The Anxious Athlete: Summer Off-Season
Explosive by nature. Composed by choice. Power and precision collide — harness speed, stay grounded, and sharpen for battle.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Pull Apart | 2 | 20 reps | — |
| 1B | Bench T-Spine Stretch | 2 | 3 reps | — |
| 1C | Cossack Squat (Bodyweight) | 2 | 5 reps | — |
| 2 | Pogo Hop | 3 | 20 reps | — |
| Superset | ||||
| 3A | Squat (Barbell) | 3 | 3 reps | 80% |
| 3B | Dumbbell Squat Jump | 3 | 5 reps | — |
| Superset | ||||
| 4A | Hang Power Clean | 4 | 3 reps | 60% |
| 4B | Depth Drop Jump | 2 | 5 reps | — |
| 5 | Bulgarian Split Squat (Dumbbell) | 2 | 6–8 reps | @7 |
| 6 | Parasympathetic Breathing | 1 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | High Knees | 2 | 10 reps |
| 1B | Butt Kicks | 2 | 10 reps |
| 1C | A Skip | 2 | 10 reps |
| 1D | B Skip | 2 | 10 reps |
| 1E | Pogo Hop | 2 | 20 reps |
| 1F | 10m Accelerations | 3 | 1 rep |
| 2 | 20 Meter Sprint | 6 | 1 rep |
| 3 | 4 Cone Drills | 3 | 2 reps |
| 4 | Parasympathetic Breathing | 1 | 10 reps |
| 5 | Post Game Mobility Flow | 1 | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Post Game Mobility Flow | 1 | — | — |
| 2 | Cardio (Zone 2) | 1 | 20–25 min | @6 |
| 3 | Parasympathetic Breathing | 1 | 10 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Face Pull | 2 | 15 reps | — |
| 1B | Cat Cow Stretch | 2 | 3 reps | — |
| 1C | Reverse Nordic Curl | 2 | 3 reps | — |
| Superset | ||||
| 2A | Tall Kneeling Med Ball Chest Pass | 2 | 5 reps | — |
| 2B | Lateral Med Ball Slam | 2 | 5 reps | — |
| Superset | ||||
| 3A | Bench Press (Barbell) | 3 | 3 reps | 80% |
| 3B | Clap Push Up | 2 | 5 reps | — |
| Superset | ||||
| 4A | Pendlay Row | 3 | 5 reps | @7 |
| 4B | Med Ball Slam | 2 | 5 reps | — |
| 5 | Pull-Up (Bodyweight) | 3 | 6–10 reps | @7 |
| Superset | ||||
| 6A | Pallof Press | 2 | 10–15 reps | — |
| 6B | Landmine Twist | 2 | 10–15 reps | — |
| 7 | Parasympathetic Breathing | 1 | 10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | High Knees | 2 | 10 reps |
| 1B | Butt Kicks | 2 | 10 reps |
| 1C | A Skip | 2 | 10 reps |
| 1D | B Skip | 2 | 10 reps |
| 1E | Pogo Hop | 2 | 20 reps |
| 1F | 10m Accelerations | 3 | 1 rep |
| 2 | 4x10m Shuttle Run | 10 | 1 rep |
| 3 | 100m Sprint | 3 | 1 rep |
| 4 | Parasympathetic Breathing | 1 | 10 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Touch Rugby | 1 | 30 min | @7 |
| 2 | Post Game Mobility Flow | 1 | — | — |
| 3 | Parasympathetic Breathing | 1 | 5 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Post Game Mobility Flow | 1 | undefined min |
| 2 | Parasympathetic Breathing | 1 | 5 min |
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, The Anxious Athlete: Summer Off-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 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.
The Anxious Athlete: Summer Off-Season is structured around 7 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.
The Anxious Athlete: Summer Off-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
