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Plyo’s/Agility Tactical Athlete
Intermediate–AdvancedFree

Plyo’s/Agility Tactical Athlete

Plyo’s for Tactical Athlete.

Tuna
Tuna· Apr 2025
15athletes running this program
Free on iOS & Android

Overview

Length
4 weeks
Days / week
1 day
Level
Intermediate, Advanced
Goal
Athletics
Equipment
Garage Gym
Session length
60 min
Plyo program to incorporate into your strength training one day a week. Designed to be repeated each week.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on athletics
Athletes who can train 1 day per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
20.3%
Glutes
14.1%
Calves
13.7%
Adductors
10.5%
Lower Back
8.2%
Abductors
6.5%
Olympic
4.9%
Other
4.9%
Hamstrings
3.9%
Front Delts
3.3%
Middle Delts
3.3%
Abs
3.3%
Full Body
3.3%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Single Arm KB Snatch13 reps@6.5
23 reps@7
2Hex Bar Jump18 reps@6.5
18 reps@7
18 reps@7.5
3Knee To Feet Jumps28 reps@6.5
18 reps@7
18 reps@7.5
4Jumping Bulgarian Split Squat26 reps@7
5KB Around The World38 reps@7.5
6Pogo Hop210 reps@6.5
7Single Leg Box Jump35 reps@7
8Skater Hop26 reps@7
9Kneeling Windmill Press25 reps@7
10Turkish Get Up23 reps@6

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, Plyo’s/Agility Tactical Athlete 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 60 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.

Plyo’s/Agility Tactical Athlete is structured around 1 training day 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.

Plyo’s/Agility Tactical Athlete 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

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Training logLog every set and track your weights automatically each session.
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Free on iOS & Android