LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

LEVEL 2 BOXING CONTENTS

OVERVIEW 4

S&C PERIODISATION
ADVANCED PLYOMETRICS
TESTING
4
5
5

PERFORMANCE
CONTRAST PHASE 6
CONDITIONING 6
DISCLAIMER 29

PROGRAMME

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OVERVIEW 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.

Welcome to Level 2 of the Enhanced Sports Performance Boxing S&C Plan.

This programme is an advancement of Level 1, it requires you to have a base level of strength and
conditioning already, so please make sure you have taken yourself through the Level 1 programme.
ADVANCED PLYOMETRICS
Although this programme is more advanced, I have made sure that it is easy to understand. If you In this plan we will be using more advanced plyometrics than before - if you are over 100kg please
follow me on any social media platforms, you will know how important this is to me. be careful when carrying out these plyometrics. If you have any pain in the knee or ankle caused by
these plyometrics please reduce the intensity or the volume.
This programme contains TESTING. There is a saying in S&C “if we are not assessing your
guessing” so you are going to carry out your testing on your first session, then one of your last I like using plyometrics that are unilateral and multidirectional in nature, these kind of plyos are
sessions, this will show you without doubt the improvements you have made. advanced however will give you huge benefits when carried out correctly.

Unlike the last programme we will not be focussing on specific blocks of training – known as block
periodisation. Instead, we will train using a concurrent method that allows us to train all aspects of
performance at the same time. TESTING
To make sure we are training optimally you should be using HRV (heart rate variability) as well as Perform testing BEFORE you start your programme, try to also carry out when you are fresh so it is
trying to keep your timetable of training consistent. This will make a huge difference to your accurate.
performance and recovery.
To perform the lower body power testing, stand beside a tape measure, jump and measure the
distance at your heals. When performing the single leg jump, make sure you land on two legs, this is
to reduce knee stress and make it easier to measure.
WHAT IS CONCURRENT PERIODISATION? When carrying out the strength tests there are two options. If you are comfortable, you can find out
your 1RM but a 3RM is fine also.
Concurrent periodisation is the development of multiple physical performance elements at the same
time. So instead of developing strength only for 6 weeks, then moving onto Power for 4 weeks we Once you know your 1RM (if using 3RM use a 1RM calculator online to find it out) use 80% of this
will now be training, strength, power, and cardiovascular systems simultaneously. when carrying out the strength exercises.

This is a more advanced training method; however, I have seen huge benefits with my more For example, if you have a 100kg bench press you would want to train with roughly 80kg and above
experienced athletes when they use this method. to develop strength.
For the muscular endurance test, all that is needed is a stopwatch, make sure you perform full reps,
be strict with yourself.

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For the muscular endurance test, all that is needed is a stopwatch, make sure you perform full reps,
be strict with yourself. DYNAMIC WARM-UP
The final test is Power Endurance, is to be carried out on any piece of equipment that you can go Perform this warm up before every session, it should take roughly 10 minutes.
maximally on and you can tract some kind of metric (speed, watts, RPM etc). We have found it best
to be carried out on an assault bike however. Note the max RPM/Watts you see, then you need to FIRST RAISE HEART RATE BY JUMPING OR SKIPPING FOR 4 MINUTES.
note the lowest RPM/Watts

CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE

Contrast training (Weeks 9 & 10)
Quadruped Fire Hydrants 5 each side
This is when we peak for the fight, if you have no fight coming up you can extend phase 1 and 2 by 1
week each and miss this phase out until you have a fight lined up. In the level 1 programme this is
done by performing isometrics, but due to this being the more advanced we now are lifting 90% our
1 rep max. If you are not comfortable with this you can performing isometrics instead, it will still
elicit the same physiological response.

5 Each Side
Quadruped Hip Circles Forward + Back
(forward & back)

CONDITIONING
Aerobic - The aerobic energy system uses oxygen to produce energy. This energy is store and used
for longer periods of exercise at a low intensity. Think marathons. It is essential that Boxing fighters
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 Quadruped Donkey Kicks 5 Each Side
typically not very explosive athletes. Too much of this training however is a bad thing, it will make
you less explosive. This is why you must be careful with the number of miles you run per week or
how much slow paced cardio you perform.

