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Throwing Dominance
IntermediateFree

Throwing Dominance

Want to build power and strength that translates directly to throwing (track and field or Highland Games)? You do! Well, hop in and let’s see what we can do!

Cameron H.
Cameron H.· Sep 2025
4athletes running this program
iOS & Android

Overview

Length
18 weeks
Days / week
3 days
Level
Intermediate
Goal
Athletics, Strength, Olympic Weightlifting
Equipment
Full Gym
Session length
90 min
I am currently a Men’s A-class Highland Games Athlete, and aspiring to go pro. I designed this program to not only build a base of strength, but to mix power in. That way you are building both of the foundational principles for throwing dominance, at the same time. This is meant to be a 4 month program, and is meant to be progressively overloaded very carefully. The goal would be to have pressing, pull-up and dumbbell movements go up by 5lbs each week and the squats going up 10lbs each week. This ensures we don’t burn out too quickly. I hope this works for you like it has for me!

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on maximal strength
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
12.6%
Lats
11.1%
Glutes
10.3%
Chest
8.8%
Triceps
7.8%
Quadriceps
7.5%
Abs
7.5%
Lower Back
7.3%
Hamstrings
6.4%
Middle Delts
4.9%
Rear Delts
4%
Front Delts
3.8%
Biceps
2.4%
Olympic
2.4%
Other
2.4%
Adductors
1%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Barbell)35 reps@8
2Zercher Squat (Barbell)35 reps@8
3Chest Supported Row (Dumbbell)512 reps@7
4Reverse Hyperextension512 reps@7
#ExerciseSetsRepsLoad
1Incline Bench Press (Barbell)35 reps@8
2High Bar Squat (Barbell)35 reps@8
3Pull-Up (Bodyweight)512 reps@10
4Single Leg Romanian Deadlift512 reps@7
#ExerciseSetsRepsLoad
1Hang Snatch35 reps@8
2Broad Jump33–5 reps@10
3Miracle Grow512 reps@7
Superset
4ASled Pull51 rep@10
4BSled Push51 rep@10

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Throwing Dominance is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full 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 90 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.

Throwing Dominance is structured around 3 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Throwing Dominance 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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