BUDYAI
User-shared Budy plan

Boxing-Kraftbasis bis Power-Transfer

A real training plan shared from Budy, with the phases, weekly workouts, exercise prescriptions, and progression details visible before you commit your time.

8 of 10 planned weeks currently include workouts in this preview.

Solide Ganzkörperbasis mit besonderem Augenmerk auf Beine, Rumpf und Schulterblattkontrolle.

Get BudyReview workouts
10Planned weeks
2Workouts / week
IntermediateDifficulty
2/3Phases ready

Updated Sep 9, 2026

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What this block is trying to do

Zehnwöchiger, ausgewogener Zyklus für zwei Gym-Einheiten pro Woche bei gleichzeitig drei Boxeinheiten. Mittwoch und Samstag bleiben feste Krafttermine, aber die effektive Dosis wird über RPE, Technik und Erholung gesteuert. Wenn Boxen und Gym am selben Tag stattfinden, ist zeitlicher Abstand ideal; bei fehlendem Abstand wird die Einheit mit der höheren tagesaktuellen Priorität zuerst trainiert.

Weekly Schedule

Inspect every shared week, workout, exercise prescription, rest period, and context tag before deciding whether this plan fits.

Week 1

Phase 1Robuste Basis für BoxenBaseline

foundation

Week 1 - Ganzkörperkraft – Hüftdominanz, Beine, oberer Rücken und Anti-Rotation

Ganzkörperkraft – Hüftdominanz, Beine, oberer Rücken und Anti-Rotation

Wednesday55mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Dynamic 90 90 Hip Twist

2 sets x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 20s rest · kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · kontrolliert tempo · Easy intensity
  2. Set 230s-1m · 20s rest · kontrolliert tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
  2. Set 25-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Step in Place with Overhead Arm Raise

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-1m · 15s rest · fließend tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · fließend tempo · Easy intensity
  2. Set 230s-1m · 15s rest · fließend tempo · Easy intensity

Trap Bar Deadlift

2 sets x 6-8 reps
MainIntermediate4 Rir – Konservativer Technikstart intensityLoad tracked
QuadricepsHamstrings
Set 1 · 6-8 reps · 3m rest · 2-1-1 tempo · 4 Rir – Konservativer Technikstart intensity
All set details2 sets
  1. Set 16-8 reps · 3m rest · 2-1-1 tempo · 4 Rir – Konservativer Technikstart intensity
  2. Set 26-8 reps · 3m rest · 2-1-1 tempo · 4 Rir – Konservativer Technikstart intensity

Lever Horizontal Leg Press

2 sets x 8-10 reps
MainIntermediate4 Rir – Schmerzfreie Tiefe Finden intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 4 Rir – Schmerzfreie Tiefe Finden intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 4 Rir – Schmerzfreie Tiefe Finden intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 4 Rir – Schmerzfreie Tiefe Finden intensity

Bench-Supported One-Arm Dumbbell Bent-Over Row

2 sets x 8-10 reps
MainIntermediate4 Rir – Schulterblatt Zuerst intensityPer sideLoad tracked
BackDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 4 Rir – Schulterblatt Zuerst intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 4 Rir – Schulterblatt Zuerst intensity · Per side
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 4 Rir – Schulterblatt Zuerst intensity · Per side

Band Horizontal Pallof Press

2 sets x 8-10 reps
MainIntermediate4 Rir – Spannung Vor Reichweite intensity
CoreResistance Band
Set 1 · 8-10 reps · 1m rest · 2-2-2 tempo · 4 Rir – Spannung Vor Reichweite intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-2-2 tempo · 4 Rir – Spannung Vor Reichweite intensity
  2. Set 28-10 reps · 1m rest · 2-2-2 tempo · 4 Rir – Spannung Vor Reichweite intensity

Standing Hands-on-Hips Torso Rotation Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · langsam tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · langsam tempo · Easy intensity
  2. Set 230s-1m · 15s rest · langsam tempo · Easy intensity

Standing Back Slaps Wrap-Around Chest and Shoulder Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
ChestShoulders
Set 1 · 30s-1m · 15s rest · sanft tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · sanft tempo · Easy intensity
  2. Set 230s-1m · 15s rest · sanft tempo · Easy intensity

Week 1 - Ganzkörperkraft – einbeinige Bein- und Hüftarbeit, Schulterblattkontrolle, Pressen und Rotation

Ganzkörperkraft – einbeinige Bein- und Hüftarbeit, Schulterblattkontrolle, Pressen und Rotation

