STRENGTH & CONDITIONING FOR BOXERS

Punch Harder | Last Longer | Move Faster
Built by a former pro, this eight-session rotation fuses old-school grit with modern sports-science. In just four workouts a week you’ll forge knockout power, bullet-proof endurance and fight-ready explosiveness—without sacrificing precious ring time.
 
✔️ Compound strength lifts for raw force
✔️ High-volume stamina work to keep your shoulders firing from round 1 to the final bell
✔️ Core-centric calisthenics for in-fight balance and control
✔️ Plyometric bursts that turn muscle into instant speed
 
Download the plan, hit the gym and feel the difference in two weeks. No fluff, no guess-work—just results you can measure on the bags and under the lights.
 
Level up your fight engine—grab the program now.
 
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Key Strengths
 
Ring-specific movement patterns: Exercises mirror pulling, pressing, and rotational actions seen in every combination.
Built-in periodisation: Alternating high-load / high-speed / high-volume days prevent plateaus while letting soreness subside before sparring.
Clear load guidance: “Last 2-3 reps should be a struggle” or “work to failure” cues remove guess-work for self-coached athletes.
Mobility emphasis: Every session ends with a mandated 10-minute stretch block to keep shoulders and hips healthy.
Scalability: Beginner, base-level and optimal prescriptions for rep counts or circuit rounds allow newer fighters to build up safely.
 
Considerations
 
Requires access to a properly equipped gym (Olympic bar, medicine ball, landmine, ladder).
Four sessions a week will feel demanding if you’re already sparring ≥3 times; slot them intelligently around technical work.
Track loads and circuit times so you can restart the two-week wave heavier or faster each cycle.