured strength & conditioning, pain-free. Direct supervision required under 18.
      Required equipment
      Full gym: safety bar, trap bar, barbells, dumbbells, cables/bands, med balls, boxes/hurdles, sled, bike or Assault Bike, sprint space. VBT strongly recommended.

      59.99 CHFOne-off purchase

      Buy

    • Ice hockey · In-season

      Hockey In-Season

      8 weeks · 2 full-body sessions / week · 40-55 min

      Maintain lower-body strength, explosive power and hockey-specific robustness with minimal fatigue. Built for skaters (forwards and defense) — not suited to goalies.

      Level and equipment
      Expected level
      Advanced — healthy, pain-free skater
      Required equipment
      Bike, trap bar, barbell, dumbbells, bench, box/hurdles, med ball, cable or bands. VBT optional.

      39.99 CHFOne-off purchase

      Buy

    • Team sports · 2 to 3 games / week

      In-Season Express

      8 weeks · 2 sessions / week (Monday + Wednesday)

      In-season maintenance for congested schedules (2 to 3 games per week): Monday isometric strength + RST conditioning (D+1/D+2 post-game, to restimulate the nervous system), Wednesday pure concentric + conditioning (furthest session from the next game).

      Level and equipment
      Expected level
      Advanced to elite
      Required equipment
      Full strength room (barbell, rack, dumbbells) and a conditioning machine for RST work.

      39.99 CHFOne-off purchase

      Buy

    • All sports · In-season strength

      In-Season Strength Maintenance

      4 weeks · 2 full-body sessions / week · 40-55 min

      Maintain strength and power through the season with minimal fatigue, in two short full-body sessions per week.

      Level and equipment
      Expected level
      Trained, in-season, pain-free athlete — at least 12 months of strength training
      Required equipment
      Barbell, rack, dumbbells, bench.

      29.99 CHFOne-off purchase

      Buy

    • Speed · Power

      Speed & Power Starter

      4 weeks · 3 sessions / week · 45-60 min

      A structured entry into speed and power training: acceleration, sprint mechanics, jumping, throwing and elastic power, with full recovery between efforts.

      Level and equipment
      Expected level
      Pain-free field/court athlete new to structured speed and power training
      Required equipment
      20-30 m space, bike, box, med ball, dumbbells, cable or band.

      19.99 CHFOne-off purchase

      Buy

    • Team sports · In-season

      Team Sports Shield — Bloc 1

      4 weeks (3 intensification + 1 deload) · 2 sessions / week

      Block 1: strength maintenance, RFD and pVO2max. Power / speed & RFD dominant, maximal strength maintenance secondary with undulating load and no heavy eccentrics. Football, rugby, basketball, handball, hockey.

      Level and equipment
      Expected level
      Intermediate to advanced (18-35 yrs)
      Required equipment
      Barbell, rack, dumbbells, box/hurdles, med ball, bands and a conditioning machine.

      39.99 CHFOne-off purchase

      Buy

    • Team sports · In-season

      Team Sports Shield — Bloc 2

      4 weeks (3 intensification + 1 deload) · 2 sessions / week

      Block 2 (week 5, logical continuation of block 1): power-speed and repeated capacity. In-season 2-day model with 55-82% undulating speed-strength and French Contrast, maximal strength maintenance as secondary.

      Level and equipment
      Expected level
      Intermediate to advanced (18-35 yrs) — block 1 recommended
      Required equipment
      Barbell, rack, dumbbells, box/hurdles, med ball, bands and a conditioning machine.

      39.99 CHFOne-off purchase

      Buy

    • Team sports · In-season

      Team Sports Shield — Bloc 3

      4 weeks (3 peaking + 1 competitive taper) · 2 sessions / week

      Block 3: peaking, maximal speed and taper. 80-85% speed-strength zone / French Contrast III, maximal speed, RFD and potentiation, with ultra-reduced strength volume for zero residual fatigue.

      Level and equipment
      Expected level
      Intermediate to advanced (18-35 yrs) — blocks 1 and 2 recommended
      Required equipment
      Barbell, rack, dumbbells, box/hurdles, med ball, bands and running space.

      39.99 CHFOne-off purchase

      Buy

    • Tennis · In-season

      Tennis In-Season

      8 weeks · 2 full-body sessions / week · 40-55 min

      Maintain strength, lateral and rotational power, and shoulder, groin and ankle robustness through the season, with minimal fatigue alongside court hours.

      Level and equipment
      Expected level
      Competitive, pain-free player with resistance-training experience
      Required equipment
      Bike, trap bar, dumbbells, bench, hurdles, med ball, landmine, pull-up bar, bands. VBT optional.

      39.99 CHFOne-off purchase

      Buy

    What's included

    Nothing left to guess.

    The TeamBuildr app is required to use the programmes. It is free: your purchase gives you access to the content.

    • Every exercise on video

      Every movement is demonstrated on video in the app. No doubt about execution.

    • Tracked progression

      Sets, reps, loads and history logged automatically session after session.

    • Anywhere, anytime

      Your programme in your pocket: gym, club, hotel, home.

    Before you buy

    Three things to check.

    • The expected level

      These programmes assume basic technical mastery of strength movements. If you are a beginner, supervised coaching is more appropriate.

    • The required equipment

      Check before purchase that you have access to the equipment listed on the programme (barbell, rack, dumbbells, bands depending on the case).

    • Your health status

      In case of pain, current injury or known condition, consult a health professional before starting.

    Autonomy & responsibility

    Read before purchase.

    • No individual supervision

      These programmes are sold as free-access products. They include no personalised follow-up, no technical correction and no adaptation to your injury history. You are solely responsible for exercise execution, load selection and adapting volume to your condition.

    • Limitation of liability

      Off-Field cannot be held liable for pain, injury or damage, direct or indirect, occurring while performing a free-access programme. In case of doubt, pain or a known condition, consult a health professional before starting.

    • No refunds

      This is a digital product delivered immediately after payment. The purchase is final: no refund, exchange or cancellation is possible once the programme is unlocked.

    Full details in our terms and conditions.

    Need follow-up?

    A generic programme is no substitute for a tailored plan.

    A question?

    We'll tell you straight if a programme fits you.

    Tell us your sport, level and equipment: we'll point you to the right programme, or to coaching if that makes more sense.

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