RPT Performance Training

Boxing
Coach
Kiran Richardson

Elevate your boxing game with our 12-week Boxer's Strength Foundations Program—an immersive experience designed to sculpt you into a powerhouse in the ring. Featuring a meticulous blend of targeted strength development, functional conditioning, and boxing-specific movements, our program ensures you unleash your maximum potential. Each week delivers structured workouts, allowing you to progressively build strength and agility while refining your footwork and punching techniques. With a focus on individualized progress tracking and a supportive community, you'll not only witness tangible improvements but also join a network of motivated boxers sharing the same journey. From foundational power to peak performance, our program offers a sport-specific, results-driven approach, guaranteeing that you step into the ring stronger, more confident, and ready to conquer any opponent. Choose our Boxer's Strength Foundations Program and transform your boxing journey—because every punch counts.

Features
2 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Strength Development
Targeted strength workouts emphasizing explosive power in punches and increased overall body strength and periodised program to systematically enhance your strength capacities over the 12 weeks.
benefit-image-1
Functional Conditioning
Tailored conditioning exercises are strategically incorporated to enhance your endurance for sustained performance in the ring. Beyond traditional strength training, our program integrates agility drills to sharpen your footwork and reaction time—critical elements for any successful boxer.
benefit-image-2
Boxing Specific Movements
Elevate your boxing game with exercises that mimic the exact movements you'll execute in the ring. We prioritize core strength to enhance stability and rotational power in your punches. This program goes beyond generic strength training, focusing on movements directly applicable to boxing.
benefit-image-3
Progress Tracking
Log your sets, reps, and weights to monitor your strength gains throughout the 12-week journey.
Features
feature-icon
Access to your coaches
Coaches will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 2 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Monday
Boxing 1A

Prep

A

Full Body Mobility

Supine Floor Slides x 10 Bow & Arrow Stretch x 10 ea T - Kicks x 10 ea Glute Bridges x 10 Glute Bridge Marching x 10 ea Worlds Greatest Stretch x 4 ea Half Kneeling Thoracic Windmills x 5 ea

B1

Banded Pull Aparts

3 x 10

B2

KB swings

3 x 6

B3

Lateral Balance Hops

3 x 0:30

C1

Trap Bar Deadlift

3 x 8

C2

Standing Cable Wood Choppers

3 x 8

D1

DB Bench Press

3 x 8

D2

Inverted Row

4 x 8

E1

Landmine Reverse Lunge

5 x 5

E2

Single Arm Farmer Walk

2 x 20

F

3-way Shoulder Shocker

2 x 10

Wednesday
Boxing 1B

Prep

A

Full Body Mobility

Supine Floor Slides x 10 Bow & Arrow Stretch x 10 ea T - Kicks x 10 ea Glute Bridges x 10 Glute Bridge Marching x 10 ea Worlds Greatest Stretch x 4 ea Half Kneeling Thoracic Windmills x 5 ea

B1

Box Jump

4 x 4

B2

Lateral Hops (Outside/Inside)

3 x 20

C1

Barbell Front Squat

4 x 6

C2

Band Resisted Hip Rotational Punch

3 x 8

D1

Half Kneeling Landmine Press

4 x 6

D2

Pull-Up

3 x 8

E1

Barbell Hip Thrust

4 x 6

E2

Hanging Knee Raise

3 x 10

12-Week Boxing Foundation