logo
BoostcampPNG

The Anxious Athlete: Summer Off-Season

by Samuel C.

Program Description

Purpose: Convert strength into speed, precision, and game-day readiness. Summer is where you bridge the gap between gym strength and field explosiveness. Expect contrast training, short sprints, and low-volume power work. Conditioning is refined for repeated efforts under fatigue—mirroring the demands of a flanker in open play. You’ll finish this block faster, sharper, and mentally balanced. Rest and intensity coexist here; every session has a purpose. You’re tuning up the engine without overheating it before the competitive push in fall.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 01:32
  • Last Edited
    Oct 08, 2025 01:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.9%
Upper Back
12%
Glutes
11.4%
Abs
9.6%
Hamstrings
6.7%
Stretching
5.9%
Front Delts
5.1%
Other
4.9%
Chest
4.9%
Lats
4.7%
Olympic
3.9%
Rear Delts
3.5%
Triceps
3.3%
Adductors
2%
Lower Back
1.6%
Calves
1.4%
Biceps
1.2%
Cardio
1%
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
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
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
-
3A
Squat (Barbell)
3
3 reps
80%
3B
Dumbbell Squat Jump
3
5 reps
-
4A
Hang Power Clean
4
3 reps
60%
4B
Depth Drop Jump
2
5 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 7
6
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
3A
Squat (Barbell)
3
3 reps
85%
3B
Dumbbell Squat Jump
3
5 reps
-
4A
Hang Power Clean
4
3 reps
65%
4B
Depth Drop Jump
2
5 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
6
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
3A
Squat (Barbell)
3
3 reps
90%
3B
Dumbbell Squat Jump
3
5 reps
-
4A
Hang Power Clean
4
3 reps
70%
4B
Depth Drop Jump
2
5 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
3A
Squat (Barbell)
3
3 reps
70%
3B
Dumbbell Squat Jump
3
5 reps
-
4A
Hang Power Clean
4
3 reps
50%
4B
Depth Drop Jump
2
5 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 7
6
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 reps
-
2
20 Meter Sprint
6
1 reps
-
3
4 Cone Drills
3
2 reps
-
4
Parasympathetic Breathing
1
10 reps
-
5
Post Game Mobility Flow
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 reps
-
2
20 Meter Sprint
6
1 reps
-
3
4 Cone Drills
3
2 reps
-
4
Parasympathetic Breathing
1
10 reps
-
5
Post Game Mobility Flow
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 reps
-
2
20 Meter Sprint
6
1 reps
-
3
4 Cone Drills
3
2 reps
-
4
Parasympathetic Breathing
1
10 reps
-
5
Post Game Mobility Flow
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 reps
-
2
20 Meter Sprint
6
1 reps
-
3
4 Cone Drills
3
2 reps
-
4
Parasympathetic Breathing
1
10 reps
-
5
Post Game Mobility Flow
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
2
Cardio (Zone 2)
1
20-25 mins
RPE 6
3
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
2
Cardio (Zone 2)
1
20-25 mins
RPE 6
3
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
2
Cardio (Zone 2)
1
20-25 mins
RPE 6
3
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
2
Cardio (Zone 2)
1
20-25 mins
RPE 6
3
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Cat Cow Stretch
2
3 reps
-
1C
Reverse Nordic Curl
2
3 reps
-
2A
Tall Kneeling Med Ball Chest Pass
2
5 reps
-
2B
Lateral Med Ball Slam
2
5 reps
-
3A
Bench Press (Barbell)
3
4 reps
80%
3B
Clap Push Up
2
5 reps
-
4A
Pendlay Row
3
5 reps
RPE 7
4B
Med Ball Slam
2
5 reps
-
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
6A
Pallof Press
2
10-15 reps
-
6B
Landmine Twist
2
10-15 reps
-
7
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Cat Cow Stretch
2
3 reps
-
1C
Reverse Nordic Curl
2
3 reps
-
2A
Tall Kneeling Med Ball Chest Pass
2
5 reps
-
2B
Lateral Med Ball Slam
2
5 reps
-
3A
Bench Press (Barbell)
3
4 reps
85%
3B
Clap Push Up
2
5 reps
-
4A
Pendlay Row
3
5 reps
RPE 8
4B
Med Ball Slam
2
5 reps
-
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
6A
Pallof Press
2
10-15 reps
-
6B
Landmine Twist
2
10-15 reps
-
7
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Cat Cow Stretch
2
3 reps
-
1C
Reverse Nordic Curl
2
3 reps
-
2A
Tall Kneeling Med Ball Chest Pass
2
5 reps
-
2B
Lateral Med Ball Slam
2
5 reps
-
3A
Bench Press (Barbell)
3
4 reps
90%
3B
Clap Push Up
2
5 reps
-
4A
Pendlay Row
3
5 reps
RPE 9
4B
Med Ball Slam
2
5 reps
-
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9
6A
Pallof Press
2
10-15 reps
-
6B
Landmine Twist
2
10-15 reps
-
7
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Cat Cow Stretch
2
3 reps
-
1C