Saturday55mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side

Standing Bodyweight Shoulder Transverse Abduction

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 15s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · 2-1-2 tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · 2-1-2 tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
  2. Set 25-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Single-Dumbbell Bulgarian Split Squat with Hand Support

2 sets x 8-10 reps
MainIntermediate4 Rir – Stabile Wiederholungen intensityPer sideLoad tracked
QuadricepsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 4 Rir – Stabile Wiederholungen intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 4 Rir – Stabile Wiederholungen intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 4 Rir – Stabile Wiederholungen intensity · Per side

Seated Cable Rope Face Pull on Bench

2 sets x 10-12 reps
MainIntermediate4 Rir – Kontrollierte Schulterblattposition intensityLoad tracked
ShouldersCableBench
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 4 Rir – Kontrollierte Schulterblattposition intensity
All set details2 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 4 Rir – Kontrollierte Schulterblattposition intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 4 Rir – Kontrollierte Schulterblattposition intensity

Tall-Kneeling Two-Hand Landmine Press

2 sets x 6-8 reps
MainIntermediate4 Rir – Schmerzfreie Pressbahn intensityLoad tracked
Shoulders
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 4 Rir – Schmerzfreie Pressbahn intensity
All set details2 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 4 Rir – Schmerzfreie Pressbahn intensity
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 4 Rir – Schmerzfreie Pressbahn intensity

Resistance Band Wide-Stance Single-Side Horizontal Chop

2 sets x 8-10 reps
MainIntermediate4 Rir – Sauberer Rotationsrhythmus intensityPer side
CoreResistance Band
Set 1 · 8-10 reps · 1m rest · kontrolliert tempo · 4 Rir – Sauberer Rotationsrhythmus intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 1m rest · kontrolliert tempo · 4 Rir – Sauberer Rotationsrhythmus intensity · Per side
  2. Set 28-10 reps · 1m rest · kontrolliert tempo · 4 Rir – Sauberer Rotationsrhythmus intensity · Per side

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Lying Side Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Week 2

Phase 1Robuste Basis für BoxenVolume

foundation

Week 2 - Ganzkörperkraft – Hüftdominanz, Beine, oberer Rücken und Anti-Rotation

Ganzkörperkraft – Hüftdominanz, Beine, oberer Rücken und Anti-Rotation

Wednesday55mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Dynamic 90 90 Hip Twist

2 sets x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 20s rest · kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · kontrolliert tempo · Easy intensity
  2. Set 230s-1m · 20s rest · kontrolliert tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
  2. Set 25-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Step in Place with Overhead Arm Raise

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-1m · 15s rest · fließend tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · fließend tempo · Easy intensity
  2. Set 230s-1m · 15s rest · fließend tempo · Easy intensity

Trap Bar Deadlift

3 sets x 6-8 reps
MainIntermediate3 Rir – Sauber Und GleichmäßIg intensityLoad tracked
QuadricepsHamstrings
Set 1 · 6-8 reps · 3m rest · 2-1-1 tempo · 3 Rir – Sauber Und GleichmäßIg intensity
All set details3 sets
  1. Set 16-8 reps · 3m rest · 2-1-1 tempo · 3 Rir – Sauber Und GleichmäßIg intensity
  2. Set 26-8 reps · 3m rest · 2-1-1 tempo · 3 Rir – Sauber Und GleichmäßIg intensity
  3. Set 36-8 reps · 3m rest · 2-1-1 tempo · 3 Rir – Sauber Und GleichmäßIg intensity

Lever Horizontal Leg Press

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 8-12 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Per side
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Per side
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Per side

Band Horizontal Pallof Press

3 sets x 10-12 reps
MainIntermediate3 Rir intensity
CoreResistance Band
Set 1 · 10-12 reps · 1m rest · 2-2-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-2-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-2-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-2-2 tempo · 3 Rir intensity

Standing Hands-on-Hips Torso Rotation Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · langsam tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · langsam tempo · Easy intensity
  2. Set 230s-1m · 15s rest · langsam tempo · Easy intensity

Standing Back Slaps Wrap-Around Chest and Shoulder Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
ChestShoulders
Set 1 · 30s-1m · 15s rest · sanft tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · sanft tempo · Easy intensity
  2. Set 230s-1m · 15s rest · sanft tempo · Easy intensity

Week 2 - Ganzkörperkraft – einbeinige Bein- und Hüftarbeit, Schulterblattkontrolle, Pressen und Rotation

Ganzkörperkraft – einbeinige Bein- und Hüftarbeit, Schulterblattkontrolle, Pressen und Rotation

