Based on your schedule:
- Train: Monday (Day 1), Tuesday (Day 2), Thursday (Day 4), & Friday (Day 5)
- Rest: Wednesday (Day 3), Saturday (Day 6), Sunday (Day 7)
- Available Training Days: Monday, Tuesday only
We’ll design a focused, high-impact 2-day boxing power and endurance program that maximizes gains while respecting your limited training window. This plan will rotate weekly focus to avoid overtraining and keep progress moving.
🥊 Boxing Power & Endurance – 2-Day Weekly Plan (Mon & Tue)
Goal: Build punching power, anaerobic endurance, and fight-specific conditioning
✅ Trains strength, explosiveness, and stamina
✅ Recovers fully with 4 rest days per week
✅ Scales in intensity every 2 weeks (progressive overload)
🔁 Weekly Structure (Alternate Weeks A & B)
| Week A | Power & Strength | Boxing Endurance + HIIT |
| Week B | Explosive Power + Core | Fight-Ready MetCon + Technique |
🔄 Alternate Week A → Week B → Week A… every week
This allows intensity variation and better recovery
🗓️ Week A: Power & Volume Focus
🥊 Monday – Power & Strength (Full Body Explosive)
Goal: Develop force production from the ground up (power starts in the legs!)
Warm-up (8 min):
- Jump rope – 3 min
- Dynamic stretches: leg swings, arm circles, torso twists
- 2 rounds: 10 air squats, 10 shoulder taps, 10 high knees
Workout (45–50 min):
- Back Squat or Goblet Squat
- 4 x 5 (moderate-heavy, focus on explosive drive up)
- Power Cleans (or Dumbbell Hang Cleans)
- 5 x 3 (fast, athletic pull – don’t sacrifice form)
- Push Press
- 4 x 6 (explosive overhead drive – mimics uppercut mechanics)
- Weighted Pull-Ups (or Band-Assisted + Extra Reps)
- 3 x 6–8
- Landmine Rotational Press (or Med Ball Rotational Slams)
- 3 x 8/side (core power for hooks!)
- Plank to Push-Up
- 3 x 10 reps (core stability + shoulder endurance)
Cool-down: Foam roll (back, hips, shoulders), 5 min stretching
🥊 Tuesday – Boxing Endurance + HIIT Conditioning
Goal: Build stamina, simulate round intensity, sharpen technique under fatigue
Warm-up (5 min):
- Jump rope – 2 min
- Shadowboxing – 1 min (light, focus on form)
- Arm circles, torso twists
Main Workout (50 min):
1. Technical Bag Work (20 min)
Focus: Power combinations, defense, pacing
- 6 rounds x 3 min (1 min rest between rounds)
- Round 1: Jab-Cross-Lead Hook
- Round 2: Body shots (cross to body, hook to body)
- Round 3: Slip & counter combinations
- Round 4: High-volume (1-2-3-2-lead hook)
- Round 5: All power shots (explosive, 70–80% effort)
- Round 6: Defense + counters only
Use gloves, wraps, and hydrate between rounds.
2. HIIT Finisher (15 min)
EMOM (Every Minute on the Minute) x 12:
- Min 1: 10 Kettlebell Swings (24/16kg)
- Min 2: 12 Burpees (with push-up)
- Min 3: 30 sec Jump Rope (fast)
(Repeat 4x)
Cooldown: Light shadowboxing (1 min), deep breathing, stretching (shoulders, hips, hamstrings)
🗓️ Week B: Explosiveness & Fight Simulation Focus
🥊 Monday – Explosive Power + Rotational Core
Goal: Maximize speed-strength and rotational force
Warm-up (same as Week A)
Workout (45 min):
- Box Jumps – 4 x 5 (land softly, explode up)
- Medicine Ball Rotational Slams – 4 x 10/side (9–12kg)
- Dumbbell Floor Press – 4 x 8 (chest power with stability)
- Pull-Ups (or Inverted Rows) – 4 x max reps (or 8–10)
- Pallof Press (Anti-Rotation) – 3 x 12/side (use band or cable)
- Hanging Leg Raises – 3 x 12 (slow, controlled)
- Farmer’s Carry – 3 x 40m (heavy dumbbells)
💡 Emphasize speed and control – power is not just strength, it’s speed x force
🥊 Tuesday – Fight-Ready MetCon + Technique
Goal: Simulate fight fatigue, improve work capacity
Warm-up (5 min): Jump rope + dynamic movement
Workout (50 min):
1. Shadowboxing (Technique Under Fatigue)
- 5 rounds x 3 min (1 min rest)
- Focus: Head movement, feints, short bursts of speed
- Round 5: All-out intensity (simulate final round)
2. MetCon (AMRAP 15 Minutes):
Complete as many rounds as possible:
- 5 Power Cleans (70% 1RM or 60/45 lb)
- 10 Push-Ups (explosive)
- 15 Russian Twists (weighted)
- 20 Mountain Climbers
💬 Try to beat your round count next Week B!
