Knockout Conditioning: Kettlebell Explosive Power Program

Knockout Coaching

Boxing, Combat Sports, Strength & Conditioning, Functional Training
Coach
Dominic Paris

**Introducing the "Explosive Power: Kettlebell Program for Boxers" - a 6-week program designed specifically to improve hitting power for boxers and other combat sports athletes.

This program utilizes kettlebells as the main tool for developing explosive power, and includes precise protocols to achieve results in just a few short weeks. The exercises included in the program are targeted and specific for boxing and other combat sports, making it an ideal complement to traditional boxing training.

Throughout the program, the kettlebell weights will be progressively increased to ensure that you are continually challenging yourself and making progress. The program also includes rest and recovery days, to allow your body to fully recover and adapt to the demands of the workouts.

The "Explosive Power: Kettlebell Program for Boxers" is a comprehensive, targeted and effective program that will help you to achieve your goals of improving your hitting power and explosive power in a short period of time. It is important to note that this program should be done in conjunction with proper boxing training, conditioning and technique work to get the most out of it.

Features
feature-icon
Programming 3 days per week
You have 3 detailed specific workouts per week. Be sure you perform these workouts well rested, recovery is key. The goal is getting rapid transfers.
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and get you the best results, all through The TrainHeroic app.
Equipment
Required
Kettlebells, light and medium weights (8, 10,12, 16...)
Recommended
TRX or gymnastic rings, a stability ball
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Circuit

A

Circuit warmup: - Shadowboxing: 30 seconds - Hindu squats: 30 reps - Ring or TRX horizontal pull ups: 8-12 reps - Pushups on fists: 8-12 reps - Shadowboxing: 30 seconds Perform this circuit 3 times, 60 seconds recovery between circuits.

B1

Prodjka

3 x 8

B2

Clean and squat

3 x 8

B3

Swing

3 x 20

B4

Shadow boxing

1 x 0:20

C1

Half snatch

8, 12, 8

C2

Shadow boxing

1 x 0:20

D1

Kettlebell 1 arm Push press

8, 12, 8

D2

Shadow boxing

1 x 0:20

E1

Kettlebell swing 1 arm

12, 16, 12

E2

Shadow boxing

1 x 0:20

F1

Stability ball back stretch

1 x 8

F2

Stability ball lateral stretch

1 x 12

Tuesday
Week 1 Day 3

Circuit warm up

A

- Shadow boxing: 30 seconds - Lateral squat: 12 reps - Push up on fists: 8-12 reps - Kettlebell swing pull 1 arm: 6+6 - Shadow boxing: 30 seconds Repeat this circuit 3 times, 60 seconds recovery between circuits.

B1

Prodjka

1 x 8

B2

Half snatch

1 x 10

B3

Kettlebell swing 1 arm

1 x 20

B4

Shadow boxing

1 x 0:20

C1

Kettlebell cross swing

8, 12, 12

C2

Shadow boxing

1 x 0:20

D1

Kettlebell uppercut cross

6, 8, 6

D2

Shadow boxing

1 x 0:20

E1

Kettlebell swing low cross

8, 12, 8

E2

Shadow boxing

1 x 0:20

F1

Stability ball back stretch

1 x 8

F2

Stability ball lateral stretch

1 x 12

Thursday
Week 1 Day 5

Circuit

A

Shadow boxing: 30 seconds Hindu squat: 30 reps Rings or TRX horizontal pull up: 8-12 reps Push up on fists: 8-12 reps Repeat this circuit 3 times, 1 minute recovery between circuits.

B1

Kettlebell squat high pull

1 x 8

B2

Kettlebell 1 arm Push press

1 x 10

B3

Kettlebell swing 1 arm

1 x 20

B4

Shadow boxing

1 x 0:20

C1

Kettlebell cross uppercut

6, 8, 6

C2

Shadow boxing

1 x 0:20

D1

Swing high cross

8, 12, 8

D2

Shadow boxing

1 x 0:20

E1

Kettlebell double uppercut

6, 8, 6

E2

Shadow boxing

1 x 0:20

F1

Stability ball back stretch

1 x 8

F2

Stability ball lateral stretch

1 x 12

Coach
coach-avatar Dominic Paris

Conditioning coach specialized in boxing specific conditioning and power. I have been involved for many years in the conditioning of professional boxers and kickboxers, both in training camps and online. I have been working with several World and European champions in boxing and kickboxing from different countries: Oscar De La Hoya, Jose Zepeda, Julien Lorcy, David Papot and many young fighters.

closer-image-1
closer-image-2
Improve your conditioning and power in a few weeks

Are you looking for improving punching power ? If you follow these training protocols it is impossible not to improve ! And you’ll see results in just a few weeks ! You'll use the power of kettlebells, but in a very specific set up, with specific exercises

Get Knockout Conditioning: Kettlebell Explosive Power Program
closer-image-3
Knockout Conditioning: Kettlebell Explosive Power Program