Athletic Base

(5 reviews)
Bodyweight-focused program for everyday athletes to develop strength, power, agility, and speed.
Program Description

Athletic Base program is designed by Dr. Ramsey Nijem, who is the Director of Sports Performance for the Kansas Jayhawks NCAA basketball team. Before KU, Ramsey was the NBA's youngest head strength and conditioning coach.

Athletic Base is for beginner, intermediate, or concurrent athletes to build strength, power, agility, and speed. The program is 12 weeks in length with 3 distinct 4-week phases, each increasing in difficulty. Phase 1 is 4 days per week, while Phase 2 and Phase 3 are 3 days per week. Most of the exercises are bodyweight movements, with a few exercises requiring dumbbells.

Program Overview
CoachDr. Ramsey Nijemverified coach
LevelBeginner, Novice, Intermediate
GoalAthletics
EquipmentAt Home
Time Per Workout60 minutes
Days Per Week4 days
Program Length12 weeks
Start the program
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Week 1 - Phase 1
Day 1
ExerciseSetsReps
Bilateral Snapdown3
5
45 Degree Rhythmic Deceleration3
5
Hands on Hips Countermovement Jump3
5
Lateral Rhythmic Skaters3
10
Wall Sit3
30secs
Couch Stretch with Reachovers3
5secs
Hip Bridge March3
10
Hamstring Stretch with Rotation3
5
Calf Raise Hold3
30secs
Double Leg Multi-Directional Pogo3
30secs
Day 2
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30secs
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Day 3
ExerciseSetsReps
Bilateral Snapdown3
5
45 Degree Rhythmic Deceleration3
5
Hands on Hips Countermovement Jump3
5
Lateral Rhythmic Skaters3
10
Wall Sit3
30secs
Couch Stretch with Reachovers3
5secs
Hip Bridge March3
10secs
Hamstring Stretch with Rotation3
5
Calf Raise Hold3
30secs
Double Leg Multi-Directional Pogo3
30secs
Day 4
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30secs
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Week 2 - Phase 1
Day 1
ExerciseSetsReps
Bilateral Snapdown3
5
45 Degree Phythmic Deceleration3
5
Hands on Hips Countermovement Jump3
5
Lateral Rhythmic Skaters3
10
Wall Sit3
30secs
Couch Stretch with Reachovers3
5secs
Hip Bridge March3
10
Hamstring Stretch with Rotation3
5
Calf Raise Hold3
30secs
Double Leg Multi-Directional Pogo3
30secs
Day 2
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30secs
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Day 3
ExerciseSetsReps
Bilateral Snapdown3
5
45 Degree Rhythmic Deceleration3
5
Hands on Hips Countermovement Jump3
5
Lateral Rhythmic Skaters3
10
Wall Sit3
30secs
Couch Stretch with Reachovers3
5secs
Hip Bridge March3
10secs
Hamstring Stretch with Rotation3
5
Calf Raise Hold3
30secs
Double Leg Multi-Directional Pogo3
30secs
Day 4
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30secs
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Week 3 - Phase 1
Day 1
ExerciseSetsReps
Bilateral Snapdown3
5
45 Degree Phythmic Deceleration3
5
Hands on Hips Countermovement Jump3
5
Lateral Rhythmic Skaters3
10
Wall Sit3
30secs
Couch Stretch with Reachovers3
5secs
Hip Bridge March3
10
Hamstring Stretch with Rotation3
5
Calf Raise Hold3
30secs
Double Leg Multi-Directional Pogo3
30secs
Day 2
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30secs
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Day 3
ExerciseSetsReps
Bilateral Snapdown3
5
45 Degree Rhythmic Deceleration3
5
Hands on Hips Countermovement Jump3
5
Lateral Rhythmic Skaters3
10
Wall Sit3
30secs
Couch Stretch with Reachovers3
5secs
Hip Bridge March3
10secs
Hamstring Stretch with Rotation3
5
Calf Raise Hold3
