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sprint peak season

by Scott B.

Program Description

Improve speed

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 13, 2025 10:10
  • Last Edited
    Jun 18, 2025 08:28

Summary

Get ready to elevate your performance with the "Sprint Peak Season" program! Over the course of 4 weeks, you'll engage in a high-intensity training regimen, working out 6 days a week to build explosive strength and speed. This program combines Olympic lifts, agility drills, and targeted strength exercises, all designed to maximize your athletic potential. Perfect for those with a garage gym setup, you'll harness the power of barbell and bodyweight movements to push your limits and achieve peak conditioning. Embrace the challenge and sprint toward your goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
2
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Safety Bar Squat
2
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
2
5 reps
5 reps
RPE 5
RPE 7
4
High Pull
4
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
2
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Safety Bar Squat
2
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
2
5 reps
5 reps
RPE 5
RPE 7
4
High Pull
4
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
2
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 7
RPE 9
2
Safety Bar Squat
3
3 reps
RPE 9
3
Neutral Grip Dumbbell Bench Press
2
2
5 reps
5 reps
RPE 5
RPE 9
4
High Pull
4
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
2
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Safety Bar Squat
2
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Neutral Grip Dumbbell Bench Press
2
2
5 reps
5 reps
RPE 5
RPE 7
4
High Pull
4
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
2
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
2
Box Jump
4
1 reps
RPE 10
3
Hang Power Clean
2
1
1
2 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
4
Hang Power Clean And Press
1
2
2
1 reps
2 reps
1 reps
RPE 5
RPE 5
RPE 8
5
Ecentric Focused Squat
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 5
6
Nordic Curl
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
2
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
2
Box Jump
4
1 reps
RPE 10
3
Hang Power Clean
2
1
1
2 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
4
Hang Power Clean And Press
1
2
2
1 reps
2 reps
1 reps
RPE 5
RPE 5
RPE 8
5
Ecentric Focused Squat
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 5
6
Nordic Curl
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
3
1 reps
RPE 9
2
Box Jump
4
1 reps
RPE 10
3
Hang Power Clean
2
1
1
2 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
4
Hang Power Clean And Press
1
2
2
1 reps
2 reps
1 reps
RPE 5
RPE 9
RPE 9
5
Ecentric Focused Squat
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 5
6
Nordic Curl
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
2
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
2
Box Jump
4
1 reps
RPE 10
3
Hang Power Clean
2
1
1
2 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
4
Hang Power Clean And Press
1
2
2
1 reps
2 reps
1 reps
RPE 5
RPE 5
RPE 8
5
Ecentric Focused Squat
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 5
6
Nordic Curl
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agility Drills
1
5 reps
RPE 7
2
A Skips
2
5 reps
RPE 6
3
Straight Leg Bounds
3
3 reps
RPE 5
4
Shot Pot Throws
1
1
2
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
5
Football Bar Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Trap Bar Deadlift
4
3 reps
RPE 7
7
High Pull
3
3 reps
RPE 7
8
Sled Sprints
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agility Drills
1
5 reps
RPE 7
2
A Skips
2
5 reps
RPE 6
3
Straight Leg Bounds
3
3 reps
RPE 5
4
Shot Pot Throws
1
1
2
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
5
Football Bar Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Trap Bar Deadlift
4
3 reps
RPE 7
7
High Pull
3
3 reps
RPE 7
8
Sled Sprints
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agility Drills
1
5 reps
RPE 7
2
A Skips
2
5 reps
RPE 6
3
Straight Leg Bounds
3
3 reps
RPE 5
4
Shot Pot Throws
1
1
2
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
5
Football Bar Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Trap Bar Deadlift
4
3 reps
RPE 7
7
High Pull
3
3 reps
RPE 7
8
Sled Sprints
3
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Agility Drills
1
5 reps
RPE 7
2
A Skips
2
5 reps
RPE 6
3
Straight Leg Bounds
