Explosive Throws
Workout to build strength and explosive power for throws and functional strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 80% |
| 1 | 5 reps | 85% | ||
| 1 | 2 reps | 90% | ||
| 1 | 2 reps | 92% | ||
| 1 | 8 reps | 70% | ||
| 2 | Good Morning | 3 | 8 reps | @8 |
| 3 | Bench Press (Barbell) | 1 | 5 reps | 80% |
| 1 | 5 reps | 85% | ||
| 1 | 2 reps | 90% | ||
| 1 | 2 reps | 92% | ||
| 1 | 10 reps | 70% | ||
| 4 | Single Arm Row (Dumbbell) | 3 | 8 reps | @8 |
| 5 | Overhead Press (Barbell) | 3 | 8 reps | 70% |
| Superset | ||||
| 6A | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 6B | Skull Crusher (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hang Clean | 3 | 4 reps | @8 |
| 2 | High Pull | 3 | 6 reps | @8 |
| 3 | Kettlebell Clean and Press | 3 | 10 reps | @8 |
| 4 | Trap Bar Jump | 3 | 6 reps | @8 |
| 5 | Shrug (Barbell) | 3 | 8 reps | @8 |
| 6 | Farmer's Walk (Weighted) | 5 | 2 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 3 | 2 reps | 80% |
| 2 | Trap Bar Deadlift | 1 | 2 reps | 80% |
| 1 | 2 reps | 90% | ||
| 1 | 2 reps | 92% | ||
| 1 | 1 rep | 95% | ||
| 3 | Incline Bench Press (Barbell) | 1 | 6 reps | 75% |
| 1 | 6 reps | 80% | ||
| 1 | 6 reps | 85% | ||
| 4 | Bent Over Row (Barbell) | 3 | 6 reps | @8 |
| 5 | Seated Military Press (Barbell) | 3 | 6 reps | @8 |
| Superset | ||||
| 6A | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 6B | Skull Crusher (Dumbbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Power Clean | 3 | 2 reps | @9 |
| 2 | High Pull | 3 | 2 reps | @9 |
| 3 | Snatch (Kettlebell) | 3 | 10 reps | @8 |
| 4 | Kettlebell Swing | 3 | 10 reps | @8 |
| 5 | Shrug (Barbell) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Ring Row | 3 | 8 reps |
| 2 | Sword Technique - Footwork | 1 | 0 reps |
| 3 | Sword Technique - Stance And Balance | 1 | 0 reps |
| 4 | Sword Technique - Guards | 1 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Explosive Throws is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Explosive Throws is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Explosive Throws 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