30secs
Double Leg Multi-Directional Pogo3
30secs
Day 4
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30secs
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Week 4 - Phase 1
Day 1
ExerciseSetsReps
Bilateral Snapdown3
5
45 Degree Phythmic Deceleration3
5
Hands on Hips Countermovement Jump3
5
Lateral Rhythmic Skaters3
10
Wall Sit3
30secs
Couch Stretch with Reachovers3
5secs
Hip Bridge March3
10
Hamstring Stretch with Rotation3
5
Calf Raise Hold3
30secs
Double Leg Multi-Directional Pogo3
30secs
Day 2
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30secs
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Day 3
ExerciseSetsReps
Bilateral Snapdown3
5
45 Degree Rhythmic Deceleration3
5
Hands on Hips Countermovement Jump3
5
Lateral Rhythmic Skaters3
10
Wall Sit3
30secs
Couch Stretch with Reachovers3
5secs
Hip Bridge March3
10secs
Hamstring Stretch with Rotation3
5
Calf Raise Hold3
30secs
Double Leg Multi-Directional Pogo3
30secs
Day 4
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30secs
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Week 5 - Phase 2
Day 1
ExerciseSetsReps
Tall Bilateral Snapdown3
5
Band Assisted 45 Degress Deceleration3
5
Countermovement Jump3
5
45 Degree Skater3
10
Tempo Heels Elevated Goblet Squat3
8
Couch Stretch with Reachovers3
5secs
Long Lever Hip Bridge March3
10
Hamstring Stretch with Rotation3
5
Standing Calf Raise3
15
Single Leg Multi-Directional Pogo3
30secs
Day 2
ExerciseSetsReps
Pushup3
15
6 Point Plank3
30mins
Pushup Position Shoulder Taps3
10
Side Plank3
30secs
1-Way Shin Box Switch3
5
Lying 90-90 Hamstring Mobility3
10
Tempo Goblet Squat3
5
Alternating Active Straight Leg Raise3
10
Single Leg Splinter Calf Raise3
30secs
Alternating Jump Rope3
30secs
Day 3
ExerciseSetsReps
Tempo Romanian Deadlift (Dumbbell)3
5
Broad Jump Sticks3
5
Split Stance Single Arm DB Shoulder Press3
5
Band Pull Apart3
10
6 Inch Box Step Downs3
10
Split Stance Cable Pallof Hold3
30secs
Seated Bicep Curl (Dumbbell)3
10
Tricep Extension (Cable)3
10
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Day 4
ExerciseSetsReps
Pushup Midrange Hold3
30secs
8 Point Plank3
30secs
Bench Pushup Position Shoulder Taps3
10
Stacked Side Plank3
30
Half Kneeling Hip CAR3
3
Lying 90-90 Hamstring Mobility3
10
Deep Squat Progression Walk Outs3
5
Active Straight Leg Raise3
10
Single Leg Calf Raise Hold3
30secs
Jump Rope3
30secs
Week 6 - Phase 2
Day 1
ExerciseSetsReps
Tall Bilateral Snapdown3
5
Band Assisted 45 Degress Deceleration3
5
Countermovement Jump3
5
45 Degree Skater3
10
Tempo Heels Elevated Goblet Squat3
8
Couch Stretch with Reachovers3
5secs
Long Lever Hip Bridge March3
10
Hamstring Stretch with Rotation3
5
Standing Calf Raise3
15
Single Leg Multi-Directional Pogo3
30secs
Day 2
ExerciseSetsReps
Pushup3
15
6 Point Plank3
30mins
Pushup Position Shoulder Taps3
10
Side Plank3
30secs
1-Way Shin Box Switch3
5
Lying 90-90 Hamstring Mobility3
10
Tempo Goblet Squat3
5
Alternating Active Straight Leg Raise3
10
Single Leg Splinter Calf Raise3
30secs
Alternating Jump Rope3
30secs
Day 3
ExerciseSetsReps
Tempo Romanian Deadlift (Dumbbell)3
5
Broad Jump Sticks3
5
Split Stance Single Arm DB Shoulder Press3
5
Band Pull Apart3
10
6 Inch Box Step Downs3
10
Split Stance Cable Pallof Hold3
30secs
Seated Bicep Curl (Dumbbell)3
10
Tricep Extension (Cable)3
10
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Day 4
ExerciseSetsReps
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Week 7 - Phase 2
Day 1
ExerciseSetsReps
Tall Bilateral Snapdown3
5
Band Assisted 45 Degress Deceleration3
