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Boxing Strength & Conditioning: Exercise Sets Reps Notes

This intermediate boxing strength and conditioning program consists of 3 workout days per week. Each session includes a warm-up with bodyweight exercises and mobility work, followed by various strength, power, and explosive exercises like dumbbell bench press, squats, chin-ups, and medicine ball slams. The workouts finish with static stretching and shoulder mobility exercises. The program aims to build overall strength while incorporating exercises that mimic the explosive movements of boxing.

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Anthony Dinicolantonio
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7K views2 pages

Boxing Strength & Conditioning: Exercise Sets Reps Notes

This intermediate boxing strength and conditioning program consists of 3 workout days per week. Each session includes a warm-up with bodyweight exercises and mobility work, followed by various strength, power, and explosive exercises like dumbbell bench press, squats, chin-ups, and medicine ball slams. The workouts finish with static stretching and shoulder mobility exercises. The program aims to build overall strength while incorporating exercises that mimic the explosive movements of boxing.

Uploaded by

Anthony Dinicolantonio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Boxing Strength & Conditioning

Intermediate Program

Complete a warm up before each session.

• Warm up - Bodyweight exercises - squats, glute bridges, calf raises, skipping.

Arm circles - small circles to big circles and back to small again

Finish each session with static stretching & shoulder mobility exercises

Day 1

Exercise Sets Reps Notes


Dumbbell Bench Press 2 8-12 reps Do Single Arm Floor Press if possible
Landmine Punches 3 6 Use a light weight to keep
technique
Med. Ball Slams 3 8 Power/Explosive exercise
Barbell Squat & Press 3 6 Power/Explosive exercise
Plyo Press ups 3 5 Power/Explosive exercise
Turkish Get Ups 2 6

Day 2

Exercise Sets Reps Notes


Chin Ups 3 8-12 reps
Stability Ball Roll-ins 3 12
Bulgarian Split Squat 2 10-12
Landmine Russian Twist 2 12 Keep the weight light.
Cable Russian Twist 2 8 Keep the weight light.
Rotational Jumps 2 6

Day 3

Exercise Sets Reps Notes


Front Squats 3 6-8 reps
Push Press 3 6
Walking Overhead Lunges 2 12
Jumping weighted squats 2 8 Keep the weight light.
Stability Ball Torso Twist 2 12 Keep the weight light.
Stab. Ball single arm kettle 2 8 8 reps on each arm - twice
bell press

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