Boxing
training program
Carry knockout power into the championship rounds — explosive hips, tireless shoulders and a chin-protecting neck.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.
Why this program exists
Roadwork and the bag are not a strength program, and lifting like a bodybuilder makes you slow and heavy for no return in the ring.
Power that survives into the championship rounds is the whole brief: explosive hips, shoulders that do not fold in round eight, a rotational core, and a neck trained to take what lands. The conditioning is built in rounds, not kilometres, and the testing battery measures the round you stop holding output — not how far you can jog.
A default boxing week
This is the sport’s own template — the starting point before it is fitted to your days, your equipment and your season. Team nights and game day are protected; everything else moves to the days you are free.
What boxing is won with
These are the qualities the program is built to develop, in priority order. They come from the sport, not from a generic template.
- Punching power
- Round-after-round engine
- Shoulder endurance
- Rotational core power
- Neck + jaw durability
| Session | Type | Duration | Focus |
|---|---|---|---|
| Punch Power + Legs | Gym | 55–65 min | Explosive hips + knockout power |
| Round Conditioning | Conditioning | 35–45 min | Repeat 3-minute efforts |
| Boxing / Sparring | Skills | — | Ring work |
| Pull, Trunk + Neck | Gym | 45–55 min | Shoulder endurance + chin protection |
| Aerobic Roadwork | Conditioning | 35–50 min | Recover between rounds + sessions |
The season changes the program
Combat sports have no calendar season, so the app periodises around your camp instead of around a month of the year.
- Pre-season
- Fight camp — set volume ×1.2. Build the engine and the strength base.
- In-season
- Competing — set volume ×0.7, prescribed weights hold. Maintain, don’t drain.
- Off-season
- Between camps — baseline volume. Rebuild general strength and fix the niggles.
- Block structure
- Four-week blocks: three weeks accumulating, one week deload. The block’s character changes across the year rather than repeating.
- Game day
- Protected. The day before gets a 20-minute explosive primer with no running, no heavy legs and no prehab block bolted on.
The boxing testing battery
Five numbers, re-run every eight weeks. Chosen to match what boxing programs actually measure — and the results re-price your training weights and reset your conditioning paces.
| Test | Measures | Unit |
|---|---|---|
| 2km time trial | The aerobic benchmark your program is built around. | mm:ss |
| Max push-ups | Pressing endurance and trunk control with no kit required. | reps |
| Weighted chin-up 3RM | Pulling strength once bodyweight has stopped being a challenge. | kg added |
| Standing vertical jump | Lower-body power in its purest form, and the cheapest fatigue check you own. | cm |
| Back squat 1RM | The base of every lower-body quality you have. | kg |
Staying available
The prehab block is matched to the region of the session it sits in and to the tissue this sport actually punishes — not a generic mobility flow bolted to the front.
Prehab only works if it happens, and the reason it usually does not is that it has nothing to do with the session it is attached to. Rotating a pool by session number puts shoulder work before a squat day and Copenhagen planks before a bench press. Technically covered; nobody does it.
In Train Smart each movement is classified by the region it protects and matched to the session, and the pool rotates across the week so you cover all of it rather than doing the same three moves three times.
More on prehab that people actually do →
Boxing training questions
What does the Train Smart boxing program include?
When is boxing pre-season?
Can I follow this program if I only train twice a week?
What tests does the boxing program use?
Do I need a full gym?
Get your boxing program
Pick boxing, answer eight questions, and your week is built — around your team nights, your game and the days you can actually train.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.