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MMA & Boxing - Size, strength and knockout power
by Jesper E.
28 athletes joined
Program Description
This program is designed for fighters who are looking to develop knockout punches. As a side effect, you will also become bigger, stronger, and faster. The plan is structured around three phases. Phase 1: Hypertrophy and volume Lifting days: Focus on building muscle. The volume of the work will increase quickly, so stick to the assigned rate of perceived exertion (RPE). RPE 7 means there are 3 reps left in the tank, RPE 8 means 2, and 10 is max effort. Drill days: Focus on perfecting the movements and learning how to recruit all your muscle fibers to produce maximum force. But don't go all out. We are just getting started. Try to stay around 80% effort. Phase 2: Strength Lifting days: The lifts are now mostly 3 sets of 5 reps. The goal is to add weight every session and get the body accustomed to heavy loads to produce a lot of force. The volume is much lower, which should help reduce fatigue. Don't go too heavy, there should still be a couple of reps left in the tank. Try to add 2.5-5kg to the lifts every time. Drill days: The intensity is increasing a bit. Its still not max effort so keep that in mind. Phase 3: Power and explosivity Lifting days: The weights are much lighter now and the reps are few. The point is to produce as much force as possible and move the weights as fast as u can. Every repetition should explode in the concentric phase. So if you squat you go down slow and controlled and then explode out of the hole. Drill days: Everything you have done in this program has led to this point. Now its time to integrate all the force your body can produce and direct to your punches. Always belive that you can hit even harder. Take all the rest you need between sets to be able to give it 100% every time. Hulk smash!
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 11, 2024 08:51
Last Edited
Jun 17, 2024 11:11
down_app
Week 1
1 / 12 Weeks
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
3 Sets
1 Reps
@8
4
Forward Jump
3 Sets
1 Reps
@8
5
Punching Bag
3 Sets
3 Sets
120 secs
20 secs
30%
80%
Day 1
1
Squat (Barbell)
2 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Dip (Weighted)
2 Sets
10 Reps
@7
4
Lat Pulldown
2 Sets
10 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@8
Day 3
1
Overhead Press (Barbell)
2 Sets
10 Reps
@7
2
Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Chin-Up (Weighted)
2 Sets
10 Reps
@7
4
Cable Crunch
2 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
2 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@7
3
Squat (Barbell)
2 Sets
10 Reps
@7
4
Hanging Leg Raise
2 Sets
15 Reps
@8
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
4 Sets
60 secs
20 secs
30%
80%
3
Run
1 Set
5 mins
4
Sprint
3 Sets
10 secs
@8
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
@7
2
Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Chin-Up (Weighted)
3 Sets
10 Reps
@7
4
Cable Crunch
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
3
Squat (Barbell)
3 Sets
10 Reps
@7
4
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
4 Sets
1 Reps
@8
4
Forward Jump
4 Sets
1 Reps
@8
5
Punching Bag
4 Sets
4 Sets
120 secs
20 secs
30%
80%
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
5 Sets
60 secs
20 secs
30%
80%
3
Run
1 Set
5 mins
4
Sprint
4 Sets
10 secs
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@7
2
Deadlift (Barbell)
4 Sets
10 Reps
@6
3
Chin-Up (Weighted)
4 Sets
10 Reps
@7
4
Cable Crunch
4 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@7
3
Squat (Barbell)
4 Sets
10 Reps
@7
4
Hanging Leg Raise
4 Sets
AMRAP
@8
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Dip (Weighted)
