sprint peak season
Speed training for people over 40
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hang Snatch | 2 | 1 rep | @6 |
| 1 | 1 rep | @7 | ||
| 1 | 1 rep | @8 | ||
| 2 | Safety Bar Squat | 2 | 3 reps | @6 |
| 1 | 3 reps | @7 | ||
| 1 | 3 reps | @8 | ||
| 3 | Neutral Grip Dumbbell Bench Press | 2 | 5 reps | @5 |
| 2 | 5 reps | @7 | ||
| 4 | High Pull | 4 | 3 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint Starts 10 Yards | 1 | 1 rep | @6 |
| 1 | 1 rep | @8 | ||
| 2 | 1 rep | @9 | ||
| 2 | Box Jump | 4 | 1 rep | @10 |
| 3 | Hang Power Clean | 2 | 2 reps | @6 |
| 1 | 1 rep | @8 | ||
| 1 | 1 rep | @9 | ||
| 4 | Hang Power Clean And Press | 1 | 1 rep | @5 |
| 2 | 2 reps | @5 | ||
| 2 | 1 rep | @8 | ||
| 5 | Ecentric Focused Squat | 1 | 3 reps | @7 |
| 2 | 3 reps | @8 | ||
| 1 | 3 reps | @5 | ||
| 6 | Nordic Curl | 2 | 6 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Agility Drills | 1 | 5 reps | @7 |
| 2 | A Skips | 2 | 5 reps | @6 |
| 3 | Straight Leg Bounds | 3 | 3 reps | @5 |
| 4 | Shot Pot Throws | 1 | 1 rep | @6 |
| 1 | 1 rep | @7 | ||
| 2 | 2 reps | @8 | ||
| 5 | Football Bar Press | 1 | 5 reps | @6 |
| 1 | 5 reps | @7 | ||
| 1 | 5 reps | @8 | ||
| 6 | Trap Bar Deadlift | 4 | 3 reps | @7 |
| 7 | High Pull | 3 | 3 reps | @7 |
| 8 | Sled Sprints | 3 | 1 rep | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint Starts 10 Yards | 1 | 1 rep | @6 |
| 1 | 1 rep | @7 | ||
| 1 | 1 rep | @8 | ||
| 2 | Flying 20s | 1 | 1 rep | @6 |
| 1 | 1 rep | @8 | ||
| 3 | Safety Bar Squat | 1 | 3 reps | @5 |
| 2 | 3 reps | @8 | ||
| 4 | Football Bar Press | 1 | 3 reps | @7 |
| 2 | 3 reps | @8 | ||
| 5 | Inverted Rack Row | 3 | 10 reps | @7 |
| 6 | Snatch Grip High Pull | 3 | 3 reps | @7 |
| 7 | Ankle Rocker Hold | 3 | 30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Backward Treadmill Walking | 1 | 30 reps | @6 |
| 2 | A Skip | 1 | 4 reps | @6 |
| 3 | Straight Leg Bounds | 1 | 2 reps | @6 |
| 4 | Single Leg Bounding | 1 | 3 reps | — |
| 5 | Broad Jump Standing | 1 | 3 reps | @7 |
| 6 | Hang Power Clean | 2 | 1 rep | @6 |
| 4 | 1 rep | @8 | ||
| 7 | Ecentric Focused Squat | 3 | 3 reps | @8 |
| 1 | 3 reps | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | General Warm Up | 1 | 10 reps | — |
| 2 | Front Squat (Paused) | 3 | 5 reps | @7 |
| 3 | Banded Trap Bar Dead Lift | 3 | 3 reps | @8 |
| 4 | Overhead Press (Barbell) | 3 | 6 reps | @8 |
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, sprint peak 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 70 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.
sprint peak season is structured around 6 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.
sprint peak 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