Anaerobic Lactic - This energy system can last up to 120s long. This is typically used for, longer
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.
Supine Leg Raises 5 Each Side
Anaerobic Alactic - This is your more powerful energy system, this is used for that knockout
punch! Its great! Unfortunately, it only lasts up to 12 seconds. This is probably the energy system that
is trained the worst. It requires short work time and long rest duration which is hardly ever done by
athletes.

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CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE

TESTING
Glute Bridges 5
CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE LOWER BODY POWER Distance (inches/cm)

Broad Jump

5 each side
Greatest Stretch In the
World

Broad Jump Right Leg

Pogo Jumps 10

Broad Jump Left Leg

Supine Leg Raises 5 Each Side

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CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE Strength Testing Weight KG/lbs CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE Power Endurance Max & Lowest RPM

Bench Press 1RM/ 3RM Assault Bike Power Test - 1)

30s on 60s off x2
2)

Squat 1RM/3RM

UPPER BODY STRENGTH

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

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Deadlift 1RM/3RM
Med Ball Slams 3x5

CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE Muscular Endurance Repetitions

Med Ball Punch 3x3 E/S
Push Up Test 60S

Med Ball Kneeling Slams 3x3

Chin Up Test 60S

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CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE Sets +

Exercise Reps REST WEEK 1 WEEK 2 WEEK 3 WEEK 4
(3 sets of
6 reps =
Med Ball Supine Chest 3x3 3x6)
Pass
4) Chin Ups 120s
3x5

5) Rotator Cuff 3X10 e/s

UPPER BODY STRENGTH

Sets +
Exercise Reps REST WEEK 1 WEEK 2 WEEK 3 WEEK 4
(3 sets of
6 reps =
3x6)

1) Bench Press 120s 6) Core Circuit – 30s each 60s

3x5 A) Star Plank (e/s)
3 rounds

2) Landmine Press B) Hollow Hold

3x6 e/s 120s

C) Pallof Hold (e/s)

3) Tate Press 3X10 60S

D) Sprinter Sit ups

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LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME LEVEL 2BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

CONDITIONING LOWER BODY STRENGTH

Max Aerobic Run 2 mins on 1 minute off x4 REPS +

Exercise SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4
Notes: Concentrate on lowering HR between rounds, this is a skill that can be developed and can make a huge difference in the fight.
Get HR to MAX 1A) Trap bar 3x5 2mins
Deadlifts

LOWER BODY STRENGTH

Plyometrics - Rest as Required
1B) Banded Side
Steps
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Weighted Pogos 2x10

(2kg each hand)

2) Romanian Deadlifts 3x6 90s

Knees to feet to broad 3x5

jump
3) Bulgarian Split Squats 3x5 e/s 60s

Depth Drops 2x5 CONDITIONING

Anaerobic Power – 10s on 1 minute shadow boxing

Week 1 – 12 Sets
Week 2 – 15 Sets
Week 3 – 18 Sets
Week 4 – 22 Sets

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

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FULL BODY POWER OPTIONAL WORKOUT

REPEAT PLYOMETRICS FROM WORKOUT 1 OPTIONAL RUN To Be PERFORMED ONCE THROUGHOUT THE 10 WEEKS (Recommended For those doing more rounds)
REPS +
Exercise SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4 30- 60 minutes nasal only breathing run or
bike
1) Landmine 3x8 60s
Thruster Perform on rest day, promotes recovery.
Very Slow pace.

PHASE 2 - FULL BODY STRENGTH

WORKOUT 1
2) Speed Squats 4x6 60s Ballistics – Medicine Ball - 3kg/6lbs – Rest as Required

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Med Ball Slams 3x6

3) Pendlay Rows 4x6 60s

4) Trapbar Deadlift 3x8 60s

Jumps
Med Ball Rotational Slams 3x3 e/s

CONDITIONING

Aerobic Base Builder 4 Mins on 2 min off x4 Med Ball Step Back Punch 3x6 e/s

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
55+ is in the elite level!

