Kovesh's Explosive Speed Focus
Mike Tyson athletic ability
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | — | — |
| 1 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 7 | 1–100 reps | @8–10 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | — | — |
| 1 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | 1–100 reps | @7–7.5 | ||
| 6 | 1–100 reps | @8–10 | ||
| 3 | Standing Calf Raise | 1 | — | — |
| 1 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | 1–100 reps | @7–7.5 | ||
| 6 | 1–100 reps | @8–10 | ||
| 4 | Footwork Side To Side Orthodox And Southpaw | 7 | 10 reps | @6 |
| 5 | Footwork Foward And Back Orthodox And Southpaw | 7 | 10 reps | @6 |
| 6 | Footwork Twist | 7 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 1 | — | — |
| 8 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 2 | Lateral Raise (Dumbbell) | 1 | — | @6–6.5 |
| 1 | — | @7–7.5 | ||
| 7 | — | — | ||
| 3 | Rear Delt Fly (Dumbbell) | 1 | — | @6–6.5 |
| 1 | — | @7–7.5 | ||
| 7 | — | — | ||
| 4 | Shrug (Barbell) | 1 | — | — |
| 18 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 5 | Punching Bag | 21 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | — | — |
| 1 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 7 | — | — | ||
| 2 | Incline Bench Press (Barbell) | 1 | — | — |
| 1 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 7 | — | — | ||
| 3 | Overhead Tricep Extension (Dumbbell) | 1 | — | — |
| 1 | — | @7–7.5 | ||
| 7 | 1–100 reps | — | ||
| 4 | Dip (Weighted) | 1 | — | @6–6.5 |
| 1 | — | @7–7.5 | ||
| 7 | — | — | ||
| 5 | Shadow Boxing | 21 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Single Arm) | 1 | — | — |
| 1 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 7 | — | — | ||
| 2 | Bent Over Row (Barbell) | 1 | — | — |
| 1 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 7 | — | — | ||
| 3 | Bicep Curl (Dumbbell) | 1 | — | — |
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 8 | 1–30 reps | — | ||
| 4 | Bicep Curl (EZ Bar) | 1 | — | — |
| 1 | — | @6–6.5 | ||
| 2 | — | @7–7.5 | ||
| 7 | — | — | ||
| 5 | Footwork Foward And Back Orthodox And Southpaw | 7 | 10 reps | @10 |
| 6 | Footwork Side To Side Orthodox And Southpaw | 7 | 8 reps | @10 |
| 7 | Footwork Twist | 7 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dragon Fly | 1 | — | @6.5 |
| 1 | — | @7.5 | ||
| 7 | — | @10 | ||
| 2 | V-Up | 1 | — | — |
| 1 | — | — | ||
| 1 | — | @6–6.5 | ||
| 1 | — | @7–7.5 | ||
| 7 | — | — | ||
| 3 | Ab Wheel | 1 | — | — |
| 1 | — | @6–6.5 | ||
| 7 | — | — | ||
| 4 | Shadow Boxing | 21 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shadow Boxing | 21 | 10 reps | @10 |
Common questions
Yes, Kovesh's Explosive Speed Focus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 180 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Kovesh's Explosive Speed Focus is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kovesh's Explosive Speed Focus is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
