BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

CONTENTS

OVERVIEW 4

MYTHS 5

LEVEL 1 BOXING S&C

DYNAMIC WARM-UP 6

PLYOMETRICS 7

BALLISTICS 7

PERFORMANCE
PHASES 8

CONDITIONING 9

DISCLAIMER 19

PROGRAMME

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OVERVIEW MYTHS

I want to address some myths first before we start, as I want you to have a clear vision as to why you
are carrying out this programme the way it is designed.

"You will gain too much muscle and move up in weight case"
This is not the case, if you are performing a standard “bodybuilding” programme then muscle
hypertrophy will occur and will lead to an increase in weight. However, with this programme our
goal is strength, power and conditioning, not hypertrophy, so there is no likelihood that you will
have to move up in weight class.

"lifting weight makes you slow”

Again this is a common misconception, that has been disproven now thousands of times in scientific
For Boxing it is imperative that you have a good foundation of Strength & Conditioning. If literature. This programme will make you substantially more powerful and faster.
you look at all the top Boxing athletes in the world you will see they are doing some
form of S&C. This is not a coincidence. Simply put a faster, stronger and more "Just train more BOXING if you want to get better"
conditioned athlete are harder to beat.
This is an oversimplification. If this was the case, then S&C would not exist as it wouldn’t be needed.
Whether you are a hobbyist or a serious competitive athlete this programme will take Just like you need to train and practice your jab you need to do the same with your strength.
your game to the next level.

Boxing is a very unique sport. It requires all aspects of athletic ability to compete at the highest “I Don’t have time"
levels. In addition to this you could be fighting 3 rounds or 12! So this requires all the energy
systems to be at their peak levels. Fortunately, I have designed this programme so all these bases the sessions are roughly 1hr and are only 3x a week. 99% of us can make room for this in our lives.
are covered!
This S&C programme is designed for simplicity. Although there is complex science behind all the
phases in this programme, it is written and put together in such a way that you do not need to be a
Sports Scientist or Strength & Conditioning Coach to understand it. This is something that is hugely
important for me at Enhanced Sports Performance. Time and time again I have spoken to high level
athletes who are frustrated by their S&C programme as they simply do not understand it. So, I have
addressed this in this programme.

The programme itself consists of 3 distinct phases, in each phase we will have specific main focus,
whilst also developing other areas alongside this. Each phase will have 3 training days.
Follow the programme as its written do not try to adjust or edit the training too much as its
structured in a specific way to elicit the best adaptations. However, if you are tired or have injuries,
do not try and push through, this will only run you down more, take the day off, reset and come back
to it.
Take a look at Heart Rate Variability (HRV) if you would like to learn more about recovery.

Now lets get into it...

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BOXING 10 WEEK S&C PERFORMANCE PROGRAMME BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

WHY 10 WEEKS? PYLOMETRICS

I have found this to be the best duration for a “fight camp” as it allows for enough time for our In simple terms, plyometrics means jump training. It is an excellent way to increase explosiveness
specific adaptations to be met. 12 Weeks or 8 Weeks is also an option however I have found that 12 and is a MUST in any good S&C programme. There are 100s of different plyometrics and variations.
Weeks results in overtraining and fatigue whilst 8 weeks simply isn’t long enough. But the main thing when carrying out plyometrics is maximum output and making sure you are doing
so under control. When done correctly this will develop your fast-twitch fibres, increase tendon
This programme is for a “fight camp” or “competition camp” however it is designed in such a way strength, and efficiency of neuromuscular system. This will increase your ability to move in and out
that means it can be repeated as many of times as you want and can be done at any time throughout of the pocket better.
the year.
You can also extend the lengths of the first two blocks to as much as 8 weeks, if you haven’t a
competition lined up or if you just feel you are still improving.
BALLISTICS
However, the last block must only be 2 weeks and must be done 2 weeks out from a competition. The
last week before competition should be used for rest. Ballistic training should not be confused with Plyometrics however some exercises are both ballistic
and plyometric in nature. Ballistic training is a form of training that requires you to release the
weight explosively. Its superb for acceleration and developing power. This is because due to the fact
you release the weight (or in this programme Medicine Ball) there is very minimal deceleration
phase. As with Plyometrics the main thing with this type of training is maximum intent in every rep!
DYNAMIC WARM-UP

