Fighter + SE

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Pull-Up (Weighted)

Safety Bar Squat

Romanian Deadlift (Barbell)

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