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Coach beards Kids Batch in season block

by Suraj Kamble
1 athletes joined

Program Description

Keep the reps the same and keep adding weights for 4 weeks. Athlete day should progress as per the athletes progression.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 06, 2025 04:10
  • Last Edited
    Feb 15, 2025 01:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Bounds
3
AMRAP
-
3A
Power Clean
3
5 reps
-
3B
Box Jump
3
5 reps
-
4
Goblet Box Squat
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-8 reps
-
7
Step-Up (Weighted)
3
10-10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Bounds
3
AMRAP
-
3A
Power Clean
3
5 reps
-
3B
Box Jump
3
5 reps
-
4
Goblet Box Squat
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-8 reps
-
7
Step-Up (Weighted)
3
10-10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Bounds
3
AMRAP
-
3A
Power Clean
3
5 reps
-
3B
Box Jump
3
5 reps
-
4
Goblet Box Squat
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-8 reps
-
7
Step-Up (Weighted)
3
10-10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Bounds
3
AMRAP
-
3A
Power Clean
3
5 reps
-
3B
Box Jump
3
5 reps
-
4
Goblet Box Squat
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-8 reps
-
7
Step-Up (Weighted)
3
10-10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Medicine Ball Chest Pass
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Plyometric Push Ups
3
5 reps
-
4A
Med Ball Slam
3
5 reps
-
4B
Split Jerk
3
10 reps
-
5
TRX Row
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
10-10 reps
-
7
Rotational Landmine Push Press
3
5-5 reps
-
8
Lateral Med Ball Throw
1
5-5 reps
-
9
Pallof Hold
3
30-30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Medicine Ball Chest Pass
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Plyometric Push Ups
3
5 reps
-
4A
Med Ball Slam
3
5 reps
-
4B
Split Jerk
3
10 reps
-
5
TRX Row
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
10-10 reps
-
7
Rotational Landmine Push Press
3
5-5 reps
-
8
Lateral Med Ball Throw
1
5-5 reps
-
9
Pallof Hold
3
30-30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Medicine Ball Chest Pass
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Plyometric Push Ups
3
5 reps
-
4A
Med Ball Slam
3
5 reps
-
4B
Split Jerk
3
10 reps
-
5
TRX Row
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
10-10 reps
-
7
Rotational Landmine Push Press
3
5-5 reps
-
8
Lateral Med Ball Throw
1
5-5 reps
-
9
Pallof Hold
3
30-30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Medicine Ball Chest Pass
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Plyometric Push Ups
3
5 reps
-
4A
Med Ball Slam
3
5 reps
-
4B
Split Jerk
3
10 reps
-
5
TRX Row
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
10-10 reps
-
7
Rotational Landmine Push Press
3
5-5 reps
-
8
Lateral Med Ball Throw
1
5-5 reps
-
9
Pallof Hold
3
30-30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Half Kneeling Starts
1
3 reps
-
3
Shuttle Run
3
4 reps
-
4
T Drll
1
5 reps
-
5
C Drill
1
5 reps
-
6
Partner Agility Drill
1
3 reps
-
7
Standing Hip Flexor March
3
10-10 reps
-
8
Banded Hip Abduction
3
10-10 reps
-
9
Copenhagen Plank
3
30-30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Half Kneeling Starts
1
3 reps
-
3
Shuttle Run
3
4 reps
-
4
T Drll
1
5 reps
-
5
C Drill
1
5 reps
-
6
Partner Agility Drill
1
3 reps
-
7
Standing Hip Flexor March
3
10-10 reps
-
8
Banded Hip Abduction
3
10-10 reps
-
9
Copenhagen Plank
3
30-30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Half Kneeling Starts
1
3 reps
-
3
Shuttle Run
3
4 reps
-
4
T Drll
1
5 reps
-
5
C Drill
1
5 reps
-
6
Partner Agility Drill
1
3 reps
-
7
Standing Hip Flexor March
3
10-10 reps
-
8
Banded Hip Abduction
3
10-10 reps
-
9
Copenhagen Plank
3
30-30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Half Kneeling Starts
1
3 reps
-
3
Shuttle Run
3
4 reps
-
4
T Drll
1
5 reps
-
5
C Drill
1
5 reps
-
6
Partner Agility Drill
1
3 reps
-
7
Standing Hip Flexor March
3
10-10 reps
-
8
Banded Hip Abduction
3
10-10 reps
-
9
Copenhagen Plank
3
30-30 secs
-
Week 1
1 / 4 Weeks
Day 3
1
Sprint
1 Set
5 Reps
-
2
Half Kneeling Starts
1 Set
3 Reps
-
3
Shuttle Run
3 Sets
4 Reps
-
4
T Drll
1 Set
5 Reps
-
5
C Drill
1 Set
5 Reps
-
6
Partner Agility Drill
1 Set
3 Reps
-
7
Standing Hip Flexor March
3 Sets
10-10 Reps
-
8
Banded Hip Abduction
3 Sets
10-10 Reps
-
9
Copenhagen Plank
3 Sets
30-30 secs
-
Day 1
1
Sprint
1 Set
5 Reps
-
2
Bounds
3 Sets
AMRAP
-
3A
Power Clean
3 Sets
5 Reps
-
3B
Box Jump
3 Sets
5 Reps
-
4
Goblet Box Squat
3 Sets
10 Reps
-
5
Hip Thrust (Barbell)
3 Sets
10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-8 Reps
-
7
Step-Up (Weighted)
3 Sets
10-10 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Medicine Ball Chest Pass
1 Set
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Plyometric Push Ups
3 Sets
5 Reps
-
4A
Med Ball Slam
3 Sets
5 Reps
-
4B
Split Jerk
3 Sets
10 Reps
-
5
TRX Row
3 Sets
10 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
10-10 Reps
-
7
Rotational Landmine Push Press
3 Sets
5-5 Reps
-
8
Lateral Med Ball Throw
1 Set
5-5 Reps
-
9
Pallof Hold
3 Sets
30-30 secs
-