4 Sets
10 Reps
@7
4
Lat Pulldown
4 Sets
10 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
@8
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
4 Sets
1 Reps
@8
4
Forward Jump
4 Sets
1 Reps
@8
5
Punching Bag
4 Sets
4 Sets
120 secs
20 secs
30%
80%
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
6 Sets
60 secs
20 secs
30%
80%
3
Run
1 Set
5 mins
4
Sprint
5 Sets
10 secs
@8
Day 1
1
Squat (Barbell)
5 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7
3
Dip (Weighted)
5 Sets
10 Reps
@7
4
Lat Pulldown
5 Sets
10 Reps
@7
5
Reverse Abs Crunch (Bodyweight)
5 Sets
AMRAP
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
10 Reps
@7
2
Deadlift (Barbell)
5 Sets
10 Reps
@6
3
Chin-Up (Weighted)
5 Sets
10 Reps
@7
4
Cable Crunch
5 Sets
15 Reps
@8
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
5 Sets
1 Reps
@8
4
Forward Jump
5 Sets
1 Reps
@8
5
Punching Bag
5 Sets
5 Sets
120 secs
20 secs
30%
80%
Day 5
1
Bench Press (Barbell)
5 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
5 Sets
10 Reps
@7
3
Squat (Barbell)
5 Sets
10 Reps
@7
4
Hanging Leg Raise
5 Sets
AMRAP
@8
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
7 Sets
60 secs
20 secs
30%
80%
3
Run
1 Set
5 mins
4
Sprint
6 Sets
10 secs
@8
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Dip (Weighted)
3 Sets
5 Reps
@8
4
Pull-Up (Weighted)
3 Sets
5 Reps
@8
5
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
5 Reps
@8
3
Chin-Up (Weighted)
3 Sets
5 Reps
@8
4
Cable Crunch
3 Sets
12 Reps
@9
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
4 Sets
60 secs
15 secs
30%
90%
3
Run
1 Set
5 mins
4
Sprint
4 Sets
8 secs
@9
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
4 Sets
1 Reps
@9
4
Forward Jump
4 Sets
1 Reps
@9
5
Punching Bag
3 Sets
3 Sets
120 secs
15 secs
30%
90%
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
3
Squat (Barbell)
3 Sets
5 Reps
@8
4
Hanging Leg Raise
3 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Dip (Weighted)
3 Sets
5 Reps
@8
4
Pull-Up (Weighted)
3 Sets
5 Reps
@8
5
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
@9
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
5 Sets
60 secs
15 secs
30%
90%
3
Run
1 Set
5 mins
4
Sprint
5 Sets
8 secs
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
1 Set
5 Reps
@8
3
Chin-Up (Weighted)
3 Sets
5 Reps
@8
4
Cable Crunch
4 Sets
12 Reps
@9
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
5 Sets
1 Reps
@9
4
Forward Jump
5 Sets
1 Reps
@9
5
Punching Bag
4 Sets
4 Sets
120 secs
15 secs
30%
90%
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
3
Squat (Barbell)
3 Sets
5 Reps
@8
4
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
3
Dip (Weighted)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
5
Reverse Abs Crunch (Bodyweight)
2 Sets
2 Sets
AMRAP
AMRAP
@9
@10
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
7 Sets
60 secs
15 secs
30%
90%
3
Run
1 Set
5 mins
4
Sprint
7 Sets
8 secs
@9
Day 3
1
Overhead Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Deadlift (Barbell)
1 Set
5 Reps
@8
3
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
4
Cable Crunch
2 Sets
2 Sets
12 Reps
12 Reps
@9
@10
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
6 Sets
1 Reps
@9
4
Forward Jump
6 Sets
1 Reps
@9
5
Punching Bag
5 Sets
5 Sets
80 secs
15 secs
30%
90%
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
3
Squat (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Hanging Leg Raise
2 Sets
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Dip (Weighted)
3 Sets
5 Reps
@9
4
Pull-Up (Weighted)
3 Sets
5 Reps
@9
5
Reverse Abs Crunch (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
10 Sets
60 secs
15 secs
30%
90%
3
Run
1 Set
5 mins
4
Sprint
10 Sets
8 secs