5
Countermovement Jump3
5
45 Degree Skater3
10
Tempo Heels Elevated Goblet Squat3
8
Couch Stretch with Reachovers3
5secs
Long Lever Hip Bridge March3
10
Hamstring Stretch with Rotation3
5
Standing Calf Raise3
15
Single Leg Multi-Directional Pogo3
30secs
Day 2
ExerciseSetsReps
Pushup3
15
6 Point Plank3
30mins
Pushup Position Shoulder Taps3
10
Side Plank3
30secs
1-Way Shin Box Switch3
5
Lying 90-90 Hamstring Mobility3
10
Tempo Goblet Squat3
5
Alternating Active Straight Leg Raise3
10
Single Leg Splinter Calf Raise3
30secs
Alternating Jump Rope3
30secs
Day 3
ExerciseSetsReps
Tempo Romanian Deadlift (Dumbbell)3
5
Broad Jump Sticks3
5
Split Stance Single Arm DB Shoulder Press3
5
Band Pull Apart3
10
6 Inch Box Step Downs3
10
Split Stance Cable Pallof Hold3
30secs
Seated Bicep Curl (Dumbbell)3
10
Tricep Extension (Cable)3
10
--
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Day 4
ExerciseSetsReps
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Week 8 - Phase 2
Day 1
ExerciseSetsReps
Tall Bilateral Snapdown3
5
Band Assisted 45 Degress Deceleration3
5
Countermovement Jump3
5
45 Degree Skater3
10
Tempo Heels Elevated Goblet Squat3
8
Couch Stretch with Reachovers3
5secs
Long Lever Hip Bridge March3
10
Hamstring Stretch with Rotation3
5
Standing Calf Raise3
15
Single Leg Multi-Directional Pogo3
30secs
Day 2
ExerciseSetsReps
Pushup3
15
6 Point Plank3
30mins
Pushup Position Shoulder Taps3
10
Side Plank3
30secs
1-Way Shin Box Switch3
5
Lying 90-90 Hamstring Mobility3
10
Tempo Goblet Squat3
5
Alternating Active Straight Leg Raise3
10
Single Leg Splinter Calf Raise3
30secs
Alternating Jump Rope3
30secs
Day 3
ExerciseSetsReps
Tempo Romanian Deadlift (Dumbbell)3
5
Broad Jump Sticks3
5
Split Stance Single Arm DB Shoulder Press3
5
Band Pull Apart3
10
6 Inch Box Step Downs3
10
Split Stance Cable Pallof Hold3
30secs
Seated Bicep Curl (Dumbbell)3
10
Tricep Extension (Cable)3
10
--
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Day 4
ExerciseSetsReps
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Week 9 - Phase 3
Day 1
ExerciseSetsReps
12 Inch Box Drop3
5
2 Step Deceleration3
5
Double Countermovement Jump3
5
Lateral Skater3
10
Heels Elevated Goblet Squat3
10
Couch Stretch with Reachovers3
5secs
Single Leg Hip Thrust3
10
Hamstring Stretch with Rotation3
5
Standing Calf Raise3
30secs
Singe Leg Plate Hops3
30secs
Day 2
ExerciseSetsReps
Alternating Bench Press (Dumbbell)3
10
4 Point Plank3
30secs
Bench Power Pushup3
5
Side Plank With Rotation3
30secs
2-Way Shin Box Switch3
5
Lying 90-90 Hamstring Mobility3
10
Goblet Split Squat3
8
Tripod Foot Single Leg RDL3
10
Single Leg Power Calf Raise3
30secs
Alternating Jump Rope3
30secs
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
8
Double Broad Jump3
5
Foot Elevated Single Arm DB Shoulder Press3
5
Cable Rope Facepull3
10
12 Inch Box Step Downs3
10
Split Stance Cable Pallof Hold3
30secs
Seated Bicep Curl (Dumbbell)3
15
Tricep Extension (Cable)3
15
--
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Day 4
ExerciseSetsReps
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Week 10 - Phase 3
Day 1
ExerciseSetsReps
12 Inch Box Drop3
5
2 Step Deceleration3
5
Double Countermovement Jump3
5
Lateral Skater3
10
Heels Elevated Goblet Squat3
10
Couch Stretch with Reachovers3
5secs
Single Leg Hip Thrust3
10
Hamstring Stretch with Rotation3
5
Standing Calf Raise3
30secs
Singe Leg Plate Hops3
30secs
Day 2
ExerciseSetsReps
Alternating Bench Press (Dumbbell)3
10
4 Point Plank3
30secs
Bench Power Pushup3
5
Side Plank With Rotation3
30secs
