Fighter + SE

Program Description

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 (Bench Press, SSB Squat, Weighted Pull-Ups, 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 and optional plyometric work (e.g., box jumps, hand-release push-ups) for added explosiveness. Run for 6 weeks, re-test 1RMs, and repeat; after 6 months, take a 1-2 week break before restarting.

Program Overview