2 Day & 3 Day Boxing Strength and Conditioning Program for Power, Speed and Longevity
- Ravi Deol
- Jun 10, 2025
- 5 min read
Updated: Feb 19
Boxing strength and conditioning helps boxers build power, improve movement efficiency and stay resilient for long term performance. This program includes a 2 day option for active boxers and a 3 day option for gym goers who want extra development.
💾 Download Programs & Training Tables
Links below for members to access full training files, and for non-members to view structured plans on the page.
Total Body for 2 Days
DAY 1 | DAY 2 |
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 |
BENCH OR DUMBELL 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). |
This boxing strength and conditioning program forms the foundation of complete boxing performance development. Each section of this program connects to deeper guides covering specific elements of elite boxing preparation.
Dynamic Warm Up for Boxing
Boxing Speed and Power Training
Triphasic Training for Boxing Power
The Ultimate Guide to Strength and Conditioning for Boxing
🧩 How Progression Works
This 2 day full body program follows a 4 week mesocycle using progressive overload.
Each week, intensity (weight) increases slightly while reps decrease.
Focus on movement quality before increasing load if form is bad such as lower back arching on the barbell back squat.
Example-Week 1-5 reps | Week 3- 3 reps and week 4 deload 50-30% of 1RM.
Stay consistent and adjust load weekly for progression and recovery last week de-loading.
🧩 How Progression Works
This 2 and 3 day full body program follows a 4 week mesocycle using progressive overload.
Each week, intensity (weight) increases slightly while reps decrease.
Focus on movement quality before increasing load if form is bad such as lower back arching on the barbell back squat. Decrease weight and watch form in mirror or get training partner to watch form.
Example-
Week 1-5 reps
Week 2- 4 reps
Week 3- 3 reps
Week 4 de-load 50-30% of 1RM.
Stay consistent and adjust load weekly for progression and aid recovery in the last week by de-loading 50-30% of your 1 Rep Max. The same principle goes for Total Body for 3 Days
TRAIN HARD, FIGHT EASY 💪🏾
Total Body for 3 Days
DAY 1 | DAY 2 | DAY 3 |
WARM UP-RAISE BODY TEMPERATURE 3 MINS ON BIKE, TREADMILL OR WALKING IF YOU DONT HAVE ACCESS TO EQUIPTMENT | WARM UP-RAISE BODY TEMPERATURE 3 MINS ON BIKE, TREADMILL OR WALKING IF YOU DONT HAVE ACCESS TO EQUIPTMENT | WARM UP-RAISE BODY TEMPERATURE 3 MINS ON BIKE, TREADMILL OR WALKING IF YOU DONT HAVE ACCESS TO EQUIPTMENT |
STRENGTH | STRENGTH | STRENGTH |
1A. TRAP BAR DEADLIFT OR SUMO DEADLIFT FOR BETTER MOBILITY AND POWER-1A AND 1B IS A SUPERSET 1A AND THEN 1B STRAIGHT AFTER | 1A. FLAT BENCH CHEST PRESS | 1A. SQUAT VARIATION-BACK SQUAT OR GOBLET-WEIGHT IN FRONT OF YOU-1A AND 1B IS A SUPERSET 1A AND THEN 1B STRAIGHT AFTER |
CORRECTIVE EXERCISE | CORRECTIVE EXERCISE | CORRECTIVE EXERCISE |
1B. ISO STEP DOWN OR BODYWEIGHT REVERSE LUNGE | 1B. BANDED PULL APART | 1B. FORWARD BODYWEIGHT LUNGES |
ACCESSORY | ACCESSORY | ACCESSORY |
1.DUMBELL CHEST PRESS | 1.SPLIT SQUAT | 1.OVERHEAD PRESS OR UNILATERAL(SINGLE ARM)LANDMINE PRESS |
2.PULL UP OR ASSISTED PULL UP | 2.BARBELL GOODMORNING OR BARBELL RDL | 2.SINGEARM/UNLATERAL ROWS |
3.BODYWEIGHT LATERAL LUNGE OR WEIGHTED | 3.LATERAL REAR DELT SHOULDER COMPLEX | 3.BUDDY/HAMSTRING CURLS ON RESISTANCE MACHINE |
4.BICEP HAMMER CURLS | 4.HEEL WALKS 3 X 10YDS | 4.TRICEP EXTENSTION |
COOL DOWN-5-10 MIN TO BRING THE HEART RATE DOWN AND CAN PERFORM SOME STATIC STRETCHS TO RELAX THE MUSCLES BOTH UPPER AND LOWER. SUCH AS THE PRAYER STRETCH AND THE LYING GLUTE STRETCH FOR 30 SEC TO 1 MIN | COOL DOWN-5-10 MIN TO BRING THE HEART RATE DOWN AND CAN PERFORM SOME STATIC STRETCHS TO RELAX THE MUSCLES BOTH UPPER AND LOWER. SUCH AS THE PRAYER STRETCH AND THE LYING GLUTE STRETCH FOR 30 SEC TO 1 MIN | COOL DOWN-5-10 MIN TO BRING THE HEART RATE DOWN AND CAN PERFORM SOME STATIC STRETCHS TO RELAX THE MUSCLES BOTH UPPER AND LOWER. SUCH AS THE PRAYER STRETCH AND THE LYING GLUTE STRETCH FOR 30 SEC TO 1 MIN |
Off Season Application of Triphasic Training for Boxing
Triphasic training is best implemented during the off season when the primary goal is to develop maximum strength, improve force transfer and build explosive power without interfering with boxing skill performance. The eccentric and isometric phases place high stress on the muscular and nervous systems and can cause significant delayed onset muscle soreness (DOMS). This fatigue can negatively affect punching speed, timing, coordination and overall boxing performance if performed during active fight preparation or competition periods.
By placing triphasic training in the off season, boxers can fully adapt to the increased strength demands without compromising technical training, sparring quality or competition readiness. This structured progression builds a foundation of strength and power that can later be converted into sport specific speed and explosive performance closer to competition.
Advanced boxers can also implement structured phase based strength methods such as triphasic training to maximize force transfer and explosive power. View the full Triphasic Training for Boxing guide here.
Phase | Weeks | Tempo | Primary Goal | Boxing Performance Benefit |
Eccentric | 1-2 | 5-0-X-0 | Build eccentric strength and tissue resilience | Improves deceleration, control and injury resistance |
Isometric | 3-4 | 3-3-X-0 | Improves stability and force transfer | Improves punch stability and force transfer |
Concentric | 5-6 | X-0-X-0 | Maximum explosive power | Improves punching power and explosive movement |
👇🏾 View the full 2 day and 3 day boxing strength and conditioning program here.
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TRAIN HARD, FIGHT EASY 💪🏾
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