Elite Boxing Physical performance

Ignatius Strength & Performance

Boxing

Coach

Naat Loubser

The Elite Boxing physical performance program is an 8-week boxing strength and conditioning system built to develop explosive power, full-body strength, and the mental discipline needed to perform under pressure. Designed for boxers of all levels, this program integrates gym-based training, sprint sessions, and structured recovery through walking and ice baths — ensuring your body adapts, performs, and recovers like an athlete built to last.

$179

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Strength & conditioning plan & recovery

an 8-week boxing performance system designed to build real strength and explosive power. Each week combines gym-based training, conditioning, and recovery sessions — covering every base of elite performance. Train smart, recover hard, and perform at your best through the TrainHeroic app.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train like a fighter. this program builds strength, power, and resilience — all tracked and coached through the TrainHeroic app.

Equipment

Required

Power rack / Squat rack // Adjustable Bench // Olympic bar & weights // Pull up bar // Dumbbells

Recommended

VBT https://www.metric.coach/ // Stationary bike // Airbike / Assault bike // Rowing machine // Ski-erg

Sample Week

Week 1 of 8-week program

Sunday

Boxing Day 1 phase 1

Dive Bomber Push Up

3 x 5

Air Squat

3 x 10

Pull-Up

3 x 5

Wrestlers bridge iso hold

3 x 20

Jump Shrug

5 x 4 @ 50 %

Box Squat

5 x 10 @ 60 %

Sumo Romanian Deadlift

4 x 5 @ 80 %

Standing roll out

5 x 5 @ 10

Sunday

Boxing day 1 Session 2 Endurance

Stationary Bike

1 x 30:00 @ 2

Monday

Boxing Speed acceleration day 2

Belly Sprint

3 x 2 @ 20

2 Point Stance to Sprint

2 x 5 @ 10

Broad Jump to Sprint

4 x 20

Sprint

2 x 10 @ 10

Tuesday

Boxing day 3 phase 1

Dive Bomber Push Up

3 x 5

Air Squat

3 x 10

Pull-Up

3 x 5

Wrestlers bridge iso hold

3 x 20

Split Jerk

4 x 4 @ 60 %

Narrow grip Incline Bench press

5 x 10 @ 60 %

1-Arm DB Row

5 x 20 @ 60 %

Hanging Leg Raise

5 x 6

Tuesday

Boxing day 3 session 2

Run

1 x 2400

Wednesday

Boxing speed acceleration day 4

Belly Sprint

5 x 2 @ 20

2 Point Stance to Sprint

2 x 10 @ 10

Broad Jump to Sprint

4 x 20

Sprint

4 x 10 @ 10

Thursday

Boxing day 5 phase 1

Dive Bomber Push Up

3 x 5

Air Squat

3 x 15

Pull-Up

3 x 5

Wrestlers bridge iso hold

3 x 20

Tuck Jump

3 x 10

Drop Jump

3 x 5 @ 0.3

Pogo Jump

5 x 20

Counter Movement Medball Shotput

6 x 20 @ 11.02 kg

TRX Chest Press

5 x 10

Friday

Boxing day 1 Session 2 Endurance

Stationary Bike

1 x 30:00 @ 2

Run

1 x 30:00

Saturday

Boxing Recovery day

Ice bath

1 x 10:00

Coach

More from Ignatius Strength & Performance

Naat Loubser

Naat loubser, a veteran Strength & Conditioning specialist since 1995, former Head S&C at University of Pretoria. Renowned for guiding Tuks rugby teams to 5 Varsity cup victories. Worked with 28 Olympic medalists, currently focused on Boxing & MMA. SFG 1 and VBT certified, he's a key figure in High Performance, solidifying his status as a top professional.

Build Strength. Power. Resilience

This is more than a program — it’s a complete system for boxers who take performance seriously. Every session builds strength, power, and recovery capacity. Step up, stay consistent, and become the athlete you’re meant to be.

Get Elite Boxing Physical performance