TO BE CARRIED OUT BEFORE EVERY SESSION

A dynamic warm-up is a warm-up through movement, rather than a static hold. It increases blood
through to the muscles and wakens up the Central Nervous System (CNS). You should NEVER do
static stretches before a workout; it drastically decreases power! So, as a general rule - Dynamic
before. Static after. If you are stiff in a specific area concentrate on this area for longer, for most
combat athletes this will be your hips and shoulders.
I like to start from the ground up when working through my Dynamic Warm-up, the exercises
themselves are less important, so figure out ones you like the most then stick to them. I have given
you my standardised Dynamic Warm-up but feel free to change the exercises out for ones you may
prefer. Boxers tend to have tight hamstrings and shoulders so look for that.
Remember the Dynamic Warm-up isn’t only about the body, but it is also for preparing the mind. Its
vitally important that you do not rush it.

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BOXING 10 WEEK S&C PERFORMANCE PROGRAMME BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

PHASES CONDITIONING

Phase 1 - We will develop your foundations, concentrating predominately on strength. Strength is Aerobic - The aerobic energy system uses oxygen to produce energy. This energy is store and used
the foundation of athletic performance, increasing your strength will make you more injury resilient, for longer periods of exercise at a low intensity. Think marathons. It is essential that Boxing fighters
faster and more agile among many more things. Stronger people are harder to kill! That’s just a fact! have a good Aerobic energy system due to the fact that fights can be from 3x3 minute rounds to 3x12
minutes. However, this system cannot create power very well, this is why marathon runners are
You will see that there is A) and B) this means it’s a “Superset”. Due to the long rest time – minimum typically not very explosive athletes. Too much of this training however is a bad thing, it will make
of 2 minutes - we do not want to waste that time, so we incorporate either a mobility or core you less explosive. This is why you must be careful with the number of miles you run per week or
exercise during this rest time, so we are able to get more work in. how much slow paced cardio you perform.
Always track your weights each week, do not jump in weight by too much, this will result in poor
technique, injury and missed lifts. Increase weights by 2.5kg to 5kg max each week. The last two reps
of every set in this phase should be struggle.
Anaerobic Lactic - This energy system can last up to 120s long. This is typically used for, longer
Session Duration: 60 to 70 mins combinations, pressuring your opponent, or trying to get that finish! It is powerful however the
downside is that it creates that burning feeling in your muscles which then results in your arms
and/or legs feeling heavy. It is therefore important that we become effective in buffering out the
lactate in the body.
Phase 2 - In this phase we will turn our new found strength into power whilst also developing our
Anaerobic ability. We develop our power by reducing the weight lifted and focusing on moving the
bar as quickly as possible.
Anaerobic Alactic - This is your more powerful energy system, this is used for that knockout
You will see I have suggested certain percentages of your 1 Rep Max (RM) for your lifts, this is so punch! Its great! Unfortunately, it only last up to 12 seconds. This is probably the energy system that
that your bar speed is fast. We do not want to be a strong slow guy so this is important in your is trained the worst. It requires short work time and long rest duration which is hardly ever done by
athletic development. Do not try to continue maximum strength training at this time. To work out athletes.
your 1rm take the highest weight you have used for the designated reps in the programme and put it
into an online 1 rep max calculator to gain a rough estimate.
Session Duration: 60 to 70 mins Competition Simulation - This is exactly as it sounds. Are you ready to compete? Let’s find out!
All-out effort, no pacing yourself just go for it. This is less about the science of conditioning and
more about the grit and determination needed to win your fight!
Phase 3 - Is known as the “Peaking” / “Tapering” phase or I like to call it “The less is more phase”.
This might seem strange, but it is in this phase that you will usually have your hardest training and
then start cutting out calories. So, we need to make sure that we are not overtraining. We will use a
training protocol called ‘Contrast Training’ this elicits a response in the body known as Post
Activation Potentiation. But don’t worry about all the fancy science too much just know that by doing
this you will be in peak condition for your fight.
To perform the Isometric in this phase you will need to place the bar under something that will not
move so you can drive as hard as you can. You should push/pull the bar as hard as possible for 5
seconds. Then immediately go into your explosive exercise.
Session Duration: 45 mins