Reverse Nordic Curl
2
3 reps
-
2A
Tall Kneeling Med Ball Chest Pass
2
5 reps
-
2B
Lateral Med Ball Slam
2
5 reps
-
3A
Bench Press (Barbell)
3
4 reps
80%
3B
Clap Push Up
2
5 reps
-
4A
Pendlay Row
3
5 reps
RPE 7
4B
Med Ball Slam
2
5 reps
-
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
6A
Pallof Press
2
10-15 reps
-
6B
Landmine Twist
2
10-15 reps
-
7
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 reps
-
2
4x10m Shuttle Run
10
1 reps
-
3
100m Sprint
3
1 reps
-
4
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 reps
-
2
4x10m Shuttle Run
10
1 reps
-
3
100m Sprint
3
1 reps
-
4
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 reps
-
2
4x10m Shuttle Run
10
1 reps
-
3
100m Sprint
3
1 reps
-
4
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 reps
-
2
4x10m Shuttle Run
10
1 reps
-
3
100m Sprint
3
1 reps
-
4
Parasympathetic Breathing
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Touch Rugby
1
30 mins
RPE 7
2
Post Game Mobility Flow
1
-
3
Parasympathetic Breathing
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Touch Rugby
1
30 mins
RPE 7
2
Post Game Mobility Flow
1
-
3
Parasympathetic Breathing
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Touch Rugby
1
30 mins
RPE 7
2
Post Game Mobility Flow
1
-
3
Parasympathetic Breathing
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Touch Rugby
1
30 mins
RPE 7
2
Post Game Mobility Flow
1
-
3
Parasympathetic Breathing
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
2
Parasympathetic Breathing
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
2
Parasympathetic Breathing
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
2
Parasympathetic Breathing
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
2
Parasympathetic Breathing
1
5 mins
-
Week 1
1 / 4 Weeks
Day 1
1A
Band Pull Apart
1 Set
1 Set
20 Reps
20 Reps
-
-
1B
Bench T-Spine Stretch
1 Set
1 Set
3 Reps
3 Reps
-
-
1C
Cossack Squat (Bodyweight)
1 Set
1 Set
5 Reps
5 Reps
-
-
2
Pogo Hop
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3A
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
80%
80%
3B
Dumbbell Squat Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4A
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
60%
60%
60%
60%
4B
Depth Drop Jump
1 Set
1 Set
5 Reps
5 Reps
-
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@7
6
Parasympathetic Breathing
1 Set
10 Reps
-
Day 2
1A
High Knees
1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Butt Kicks
1 Set
1 Set
10 Reps
10 Reps
-
-
1C
A Skip
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
B Skip
1 Set
1 Set
10 Reps
10 Reps
-
-
1E
Pogo Hop
1 Set
1 Set
20 Reps
20 Reps
-
-
1F
10m Accelerations
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
2
20 Meter Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
-
3
4 Cone Drills
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
4
Parasympathetic Breathing
1 Set
10 Reps
-
5
Post Game Mobility Flow
1 Set
-
Day 3
1
Post Game Mobility Flow
1 Set
-
2
Cardio (Zone 2)
1 Set
20-25 mins
@6
3
Parasympathetic Breathing
1 Set
10 Reps
-
Day 4
1A
Band Face Pull
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Cat Cow Stretch
1 Set
1 Set
3 Reps
3 Reps
-
-
1C
Reverse Nordic Curl
1 Set
1 Set
3 Reps
3 Reps
-
-
2A
Tall Kneeling Med Ball Chest Pass
1 Set
1 Set
5 Reps
5 Reps
-
-
2B
Lateral Med Ball Slam
1 Set
1 Set
5 Reps
5 Reps
-
-
3A
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
80%
80%
80%
3B
Clap Push Up
1 Set
1 Set
5 Reps
5 Reps
-
-
4A
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
4B
Med Ball Slam
1 Set
1 Set
5 Reps
5 Reps
-
-
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
6A
Pallof Press
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6B
Landmine Twist
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Parasympathetic Breathing
1 Set
10 Reps
-
Day 5
1A
High Knees
1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Butt Kicks
1 Set
1 Set
10 Reps
10 Reps
-
-
1C
A Skip
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
B Skip
1 Set
1 Set
10 Reps
10 Reps
-
-
1E
Pogo Hop
1 Set
1 Set
20 Reps
20 Reps
-
-
1F
10m Accelerations
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
2
4x10m Shuttle Run
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
3
100m Sprint
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
4
Parasympathetic Breathing
1 Set
10 Reps
-
Day 6
1
Touch Rugby
1 Set
30 mins
@7
2
Post Game Mobility Flow
1 Set
-
3
Parasympathetic Breathing
1 Set
5 mins
-
Day 7
1
Post Game Mobility Flow
1 Set
-
2
Parasympathetic Breathing
1 Set
5 mins
-