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LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME LEVEL 2BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

FULL BODY STRENGTH Exercise

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

4 A) Bench Neck 3x 5 (5s 45s

Isometrics hold)
REPS +
Exercise SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4

1A) Floor Press 3X5 120s

3x15 45s
4B) Banded Face Pulls

1B) Side Plank 3X20 e/s

CONDITIONING

Assault Bike 30s on 1 min off x2

2A) Box Squats 3x6 120s
Notes; Hit max RPM/Watts within 10s, and maintain the RPM/Watts best you can.

B) Russian Twists 3x10 e/s FULL BODY POWER

WORKOUT 2
Plyometrics - Rest as Required

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3A) Bulgarian Split Squats 3x5 (5s 120s
hold)
Weighted Box Jumps 3x5

B) Side Lying Thoracic 3x8 e/s

Rotations

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CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE REPS +

Exercise SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4

2) Pallof Explosive 4x10 e/s 30s

Bounding Broad Jumps 3x3 Rotations

3) Trapbar Deadlift 4x10 60s

Jumps
Single Leg Rotational 3x3 e/s
Jumps

4) Banded Kettlebell 4x10 30s

Swings

Knees To Feet Jump to 2x5

Broad Jump

CONDITIONING

Assault Bike/Prowler/ Hill Sprint 10s on 2 mins off x10

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. If performing hill sprints, do not make hill too steep, this will slow down speed.

WORKOUT 2

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

1) Landmine Punch
3X6 e/s 60s

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LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

CONDITIONING
WORKOUT 3

REPS + Repeated Sprint Ability 6s on 10s off x

Exercise SETS REST WEEK 1 WEEK 2 WEEK 3 WEEK 4 Week 5 – 12 Sets
Week 6 – 14 Sets
Week 7 – 16 Sets
1) Speed Squats 4x6 60s Week 8 – 18 Sets
Notes: Best performed on assault bike.

RE-TESTING
2A) Speed Bench 4x10 60s

CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE LOWER BODY POWER Distance (inches/cm)

Broad Jump

2B) Pallof Explosive

Rotations
4x10 30s

Broad Jump Right Leg

3A) Pendlay Rows 4x6 90s

3B) Weighted YWTs 4x10

Broad Jump Left Leg

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LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE Strength Testing Weight KG/lbs CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE Power Endurance Max & Lowest RPM

Bench Press 1RM/ 3RM Assault Bike Power Test - 1)

30s on 60s off x2
2)

Squat 1RM/3RM
WEEKS 9&10
Speed + Agility – Rest as Required

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Deadlift 1RM/3RM
Line Hops 3x10s
(Forward + Back)

CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE Muscular Endurance Repetitions Lateral Line hops 3x10s

Push Up Test 60S

Push Up Sprints 2x10m

Chin Up Test 60S

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REPS + WEEK 9 WEEK 10

CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE Exercise SETS REST

3A) Trapbar 3X2 2mins

Falling Start Sprints 2x10m Deadlifts (90% 1RM)

B) KB Swings 3x8
(banded if possible)

CONTRAST TRAINING

REPS + WEEK 9 WEEK 10

Exercise SETS REST
WORKOUT 2
1A) Box Squats (90% 3X2 2mins
1RM)
Speed + Agility – Rest as Required

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B) Tuck Jumps 3x5 Line Hops 3x10s

(Forward + Back)

2A) Bench Press 3x2 2mins

(90% 1RM)
Lateral Line hops 3x10s

B) Clap Push ups 3x8

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LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME LEVEL 2 BOXING 10 WEEK S&C PERFORMANCE PROGRAMME

CLICK BELOW TO VIEW THE EXERCISE ON YOUTUBE REPS + WEEK 9 WEEK 10

Exercise SETS REST

Push Up Sprints 2x10m 3A) Trapbar 3X2 2mins

Deadlifts (90% 1RM)

B) KB Swings 3x8
(banded if possible)
Falling Start Sprints 2x10m

CONTRAST TRAINING
DISCLAIMER
The information provided in this programme is for education purposes only. I am not a doctor or
REPS +
physiotherapist, always consult your doctor or qualified health professional before performing this
Exercise SETS REST WEEK 9 WEEK 10 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 Level 2 S&C Programme.
1A) Box Squats (90% 3X2 2mins
1RM)

B) Tuck Jumps 3x5

2A) Bench Press 3x2 2mins

(90% 1RM)

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