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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 4 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 4 SESSION 3 (CORE CIRCUIT)
PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS
40 s on 20 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 5
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 5 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

LUNGE MATRIX THORACIC BANDED DUMBBELL CMJ ICE SKATERS
EXTENSIONS SIDE WALKS
(2 KG EACH HAND)

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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 5 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3
PLANK LANDMINE
LANDMINE CLOCKFACE W/ DUMBBELL DUMBBELL REVERSE LUNGE BANDED
SQUAT FLOOR PRESS PRONE ROW W/ KNEE RAISE ROTATIONS
BANDS

6 REPS 3x4 REPS E.S. 5 REPS 8 REPS 6 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 5 SESSION 1 (CORE)

TRX ROLLOUTS CIRCUIT ROTATIONAL SUPINE CORE
PALLOF PLANK HOLDS - WEIGHTED
MAX EFFORT
ISO HOLDS

12 REPS 5 REPS E.S. 10 REPS E.S. 40s ON : 20s OFF
4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 5
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 5 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

PLANK ROW QUADRUPED LUNGE MATRIX FALLING CMJ ICE SKATERS TO
W/ TOE TOUCH ROTATIONS VERTICAL HOP

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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 5 SESSION 2 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

TRAP BAR LATERAL PLANK ½ KNEELING WEIGHTED SINGLE LEG RDL LANDMINE
DEADLIFT WALK LANDMINE PRESS PULL UPS (5-10 KG) ROTATIONS

5 REPS 8 REPS E.S. 6 REPS E.S. 8 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 5 SESSION 2 (CORE)

LANDMINE CIRCUIT STRAIGHT LEG SIT LATERAL
ROTATIONS UPS W/ MED BALL ISOMETRIC HOLDS
LEG LOWERS W/
2-SEC PAUSE

10 REPS E.S. 10 REPS 10 REPS 30s on : 15s off
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 5
SESSION 3

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 5 SESSION 3 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

SINGLE LEG HIP LUNGE + WEIGHTED ½ POGOS HOP + HOLD
THRUSTS OVERHEAD PRESS DEADBUGS

10 REPS E.S. 8 REPS E.S. 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 5 SESSION 3 (CORE CIRCUIT)
PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS
40 s on 20 s off x 4 Sets

PLANK ROW PALLOFF ISO RUSSIAN TWISTS PALLOFF ISO PLANK HOLDS W/
W/ TOE TOUCH HOLDS (20s E.S.) W/ MED BALL HOLDS (20s E.S.) HANDS ELEVATED

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 6
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 6 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

LUNGE MATRIX THORACIC BANDED DUMBBELL CMJ ICE SKATERS
EXTENSIONS SIDE WALKS
(2 KG EACH HAND)

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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 6 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3
PLANK LANDMINE
LANDMINE CLOCKFACE W/ DUMBBELL DUMBBELL REVERSE LUNGE BANDED
SQUAT FLOOR PRESS PRONE ROW W/ KNEE RAISE ROTATIONS
BANDS

5 REPS 3x4 REPS E.S. 5 REPS 8 REPS 8 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 6 SESSION 1 (CORE)

TRX ROLLOUTS CIRCUIT ROTATIONAL SUPINE CORE
PALLOF PLANK HOLDS - WEIGHTED
MAX EFFORT
ISO HOLDS

12 REPS 5 REPS E.S. 12 REPS E.S. 40s ON : 20s OFF
4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 6
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 6 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

PLANK ROW QUADRUPED LUNGE MATRIX FALLING CMJ ICE SKATERS TO
W/ TOE TOUCH ROTATIONS VERTICAL HOP

10 REPS E.S. 12 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 6 SESSION 2 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

TRAP BAR LATERAL PLANK LANDMINE PRESS WEIGHTED SINGLE LEG RDL LANDMINE
DEADLIFT WALK PULL UPS (7-12 KG) ROTATIONS

5 REPS 8 REPS E.S. 6 REPS E.S. 6 REPS 8 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 6 SESSION 2 (CORE)

LANDMINE CIRCUIT STRAIGHT LEG SIT LATERAL
ROTATIONS UPS W/ MED BALL ISOMETRIC HOLDS
LEG LOWERS W/
2-SEC PAUSE

10 REPS E.S. 12 REPS 12 REPS 30s on : 15s off
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 6
SESSION 3

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 6 SESSION 3 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

SINGLE LEG HIP LUNGE + WEIGHTED ½ FAST POGOS CRISS CROSS JUMP
THRUSTS OVERHEAD PRESS DEADBUGS

10 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 5 SESSION 3 (CORE CIRCUIT)
PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS
40 s on 20 s off x 4 Sets

PLANK ROW PALLOFF ISO RUSSIAN TWISTS PALLOFF ISO PLANK HOLDS W/
W/ TOE TOUCH HOLDS (20s E.S.) W/ MED BALL HOLDS (20s E.S.) HANDS ELEVATED

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 7
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 7 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

LUNGE MATRIX THORACIC BANDED DUMBBELL CMJ ICE SKATERS
EXTENSIONS SIDE WALKS
(2 KG EACH HAND)

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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 7 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3
PLANK LANDMINE
LANDMINE CLOCKFACE W/ DUMBBELL SINGLE ARM REVERSE LUNGE BANDED
SQUAT CHEST PRESS BENT OVER ROW W/ KNEE RAISE ROTATIONS
BANDS

