THE-PROGRAM-Boxing-Science-Strength-and-Conditioning-Program-rg1nuo

THE PROGRAM

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

YOUR TRAINING PROGRAM

This is how your programme will progress over 10-weeks

PHASE 1 PHASE 2 PHASE 3 PHASE 4

WEEKS 1-4 WEEKS 5-7 WEEKS 8-9 WEEKS 10

STRENGTH STRENGTH STRENGTH + POWER
FOUNDATIONS POWER (TAPER)

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

YOUR TRAINING PROGRAM

This is how your sessions integrate into your weekly schedule

SESSION 1 SESSION 2 SESSION 3

KEY STRENGTH KEY STRENGTH CORE +
SESSION SESSION MOVEMENT

PERFORM PERFORM PERFORM
MONDAY / THURSDAY / POST
TUESDAY
FRIDAY BOXING

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

YOUR TRAINING PROGRAMME

This is how your sessions will be performed in 4 simple steps

STEP 1 STEP 2 STEP 3 STEP 4
CORE
MOBILITY EXTENDED KEY EXERCISES EXERCISES
WARM-UP

This is the same mobility This section has extra These are your key The session finishes with
warm-up to be performed mobility and plyometric exercises performed as core circuits or supersets

before every workout exercises supersets

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

YOUR TRAINING PROGRAMME

This is how your sessions integrate into your strength session

Each exercise is Each session has
performed in a three separate pages
superset – this is for the extended
to make the warm-up, key
sessions time exercises and core
efficient. Perform exercises
back to back with
1-2 mins between E.S. stands for ‘Each Side’ for uni-lateral
supersets exercises.

Reps and sets change each session.

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

NEED HELP WITH THE EXERCISES?

We’ve made the extra effort for this programme
to by as visual and dynamic as possible.

However, we know that a lot of you will want to
be guided on technique so you can optimise
your results.

So we have produced a training exercise library ASK ME A QUESTION
that gives you visual, written and video THROUGH DIRECT MESSAGE!
demonstrations of all the exercises used in this
programme. @WILSON_BOXINGSCIENCE

This is in a separate PDF that you can access
with your purchase.

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

REMEMBER – YOUR FREE MEMBERSHIP

Sign up for your free membership to gain access to
supporting materials including the exercise library
with video demonstrations and the strength training
masteries.

NOTE: Following the 3 months, you will be charged
for the membership £8.99 every month. You can
cancel at any time. If you continue with another 1-1
programme, we will re-start the free membership for
you.

CLICK HERE FOR YOUR
FREE MEMBERSHIP

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

NEED ALTERNATIVE EXERCISES?

CONNECT WITH US ON OUR FACEBOOK TRAINING GROUP

If you need to tweak your program and adapt the
exercises, you can fire your questions into our Boxing
Science Facebook Training Group.

Boxing Science gives you the unique opportunity to be
a part of a growing online community of boxers,
athletes, coaches and elite professionals.

Gain access to sport science experts, share your
training progress and be a part of a training community
with similar goals and aspirations.

CLICK HERE TO JOIN THE FACEBOOK TRAINING GROUP
JOIN OUR COMMUNITY + ENGAGE WITH COACHES + ATHLETES

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

BANDED FLOOR SLIDES BANDED ALTITUDE LANDINGS ICE SKATERS
HIP FLOSS SIDE CLAMS

8 REPS E.S. 12 REPS 12 REPS E.S. 8 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

GOBLET SQUAT PLANK ROW STRICT TRX ROW GOBLET SPLIT PALLOF PRESS
PRESS-UPS SQUAT

10 REPS 10 REPS E.S. 10 REPS 10 REPS 10 REPS E.S. 10 REPS E.S.
4 SETS 4 SETS 4 SETS 4 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 1 (CORE)

WEIGHTED CIRCUIT SIDE SUPINE CORE
LEG LOWERS PLANK HOLDS
PLANK HOLDS w/
ELEVATED HANDS

16 REPS 30 SECS 20 SECS E.S. 30s ON : 15s OFF
3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1

SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

HINGE WITH QUADRUPED SINGLE LEG ALTITUDE LANDINGS ICE SKATERS
BROOMSTICK ROTATIONS CLOCKFACE TO JUMP

10 REPS 10 REPS E.S. 12 REPS E.S. 8 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 2 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

