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6 Week Boxing Program: Simple Edit

The document outlines a six-week training program divided into three phases: Foundation, Power, and Peak. Each phase consists of specific workouts focusing on push, pull, legs, explosiveness, conditioning, and plyometrics, with detailed exercises and sets. The weekly format suggests a structured approach to training, emphasizing different muscle groups and recovery days.

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31 views2 pages

6 Week Boxing Program: Simple Edit

The document outlines a six-week training program divided into three phases: Foundation, Power, and Peak. Each phase consists of specific workouts focusing on push, pull, legs, explosiveness, conditioning, and plyometrics, with detailed exercises and sets. The weekly format suggests a structured approach to training, emphasizing different muscle groups and recovery days.

Uploaded by

mantisboxing.info
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Weeks 1–2: Foundation Phase

Day 1 - Push + Explosiveness


- Bench Press - 4x8
- Overhead Press - 4x10
- Incline DB Press - 3x12
- Med Ball Chest Pass - 4x5
- Resistance Band Shadowboxing - 3 x 1 min
- Core: Cable Rotations (3x12), Hanging Leg Raises (3x15)
- Footwork: Ladder Drills (4 rounds), Lateral Cone Steps (3 sets)
Day 2 - Pull + Conditioning
- Pull-Ups (Bodyweight) - 3x8
- Barbell Row - 4x10
- Face Pulls - 3x15
- Assault Bike - 6 x 20s ON / 40s OFF
- Heavy Bag - 3 rounds x 2 min
- Core: Ab Rollouts (3x10), Russian Twists (3x20)
- Footwork: 3-Cone Shuffle, Zig-Zag Drill
Day 3 - Legs + Plyometrics
- Back Squat - 4x8
- Walking Lunges - 3x10/leg
- Romanian Deadlifts - 3x12
- Box Jumps (low) - 3x3
- Core: Planks (3x45s), V-Ups (3x20)
- Footwork: Carioca Drill, Lateral Hops

Weeks 3–4: Power Phase


Day 1 - Push + Explosiveness
- Bench Press - 5x5
- Push Press - 4x6
- Incline DB Press - 3x10
- Contrast: Med Ball Chest Pass + 10s Max Punches
- Core: Anti-Rotation Press (3x10), Leg Raises (3x15)
- Footwork: Ladder Shuffle (4 rounds), Cone Hops (3 sets)
Day 2 - Pull + Conditioning
- Weighted Pull-Ups - 4x6
- Barbell Row - 5x6
- Face Pulls - 3x15
- Assault Bike - 6 x 25s ON / 35s OFF
- Heavy Bag - 4 rounds x 90s
- Core: Cable Crunches (3x15), Twisting Sit-Ups (3x15)
- Footwork: Sprint Shuffle, Cone Sprint Zig-Zags
Day 3 - Legs + Plyometrics
- Front Squat - 4x6
- Romanian Deadlifts - 3x10
- Depth Jumps - 3x3
- Broad Jumps - 3x5
- Core: Hanging Leg Raises (3x15), V-Ups (3x20)
- Footwork: Cone Slalom, Ladder Ickey Shuffle
Weeks 5–6: Peak Phase
Day 1 - Push + Power Focus
- Close-Grip Bench Press - 6x3
- Push Press - 5x4
- Med Ball Punch Throw + Sprint Shadowboxing - 4 sets
- Core: Decline Sit-Ups (3x20), Cable Rotations (3x12)
- Footwork: Dot Drill (2 rounds), Quick Ladder Combos (4 rounds)
Day 2 - Pull + Boxing Circuit
- Deadlifts - 6x2
- Chin-Ups (Weighted) - 4x6
- Boxing Circuit (3-5 rounds):
- Jump Rope - 1 min
- Push-Ups - 20 reps
- Shadowboxing - 1 min (fast hands)
- Core: Sit-Ups with Punch Finish (3x20), Bicycle Crunches (3x20)
- Footwork: In/Out Ladder, Circle Steps
Day 3 - Legs + Sprint Work
- Bulgarian Split Squat - 3x8/leg
- Hill Sprints or Sled Push - 6 x 20s
- Depth Jumps - 3x3
- Core: Hanging Wipers (3x10), Reverse Crunches (3x15)
- Footwork: Box Quick-Step Drill (3 rounds), Cone Slalom (3 rounds)

Weekly Format
Recommended Weekly Layout:
- Monday: Push + Explosive
- Tuesday: Pull + Conditioning
- Wednesday: Legs + Plyo
- Thursday: Push + Power
- Friday: Pull + Circuit
- Saturday: Legs + Sprint
- Sunday: Rest or Active Recovery

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