Football strenght training for Olympic lif
Unleash your power on the field—transform your Olympic lifting with 12 weeks of dedicated strength training designed for football athletes.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Chest Pass Med Ball Throw | 3 | 5 reps | @8 |
| 2 | Push Press (Barbell) | 3 | 3 reps | 65% |
| 3 | Bench Press (Barbell) | 4 | 8 reps | 65% |
| 4 | Incline Bench Press (Dumbbell) | 1 | AMRAP | @9.5 |
| 5 | Skull Crusher (Barbell) | 1 | AMRAP | @8 |
| 6 | Alternating Dumbbell Curl | 1 | AMRAP | @9.5 |
| 7 | Band Face Pull | 1 | AMRAP | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Broad Jump | 3 | 3 reps | @9.5 |
| 2 | Med Ball Slam | 3 | 5 reps | @9.5 |
| 3 | Chest Supported Row (Dumbbell) | 1 | AMRAP | @9.5 |
| 4 | Chin-Up (Weighted) | 3 | 7 reps | @9.5 |
| 5 | Lat Pulldown | 1 | AMRAP | @9.5 |
| 6 | Incline Curl (Dumbbell) | 1 | AMRAP | @9.5 |
| 7 | Farmer's Walk (Weighted) | 1 | 0.5 min | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Broad Jump | 3 | 3 reps | @9.5 |
| 2 | Lying Chest Pass Med Ball Throw | 3 | 5 reps | @8 |
| 3 | Overhead Press (Barbell) | 2 | 6 reps | 65% |
| 2 | 6 reps | 70% | ||
| 4 | Bent Over Row (Barbell) | 3 | 8 reps | @9.5 |
| 5 | Incline Curl (Dumbbell) | 1 | AMRAP | @9.5 |
| 6 | Tricep Rope Push Down (Cable) | 1 | AMRAP | @9.5 |
| 7 | Seated Dip (Machine) | 1 | AMRAP | @9.5 |
| 8 | Suitcase Carry | 1 | 0.5 min | @9.5 |
| 9 | Nordic Curl | 3 | 5 reps | @9.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Football strenght training for Olympic lif is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 30 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.
Football strenght training for Olympic lif 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Football strenght training for Olympic lif 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
