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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

DOWNWARD DOG KNEELING SINGLE LEG CMJ WITH HANDS ROTATIONAL MED
WITH TOE TOUCH ROTATIONS GLUTE BRIDGES ON HIPS BALL SLAMS

10 REPS E.S. 8 REPS E.S. 12 REPS E.S. 5 REPS 5 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9 SESSION 2 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3
SPLIT STANCE
KETTLEBELL KB / DB DRAGS LANDMINE SPEED BANDED SINGLE ROTATIONAL
SWING PUNCH PULL UPS LEG HIP THRUSTS
THROWS

6 REPS 8 REPS E.S. 5 REPS E.S. 6 REPS 6 REPS E.S. 8 REPS E.S.
3 SETS 3 SETS 3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9 SESSION 2 (CORE)
SUPERSET FINISHER

PRONE BANDED TRX ROLLOUTS KNEELING MED SINGLE ARM MB
PRESS BALL SLAMS HOLDS

12 REPS 12 REPS 10 REPS 30 SECS E.S.
3 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9
SESSION 3

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9 SESSION 3 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

SEATED LATERAL LUNGE STANDING PLATE SLOW HANDS, ALI SHUFFLE
ROTATIONS SWINGS ROTATIONS FAST FEET

3 REPS E.S. 8 REPS E.S. 12 REPS E.S. 15 SECS 15 SECS
3 SETS 3 SETS 3 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9 SESSION 3 (CORE CIRCUIT)
PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS
20 s on 20 s off x 3 Sets

PLANK WITH KNEELING MED ROTATIONAL KNEELING
ARM REACH BALL SLAMS PLANK ROTATIONAL THROWS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 10

TAPER SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 10 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT FIGHT CIRCUIT

QUADRUPED KNEELING SEATED BANDED BANDED PUNCH
ROTATIONS ROTATIONS ROTATIONS SIDE WALKS SHADOW BOX ISO HOLDS

8 REPS E.S. 8 REPS E.S. 3 REPS E.S. 8 REPS E.S. 20 SECS 10 SECS EACH PUNCH.
3 SETS 3 SETS 3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 10 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3
LATERAL KNEELING MB
DUMBBELL CMJ MEDICINE BALL ICE SKATERS SHUFFLE TO ROTATIONAL KNEELING MED
PUNCH THROW WITH MED BALL MB THROW BALL SLAMS
THROW

5 REPS 3 REPS E.S. 5 REPS E.S. 3 REPS E.S. 6 REPS E.S. 6 REPS
3 SETS 3 SETS 3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 10 SESSION 2 (COOL DOWN)

MOBILITY CIRCUIT

BANDED HIP FLOSS KNEELING BANDED GLUTE SUPINE THORACIC
ROTATIONS STRETCH EXTENSIONS

10 REPS E.S. 8 REPS E.S. 30 SECS E.S. 12 REPS E.S.
2 SETS 2 SETS 2 SETS 2 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 10
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 10 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT FIGHT CIRCUIT

QUADRUPED KNEELING SEATED BANDED BANDED PUNCH
ROTATIONS ROTATIONS ROTATIONS SIDE WALKS SHADOW BOX ISO HOLDS

8 REPS E.S. 8 REPS E.S. 3 REPS E.S. 8 REPS E.S. 20 SECS 10 SECS EACH PUNCH.
3 SETS 3 SETS 3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 10 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

POGOS MEDICINE BALL ISOMETRIC 3-SEC SUPINE MED BALL MANUAL ISO ROTATIONAL
SLAMS WALL HOLDS CHEST PASS HOLDS SLAMS

5 REPS 5 REPS 3 REPS 5 REPS 15 SECS 4 REPS E.S.
3 SETS 3 SETS 3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 10 SESSION 2 (COOL DOWN)

MOBILITY CIRCUIT

BANDED HIP FLOSS KNEELING BANDED GLUTE SUPINE THORACIC
ROTATIONS STRETCH EXTENSIONS

10 REPS E.S. 8 REPS E.S. 30 SECS E.S. 12 REPS E.S.
2 SETS 2 SETS 2 SETS 2 SETS

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BOXING SCIENCE STRENGTH AND CONDITIONING PROGRAM

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DANNY WILSON Co-Founder and S&C Coach

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