ROMANIAN LATERAL PLANK ½ KNEELING PULL UPS GOBLET REVERSE PALLOF WALL
DEADLIFT WALK DUMBBELL PRESS LUNGE ISO HOLDS

8 REPS 8 REPS E.S. 10 REPS E.S. 10 REPS 10 REPS E.S. 20 SECS E.S.
4 SETS 4 SETS 4 SETS 4 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 2 (CORE)

UNI-LATERAL CIRCUIT SWISS BALL PLANK HOLDS w/
FARMER WALKS PLANK CIRCLES ELEVATED HANDS
LEG LOWERS W/
2-SEC PAUSE

30 SECS E.S. 30 SECS 20 SECS 30s on : 15s off
3 SETS 3 SETS 3 SETS E.S. 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1

SESSION 3

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 3 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

BANDED PRONE BANDED QUADRUPED HIP POGOS HOP + HOLD
1.5 SQUATS PRESS EXTENSIONS

10 REPS 12 REPS 12 REPS E.S. 8 REPS 8 REPS E.S.
3 SETS 3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 3 (CORE CIRCUIT)

PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS

30 s on 15 s off x 3 Sets

LATERAL PLANK SUPINE CORE ROTATIONAL STRAIGHT ARM PLANK HOLDS W/
WALKS HOLDS W/ WEIGHT PLANK STRAIGHT LEG SIT UPS HANDS ELEVATED

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 2
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 2 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

BANDED FLOOR SLIDES BANDED ALTITUDE LANDINGS ICE SKATERS
HIP FLOSS SIDE CLAMS

8 REPS E.S. 12 REPS 12 REPS E.S. 8 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 2 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

GOBLET SQUAT PLANK ROW STRICT TRX ROW GOBLET REVERSE PALLOF PRESS
PRESS-UPS LUNGE

8 REPS 10 REPS E.S. 10 REPS 10 REPS 10 REPS E.S. 10 REPS E.S.
4 SETS 4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 1 (CORE)

WEIGHTED CIRCUIT SIDE SUPINE CORE
LEG LOWERS PLANK HOLDS
PLANK HOLDS w/
ELEVATED HANDS

16 REPS 30 SECS 20 SECS 30s ON : 15s OFF
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 2
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

HINGE WITH QUADRUPED SINGLE LEG ALTITUDE LANDINGS ICE SKATERS
BROOMSTICK ROTATIONS CLOCKFACE TO JUMP

10 REPS 15 REPS 12 REPS E.S. 8 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 2 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

ROMANIAN LATERAL PLANK ½ KNEELING PULL UPS GOBLET REVERSE PALLOF WALL
DEADLIFT WALK DUMBBELL PRESS LUNGE ISO HOLDS

6 REPS 8 REPS E.S. 10 REPS E.S. 10 REPS 10 REPS E.S. 20 SECS E.S.
4 SETS 4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 2 (CORE)

UNI-LATERAL CIRCUIT SWISS BALL PLANK HOLDS w/
FARMER WALKS PLANK CIRCLES ELEVATED HANDS
LEG LOWERS W/
2-SEC PAUSE

30 SECS E.S. 30 SECS 20 SECS 30s on : 15s off
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 2
SESSION 3

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 2 SESSION 3 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

BANDED PRONE BANDED QUADRUPED HIP POGOS HOP + HOLD
1.5 SQUATS PRESS EXTENSIONS

10 REPS 12 REPS 12 REPS E.S. 8 REPS 8 REPS E.S.
3 SETS 3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 2 SESSION 3 (CORE CIRCUIT)
PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS
30 s on 15 s off x 4 Sets

LATERAL PLANK SUPINE CORE ROTATIONAL STRAIGHT ARM PLANK HOLDS W/
WALKS HOLDS W/ WEIGHT PLANK STRAIGHT LEG SIT UPS HANDS ELEVATED