2-Way Shin Box Switch3
5
Lying 90-90 Hamstring Mobility3
10
Goblet Split Squat3
8
Tripod Foot Single Leg RDL3
10
Single Leg Power Calf Raise3
30secs
Alternating Jump Rope3
30secs
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
8
Double Broad Jump3
5
Foot Elevated Single Arm DB Shoulder Press3
5
Cable Rope Facepull3
10
12 Inch Box Step Downs3
10
Split Stance Cable Pallof Hold3
30secs
Seated Bicep Curl (Dumbbell)3
15
Tricep Extension (Cable)3
15
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Day 4
ExerciseSetsReps
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Week 11 - Phase 3
Day 1
ExerciseSetsReps
12 Inch Box Drop3
5
2 Step Deceleration3
5
Double Countermovement Jump3
5
Lateral Skater3
10
Heels Elevated Goblet Squat3
10
Couch Stretch with Reachovers3
5secs
Single Leg Hip Thrust3
10
Hamstring Stretch with Rotation3
5
Standing Calf Raise3
30secs
Singe Leg Plate Hops3
30secs
Day 2
ExerciseSetsReps
Alternating Bench Press (Dumbbell)3
10
4 Point Plank3
30secs
Bench Power Pushup3
5
Side Plank With Rotation3
30secs
2-Way Shin Box Switch3
5
Lying 90-90 Hamstring Mobility3
10
Goblet Split Squat3
8
Tripod Foot Single Leg RDL3
10
Single Leg Power Calf Raise3
30secs
Alternating Jump Rope3
30secs
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
8
Double Broad Jump3
5
Foot Elevated Single Arm DB Shoulder Press3
5
Cable Rope Facepull3
10
12 Inch Box Step Downs3
10
Split Stance Cable Pallof Hold3
30secs
Seated Bicep Curl (Dumbbell)3
15
Tricep Extension (Cable)3
15
--
--
Day 4
ExerciseSetsReps
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Week 12 - Phase 3
Day 1
ExerciseSetsReps
12 Inch Box Drop3
5
2 Step Deceleration3
5
Double Countermovement Jump3
5
Lateral Skater3
10
Heels Elevated Goblet Squat3
10
Couch Stretch with Reachovers3
5secs
Single Leg Hip Thrust3
10
Hamstring Stretch with Rotation3
5
Standing Calf Raise3
30secs
Singe Leg Plate Hops3
30secs
Day 2
ExerciseSetsReps
Alternating Bench Press (Dumbbell)3
10
4 Point Plank3
30secs
Bench Power Pushup3
5
Side Plank With Rotation3
30secs
2-Way Shin Box Switch3
5
Lying 90-90 Hamstring Mobility3
10
Goblet Split Squat3
8
Tripod Foot Single Leg RDL3
10
Single Leg Power Calf Raise3
30secs
Alternating Jump Rope3
30secs
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
8
Double Broad Jump3
5
Foot Elevated Single Arm DB Shoulder Press3
5
Cable Rope Facepull3
10
12 Inch Box Step Downs3
10
Split Stance Cable Pallof Hold3
30secs
Seated Bicep Curl (Dumbbell)3
15
Tricep Extension (Cable)3
15
--
--
Day 4
ExerciseSetsReps
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What People Are Saying
4.0/ 5
DodoMan
7 weeks complete
7 years of prior experience
As expected strength gains
Less than expected muscle gains
Significant modifications
This seems more like a preparatory program, to build a good base and injury prevention.
2 months ago
Kevin S.Man, 27
2 weeks complete
More than expected strength gains
As expected muscle gains
Marginal modifications
Pretty good if you have no gym equipment around. I don’t know what a 45 degree rhythmic deceleration is and there is no video attached to it nor can I find anything on the internet about it.
6 months ago
Kenny H.Man, 16
4 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Before a lot of programs I took I use to 240 6'2 now I'm 180 6'3 I've lost a lot of weight and I'm thankful for that I even started hooping again. (One thing to note for sure cut y'all calories don't eat crazy and workout you gon get a fubba 😂)
7 months ago

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