10 Week Boxing Training Camp - Level 1

MS Performance Coaching

Boxing, Combat Sports
Coach
Matt Storey

This program will take you through the Strength & Conditioning protocols used to prepare for a Boxing match over 3 rounds of 3 minutes.

Each week, the program will provide 4 sessions, 2 conditioning and 2 strength (or resistance) focused sessions designed specifically to generate the adaptations needed to be effective within the Boxing ring, and is also planned in a way that you won't feel wiped out after each training session so you can hit pads and spar throughout camp.

40 sessions for $80 = 2$ per session!!!

This training plan will increase its intensity (through exercise progression and you increasing your weight) across the duration of the 10 weeks before tapering off in the final 'peak' week in preparation for fight night.

This program assumes that you will have a base level of fitness prior to the start of camp and will ramp up quickly to prepare you for fight night.

$80
Get 10 Week Boxing Training Camp - Level 1
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Specialised Programming
This program was designed specifically to prepare boxers for 3 x 3 minute rounds on fight night. MS Performance Coaching utilises a range of training methods to ensure that all of our fighters have the strength, conditioning and recovery needed to be effective come fight night.
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4 Sessions Per Week
Throughout camp, you will undertake 2 strength and 2 conditioning focused sessions per week. Each aimed to develop specific adaptations needed to be successful in the ring.
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Taper Off & Peak For Fight Night
As a part of this program, your training will taper off on fight week to ensure that your fatigue levels are minimised, and that you are ready to perform at your best when you step into the ring. These changes also work to minimise the stress and impact of dietary changes used to make weight on fight week
Features
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Programming 4 days per week
Structured programming across the week will allow you to progress in the gym while still being fresh and sharp for your pads and sparring sessions
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Accessing your training through the app will allow you to easily view, record and track your training throughout camp
Equipment
Required
Standard Gym Equipment
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Sample Week
Week 1 of 10-week program
Sunday
Resistance (Strength) Training - Vertical Integration

A1

World's Greatest Stretch - Lunge & reach

2 x 4

A2

Dead Bug

2 x 5

B1

Squat and press

2 x 5

B2

Press Up to Downward Dog

2 x 4

C1

Seated Box Jump

3 x 4

C2

Med Ball Slam

3 x 4

D

Trap Bar Deadlift

3 x 4

E

DB Bench Press

3 x 6

F1

Cable Facepull

2 x 10

F2

Single Leg weighted dead bugs (DB)

2 x 6

F3

Plate Pinch Grip Hold

2 x 20

Tuesday
Conditioning (Cardio) - Aerobic Blocks

A

Jog

1 x 10:00

B

Run

4 x 4:00

Wednesday
Resistance (Strength) Training - Vertical Integration

A1

World's Greatest Stretch - Lunge & reach

2 x 4

A2

Dead Bug

2 x 5

B1

Reverse Lunge with Overhead Swing

2 x 6

B2

T Press Up

2 x 3

C1

Box Jump

3 x 4

C2

Tall kneeling medball chest throw

3 x 3

D

DB Split Squat

3 x 6

E

Weighted Chin Up

3 x 4

F1

Seated DB Shoulder Press (Supported)

3 x 6

F2

DB Side Bend

3 x 10

F3

Prone Swimmers (DB)

3 x 10

Friday
Conditioning (Cardio) - Alactic Power

A

Jog

1 x 10:00

B

Assault Bike

4 x 8

C

Rest

1 x 4:00

D

Assault Bike

4 x 8

Coach
More from MS Performance Coaching
coach-avatar Matt Storey

Matt is a combat sports physical performance specialist working with fighters to optimise their performance to achieve the best results on fight night. Alongside completing his MSc in Strength, Conditioning & Performance Science, Matt has also competed in a number of combat sports, including ITF Taekwon-Do & Boxing, winning 2 European titles while overseeing several international level athletes.

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10 Week Boxing Training Camp - Level 1
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