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

BANDED THORACIC BANDED ALTITUDE LANDINGS ICE SKATERS
HIP FLOSS EXTENSIONS SIDE CLAMS TO LATERAL SHUFFLE

6 REPS E.S. 12 REPS 12 REPS E.S. 8 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

GOBLET SQUAT PALLOF PRESS KB PRESS-UPS TRX ROW GOBLET REVERSE PRONE TYW’S
TO PRESS WITH BANDS LUNGE

8 REPS 10 REPS E.S. 8 REPS 10 REPS 10 REPS E.S. 12 REPS
4 SETS 4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3 SESSION 1 (CORE)

WEIGHTED CIRCUIT SIDE SUPINE CORE
LEG LOWERS PLANK HOLDS
PLANK HOLDS w/
ELEVATED HANDS

18 REPS 40 SECS 30 SECS 40s ON : 20s OFF
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

KETTLEBELL QUADRUPED SINGLE LEG ALTITUDE LANDINGS ICE SKATERS
RDL ROTATIONS CLOCKFACE TO JUMP

10 REPS 15 REPS 12 REPS E.S. 8 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3 SESSION 2 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3
KNEELING
ROMANIAN LATERAL PLANK ½ KNEELING PULL UPS GOBLET REVERSE PALLOF
DEADLIFT WALK LANDMINE PRESS LUNGE
ISO HOLDS

6 REPS 8 REPS E.S. 10 REPS E.S. 10 REPS 10 REPS E.S. 20 SECS E.S.
4 SETS 4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3 SESSION 2 (CORE)

UNI-LATERAL CIRCUIT SWISS BALL PLANK HOLDS w/
FARMER WALKS PLANK CIRCLES ELEVATED HANDS
LEG LOWERS W/
2-SEC PAUSE

30 SECS E.S. 30 SECS 30 SECS 40s on : 20s off
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3
SESSION 3

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 3 SESSION 3 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

PRISONER SQUATS PRONE BANDED FIRE HYDRANTS POGOS HOP + HOLD
WITH OH REACH PRESS

10 REPS 12 REPS 12 REPS E.S. 8 REPS 8 REPS E.S.
3 SETS 3 SETS 3 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 1 SESSION 3 (CORE CIRCUIT)

PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS

40 s on 20 s off x 3 Sets

LATERAL PLANK SUPINE CORE ROTATIONAL STRAIGHT ARM PLANK HOLDS W/
WALKS HOLDS W/ WEIGHT PLANK STRAIGHT LEG SIT UPS HANDS ELEVATED

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

LUNGE MATRIX THORACIC BANDED ALTITUDE LANDINGS ICE SKATERS
EXTENSIONS SIDE WALKS TO LATERAL SHUFFLE

6 REPS E.S. 12 REPS 12 REPS E.S. 8 REPS E.S. 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

GOBLET SQUAT PALLOF PRESS KB PRESS-UPS DB PRONE ROW GOBLET REVERSE PRONE TYW’S
TO PRESS WITH BANDS LUNGE

8 REPS 10 REPS E.S. 8 REPS 8 REPS 10 REPS E.S. 12 REPS
4 SETS 4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4 SESSION 1 (CORE)

WEIGHTED CIRCUIT SIDE SUPINE CORE
LEG LOWERS PLANK HOLDS
PLANK HOLDS w/
ELEVATED HANDS

18 REPS 40 SECS 30 SECS 40s ON : 20s OFF
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

KETTLEBELL QUADRUPED SINGLE LEG ALTITUDE LANDINGS ICE SKATERS
RDL ROTATIONS CLOCKFACE TO JUMP

10 REPS 10 REPS E.S. 12 REPS E.S. 8 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4 SESSION 2 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

ROMANIAN LATERAL PLANK ½ KNEELING PULL UPS SINGLE LEG RDL LANDMINE
DEADLIFT WALK LANDMINE PRESS ROTATIONS

6 REPS 8 REPS E.S. 10 REPS E.S. 12 REPS 10 REPS E.S. 10 REPS E.S.
4 SETS 4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4 SESSION 2 (CORE)

UNI-LATERAL CIRCUIT SWISS BALL PLANK HOLDS w/
FARMER WALKS PLANK CIRCLES ELEVATED HANDS
LEG LOWERS W/
2-SEC PAUSE

30 SECS E.S. 30 SECS 30 SECS 40s on : 20s off
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4
SESSION 3