3. Optional Finisher (if energy allows):
- 100 Jumping Jacks (for cardio burn)
- Stretch: shoulders, hips, spine
📈 Progression Plan (Every 2 Weeks)
| Weeks 1–2 | Master form, build consistency |
| Weeks 3–4 | Increase weight (5–10%), reduce rest by 10 sec |
| Weeks 5–6 | Add 1 rep/range, increase intensity, aim for faster AMRAP |
✅ Deload every 6th week: reduce volume by 50%, focus on mobility & recovery
🧠 Recovery & Lifestyle Tips (Critical with Only 2 Training Days)
Even with fewer workouts, recovery is key to adaptation and power gains:
- Sleep: 7–9 hours/night
- Nutrition: Prioritize protein (chicken, eggs, whey), complex carbs (oats, rice), healthy fats
- Hydration: 2.5–3L water/day
- Mobility: Spend 10 min/day stretching (especially shoulders, hips, thoracic spine)
- Mental Training: Visualize combinations, footwork, and fight scenarios
✅ Summary: Your 2-Day Weekly Schedule
| Monday | Power/Strength (Week A) OR Explosive/Core (Week B) |
| Tuesday | Boxing Endurance (Week A) OR Fight MetCon (Week B) |
| Wed–Sun | Full rest / light stretching / recovery |
🔁 Alternate Week A ↔ Week B each week for balanced development.
And your primary goal is building boxing stamina (endurance) — the ability to throw sharp, powerful combinations round after round without gassing out.
🥊 Custom 2-Day Weekly Plan: Boxing Stamina Focus
(Mon & Tue Only | Wed–Sun Rest)
This plan prioritizes aerobic capacity, anaerobic endurance, muscular stamina, and fight-specific conditioning — all without a heavy bag. We’ll use small bag work, shadowboxing, circuits, and interval training to simulate real-round demands.
🔁 Alternating Weeks (A & B) for progressive overload and recovery
🔄 Weekly Rotation
| Week A | Strength + Power (Stamina Base) | High-Volume Boxing Circuit + Small Bag |
| Week B | Explosive Conditioning | Fight-Ready MetCon + Shadowboxing Stamina |
🗓️ Week A: Build the Engine
🥊 Monday – Strength + Power (Stamina Base)
Goal: Build strength that supports endurance — strong muscles fatigue slower
Warm-up (8 min):
- Jump rope – 3 min
- Arm circles, torso twists, leg swings
- 2 rounds: 10 air squats, 10 shoulder taps, 10 high knees
Workout (45 min):
- Back Squat – 4 x 5
(Build leg drive for footwork and punching power) - Power Cleans – 5 x 3
(Explosive full-body engagement — mimics punch delivery speed) - Push Press – 4 x 6
(Shoulder power and endurance for uppercuts) - Weighted Pull-Ups – 3 x 6–8
(Balances pushing, builds back strength for posture and defense) - Landmine Rotational Press (or Med Ball Rotational Slams) – 3 x 10/side
(Core power for hooks and body shots) - Plank to Push-Up – 3 x 10
(Shoulder/core endurance under movement)
Cooldown: Stretch hips, shoulders, thoracic spine (5–10 min)
🥊 Tuesday – High-Volume Boxing Circuit + Small Bag
Goal: Build muscular and cardiovascular stamina using small bag & bodyweight circuits
Warm-up (5 min):
- Jump rope – 2 min
- Neck rolls, shadowboxing (light) – 1 min
- Arm slaps, torso rotations
Main Workout (50 min):
🔹 Round Complex (6 Rounds x 3 min ON / 1 min OFF)
Use small bag or shadowboxing (alternate rounds)
| 1 | Small Bag – Jab-Cross combos (60 sec ON / 30 sec OFF x 2) |
| 2 | Body Shots: Cross to body, lead hook to body |
| 3 | Uppercuts (front & body) + slips |
| 4 | High-volume: 1-2-3-2-lead hook (fast, crisp) |
| 5 | Defense + counters (slip → counter cross) |
| 6 | All-out power shots (30 sec ON / 15 sec OFF x 2)* |
💡 No heavy bag? Use small bag or shadowbox with intent — visualize an opponent.
