Boxing Power Program - Amateur
- Ravi Deol
- Apr 14
- 2 min read
Total Body for 2 Days
Week 1 of compound movement of the hinge trap bar or straight bar ideally the trap bar please.
Week | Sets | Reps | Rest | % OF 1RM |
Week 1 | 3 | 6 | 3 mins | 70 |
Week 2 | 3 | 5 | 3 mins | 72.5 |
Week 3 | 3 | 4 | 3 mins | 75 |
Week 4 | 3 | 3 | 3 mins | 80 |
Exercise | Sets | Reps | Iso hold | Rest |
Iso Step Down | 3 | 6 each leg | 10 secs | 90 secs |
Exercise | Sets | Reps | Rest | % OF 1RM |
Unilateral Chest Press | 3 | 8 Each Side | 60 Secs | Moderate Load |
Unilateral Landmine Press | 3 | 8 Each Side | 60 Secs | Moderate Load |
Unilateral Lunges | 3 | 8 Each Side | 60 Secs | Moderate Load |
Pull Ups (Monday) | 3 | As Many Reps As Possile (Leave 1-2 Reps in Reserve) | 60 Secs | Bodyweight-Relative Strength |
Biceps and Triceps (Friday) | 3 | 10 reps | 60 Secs | Moderate Load |
DAY 1 Monday | DAY 2 Friday |
3 minutes on bike, treadmill, or brisk walk to raise body temperature. Dynamic movements for upper and lower body. | 3 minutes on bike, treadmill, or brisk walk to raise body temperature. Dynamic movements for upper and lower body. |
STRENGTH | STRENGTH |
Trap bar or sumo deadlift Reduce reps each week as intensity increases. Focus on mobility and control. | Goblet squat or back squat Reduce reps each week as intensity increases. Focus on mobility, depth and control. |
CORRECTIVE EXERCISE | CORRECTIVE EXERCISE |
ISO STEP DOWN OR REVERSE LUNGE | ISO STEP DOWN OR REVERSE LUNGE |
ACCESSORY | ACCESSORY |
UNILATERALDUMBELL CHEST PRESS | UNILATERAL SHOULDER PRESS-(SINGLE ARM PRESS) SEATED OR STANDING |
UNILATERAL LUNGES(SINGLE LEG)/STATIONARY/DYNAMIC | UNILATERAL(SINGLE LEG)LUNGES/STATIONARY/DYNAMIC |
PULL UPS X3 SETS AMAP(AS MANY AS POSSIBLE) | BICEP AND TRICEPS |
PLANK/SIDE PLANK X3 SETS 30SEC/1MIN | PLANK/SIDE PLANK X3 SETS 30SEC/1MIN |
5–10 minutes light cardio to lower heart rate. Static stretches-prayer stretch and lying glute stretch (30–60 seconds each). | 5–10 minutes light cardio to lower heart rate. Static stretches- prayer stretch and lying glute stretch (30–60 seconds each). |
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