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PHASE 1
WORKOUT 1

Ballistics – Medicine Ball - 3kg/6lbs – Rest as Required

Med Ball Slams 3x5

Med Ball Rotational Slams 3x3 E/S

Med Ball Kneeling Slams 3x3 E/S
Med Ball Supine Chest Pass 3X3

Strength

Exercise REPS + SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4

1
A) Box Squats 3x5 2 mins
B) Hollow Hold 3x30s e/s

2
A) Bench Press 3x6 2 mins
DYNAMIC WARM-UP B) Bodyweight
Cossack Squat 3x6 e/s
Perform this warm up before every session, it should take roughly 10 minutes.
3
FIRST RAISE HEART RATE BY JUMPING OR SKIPPING FOR 4 MINUTES. A) Weighted Chin 3x6 2 mins
Ups
B) Split Stance 4x30s e/s
Pallof Hold
Quadruped Fire Hydrants 5 each side
4 3x10 e/s 30s
A) Kroc Rows
Quadruped Hip Circles (forward & back) 5 each side Forward + Back
B) Banded face pulls 3x12
Quadruped Donkey Kicks 5 each side
Supine Leg Raises 5 each side CONDITIONING

Glute Bridges 5 Max sprints 30s on 3 minutes off x3

Greatest Stretch in the World 5 each side Notes: Best to perform on Curve Treadmill, However if unavailable, it can be done on normal treadmill, assault bike or prowler

Pogo Jumps 10

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BOXING 10 WEEK S&C PERFORMANCE PROGRAMME BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

WORKOUT 2 WORKOUT 3

Plyometrics - Rest as Required REPEAT PLYOMETRICS FROM WORKOUT 2

Pogos 2x10 Strength

Pogos Single leg 2 x 10 e/s Exercise REPS + SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4

Single leg lateral jumps 3x6 1

A) Floor Press 3x5 2 mins
Weighted Box Jumps (hold Med ball – 3/5kg) 2x5 B) Banded Pull 3x10 e/s
Aparts
Strength
2
A) RDLs 3x6 2 mins
Exercise REPS + SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4 B) Banded Side 3x10 e/s
Steps
1
A) Trapbar Deadlifts 3x5 2 mins 3
A) Bent Over Rows 4x6 2 mins
B) Banded Side Step 3x10 e/s
B) Supine YWTs 4x10 e/s

2
A) Landmine Press 3x6 90s
CONDITIONING
B) Pallof Rotations 3x10 e/s

3
Cardiac Output Run 2 Mins on 1 min off x4
A) Inverted Rows 3x12 60s
Notes: Use a HR monitor if you have one. On the final round see how many beats you can drop in 60s, this is a good indication of fitness. Over
B) Pallof Rotations 3x12 55+ is in the elite level!
)

OPTIONAL RUN To Be PERFORMED THROUGHOUT THE 10 WEEKS (Recommended For those doing longer rounds)
CONDITIONING
30- 60 minutes nasal only breathing run or bike Perform on rest day, promotes recovery.
Very Slow pace.
Explosive Repeats 10s on 1 minute shadow boxing
Week 1 - 10 sets
Week 2 - 13 sets
Week 3 - 16 sets
Week 4 - 20 sets

Notes: Use Assault bike, keep a eye of RPM, try to maintain throughout the sets.

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BOXING 10 WEEK S&C PERFORMANCE PROGRAMME BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

PHASE 2
WORKOUT 1 WORKOUT 2

Ballistics – Medicine Ball - 3kg/6lbs – Rest as Required Plyometrics - Rest as Required

Med Ball Slams 3x6 Weighted Box Jumps 3x5

Med Ball Rotational Slams 3x3 E/S Bounding Broad Jumps 3x3
Med Ball Punch 3x6 E/S Single Leg Rotational Box Jumps 3x3 e/s

Knees To Feet Jump to Broad Jump 2x5

POWER

Exercise REPS + SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4 POWER

1 3x5 60s Exercise REPS + SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4
A) Box Squats
@60% 1RM
1 4x6 60s
B) Side plank 3x20s e/s A) Trap Bar Jumps
@50% 1RM
2
A) Bench Press 3x6 60s B) Banded Pull Aparts 4x12
@60% 1RM
2
B) Russian Twists 3x10 e/s A) Explosive 4x6 60s
Landmine Punch
@50% Landmine
3 weight
A) Body Weight 3x6 60s 4x8 e/s
Explosive Chin Ups B) Pallof Explosive
Rotations
B) Side Lying 3x8 e/s
Thoracic Rotations 3 60s
A) Explosive 4x10
4 Banded Rows
A) Bench Neck 45s
3x5s B) Banded Upright 4x10
Isometrics Rows
B) Banded Face 3x15 C) Banded Facepulls 4x12
Pulls

