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Explosive Throws

by injineer
2 athletes joined

Program Description

Workout to build strength and explosive power for throws and functional strength. This is a modified version of JH's Highland Games Preseason program (link below). Added workouts to help with grip and shoulder strength, and (optional) pull-up training so this big boi can do his first pull-up. Also, belt squat is listed here on Day 3 (barbell squat on Day 1) but feel free to sub in front/goblet/Smith Machine if you need to. Warm-up guide included here will add additional time to the workout. In addition to stretches that hit the whole body: - focus on your neck, shoulders, upper back, and glutes - use foam rollers on your quads, calves, and back - use a lacrosse ball to open up your chest, roll your pecs, glutes, and shoulders. - planks, knees or full, 30-60 seconds - dead hangs for 30 seconds x2, spaced into warm-up, not first! On even-numbered weeks, sub in axle bar for barbell for bench, incline bench, OHP, and shrugs. On odd-numbered weeks, add 5lbs to upper body, 10 to lower. Day 5 is optional; included this for cardio, HIIT, hiking, or other movement. The workout included here is for HEMA using Fringe Sport's weighted "maces" that look like swords. Use training max. JH's Highland Games Preseason program: https://www.boostcamp.app/users/highland-games-preseason-7

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 09, 2024 04:51
  • Last Edited
    Dec 20, 2024 07:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Overhead Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
8 reps
80%
85%
90%
92%
70%
2
Good Morning
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
2 reps
2 reps
10 reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
5
Seated Military Press (Barbell)
3
8 reps
70%
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
6
Farmer's Walk (Weighted)
5
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
6
Farmer's Walk (Weighted)
5
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
6
Farmer's Walk (Weighted)
5
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
6
Farmer's Walk (Weighted)
5
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
6
Farmer's Walk (Weighted)
5
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
6
Farmer's Walk (Weighted)
5
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
6
Farmer's Walk (Weighted)
5
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
4 reps
RPE 8
2
High Pull
3
6 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Trap Bar Jump
3
6 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
6
Farmer's Walk (Weighted)
5
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2 reps
80%
2
Trap Bar Deadlift
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2 reps
80%
2
Trap Bar Deadlift
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2 reps
80%
2
Trap Bar Deadlift
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2 reps
80%
2
Trap Bar Deadlift
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2 reps
80%
2
Trap Bar Deadlift
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2 reps
80%
2
Trap Bar Deadlift
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2 reps
80%
2
Trap Bar Deadlift
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
2 reps
80%
2
Trap Bar Deadlift
1
1
1
1
2 reps
2 reps
2 reps
1 reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Seated Military Press (Barbell)
3
6 reps
RPE 8
6A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
RPE 9
2
High Pull
3
2 reps
RPE 9
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
Kettlebell Swing
3
10 reps
RPE 8
5
Shrug (Barbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8 reps
-
2
Sword Technique - Footwork
1
-
3
Sword Technique - Stance And Balance
1
-
4
Sword Technique - Guards
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Sword Technique - Drills
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8 reps
-
2
Sword Technique - Footwork
1
-
3
Sword Technique - Stance And Balance
1
-
4
Sword Technique - Guards
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Sword Technique - Drills
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8 reps
-
2
Sword Technique - Footwork
1
-
3
Sword Technique - Stance And Balance
1
-
4
Sword Technique - Guards
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Sword Technique - Drills
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
8 reps
-
2
Sword Technique - Footwork
1
-
3
Sword Technique - Stance And Balance
1
-
4
Sword Technique - Guards
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Sword Technique - Drills
1
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
8 Reps
80%
85%
90%
92%
70%
2
Good Morning
3 Sets
8 Reps
@8
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
2 Reps
2 Reps
10 Reps
80%
85%
90%
92%
70%
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
5
Overhead Press (Barbell)
3 Sets
8 Reps
70%
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Hang Clean
3 Sets
4 Reps
@8
2
High Pull
3 Sets
6 Reps
@8
3
Kettlebell Clean and Press
3 Sets
10 Reps
@8
4
Trap Bar Jump
3 Sets
6 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
6
Farmer's Walk (Weighted)
5 Sets
2 Reps
@8
Day 3
1
Belt Squat
3 Sets
2 Reps
80%
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
80%
90%
92%
95%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
6 Reps
@8
6A
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6B
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Power Clean
3 Sets
2 Reps
@9
2
High Pull
3 Sets
2 Reps
@9
3
Snatch (Kettlebell)
3 Sets
10 Reps
@8
4
Kettlebell Swing
3 Sets
10 Reps
@8
5
Shrug (Barbell)
3 Sets
8 Reps
@8
Day 5
1
Ring Row
3 Sets
8 Reps
-
2
Sword Technique - Footwork
1 Set
-
3
Sword Technique - Stance And Balance
1 Set
-
4
Sword Technique - Guards
1 Set
-