3
3 reps
RPE 5
4
Shot Pot Throws
1
1
2
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
5
Football Bar Press
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
6
Trap Bar Deadlift
4
3 reps
RPE 7
7
High Pull
3
3 reps
RPE 7
8
Sled Sprints
3
1 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Flying 20s
1
1
1 reps
1 reps
RPE 6
RPE 8
3
Safety Bar Squat
1
2
3 reps
3 reps
RPE 5
RPE 8
4
Football Bar Press
1
2
3 reps
3 reps
RPE 7
RPE 8
5
Inverted Rack Row
3
10 reps
RPE 7
6
Snatch Grip High Pull
3
3 reps
RPE 7
7
Ankle Rocker Hold
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Flying 20s
1
1
1 reps
1 reps
RPE 6
RPE 8
3
Safety Bar Squat
1
2
3 reps
3 reps
RPE 5
RPE 8
4
Football Bar Press
1
2
3 reps
3 reps
RPE 7
RPE 8
5
Inverted Rack Row
3
10 reps
RPE 7
6
Snatch Grip High Pull
3
3 reps
RPE 7
7
Ankle Rocker Hold
3
30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint Starts 10 Yards
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Flying 20s
1
1
1 reps
1 reps
RPE 6
RPE 8
3
Safety Bar Squat
1
2
3 reps
3 reps
RPE 5
RPE 8
4
Football Bar Press
1
2
3 reps
3 reps
RPE 7
RPE 8
5
Inverted Rack Row
3
10 reps
RPE 7
6
Snatch Grip High Pull
3
3 reps
RPE 7
7
Ankle Rocker Hold
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Treadmill Walking
1
30 reps
RPE 6
2
A Skip
1
4 reps
RPE 6
3
Straight Leg Bounds
1
2 reps
RPE 6
4
Single Leg Bounding
1
3 reps
-
5
Broad Jump Standing
1
3 reps
RPE 7
6
Hang Power Clean
2
4
1 reps
1 reps
RPE 6
RPE 8
7
Ecentric Focused Squat
3
1
3 reps
3 reps
RPE 8
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Treadmill Walking
1
30 reps
RPE 6
2
A Skip
1
4 reps
RPE 6
3
Straight Leg Bounds
1
2 reps
RPE 6
4
Single Leg Bounding
1
3 reps
-
5
Broad Jump Standing
1
3 reps
RPE 7
6
Hang Power Clean
2
4
1 reps
1 reps
RPE 6
RPE 8
7
Ecentric Focused Squat
3
1
3 reps
3 reps
RPE 8
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Backward Treadmill Walking
1
30 reps
RPE 6
2
A Skip
1
4 reps
RPE 6
3
Straight Leg Bounds
1
2 reps
RPE 6
4
Single Leg Bounding
1
3 reps
-
5
Broad Jump Standing
1
3 reps
RPE 7
6
Hang Power Clean
2
4
1 reps
1 reps
RPE 6
RPE 8
7
Ecentric Focused Squat
3
1
3 reps
3 reps
RPE 8
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
General Warm Up
1
10 reps
-
2
Front Squat (Paused)
3
5 reps
RPE 7
3
Banded Trap Bar Dead Lift
3
3 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
General Warm Up
1
10 reps
-
2
Front Squat (Paused)
3
5 reps
RPE 7
3
Banded Trap Bar Dead Lift
3
3 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
General Warm Up
1
10 reps
-
2
Front Squat (Paused)
3
5 reps
RPE 9
3
Banded Trap Bar Dead Lift
3
3 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Hang Snatch
2 Sets
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@7
@8
2
Safety Bar Squat
2 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@7
@8
3
Neutral Grip Dumbbell Bench Press
2 Sets
2 Sets
5 Reps
5 Reps
@5
@7
4
High Pull
4 Sets
3 Reps
@7
Day 2
1
Sprint Starts 10 Yards
1 Set
1 Set
2 Sets
1 Reps
1 Reps
1 Reps
@6
@8
@9
2
Box Jump
4 Sets
1 Reps
@10
3
Hang Power Clean
2 Sets
1 Set
1 Set
2 Reps
1 Reps
1 Reps
@6
@8
@9
4
Hang Power Clean And Press
1 Set
2 Sets
2 Sets
1 Reps
2 Reps
1 Reps
@5
@5
@8
5
Ecentric Focused Squat
1 Set
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@5
6
Nordic Curl
2 Sets
6 Reps
@7
Day 3
1
Agility Drills
1 Set
5 Reps
@7
2
A Skips
2 Sets
5 Reps
@6
3
Straight Leg Bounds
3 Sets
3 Reps
@5
4
Shot Pot Throws
1 Set
1 Set
2 Sets
1 Reps
1 Reps
2 Reps
@6
@7
@8
5
Football Bar Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
6
Trap Bar Deadlift
4 Sets
3 Reps
@7
7
High Pull
3 Sets
3 Reps
@7
8
Sled Sprints
3 Sets
1 Reps
@7
Day 4
1
Sprint Starts 10 Yards
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@7
@8
2
Flying 20s
1 Set
1 Set
1 Reps
1 Reps
@6
@8
3
Safety Bar Squat
1 Set
2 Sets
3 Reps
3 Reps
@5
@8
4
Football Bar Press
1 Set
2 Sets
3 Reps
3 Reps
@7
@8
5
Inverted Rack Row
3 Sets
10 Reps
@7
6
Snatch Grip High Pull
3 Sets
3 Reps
@7
7
Ankle Rocker Hold
3 Sets
30 Reps
@8
Day 5
1
Backward Treadmill Walking
1 Set
30 Reps
@6
2
A Skip
1 Set
4 Reps
@6
3
Straight Leg Bounds
1 Set
2 Reps
@6
4
Single Leg Bounding
1 Set
3 Reps
-
5
Broad Jump Standing
1 Set
3 Reps
@7
6
Hang Power Clean
2 Sets
4 Sets
1 Reps
1 Reps
@6
@8
7
Ecentric Focused Squat
3 Sets
1 Set
3 Reps
3 Reps
@8
@5
Day 6
1
General Warm Up
1 Set
10 Reps
-
2
Front Squat (Paused)
3 Sets
5 Reps
@7
3
Banded Trap Bar Dead Lift
3 Sets
3 Reps
@8
4
Overhead Press (Barbell)
3 Sets
6 Reps
@8