5 REPS 3x4 REPS E.S. 5 REPS 8 REPS E.S. 8 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 7 SESSION 1 (CORE)

TRX ROLLOUTS CIRCUIT ROTATIONAL SUPINE CORE
PALLOF PLANK HOLDS - WEIGHTED
MAX EFFORT
ISO HOLDS (3-SECS)

12 REPS 5 REPS E.S. 12 REPS E.S. 40s ON : 20s OFF
4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 7
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 7 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

DOWNWARD DOG KNEELING SINGLE LEG FALLING CMJ ICE SKATERS TO
WITH TOE TOUCH ROTATIONS GLUTE BRIDGES VERTICAL HOP

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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 7 SESSION 2 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3

TRAP BAR LATERAL PLANK LANDMINE PRESS WEIGHTED LANDMINE LANDMINE
DEADLIFT WALK PULL UPS (7-12 KG) SINGLE LEG RDL ROTATIONS

3 REPS 8 REPS E.S. 5 REPS E.S. 6 REPS 6 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 7 SESSION 2 (CORE)

LANDMINE CIRCUIT STRAIGHT LEG SIT LATERAL
ROTATIONS UPS W/ MED BALL ISOMETRIC HOLDS
LEG LOWERS W/
2-SEC PAUSE

10 REPS E.S. 12 REPS 12 REPS 30s on : 15s off
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 7
SESSION 3

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 7 SESSION 3 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

SINGLE LEG HIP LUNGE + WEIGHTED ½ FAST POGOS CRISS CROSS JUMP
THRUSTS OVERHEAD PRESS DEADBUGS

10 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 7 SESSION 3 (CORE CIRCUIT)
PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS
40 s on 20 s off x 4 Sets

PLANK ROW PALLOFF ISO RUSSIAN TWISTS PALLOFF ISO PLANK HOLDS W/
W/ TOE TOUCH HOLDS (20s E.S.) W/ MED BALL HOLDS (20s E.S.) HANDS ELEVATED

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

BANDED EXTERNAL BANDED SIDE BANDED BANDED ICE SKATERS WITH
ROTATIONS WALKS SHADOW BOX
ACCENTUATED CMJ MEDICINE BALL

12 REPS E.S. 10 REPS E.S. 20 SECS 3 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3
GOBLET
LANDMINE MEDICINE BALL DUMBBELL SUPINE MED BALL REVERSE LUNGE KETTLEBELL ROW
SQUAT TO PRESS SLAMS CHEST PRESS CHEST PASS W/ KNEE RAISE AND ROTATE

5 REPS 8 REPS 3 REPS 5 REPS 6 REPS E.S. 8 REPS E.S.
4 SETS 4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8 SESSION 1 (CORE)
SUPERSET FINISHER
½ KNEELING
LANDMINE BANDED PALLOF ROTATIONAL MED SUPINE CORE
ROTATIONS SPLIT JERKS HOLDS
BALL THROWS

6 REPS E.S. 8 REPS E.S. 8 REPS E.S. 60 SECS
4 SETS 4 SETS 4 SETS E.S. 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8
SESSION 2

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8 SESSION 2 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS
DOWNWARD DOG KNEELING
WITH TOE TOUCH ROTATIONS SINGLE LEG CMJ WITH HANDS ROTATIONAL MED
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 8 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.
4 SETS 4 SETS 4 SETS 4 SETS 4 SETS 4 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8 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 8
SESSION 3

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8 SESSION 3 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

SEATED LATERAL LUNGE WEIGHTED ½ SLOW HANDS, ALI SHUFFLE
ROTATIONS SWINGS DEADBUGS FAST FEET

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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8 SESSION 3 (CORE CIRCUIT)
PERFORM AS CIRCUIT – 1 MINUTE REST BETWEEN SETS
20 s on 20 s off x 4 Sets

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

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9
SESSION 1

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 8 SESSION 1 (EXTENDED WARM-UP)

MOBILITY CIRCUIT PLYOMETRICS

BANDED EXTERNAL BANDED SIDE BANDED BANDED ICE SKATERS WITH
ROTATIONS WALKS SHADOW BOX
ACCENTUATED CMJ MEDICINE BALL

12 REPS E.S. 10 REPS E.S. 20 SECS 3 REPS 8 REPS E.S.
2 SETS 2 SETS 2 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9 SESSION 1 (KEY EXERCISES)

SUPERSET 1 SUPERSET 2 SUPERSET 3
GOBLET
LANDMINE MEDICINE BALL DUMBBELL SUPINE MED BALL REVERSE LUNGE KETTLEBELL ROW
SQUAT TO PRESS SLAMS CHEST PRESS CHEST PASS W/ KNEE RAISE AND ROTATE

5 REPS 8 REPS 3 REPS 5 REPS 6 REPS E.S. 8 REPS E.S.
4 SETS 4 SETS 3 SETS 3 SETS 3 SETS 3 SETS

STRENGTH & CONDITIONING
PROGRAM FOR BOXING

WEEK 9 SESSION 1 (CORE)
SUPERSET FINISHER
½ KNEELING
LANDMINE BANDED PALLOF ROTATIONAL MED SUPINE CORE
ROTATIONS SPLIT JERKS HOLDS
BALL THROWS

6 REPS E.S. 8 REPS E.S. 8 REPS E.S. 45 secs
3 SETS 3 SETS 3 SETS E.S. 3 SETS