This is a 12-weeks program designed to convert the athlete’s base of strength into usable power and speed for boxing. In boxing, movements occur at very fast velocities, therefore, absolute strength is of limited use to a boxer if it cannot be delivered in a fast manner. With this program, we will aim to narrow the gap between absolute strength and the velocity at which it is delivered. Simultaneously, aspects such as strength and stability development will not be ignored. Keep in mind that this is a very high volume program, I do not recommend it if you’re in the competition season!
The program is based on scientific research and backed by the opinions of top strength and conditioning experts. We’ve analyzed the mechanics of a powerful punch and chosen exercises that target the specific muscles and movements needed to generate maximum force.
Prerequisites that I highly recommend you possess prior to purchasing the program:
- Competency in the following compound lifts: back squat, bench press,and push press. (And all major accessory movements.)
- A rough estimate of your 1RM in the back squat. (This will be the basisfor intensity prescriptions on many power exercises.)
- Understanding of the RPE system—I HIGHLY recommend you to read mydocument titled ‘’Introduction to the RPE-system.’’
- A reliable base of strength—I recommend a back squat of 1.5x BW.
- Competency in Plyometrics; e.g., depth jumps. A proper landing mechanism is paramount.
- No ongoing injury.
Equipment needed:
- Barbell and weights
- Dumbbells and weights
- Non-bouncing medicine ball
- An open area for sprinting and jumping
- Heavy bag
- One of the following options: Air-bike (the most preferable), Ski-ergometer, or rowing machine.
How it works:
This is a downloadable digital product. Once you have completed your purchase and created an account, you will be able to access the downloadable program (PDF) in your account.
