Strength/Power For Track and field running and jumping speed
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 4 | 20 reps |
| 2 | Bench Press (Barbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Bench Press (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Incline Bench Press (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 5 | Incline Bench Press (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 2 | 10 reps | ||
| 6 | Pec dec fly bodyweight standing | 3 | 25 reps |
| 7 | Arnold Press | 2 | 12 reps |
| 1 | 10 reps | ||
| 8 | Seated Overhead Press (Barbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| Superset | |||
| Superset | |||
| 10A | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 2 | 12 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 11A | Front Raise | 1 | 15 reps |
| 2 | 12 reps | ||
| 1 | 10 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | diamond pushup | 3 | 30 reps |
| 2 | Bicep Curl (Dumbbell) | 2 | 15 reps |
| 1 | 12 reps | ||
| 3 | Skull Crusher (Barbell) | 3 | 12 reps |
| 4 | Dips Between Chairs | 1 | 15 reps |
| 2 | 10 reps | ||
| 5 | Concentration Curl | 3 | 12 reps |
| 6 | Bench Press (Close Grip) | 3 | 15 reps |
| 7 | Hammer Curl | 3 | 15 reps |
| 8 | Bicep Curl (Barbell) | 2 | 15 reps |
| 2 | 12 reps | ||
| 9 | Tricep Pushdown (Cable) | 2 | 15 reps |
| 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 2 | Clean Deadlift | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 6 reps | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 4 | Bent Over Row (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 5 | Single Arm Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 6 | Good Morning | 3 | 10 reps |
| 7 | Lat Pulldown | 4 | 15 reps |
| 8 | Seated Row (Machine) | 3 | 12 reps |
| 9 | Shrug (Dumbbell) | 3 | 15 reps |
| 10 | Superman | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Squat | 3 | 20 reps |
| 2 | Barbell wall squat | 1 | 15 reps |
| 2 | 12 reps | ||
| 3 | Pistol Squat | 4 | 8 reps |
| 4 | Leg Press | 3 | 12 reps |
| 5 | Glute Kickback | 3 | 10 reps |
| 6 | Squat (Low Bar) | 3 | 6 reps |
| 7 | Lunge (Dumbbell) | 3 | 12 reps |
| 8 | Step-Up (Weighted) | 3 | 6 reps |
| 9 | Seated Calf Raise | 3 | 10 reps |
| 10 | Romanian Deadlift (Barbell) | 3 | 6 reps |
| 11 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 12 | Calf Raise (Bodyweight) | 4 | 25 reps |
| 13 | seated tib raise | 4 | 25 reps |
| 14 | Hamstring sliders | 1 | 25 reps |
| 2 | 20 reps | ||
| 15 | Nordic Curl | 1 | 5 reps |
| 1 | 6 reps | ||
| 1 | 7 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Bridge March | 4 | 30–1 min |
| 2 | Hip Thrust (Barbell) | 4 | 6 reps |
| 3 | Hip Adductor (Machine) | 4 | 15 reps |
| 4 | Snatch (Barbell) | 3 | 8 reps |
| 5 | muscle snatch | 5 | 2 reps |
| 6 | Clean and Jerk | 3 | 3 reps |
| 7 | Power Snatch | 6 | 1 rep |
| 8 | Split Jerk | 4 | 2 reps |
| 9 | Snatch (Barbell) | 6 | 1 rep |
| 10 | Power Clean | 3 | 3 reps |
| 11 | Sit Up | 4 | 25 reps |
| 12 | Russian Twist | 4 | 30 reps |
| 13 | Lying Leg Raise | 4 | 15 reps |
| 14 | Plank | 3 | 1 min |
| 15 | Side Plank | 4 | 1 min |
| 16 | Leg Pull-In | 4 | 20 reps |
| 17 | Hollow Hold | 4 | 1 min |
| 18 | Mountain Climber | 4 | 15 reps |
| 19 | Reverse Abs Crunch (Bodyweight) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching go to link | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| Superset | |||
| 2A | akle series | 2 | 30 reps |
| 2B | Ankle series | 2 | 30 reps |
| Superset | |||
| 3A | Wrist Curls | 2 | 30 reps |
| 4 | Wrist flicks | 3 | 20 reps |
| Superset | |||
| 5A | Weist series | 2 | 30 reps |
| Superset | |||
| 6A | Neck Flexion | 2 | 30 reps |
| 6B | Neck Extension | 2 | 30 reps |
| 7 | neck circles | 2 | 30 reps |
| 8 | Mobility go to link | 1 | 0 min |
Weeks 2–7 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strength/Power For Track and field running and jumping speed is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 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 90 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.
Strength/Power For Track and field running and jumping speed 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength/Power For Track and field running and jumping speed 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