CONDITIONING
CONDITIONING
Assault Bike/Prowler 6s on 10s off X12
Anaerobic Lactate Runs Warm up - 4 mins on 1 min off
30s on 30s off Week 5 - 12 reps
Week 6 - 15 reps
X5 Week 7 - 18 reps
Week 8 0 20 reps
Notes: Concentrate on lowering HR between rounds, this is a skill that can be developed and can make a huge difference in the fight
Notes: 100% effort required! If you are using assault bike try to keep the RPMs high throughout rounds. If you are using the prowler do not go
heavy, its fast and explosive.

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BOXING 10 WEEK S&C PERFORMANCE PROGRAMME BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

WORKOUT 3
PHASE 3
POWER
WORKOUT 1

Exercise REPS + SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4

Speed + Agility – Rest as Required
1
A) Floor Press @60% 4X6 90s
Line Hops (Forward + Back) 3x10s
1RM
B) Side Planks 3x30s e/s Lateral Line hops
Rotations 3x10s
2 4x6 90s Push Up Sprints 2x10m
A) RDLs @50% 1RM
2 secs down explosive on the
way up
Falling Start Sprints 2x10m
B) Pallof Explosive 4x10 e/s
Press
contrast training
3 4x6 60s
A) Pendlay Rows
@50% 1RM Exercise REPS + SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4

B) Weighted YWTs 4x10 1

A) Isometric Squat 3x5s 2mins

B) Tuck jumps 3x5

CONDITIONING
2
A) Isometric Bench 3x5s 2mins
Cardiac Output Run Press
2mins on
1min off B) Clap Push ups 3x5
x4
3
Notes: 100% effort, should achieve maximal heart rate, track recovery by beats in 60s
A) Isometric 3x5s 2mins
Deadlifts
B) KB Swings/ 3x8
Explosive pull
throughs

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BOXING 10 WEEK S&C PERFORMANCE PROGRAMME BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

WORKOUT 2 WORKOUT 3

CONDITIONING Speed + Agility – Rest as Required

Cardiac Output Run Warm-up – 4 Mins on 1 Min Off Single Leg Line Hops 3x10s e/s
3 mins on; Single Leg Lateral Line Hops 3x10s e/s
1. Burpee Sprints – 20s on 10s
Shadowboxing Push Up Sprints 2x10m
2. Med Ball Slams – 20s on 10s
Shadowboxing Falling Start Sprints 2x10m
3. Kettlebell Swings (16kg/35lbs) – 20s on
10s Shadowboxing contrast training
4. Battleropes – 20s on 10s Shadowboxing
Exercise REPS + SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4
5. Burpee Sprints – 20s on 10s
Shadowboxing 1
A) Isometric Squat 3x5s 2mins
6. MAX Shadowboxing - 30s
B) Tuck jumps 3x5
1 min off 2
X3 - 6 A) Isometric Bench 3x5s 2mins
Press
B) Supine med ball 3x5
(Amateurs 3 rounds, Professionals 6 rounds) chest pass
3
A) Isometric 3x5s 2mins
Notes; During the 10s of shadowboxing we want it to be a steady pace, mainly straight punches, and working on lowering HR Deadlifts
Max Shadowboxing – Should be all out, fast pace. FINISH THE ROUND STRONG! B) KB Swings/ 3x8
Explosive pull
During the 1-minute break and concentrate on lowering your HR as much as possible. throughs
Due to the intensity of the work out this is the only thing you should be doing in this session. However, you can add some static stretching after to
cool down and promote recovery

DISCLAIMER
The information provided in this programme is for education purposes only. I am not a doctor or
physiotherapist, always consult your doctor or qualified health professional before performing this
programme. No part of this programme should be reproduced or distributed to any person who has not
bought this programme. All Copyrights are reserved. Boxing 10 Week S&C Performance Programme.

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