Saturday55mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side

Standing Bodyweight Shoulder Transverse Abduction

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 15s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · 2-1-2 tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · 2-1-2 tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
  2. Set 25-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Single-Dumbbell Bulgarian Split Squat with Hand Support

3 sets x 8-10 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Seated Cable Rope Face Pull on Bench

3 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersCableBench
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Tall-Kneeling Two-Hand Landmine Press

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
Shoulders
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Resistance Band Wide-Stance Single-Side Horizontal Chop

3 sets x 10-12 reps
MainIntermediate3 Rir intensityPer side
CoreResistance Band
Set 1 · 10-12 reps · 1m rest · kontrolliert tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · kontrolliert tempo · 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · kontrolliert tempo · 3 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · kontrolliert tempo · 3 Rir intensity · Per side

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Lying Side Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Week 3

Phase 1Robuste Basis für BoxenIntensity

foundation

Week 3 - Ganzkörperkraft – Hüftdominanz, Beine, oberer Rücken und Anti-Rotation

Ganzkörperkraft – Hüftdominanz, Beine, oberer Rücken und Anti-Rotation

Wednesday55mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Dynamic 90 90 Hip Twist

2 sets x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 20s rest · kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · kontrolliert tempo · Easy intensity
  2. Set 230s-1m · 20s rest · kontrolliert tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
  2. Set 25-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Step in Place with Overhead Arm Raise

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-1m · 15s rest · fließend tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · fließend tempo · Easy intensity
  2. Set 230s-1m · 15s rest · fließend tempo · Easy intensity

Trap Bar Deadlift

3 sets x 5-7 reps
MainIntermediate2 Rir – Schwer, Nie Grinden intensityLoad tracked
QuadricepsHamstrings
Set 1 · 5-7 reps · 3m rest · kontrolliert hoch tempo · 2 Rir – Schwer, Nie Grinden intensity
All set details3 sets
  1. Set 15-7 reps · 3m rest · kontrolliert hoch tempo · 2 Rir – Schwer, Nie Grinden intensity
  2. Set 25-7 reps · 3m rest · kontrolliert hoch tempo · 2 Rir – Schwer, Nie Grinden intensity
  3. Set 35-7 reps · 3m rest · kontrolliert hoch tempo · 2 Rir – Schwer, Nie Grinden intensity

Lever Horizontal Leg Press

3 sets x 6-8 reps
MainIntermediate2 Rir – Stabile Knieachse intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 6-8 reps · 2m rest · 2-1-1 tempo · 2 Rir – Stabile Knieachse intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-1 tempo · 2 Rir – Stabile Knieachse intensity
  2. Set 26-8 reps · 2m rest · 2-1-1 tempo · 2 Rir – Stabile Knieachse intensity
  3. Set 36-8 reps · 2m rest · 2-1-1 tempo · 2 Rir – Stabile Knieachse intensity

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 8-10 reps
MainIntermediate2 Rir – Ohne OberköRperrotation intensityPer sideLoad tracked
BackDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 2 Rir – Ohne OberköRperrotation intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 2 Rir – Ohne OberköRperrotation intensity · Per side
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 2 Rir – Ohne OberköRperrotation intensity · Per side
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 2 Rir – Ohne OberköRperrotation intensity · Per side

Band Horizontal Pallof Press

3 sets x 8-10 reps
MainIntermediate2–3 Rir – Rotation VollstäNdig Kontrollieren intensity
CoreResistance Band
Set 1 · 8-10 reps · 1m rest · 3-2-2 tempo · 2–3 Rir – Rotation VollstäNdig Kontrollieren intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 3-2-2 tempo · 2–3 Rir – Rotation VollstäNdig Kontrollieren intensity
  2. Set 28-10 reps · 1m rest · 3-2-2 tempo · 2–3 Rir – Rotation VollstäNdig Kontrollieren intensity
  3. Set 38-10 reps · 1m rest · 3-2-2 tempo · 2–3 Rir – Rotation VollstäNdig Kontrollieren intensity

Standing Hands-on-Hips Torso Rotation Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · langsam tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · langsam tempo · Easy intensity
  2. Set 230s-1m · 15s rest · langsam tempo · Easy intensity

Standing Back Slaps Wrap-Around Chest and Shoulder Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
ChestShoulders
Set 1 · 30s-1m · 15s rest · sanft tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · sanft tempo · Easy intensity
  2. Set 230s-1m · 15s rest · sanft tempo · Easy intensity

Week 3 - Ganzkörperkraft – einbeinige Bein- und Hüftarbeit, Schulterblattkontrolle, Pressen und Rotation

Ganzkörperkraft – einbeinige Bein- und Hüftarbeit, Schulterblattkontrolle, Pressen und Rotation