🔹 Stamina Finisher (AMRAP 12 Minutes):
Complete as many rounds as possible:
- 10 Medicine Ball Slams (8–10kg)
- 15 Jumping Jacks
- 20 Russian Twists (use 6–8kg ball)
- 30 sec Shadowboxing (fast combos)
✅ Rest only if needed. Goal: 4–5+ rounds.
Cooldown: Deep breathing, stretch shoulders, hips, spine
🗓️ Week B: Fight-Like Endurance
🥊 Monday – Explosive Conditioning
Goal: Train power-endurance — throwing fast, hard shots when tired
Warm-up (same as Week A)
Workout (45 min): EMOM x 20 Minutes
Every Minute on the Minute – 20 min total
| Odd Min (1,3,5…): | 8 Power Cleans (60–70% 1RM) |
| Even Min (2,4,6…): | 30 sec Shadowboxing (fast combos) + 30 sec rest |
💥 This mimics throwing power shots between rounds of movement.
Focus: Crisp technique under fatigue
Finisher (Optional):
- 3 rounds:
- 10 Med Ball Slams
- 15 Mountain Climbers
- 30 sec Plank
(30 sec rest between rounds)
🥊 Tuesday – Fight-Ready MetCon + Shadowboxing Stamina
Goal: Simulate 5-round fight pace — high output, minimal rest
Warm-up (5 min): Jump rope + dynamic movement
Workout (50 min):
🔹 Shadowboxing Stamina Ladder (5 Rounds)
Focus: Maintain speed, form, and output
- Round 1: 3 min – Jab-Cross-Slip
- Round 2: 3 min – 1-2-3 combos + pivots
- Round 3: 3 min – Body-head combinations
- Round 4: 3 min – Defense → Counter bursts
- Round 5: 3 min – All-out (simulate final round)
💡 Rest 60 sec between rounds — keep it tight like a real fight.
🔹 MetCon: “The Rounds” (AMRAP 15 Minutes)
As many rounds as possible:
- 5 Burpees (with push-up)
- 10 Kettlebell Swings (or Med Ball Swings)
- 15 High Knees
- 30 sec Shadowboxing (fast, non-stop)
📈 Track total rounds weekly — aim to increase by 1 every 2 weeks.
Cooldown: 5 min stretching (especially shoulders, hips, neck)
📈 Progression Plan (Every 2 Weeks)
| Weeks 1–2 | Focus on form, consistency, breathing |
| Weeks 3–4 | Add 5–10% weight, reduce rest by 10 sec, add 1 rep/set |
| Weeks 5–6 | Increase AMRAP round target, add 1 round to circuits |
| Week 7 | Deload Week:50% volume, focus on mobility & recovery |
💡 Key Tips for Building Boxing Stamina
✅ Breathe Right: Exhale sharply on every punch — prevents gassing out
✅ Pace Yourself: Even in high-intensity rounds, stay controlled
✅ Neck & Core Work: Adds resilience and protects posture
✅ Small Bag Drills: Use for timing, rhythm, and hand speed
✅ Shadowboxing with Purpose: Pretend you’re fighting — move, slip, pivot, reset
✅ Weekly Summary
| Monday (Week A) | Strength + Power (Squat, Clean, Press, Pull, Rotate) |
| Tuesday (Week A) | 6-Round Small Bag + AMRAP Stamina Finisher |
| Monday (Week B) | EMOM Power Cleans + Shadowboxing (20 min) |
| Tuesday (Week B) | 5-Round Shadowboxing + “The Rounds” AMRAP |
| Wed–Sun | Rest, recover, stretch, hydrate |