DON'T BE A SILLY WABBIT (2-DAY STRENGTH AND POWER)

Program Description

This program emphasizes strength, power, and functional movements while complementing your boxing training and allowing for recovery. Additional Tips: Warm-up: Always start with a 5-10 minute warm-up that includes dynamic stretches and light cardio to prepare your muscles and joints. Rest: Allow 1-2 minutes of rest between sets for strength exercises and 30-60 seconds for explosive or core exercises. Recovery: Ensure you’re getting adequate rest and nutrition to support recovery, as boxing and strength training both place significant demands on your body. Flexibility: Consider incorporating yoga or stretching sessions to enhance flexibility and reduce muscle soreness. This program complements your boxing regimen by focusing on strength and power, which will help improve your performance and reduce the risk of injury. use the double progression model for your strength program! Double progression is a great method for gradually increasing both the weight you lift and the number of reps over time, which can help build strength and muscle without rushing into heavier loads too quickly. How Double Progression Works: Set a Rep Range: For example, 6-8 reps or 8-10 reps. Start at the Lower End: Begin with a weight that allows you to hit the lower end of the rep range with good form (e.g., 6 reps if your range is 6-8). Increase Reps First: Over the course of your workouts, aim to increase the number of reps until you can do the maximum number in the range (e.g., 8 reps). Increase Weight Next: Once you can perform the maximum number of reps (e.g., 8 reps for all sets), increase the weight for your next workout. Repeat: Go back to the lower end of the rep range with the new weight, and gradually work your way back up again.

Program Overview