Ks-Training
Boxing6-Week Boxing Off-Season Performance Program
A structured 6-week strength and conditioning programme designed specifically for boxers looking to maximise their physical development between competitions.
This programme focuses on developing the key physical qualities required for boxing performance, including strength, power, speed, conditioning and resilience. Using a proven training structure, you'll build a stronger athletic foundation, improve work capacity and return to camp better prepared to perform.
Suitable for amateur and professional boxers who want a clear, evidence-based approach to off-season training.
Key Outcomes:
• Increased strength and power output
• Improved aerobic and anaerobic conditioning
• Enhanced athleticism and movement quality
• Reduced injury risk through structured physical preparation
• Greater readiness for future training camps and competition
Develop the physical qualities that underpin elite boxing performance.
1 sessions per week
Must use App app to view and log training
Program Training
A
Movement prep
For Completion
B
Drop Jump
2 x 3
C1
Bench Press
5, 3, 1
C2
smith machine bench throw
3 x 3 @ 66.14 kg
D1
Box Squat
3 x 5
D2
cmj
3 x 3
E1
1-Arm DB Row
3 x 6
E2
DB Side Bend
3 x 12
F1
Rear Delt Flyes
3 x 12
F2
smith machine calf raise
3 x 12
F3
Lu Raise
3 x 12
A
Assault Bike
2 x 10
A1
Escalating pogo
2 x 20
A2
Lunge switches
2 x 10
B1
Romanian Deadlift (RDL)
3 x 6
B2
Broad Jump
3 x 3
B3
Pull-Up
3 x 5
C1
Kneeling Landmine Press
3 x 6
C2
Cable Cross Woodchop
3 x 8
D1
Zottman Curls
3 x 10
D2
Tricep Pushdown
3 x 10
D3
DB Lateral Raise
3 x 12
A
Assault Bike
3 x 6
A
Assault Bike
3 x 6
Charlie Crickmar
Boxer - came to me for boxing and S&C
Verified Athlete""If not for Korey's S&C work i would have lost my last fight""