# Athletic Base Bodyweight-focused program for everyday athletes to develop strength, power, agility, and speed. [Dr. Ramsey Nijem](https://www.boostcamp.app/coaches/dr-ramsey-nijem)· Jan 2026 ★ 4.15 ratings 580 athletes running this program ## Overview **Length**: 12 weeks **Days / week**: 4 days **Level**: Beginner, Intermediate **Goal**: Athletics **Equipment**: At Home **Session length**: 60 min Athletic Base program is designed by Dr. Ramsey Nijem, who is the Director of Sports Performance for the Kansas Jayhawks NCAA basketball team. Before KU, Ramsey was the NBA's youngest head strength and conditioning coach. Athletic Base is for beginner, intermediate, or concurrent athletes to build strength, power, agility, and speed. The program is 12 weeks in length with 3 distinct 4-week phases, each increasing in difficulty. Phase 1 is 4 days per week, while Phase 2 and Phase 3 are 3 days per week. Most of the exercises are bodyweight movements, with a few exercises requiring dumbbells. ## Who it's for - Beginners new to structured strength training - Athletes focused on athletics - Athletes who can train 4 days per week - Athletes who prefer training at home with minimal equipment ## Reviews 4.11 ★★★★★★★★★★ 5 ratings - ★ 5 - ★ 4 - ★ 3 - ★ 2 - ★ 1 **tomás pérez garcía** ★★★★★★★★★★ Amateur football (soccer) player coming from a back injury (car accident): good program so far, added some pull-ups and push-ups 1-2 times a week + sport specific training session. program allows for s.s. practice and athletic training. **Deneek H.** ★★★★★★★★★★ Awesome program for beginners! There’s moments where I felt challenged but by week 2 of each phase it got easier. I encourage you to trust the process. Enjoy your workout. **Dodo** ★★★★★★★★★★ This seems more like a preparatory program, to build a good base and injury prevention. **Kevin S.** ★★★★★★★★★★ Pretty good if you have no gym equipment around. I don’t know what a 45-degree rhythmic deceleration is and there is no video attached to it nor can I find anything on the internet about it. ## Muscle engagement | Muscle | Percentage | |----------------|------------| | Quadriceps | 27.3% | | Abs | 14.6% | | Calves | 13.3% | | Glutes | 12.7% | | Hamstrings | 12.1% | | Triceps | 6.1% | | Rear Delts | 5.8% | | Lower Back | 2.4% | | Forearms | 2.4% | | Chest | 1.2% | | Front Delts | 1.2% | | Show all 12 muscles| 0.7% | ## Week 1 Workouts **Day 1** | # | Exercise | Sets | Reps | |---|-----------------------------------------------|------|----------| | 1A| Bilateral Snapdown | 3 | 5 reps | | 1B| 45 Degree Rhythmic Deceleration | 3 | 5 reps | | 2A| Hands on Hips Countermovement Jump | 3 | 5 reps | | 2B| Lateral Rhythmic Skaters | 3 | 10 reps | | 3A| Wall Sit | 3 | 30 sec | | 3B| Couch Stretch with Reachovers | 3 | 5 sec | | 4A| Hip Bridge March | 3 | 10 reps | | 4B| Hamstring Stretch with Rotation | 3 | 5 reps | | 5A| Calf Raise Hold | 3 | 30 sec | | 5B| Double Leg Multi-Directional Pogo | 3 | 30 sec | **Day 2** | # | Exercise | Sets | Reps | |---|-------------------------------------------------|------|----------| | 1A| Pushup Midrange Hold | 3 | 30 sec | | 1B| 8 Point Plank | 3 | 30 sec | | 2A| Bench Pushup Position Shoulder Taps | 3 | 10 reps | | 2B| Stacked Side Plank | 3 | 30 sec | | 3A| Half Kneeling Hip CAR | 3 | 3 reps | | 3B| Lying 90-90 Hamstring Mobility | 3 | 10 reps | | 4A| Deep Squat Progression Walk Outs | 3 | 5 reps | | 4B| Active Straight Leg Raise | 3 | 10 reps | | 5A| Single Leg Calf Raise Hold | 3 | 30 sec | | 5B| Jump Rope | 3 | 30 sec | **Day 3** | # | Exercise | Sets | Reps | |---|-----------------------------------------------|------|----------| | 1A| Bilateral Snapdown | 3 | 5 reps | | 1B| 45 Degree Rhythmic Deceleration | 3 | 5 reps | | 2A| Hands on Hips Countermovement Jump | 3 | 5 reps | | 2B| Lateral Rhythmic Skaters | 3 | 10 reps | | 3A| Wall Sit | 3 | 30 sec | | 3B| Couch Stretch with Reachovers | 3 | 5 sec | | 4A| Hip Bridge March | 3 | 10 sec | | 4B| Hamstring Stretch with Rotation | 3 | 5 reps | | 5A| Calf Raise Hold | 3 | 30 sec | | 5B| Double Leg Multi-Directional Pogo | 3 | 30 sec | **Day 4** | # | Exercise | Sets | Reps | |---|-----------------------------------------------|------|----------| | 1A| Pushup Midrange Hold | 3 | 30 sec | | 1B| 8 Point Plank | 3 | 30 sec | | 2A| Bench Pushup Position Shoulder Taps | 3 | 10 reps | | 2B| Stacked Side Plank | 3 | 30 sec | | 3A| Half Kneeling Hip CAR | 3 | 3 reps | | 3B| Lying 90-90 Hamstring Mobility | 3 | 10 reps | | 4A| Deep Squat Progression Walk Outs | 3 | 5 reps | | 4B| Active Straight Leg Raise | 3 | 10 reps | | 5A| Single Leg Calf Raise Hold | 3 | 30 sec | | 5B| Jump Rope | 3 | 30 sec | Weeks 2–12 are in the app. ## The coach [Dr. Ramsey Nijem](https://www.boostcamp.app/coaches/dr-ramsey-nijem) Sports performance at Kansas Basketball, former NBA strength coach Dr. Ramsey Nijem, Sc.D, is the Director of Sport Performance for the Kansas Jayhawks Men's Basketball program, where they won the NCAA national championship in 2022. Prior to Kansas Jayhawks, Ramsey spent five years working for the Sacramento Kings of the NBA where he managed all aspects of sport performance. Ramsey was the NBA’s youngest head strength and conditioning coach. He spent the last three years as the team’s head strength and conditioning coach. In that role, Nijem directed strength and conditioning, sport science, and nutrition with the objective of supporting athlete health, wellness, and performance.