Thanks for the updated details:

• ✅ Equipment: Barbell, Medicine Ball, Small Punching Bag (speed bag or mini bag)
• 🥊 Experience Level: Intermediate
• 🗓️ Training Days: Monday, Tuesday, Thursday, Friday
• 🛌 Rest Days: Wednesday, Saturday, Sunday

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🥊 Goal: Build Boxing Stamina (Cardiovascular + Muscular Endurance) with Power Development

This 4-day plan focuses on:

• ✅ High-capacity conditioning (simulate 3–5 round fights)
• ✅ Punching stamina (sustain speed & power over time)
• ✅ Rotational strength & core stability
• ✅ Explosive power (without overtraining)
• ✅ Technique under fatigue (critical for real performance)

We’ll use a balanced weekly structure with:

• 2 Power/Strength + Core days
• 2 Stamina & Boxing-Specific Conditioning days

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🗓️ Weekly Training Schedule

Day	Workout / Focus
Monday	Power & Strength (Full Body)
Tuesday	Boxing Stamina + HIIT
Wednesday	Rest
Thursday	Explosive Rotational Power + Core
Friday	Fight Simulation + MetCon
Saturday & Sunday	Rest

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🏋️‍♂️ Monday – Power & Strength (Full Body)

Goal: Build force production for powerful punches

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 (50 min):

1. Back Squat – 4 x 5
   (80% 1RM, explosive concentric, controlled descent)
2. Power Cleans – 5 x 3
   (Focus on fast triple extension: ankles, knees, hips)
3. Push Press – 4 x 6
   (Drive overhead explosively – mimics uppercut drive)
4. Weighted Pull-Ups – 4 x 6
   (Or bodyweight x 8–10 if no weight)
5. Medicine Ball Rotational Slams – 3 x 10/side
   (9–12kg, full rotation, aggressive throw – like a hook!)
6. Plank to Push-Up – 3 x 10 reps
   (Core + shoulder stability under movement)

Cooldown: Foam roll, deep stretch (hips, shoulders, back)

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💨 Tuesday – Boxing Stamina + HIIT Conditioning

Goal: Build lactic threshold & sustain output over time

Warm-up (5 min):

• Jump rope – 2 min
• Shadowboxing – 1 min (light, rhythm)
• Arm circles, torso twists

Main Workout (55 min):

🔁 Stamina Circuit (EMOM x 20 min – Every Minute on the Minute)

Do the circuit at the start of each minute, rest the remainder.

Min	Exercise
Odd Min (1,3,5…)	Shadowboxing – 1 min(focus on form, footwork, combinations)
Even Min (2,4,6…)	Circuit (complete in <60 sec):
	• 10 Med Ball Slams (9kg)
	• 15 Kettlebell Swings (24/16kg) or Dumbbell Swings
	• 20 Mountain Climbers

💡 This simulates “rest between rounds” while keeping heart rate elevated.

🥊 Small Bag + Shadow Work (15 min):

• 5 rounds x 3 min (1 min rest)
  • Round 1: Jab-Cross combos
  • Round 2: Lead Hook + Uppercut
  • Round 3: Body-head combinations
  • Round 4: Fast flurries (10–15 sec ON / 10 sec OFF)
  • Round 5: Defense + counters (slip, roll, counter)

Cooldown: Light jump rope (1 min), stretch shoulders, hips, spine

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💥 Thursday – Explosive Rotational Power + Core

Goal: Maximize rotational force and core endurance for hooks & uppercuts

Warm-up (same as Mon)

Workout (45 min):

1. Box Jumps – 4 x 5
   (Land softly, explode up – focus on hip drive)
2. Landmine Rotational Press – 3 x 8/side
   (Use barbell in corner or landmine attachment – slow back, explosive forward)
   👉 No landmine? Use Med Ball Rotational Throws (against wall or open space)
3. Floor Press – 4 x 8
   (Dumbbells or barbell – limits range, focuses on lockout power)
4. Inverted Rows (or Ring Rows) – 4 x 10
   (Builds back strength for posture & defense)
5. Hanging Leg Raises – 3 x 12
   (Slow, controlled – no swinging)
6. Pallof Press (Anti-Rotation) – 3 x 12/side
   (Use cable or band – core stability under load)
7. Neck Bridges (front/side) – 2 x 15 sec each
   (Optional but great for head resilience)

Cooldown: Stretch obliques, neck, shoulders

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🔥 Friday – Fight Simulation + MetCon

Goal: Simulate real fight fatigue and improve work capacity

Warm-up (5 min): Jump rope + dynamic movement

Workout (60 min):

🥊 Round Simulation (6 x 3 min – 1 min rest)

Shadowbox with purpose – treat it like a real fight.

Round	Focus
1	Jab control, movement
2	Power combos (1-2-lead hook)
3	Body attack + head movement
4	High-volume flurries (30 sec ON / 15 sec OFF)
5	Defense → Counter (slip, block, fire back)
6	All-out intensity (last round mentality)

💬 Visualize an opponent. Move, pivot, breathe.

💣 MetCon Finisher (AMRAP 12 Minutes):

As Many Rounds As Possible:

• 5 Power Cleans (60–70% 1RM or 75/55 lb)
• 10 Explosive Push-Ups
• 15 Russian Twists (hold med ball or DB)
• 20 High Knees

✅ Record total rounds. Try to beat it every 2 weeks!

Optional Cool-down: 1 min jump rope, deep breathing, full-body stretch

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📈 Progression Plan (Every 2 Weeks)

Week	Goal
Weeks 1–2	Master pacing, technique, and form
Weeks 3–4	Increase weight (5–10%), reduce rest by 5–10 sec
Weeks 5–6	Add 1 rep/set, increase med ball weight, beat AMRAP round count
Week 6+	Deload Week: 50% volume, focus on mobility & recovery

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🧠 Recovery & Stamina Tips

To build real boxing stamina, prioritize:

• ✅ Breathing drills: Box breathing (4-in, 4-hold, 4-out) daily
• ✅ Neck & Core Work: Prevents fatigue and improves posture
• ✅ Hydration & Sleep: Critical for recovery and endurance gains
• ✅ Active Recovery (Wed): Light walk, stretching, or yoga (10–15 min)

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✅ Summary: 4-Day Boxing Stamina Plan

Day	Workout
Monday	Power & Strength (Squat, Clean, Press, Pull)
Tuesday	Boxing Stamina (EMOM + Small Bag + Shadow)
Wednesday	Rest
Thursday	Rotational Power + Core (Explosive + Anti-Rotation)
Friday	Fight Simulation + MetCon
Sat & Sun	Rest