2 Day & 3 Day Boxing Strength and Conditioning Program for Power, Speed and Longevity
- Ravi Deol
- Jun 10, 2025
- 3 min read
Updated: Nov 18, 2025
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). |
🧩 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 |
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TRAIN HARD, FIGHT EASY 💪🏾
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