Boxing Strength Training

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7 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5 day boxing routine based on increasing stamina, endurance, building muscle, strength and overall improving physical condition for boxing.

With this 5 day split you will be working out with weights for 3 days a week to build muscle and gain strength; followed by 3 days of cardio training for increasing endurance and stamina.

In the weight lifting splits you will spend 1 day to train only lower body, then splitting upper body and lower body then a final workout day training only upper body. This training style will help with an overall physical muscle building and proportional physique.

For each exercise you want to perform 4 to 5 sets per exercise. As you are looking to gaining muscle and endurance you want to keep your repetitions between 12 and 14 reps for each set.

*** Notes :

Stretching and warming up before working out is key to prevent injury.

As a boxer you do not want to bulk up in muscle as that will slow you down, you have want to have strength, speed and endurance to outlast your opponents.

Make sure with any boxing training that stay hydrated as boxing is a physically demanding sport.

Diet is also key for boxing training to make the clean and massive gains that you are looking for.

Workout 9 exercises, 1 hr 24 mins

Barbell Squat	4x14 reps	rest: 60s
Leg Press	4x14 reps	rest: 60s
Calf Press On Leg Press	4x14 reps	rest: 60s
Standing Barbell Calf Raise	4x14 reps	rest: 60s
Leg Extensions	4x14 reps	rest: 60s
Wide Grip Lat Pulldown	4x14 reps	rest: 60s
Cable Seated Row	4x14 reps	rest: 60s
Barbell Behind The Back Wrist Curl	3x15 reps	rest: 60s
Pull Ups	3x14 reps	rest: 60s

Cardio/Practice 3 exercises, 26 mins

Jump Rope	0x0 reps • 300m	rest: 10s
Boxing	0x0 reps • 360m	rest: 30s
Treadmill Running	0x0 reps • 600m	rest: 20s

Workout 8 exercises, 1 hr 25 mins

Barbell Lunge	4x14 reps	rest: 60s
Seated Leg Curl	4x14 reps	rest: 60s
Dumbbell Bench Press	4x14 reps	rest: 60s
Dumbbell Incline Bench Press	4x14 reps	rest: 60s
Barbell Triceps Extension	4x14 reps	rest: 60s
Barbell Shrug	4x14 reps	rest: 60s
Dumbbell Alternate Bicep Curl	4x14 reps	rest: 60s
Standing Military Press	4x14 reps	rest: 60s

Cardio/Practice 3 exercises, 31 mins

Jump Rope	0x0 reps • 360m	rest: 10s
Boxing	0x0 reps • 480m	rest: 30s
Treadmill Running	0x0 reps • 720m	rest: 20s

Cardio/Practice 0 exercises, 5 mins

Workout 9 exercises, 1 hr 29 mins

Barbell Bench Press	4x14 reps	rest: 60s
Barbell Incline Bench Press	4x14 reps	rest: 60s
Barbell Close Grip Bench Press	4x14 reps	rest: 60s
One Arm Dumbbell Row	4x14 reps	rest: 60s
Back Extensions - Hyperextensions	4x14 reps	rest: 60s
Dumbbell Shoulder Press	4x14 reps	rest: 60s
Barbell Up Right Row	4x14 reps	rest: 60s
Barbell Behind The Back Wrist Curl	3x15 reps	rest: 60s
Chin Up	3x14 reps	rest: 60s