USA Boxing International Open Strength & Conditioning Plan
by USA Boxing
USA Boxing International Open Strength & Conditioning Plan
Week 1
Monday: Strength
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each
High Knees 2x20 (10 each)
Workout: Complete as One Superset
Squat 3x10
Lunge 3x10 each
Jump Squat 3x10
Side Plank 3x30s each
Push Up w/3s lower 3x10
Pull Up w/3s hold on top 3x5
Dead Bug 3x10 each
Tuesday: Conditioning
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each
High Knees 2x20 (10 each)
Workout: Run/Bike/Row/Versa
3 mins on/2 mins off x 8
Wednesday: Strength
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each
High Knees 2x20 (10 each)
Workout: Complete as one Superset
3 Rounds, 2 mins between sets
Glute Bridge 3x15
Reverse Lunge 3x10 each leg
Lateral Lunge 3x10 each leg
Burpee 3x10
Chin Up 3x5
Bird Dogs 3x10 each side
Over Head Sit Ups 3x15
Plank 3x20 seconds
Thursday: Conditioning
Warm Up:
Jump Rope 2x60s
Arm Circles 2x10 each
High Knees 2x20 (10e)
Workout: Run/Bike/Row/Versa
4 mins on/90s off x 8
Friday: Strength
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each
High Knees 2x20 (10 each leg)
Workout: Complete as one Superset
3 Rounds, 2 mins between sets
Squat 3x30 seconds
Jump Squat 3x30 seconds
Single Leg Glute Bridge 3x30 each leg
Push Ups 3x30 seconds
Tricep Dips 3x30 seconds
Russian Rwist 3x30 seconds
Superman 3x30 seconds
Saturday: Conditioning
Workout:
45 Minutes of Activity
Bike/Run/Sport/Practice, etc.
Week 2
Monday: Strength
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each arm
High Knees 2x20 (10 each leg)
Workout: Complete as One Superset
Squat 4x12
Lunge 4x12 each leg
Jump Squat 4x12
Side Plank 4x40s each side
Push Up w/3 second lower 4x12
Pull Up w/3 seconds hold on top 4x6
Dead Bug 4x12 each side
Tuesday: Conditioning
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each arm
High Knees 2x20 (10 each leg)
Workout: Run/Bike/Row/Versa
3 mins on/2 mins off x 8
Wednesday:Strength
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each arm
High Knees 2x20 (10 each leg)
Workout: Complete as one Superset
4 Rounds, 2 mins between sets
Glute Bridge 4x18
Reverse Lunge 4x12 each leg
Lateral Lunge 4x12 each leg
Burpee 4x12
Chin Up 4x6
Bird Dogs 4x12 each side
Over Head Sit Ups 4x18
Plank 3x20 seconds
Thursday: Conditioning
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each arm
High Knees 2x20 (10 each leg)
Workout: Run/Bike/Row/Versa
4 mins on/90s off x 8
Friday: Strength
Warm Up:
Jump Rope 2x60 seconds
Arm Circles 2x10 each arm
High Knees 2x20 (10 each leg)
Workout: Complete as one Superset
4 Rounds, 2 mins between sets
Squat 4x40 seconds
Jump Squat 4x40 seconds
Single Leg Glute Bridge 4x40 each leg
Push Ups 4x40 seconds
Tricep Dips 4x40 seconds
Russian Twist 4x40 seconds
Superman 4x40 seconds
Saturday: Conditioning
Workout:
45 Minutes of Activity
Bike/Run/Sport/Practice, etc.