Fighter Bangkok

The Tactical Barbell Fighter template (modified with Bangkok add-on) is a 2x/week strength program tailored for boxers to build maximal strength, explosiveness, and endurance while supporting hypertrophy and boxing performance. It features heavy compound lifts (Overhead Press, SSB Squat, Romanian Deadlifts) with waved progression (75-90% of training max over 6 weeks) to enhance power and size, paired with a high-rep circuit (Dips, Inverted Rows, Jumping Lunges, Hanging Leg Raises, progressing from 3x10 to 3x20) for punch power, footwork, and stamina. Daily kettlebell swings (50 reps, 4-5x/week) boost hip drive and conditioning. Complement this with roadwork (2-4x/week) for conditioning outside boxing training. Run for 6 weeks, re-test 1RMs, and repeat; after 6 months, take a 1-2 week break before restarting.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Box Jump

Overhead Press (Barbell)

Safety Bar Squat

Romanian Deadlift (Barbell)

Push Up

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