Summer Boxing Routine

With summer only around the corner in New Zealand, I thought I would pull this great boxing routine out of the archives. Designed by Ashley Jones who at the time was the Crusaders Strength Conditioning Coach. This is a grueling session but what a great way to drop some body fat and get fit for the long hot summer ahead.


Steve Thompson

Boxing Session
Warm up 60 seconds each

Overs/Unders/Hooks then swap with partner then

L jab for 30 secs then R jab for 30 secs then change

now build up to a 7 punch combo

1. L jab/R cross 30 seconds each

2. L jab/R cross/L upper 60 seconds each

3. L jab/R cross/L upper/R hook 90 seconds each

4. L jab/R cross/L upper/R hook/L cross 2 minutes each

5. L jab/R cross/L upper/R hook/L cross/R upper 2.5 minutes each

6. L jab/R cross/L upper/R hook/L cross/R upper/L hook 3 minutes each

then conditioning work:

1. sit up 1 – 2 punch partner standing on partners feet 90 seconds each

2. push up 1 – 2 90 seconds each

3. seated punch over head 90 seconds each

4. 10 hits and grab 90 seconds each

then contact work:

3 x 3 minutes of body sparring

then cool down with 3 minutes of shadow boxing

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Steve Thompson

Steve is a New Zealand Powerlifting Record holder and founder of He has competed in two IPF World Powerlifting Championships. Steve holds four New Zealand Powerlifting records and two All-round Weightlifting World records. Competed in the sport of Powerlifting for more than 18 years. Specialties: strength and conditioning.

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