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This 30 Min Protocol Will Win You More Fights

Most serious boxers know the importance of strength and conditioning. It's the edge that lets your skill shine in the ring and fortifies your body to cope with rigorous training.

Boxers that perform regular, structured S&C are more explosive, get injured less and can spar, hit pads, and train harder without breaking down.

However, most boxers do it wrong and it ends up killing their performance.

Instead of transforming you into a fluid, explosive boxer, you're too sore to spar & your legs feel too heavy for crisp footwork. Worse? You end up stiff, burn out and injured.

You struggle with Strength and Conditioning because you:

• don't know which exercises actually transfer to boxing performance

• don't know how to juggle lifting, boxing, work, and life commitments

• do random workouts that left you stiff, sore, or injured

• do traditional S&C programs takes hours

This newsletter will change that.

Why other programs fail:

Most fighters approach S&C two ways:

1. "old school" approach - endless bodyweight circuits, high rep & light weights
2. "gym bro" approach- bodybuilding splits: push pull legs, 5 × 5

These approaches fail as they:

1. Ignore either mobility, strength or power
2. Do not account for the extra stress of sparring, drilling and hitting pads
3. Make you tired, without boosting your

Want something that works with less time?

The Minimalist Protocol (that actually works):

The truth? 30 minutes of focused, intentional work with the right exercises can dramatically improve your boxing performance & reduce injury risk. Here's how:

This Protocol uses principles from The Power & Resilience System™ to develop exactly what fighters need. It prioritizes:

• Fatigue management - High-output, low-fatigue training methods that won't ruin your boxing training

• Exercise selection - Develop the exact muscles that fighters require

• Strategic planning- Implementing a sustainable high/low intensity structure so you can recover from boxing and lifting

• 80/20 structure - Structured exercises & training to get the most results in least time

• Consistent & realistic - A program you can actually follow consistently to make progress

Protocol overview:

This is a 2 day program. Each session can be completed in 30 minutes or less and will build full body strength & power that translates into the boxing ring. Rest 24 - 48 hours before performing the next session. Here are 2 ways you can integrate it with your boxing schedule.

If you are boxing 3 - 4x a week, perform the sessions on the days that you're not boxing.

If you're boxing 6x a week, perform strength and conditioning on the same days as your sparring/ more intense sessions. Leave a few hours of rest between boxing training and lifting.

Training like this splits your week into days of high intensity and low intensity. Lifting + sparring = high intensity days. Boxing only = low intensity days. The high days are done to push for performance and progress, while the low days are lighter to allow for full recovery. Alternating high and low intensity days optimizes recovery and performance, while reducing injury risk.

Program Structure

Warm up: Mobility & Extensive Plyometrics

For both days, start with the GPP Extensive Warm Up Sequence, followed by the Altis Rudiment Series (a series of light plyometrics). This will get you ready for the session in under 5 minutes.

GPP warmup sequence is a perfect way to loosen up the joints and prime your body for the S&C session. https://www.youtube.com/watch?v=1M2RzXPQfiE​

The series of hops and jumps will help build strong calves and ankles for powerful explosive footwork. https://www.youtube.com/watch?v=yU2BUBW2NFM&pp=ygUUYWx0aXMgcnVkaW1lbnQganVtcHM%3D​

Day 1: Lower body power & Full body strength

Superset 1:

A1: Standing broad jump - 5 reps max distance (Lower body power)

A2: Squat / Leg press - 5 - 8 reps (Quadriceps strength)

Superset 2:

B1: Weighted Pull up / Lat pull down 5 - 8 reps (shoulder health)

B2: Overhead press / Machine Shoulder press 5 - 8 reps (improves strength + mobility)

Day 2: Upper body power & Full body strength

Superset 1:

A1: Rotational med ball slam 4 - 6 reps per side as hard as you can (Rotational upper body power)

A2: Deadlift 5 - 8 reps (builds posterior chain strength)

Superset 2:

B1: Bent over row / Cable rows 5 - 8 reps (strengthens the back for punching stability)

B2: Bench press / dumbell bench press / machine chest press 5 - 8 reps (strengthens chest for punch extension)

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Implementation Guidelines:

Structure: Perform exercises with the same alphabet in sequence, with 60 seconds of rest in between

• (A1 > 60s break > A2)
• B1 > 60s break > B2

Sets: Repeat each superset 3 times.

Intensity: Perform jumps and throws with maximal intensity. Jump as far as you can, throw as hard as you can.

Intensity: For the rest of the exercises, stay 1 - 3 reps away from failure. For boxers, strength training to failure is unproductive. It causes too much fatigue, making it hard to recover sufficiently for your skill sessions.

Progression: When you can complete all sets with good form, increase weight by 5-10% or add one rep per set.

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Next Steps

This minimalist approach is the entry point to boxing-specific strength training. Implement it for the next 4 weeks and notice how much better you feel, doing focused, specific work.

As always - hit reply if you have any questions. Let me know what else you'd like to read next!

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Chua Rui Yan | The Boxing PT ​Instagram / Threads / Schedule a 1 - 1 ​ Outsmart - Outbox - Outperform

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