Golden Age Method แข็งแรง {Building Strong Boxers}

This program follows a linear periodization model, divided into three 4-week phases: Foundation Building, Strength and Power Development, and Athletic Performance. It employs a full-body training approach three times per week, ensuring all major movement patterns are trained in each session for optimal muscle stimulation and skill development.

Here's a quick summary of rest times and progressive overload strategies for each phase:

Foundation Building (Weeks 1-4):
Rest times:
- Compounds: 2-3 minutes
- Accessories: 60-90 seconds
- Explosives: 2 minutes
Progressive Overload:
- For compounds, aim for 2.5% weight increase week by week. Maintain weight during last week.
- For accessory exercises, perform exercise at lowest rep range at difficult but achievable weight. Add one rep until you get to top rep range. When you can complete all sets at the top of the rep range, increase weight by 2.5% in the next session

Strength and Power Development (Weeks 5-8):
Rest times:
- Compound: 3-5 minutes
- Accessories/Explosives: 2-3 minutes
Progressive Overload:
- For compounds, aim for 2.5% weight increase week by week. Maintain weight during last week.
- For accessory exercises, perform exercise at lowest rep range at difficult but achievable weight. Add one rep until you get to top rep range. When you can complete all sets at the top of the rep range, increase weight by 2.5% in the next session

Athletic Performance (Weeks 9-12):
Rest times:
- Compounds: 3-5 minutes
- Accessories: 2-3 minutes
- Explosives: 3-4 minutes
Progressive Overload:
- For compounds, aim for 2.5% weight increase week by week. Maintain weight during last week. Focus on maximal intent and bar speed. Maintain Week 11 weights but aim for explosive execution on every rep 
- For accessory exercises, perform exercise at lowest rep range at difficult but achievable weight. Add one rep until you get to top rep range. When you can complete all sets at the top of the rep range, increase weight by 2.5% in the next session

Implement deload weeks every 4 weeks where you reduce volume to 2 sets per exercise and use 60% of the previous week's working weight.

Protocol for Failure:
If you were to fail one of the lifts, follow the following steps:
1. Rest 1-2 minutes, attempt to complete remaining reps
2. If still unable, reduce weight by 5-10% and finish remaining sets
3. Start with the successful weight in the next workout
4. If consistently failing, deload by 10-15% for a week, then rebuild

I plan on releasing a full program which goes into much more detail into cardio, nutrition, weight cutting, short notice fight prep and much more. 

P.S This is the first program I've developed through watching videos and consulting AI on workout programming, exercise selection, best practice and much more. I would appreciate a lot of feedback so I can learn more. All constructive criticism welcome! :)

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Single Leg Romanian Deadlift

Overhead Press (Barbell)

Bench Press (Dumbbell)

Single Arm Seated Row (Cable)

Pull-Up (Neutral Grip, Bodyweight)

Box Jump

Pallof Press

Front Squat (Barbell)

Deadlift (Barbell)

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Bicep Curl (EZ Bar)

Face Pull

Landmine Oblique Twist

Hanging Leg Raise

Single Leg Press

Hip Thrust (Machine)

Ring Push Up

Lateral Raise (Cable)

Hammer Curl

Jump Squat

Wood Chop

On supersets, perform exercise 1a. then rest for 3-5 minutes. After, perform exercise 1b. then rest.

Seated Shoulder Press (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

Ab Wheel

Romanian Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Lat Pulldown (Neutral Grip)

Landmine Press

Lateral Med Ball Throw

On supersets, perform exercise 1a. then rest. After, perform exercise 1b. then rest.

Power Clean

Rotational Med Ball Slam

Explosive Inverted Row

Hang Clean

Push Press (Barbell)

Explosive Neutral Grip Pull-Up (Assisted) 

On supersets, perform exercise 1a. then rest. After, perform exercise 1b. then rest. 

Foundation Building

Strength and Power 

Athletic Performance

0 reviews for Golden Age Method แข็งแรง {Building Strong Boxers}