The Anxious Athlete: Competitive In-Season
Strong. Steady. Unshakable. Maintain strength. Manage the grind. Lead through calm control during a competitive season.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Face Pull | 2 | 15 reps | — |
| 1B | Cat Cow and T-Spine Rotation | 2 | 3 reps | — |
| 1C | Glute Bridge (Bodyweight) | 2 | 10 reps | — |
| 2 | Box Jump | 3 | 3 reps | — |
| 3 | Trap Bar Deadlift | 4 | 5 reps | 75% |
| 4 | Bench Press (Barbell) | 4 | 4 reps | 75% |
| 5 | Meadow Row | 3 | 8–12 reps | @8 |
| 6 | Parasympathetic Breathing | 1 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Parasympathetic Breathing | 1 | 5 reps |
| 1B | Cat Cow Stretch | 1 | 5 reps |
| 1C | Thread The Needle | 1 | 5 reps |
| 1D | Scapular Wall Slides | 1 | 10 reps |
| 1E | Arm Circle | 1 | 10 reps |
| 1F | World's Greatest Stretch | 1 | 2 reps |
| 1G | 90/90 Hip Flow | 1 | 10 reps |
| 1H | Couch Stretch | 1 | 1 min |
| 1I | Hamstring Stretch with Rotation | 1 | 1 min |
| 1J | 1/2 Kneeling Adductor Rock Back | 1 | 1 min |
| 1K | Ankle Circles | 1 | 20 reps |
| 1L | Calf Stretch | 1 | 1 min |
| 1M | Toe Splay Practice | 1 | 10 reps |
| 1N | Parasympathetic Breathing | 1 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Pull Apart | 2 | 20 reps | — |
| 1B | Thread The Needle | 2 | 5 reps | — |
| 1C | 90/90 Hip Flow | 2 | 3 reps | — |
| 2 | High Pull | 3 | 3 reps | @8 |
| 3 | Front Squat (Barbell) | 3 | 6 reps | 75% |
| 4 | Pull-Up (Weighted) | 3 | 6 reps | @8 |
| Superset | ||||
| 5A | Farmer's Walk (Weighted) | 2 | 0.5 min | @8 |
| 5B | Nordic Curl | 2 | 3 reps | @8 |
| 6 | Parasympathetic Breathing | 1 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Parasympathetic Breathing | 1 | 5 reps |
| 1B | Cat Cow Stretch | 1 | 5 reps |
| 1C | Thread The Needle | 1 | 5 reps |
| 1D | Scapular Wall Slides | 1 | 10 reps |
| 1E | Arm Circle | 1 | 10 reps |
| 1F | World's Greatest Stretch | 1 | 2 reps |
| 1G | 90/90 Hip Flow | 1 | 10 reps |
| 1H | Couch Stretch | 1 | 1 min |
| 1I | Hamstring Stretch with Rotation | 1 | 1 min |
| 1J | 1/2 Kneeling Adductor Rock Back | 1 | 1 min |
| 1K | Ankle Circles | 1 | 20 reps |
| 1L | Calf Stretch | 1 | 1 min |
| 1M | Toe Splay Practice | 1 | 10 reps |
| 1N | Parasympathetic Breathing | 1 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 30 min | @5 |
| 2 | Parasympathetic Breathing | 1 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Post Game Mobility Flow | 1 | 1 rep |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (LISS) | 1 | 30 min | @5 |
| 2 | Parasympathetic Breathing | 1 | 10 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Anxious Athlete: Competitive In-Season is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Anxious Athlete: Competitive In-Season is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Anxious Athlete: Competitive In-Season is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
