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Excel Training Designs
Excel Training Designs · Strength & Conditioning Framework Template

Free Excel strength & conditioning framework that programs a full roster on the tier system.

A complete strength & conditioning framework for teams. Rotate a full roster through total body, lower, and upper emphasis days that load off a shared athlete max sheet. Available in Excel.

  • Tier system rotation across total body, lower, and upper days
  • 2, 3, and 4 day training splits
  • Team max sheet that auto-loads weights per athlete (BP, SQ, CL, FS, SN, DL, TBDL)
What's in this template

Strength & Conditioning Framework Template

A team strength and conditioning framework built on the tier system, the rotation model that lets one coach program an entire roster at once. Athletes move through total body, lower body, and upper body emphasis days, and working weights pull straight from a shared athlete max sheet so loads scale to each lifter automatically. It ships with 2, 3, and 4 day splits, a movement-pattern exercise library (Olympic, hip dominant, knee dominant, single leg, posterior chain, and more), and a seven week plyometric progression for vertical and horizontal power. Built for high school and college programs running large groups on limited time.

  • Tier system rotation across total body, lower, and upper days
  • 2, 3, and 4 day training splits
  • Team max sheet that auto-loads weights per athlete (BP, SQ, CL, FS, SN, DL, TBDL)
  • Exercise library organized by 11+ movement patterns
  • Seven week vertical and horizontal plyometric progression
  • Dropdown exercise selection
strength and conditioning templateS&C program templateteam strength training programtier system templatehigh school strength program templategroup training template Excelplyometric program templateathlete max tracker

Available formats

Excel

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The Complete Coaching Template Pack.

Every ETD programming template in one download. Team, individual, off-season, and a full percentage-based strength engine, built to cover any athlete and any training block. All in Excel — one download.

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Questions

Frequently asked.

Are the Excel Training Designs templates really free?

Yes. Every Excel Training Designs (ETD) template that was previously paid is now 100% free to download — no trial, no credit card, and no subscription required.

What happened to Excel Training Designs?

TeamBuildr acquired Excel Training Designs (ETD). Founder Steve Olson's templates and the brand he built are now part of TeamBuildr's product family, and every template ETD previously sold is now free to download. Nothing was retired — the entire catalog was opened up.

What about the Excel Training Designs templates I bought in the past?

You keep them. Any Excel Training Designs templates you purchased in the past are still yours, and the free release applies to everything going forward.

What's the catch with free ETD templates?

There is no catch. TeamBuildr earns its revenue from coaching software, not from templates, so releasing the Excel Training Designs templates for free costs little. If a spreadsheet ever stops being enough, TeamBuildr is there — and if it's all you need, the templates are yours to keep.

Do I need a TeamBuildr account to download the templates?

No. You can download the Excel Training Designs files directly without an account. TeamBuildr also loads them into a free account so you can see the same programming running in software, but that step is optional.

Is founder Steve Olson still involved with ETD?

Steve Olson founded Excel Training Designs and built the templates still in use today. He remains associated with the brand, while the TeamBuildr team now runs the day-to-day.

What is TeamBuildr?

TeamBuildr is strength and conditioning software used by coaches from high schools to professional teams. It's cloud-based and mobile-first, built around the same max-based programming logic Excel Training Designs pioneered in spreadsheets.