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
@9
2
Deadlift (Barbell)
1 Set
5 Reps
@9
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Cable Crunch
4 Sets
12 Reps
@10
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
6 Sets
1 Reps
@9
4
Forward Jump
6 Sets
1 Reps
@9
5
Punching Bag
5 Sets
5 Sets
80 secs
15 secs
30%
90%
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
3
Squat (Barbell)
3 Sets
5 Reps
@9
4
Hanging Leg Raise
4 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
50%
2
Romanian Deadlift (Barbell)
3 Sets
3 Reps
50%
3
Pull-Up (Bodyweight)
3 Sets
3 Reps
4
Bench Press (Paused)
3 Sets
3 Reps
50%
5
Med Ball Slam
1 Set
5 Reps
100%
6
Alternating Lateral Ball Slams
1 Set
5 Reps
100%
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
5 Sets
60 secs
10 secs
30%
100%
3
Run
1 Set
5 mins
4
Sprint
5 Sets
5 secs
@10
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
3 Sets
1 Reps
@10
4
Forward Jump
3 Sets
1 Reps
@10
5
Punching Bag
4 Sets
3 Sets
90 secs
10 secs
30%
100%
Day 3
1
Overhead Press (Barbell)
3 Sets
3 Reps
50%
2
Deadlift (Barbell)
3 Sets
3 Reps
50%
3
Chin-Up (Weighted)
3 Sets
3 Reps
50%
4
Med Ball Slam
1 Set
5 Reps
@10
5
Lateral Med Ball Throw
1 Set
5 Reps
@10
Day 5
1
Bench Press (Barbell)
3 Sets
3 Reps
50%
2
Squat (Barbell)
3 Sets
3 Reps
50%
3
Pendlay Row
3 Sets
3 Reps
50%
4
Med Ball Slam
1 Set
5 Reps
@10
5
Lateral Med Ball Slam
1 Set
5 Reps
@10
6
Lateral Med Ball Throw
1 Set
5 Reps
@10
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
7 Sets
60 secs
10 secs
30%
100%
3
Run
1 Set
5 mins
4
Sprint
7 Sets
5 secs
@10
Day 3
1
Overhead Press (Barbell)
4 Sets
3 Reps
50%
2
Deadlift (Barbell)
3 Sets
3 Reps
50%
3
Chin-Up (Weighted)
4 Sets
3 Reps
50%
4
Med Ball Slam
3 Sets
5 Reps
@10
5
Lateral Med Ball Throw
3 Sets
5 Reps
@10
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
4 Sets
1 Reps
@10
4
Forward Jump
4 Sets
1 Reps
@10
5
Punching Bag
1 Set
6 Sets
60 secs
10 secs
30%
100%
Day 5
1
Bench Press (Barbell)
4 Sets
3 Reps
50%
2
Squat (Barbell)
4 Sets
3 Reps
50%
3
Pendlay Row
4 Sets
3 Reps
50%
4
Med Ball Slam
3 Sets
5 Reps
@10
5
Lateral Med Ball Slam
3 Sets
5 Reps
@10
6
Lateral Med Ball Throw
3 Sets
5 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
50%
2
Romanian Deadlift (Barbell)
4 Sets
3 Reps
50%
3
Pull-Up (Bodyweight)
4 Sets
3 Reps
4
Bench Press (Paused)
4 Sets
3 Reps
50%
5
Med Ball Slam
3 Sets
5 Reps
100%
6
Alternating Lateral Ball Slams
3 Sets
5 Reps
100%
Day 1
1
Squat (Barbell)
2 Sets
3 Reps
50%
2
Romanian Deadlift (Barbell)
2 Sets
3 Reps
50%
3
Pull-Up (Bodyweight)
2 Sets
3 Reps
4
Bench Press (Paused)
2 Sets
3 Reps
50%
5
Med Ball Slam
2 Sets
5 Reps
100%
6
Alternating Lateral Ball Slams
2 Sets
5 Reps
100%
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
10 Sets
60 secs
10 secs
30%
100%
3
Run
1 Set
5 mins
4
Sprint
1 Set
5 secs
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
3 Reps
50%
2
Deadlift (Barbell)
2 Sets
3 Reps
50%
3
Chin-Up (Weighted)
2 Sets
3 Reps
50%
4
Med Ball Slam
2 Sets
5 Reps
@10
5
Lateral Med Ball Throw
2 Sets
5 Reps
@10
Day 4
1
Shadow Boxing
1 Set
5 mins
2
Run
1 Set
5 mins
3
Vertical Jump
1 Set
1 Reps
@10
4
Forward Jump
1 Set
1 Reps
@10
5
Punching Bag
1 Set
10 Sets
60 secs
10 secs
30%
100%
Day 5
1
Bench Press (Barbell)
2 Sets
3 Reps
50%
2
Squat (Barbell)
2 Sets
3 Reps
50%
3
Pendlay Row
2 Sets
3 Reps
50%
4
Med Ball Slam
2 Sets
5 Reps
@10
5
Lateral Med Ball Slam
2 Sets
5 Reps
@10
6
Lateral Med Ball Throw
2 Sets
5 Reps
@10
Day 1
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
10 Sets
60 secs
10 secs
30%
100%
Day 2
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
10 Sets
60 secs
10 secs
30%
100%
Day 3
1
Shadow Boxing
1 Set
5 mins
2
Punching Bag
1 Set
10 Sets
60 secs
10 secs
30%
100%