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Coach beards Kids Batch in season block

by Suraj Kamble
1 athletes joined

Program Description

Keep the reps the same and keep adding weights for 4 weeks. Athlete day should progress as per the athletes progression.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 06, 2025 04:10
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unleash your potential with the "Coach Beards Kids Batch in Season Block," a dynamic 4-week program designed to enhance agility, strength, and overall athletic performance. Committing just three days a week, you'll engage in a variety of exercises, including sprint drills, plyometrics, and strength training, all tailored to boost your athleticism. Perfect for young athletes looking to elevate their game, this program combines fun with functional fitness to keep you motivated and on track. Get ready to build speed, power, and confidence!
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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
Sprint
1
5 reps
-
2
Bounds
3
AMRAP
-
3A
Power Clean
3
5 reps
-
3B
Box Jump
3
5 reps
-
4
Goblet Box Squat
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-8 reps
-
7
Step-Up (Weighted)
3
10-10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Bounds
3
AMRAP
-
3A
Power Clean
3
5 reps
-
3B
Box Jump
3
5 reps
-
4
Goblet Box Squat
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-8 reps
-
7
Step-Up (Weighted)
3
10-10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Bounds
3
AMRAP
-
3A
Power Clean
3
5 reps
-
3B
Box Jump
3
5 reps
-
4
Goblet Box Squat
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-8 reps
-
7
Step-Up (Weighted)
3
10-10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Bounds
3
AMRAP
-
3A
Power Clean
3
5 reps
-
3B
Box Jump
3
5 reps
-
4
Goblet Box Squat
3
10 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8-8 reps
-
7
Step-Up (Weighted)
3
10-10 reps
-
8
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Medicine Ball Chest Pass
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Plyometric Push Ups
3
5 reps
-
4A
Med Ball Slam
3
5 reps
-
4B
Split Jerk
3
10 reps
-
5
TRX Row
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
10-10 reps
-
7
Rotational Landmine Push Press
3
5-5 reps
-
8
Lateral Med Ball Throw
1
5-5 reps
-
9
Pallof Hold
3
30-30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Medicine Ball Chest Pass
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Plyometric Push Ups
3
5 reps
-
4A
Med Ball Slam
3
5 reps
-
4B
Split Jerk
3
10 reps
-
5
TRX Row
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
10-10 reps
-
7
Rotational Landmine Push Press
3
5-5 reps
-
8
Lateral Med Ball Throw
1
5-5 reps
-
9
Pallof Hold
3
30-30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Medicine Ball Chest Pass
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Plyometric Push Ups
3
5 reps
-
4A
Med Ball Slam
3
5 reps
-
4B
Split Jerk
3
10 reps
-
5
TRX Row
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
10-10 reps
-
7
Rotational Landmine Push Press
3
5-5 reps
-
8
Lateral Med Ball Throw
1
5-5 reps
-
9
Pallof Hold
3
30-30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Medicine Ball Chest Pass
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Plyometric Push Ups
3
5 reps
-
4A
Med Ball Slam
3
5 reps
-
4B
Split Jerk
3
10 reps
-
5
TRX Row
3
10 reps
-
6
Single Arm Row (Dumbbell)
3
10-10 reps
-
7
Rotational Landmine Push Press
3
5-5 reps
-
8
Lateral Med Ball Throw
1
5-5 reps
-
9
Pallof Hold
3
30-30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Half Kneeling Starts
1
3 reps
-
3
Shuttle Run
3
4 reps
-
4
T Drll
1
5 reps
-
5
C Drill
1
5 reps
-
6
Partner Agility Drill
1
3 reps
-
7
Standing Hip Flexor March
3
10-10 reps
-
8
Banded Hip Abduction
3
10-10 reps
-
9
Copenhagen Plank
3
30-30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Half Kneeling Starts
1
3 reps
-
3
Shuttle Run
3
4 reps
-
4
T Drll
1
5 reps
-
5
C Drill
1
5 reps
-
6
Partner Agility Drill
1
3 reps
-
7
Standing Hip Flexor March
3
10-10 reps
-
8
Banded Hip Abduction
3
10-10 reps
-
9
Copenhagen Plank
3
30-30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Half Kneeling Starts
1
3 reps
-
3
Shuttle Run
3
4 reps
-
4
T Drll
1
5 reps
-
5
C Drill
1
5 reps
-
6
Partner Agility Drill
1
3 reps
-
7
Standing Hip Flexor March
3
10-10 reps
-
8
Banded Hip Abduction
3
10-10 reps
-
9
Copenhagen Plank
3
30-30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5 reps
-
2
Half Kneeling Starts
1
3 reps
-
3
Shuttle Run
3
4 reps
-
4
T Drll
1
5 reps
-
5
C Drill
1
5 reps
-
6
Partner Agility Drill
1
3 reps
-
7
Standing Hip Flexor March
3
10-10 reps
-
8
Banded Hip Abduction
3
10-10 reps
-
9
Copenhagen Plank
3
30-30 secs
-
Week 1
1 / 4 Weeks
Day 3
1
Sprint
1 Set
5 Reps
-
2
Half Kneeling Starts
1 Set
3 Reps
-
3
Shuttle Run
3 Sets
4 Reps
-
4
T Drll
1 Set
5 Reps
-
5
C Drill
1 Set
5 Reps
-
6
Partner Agility Drill
1 Set
3 Reps
-
7
Standing Hip Flexor March
3 Sets
10-10 Reps
-
8
Banded Hip Abduction
3 Sets
10-10 Reps
-
9
Copenhagen Plank
3 Sets
30-30 secs
-
Day 1
1
Sprint
1 Set
5 Reps
-
2
Bounds
3 Sets
AMRAP
-
3A
Power Clean
3 Sets
5 Reps
-
3B
Box Jump
3 Sets
5 Reps
-
4
Goblet Box Squat
3 Sets
10 Reps
-
5
Hip Thrust (Barbell)
3 Sets
10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-8 Reps
-
7
Step-Up (Weighted)
3 Sets
10-10 Reps
-
8
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Medicine Ball Chest Pass
1 Set
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Plyometric Push Ups
3 Sets
5 Reps
-
4A
Med Ball Slam
3 Sets
5 Reps
-
4B
Split Jerk
3 Sets
10 Reps
-
5
TRX Row
3 Sets
10 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
10-10 Reps
-
7
Rotational Landmine Push Press
3 Sets
5-5 Reps
-
8
Lateral Med Ball Throw
1 Set
5-5 Reps
-
9
Pallof Hold
3 Sets
30-30 secs
-