Saturday55mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side

Standing Bodyweight Shoulder Transverse Abduction

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 15s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · 2-1-2 tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · 2-1-2 tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
  2. Set 25-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Single-Dumbbell Bulgarian Split Squat with Hand Support

3 sets x 6-8 reps
MainIntermediate2 Rir – Balance Und Knieachse Halten intensityPer sideLoad tracked
QuadricepsDumbbell
Set 1 · 6-8 reps · 2m rest · 2-1-1 tempo · 2 Rir – Balance Und Knieachse Halten intensity · Per side
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-1 tempo · 2 Rir – Balance Und Knieachse Halten intensity · Per side
  2. Set 26-8 reps · 2m rest · 2-1-1 tempo · 2 Rir – Balance Und Knieachse Halten intensity · Per side
  3. Set 36-8 reps · 2m rest · 2-1-1 tempo · 2 Rir – Balance Und Knieachse Halten intensity · Per side

Seated Cable Rope Face Pull on Bench

3 sets x 8-10 reps
MainIntermediate2–3 Rir – Keine Schulterkompensation intensityLoad tracked
ShouldersCableBench
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 2–3 Rir – Keine Schulterkompensation intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 2–3 Rir – Keine Schulterkompensation intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 2–3 Rir – Keine Schulterkompensation intensity
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 2–3 Rir – Keine Schulterkompensation intensity

Tall-Kneeling Two-Hand Landmine Press

3 sets x 6-8 reps
MainIntermediate2–3 Rir – Kein Pressen Bis Zum Versagen intensityLoad tracked
Shoulders
Set 1 · 6-8 reps · 2m rest · 2-1-1 tempo · 2–3 Rir – Kein Pressen Bis Zum Versagen intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-1 tempo · 2–3 Rir – Kein Pressen Bis Zum Versagen intensity
  2. Set 26-8 reps · 2m rest · 2-1-1 tempo · 2–3 Rir – Kein Pressen Bis Zum Versagen intensity
  3. Set 36-8 reps · 2m rest · 2-1-1 tempo · 2–3 Rir – Kein Pressen Bis Zum Versagen intensity

Resistance Band Wide-Stance Single-Side Horizontal Chop

3 sets x 8-10 reps
MainIntermediate2–3 Rir – Explosiv Anziehen, Kontrolliert Bremsen intensityPer side
CoreResistance Band
Set 1 · 8-10 reps · 1m rest · explosiv dann kontrolliert tempo · 2–3 Rir – Explosiv Anziehen, Kontrolliert Bremsen intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 1m rest · explosiv dann kontrolliert tempo · 2–3 Rir – Explosiv Anziehen, Kontrolliert Bremsen intensity · Per side
  2. Set 28-10 reps · 1m rest · explosiv dann kontrolliert tempo · 2–3 Rir – Explosiv Anziehen, Kontrolliert Bremsen intensity · Per side
  3. Set 38-10 reps · 1m rest · explosiv dann kontrolliert tempo · 2–3 Rir – Explosiv Anziehen, Kontrolliert Bremsen intensity · Per side

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Lying Side Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Week 4

Phase 1Robuste Basis für BoxenDeload

foundation

Week 4 - Ganzkörperkraft – Hüftdominanz, Beine, oberer Rücken und Anti-Rotation

Ganzkörperkraft – Hüftdominanz, Beine, oberer Rücken und Anti-Rotation

Wednesday55mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Dynamic 90 90 Hip Twist

2 sets x 30s-1m
Warm-upIntermediateEasy intensity
Glutes
Set 1 · 30s-1m · 20s rest · kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 20s rest · kontrolliert tempo · Easy intensity
  2. Set 230s-1m · 20s rest · kontrolliert tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
  2. Set 25-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Step in Place with Overhead Arm Raise

2 sets x 30s-1m
Warm-upBeginnerEasy intensity
Full BodyStep
Set 1 · 30s-1m · 15s rest · fließend tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · fließend tempo · Easy intensity
  2. Set 230s-1m · 15s rest · fließend tempo · Easy intensity

Trap Bar Deadlift

2 sets x 6-8 reps
MainIntermediate4 Rir – Deload Und BewegungsqualitäT intensityLoad tracked
QuadricepsHamstrings
Set 1 · 6-8 reps · 3m rest · 2-1-1 tempo · 4 Rir – Deload Und BewegungsqualitäT intensity
All set details2 sets
  1. Set 16-8 reps · 3m rest · 2-1-1 tempo · 4 Rir – Deload Und BewegungsqualitäT intensity
  2. Set 26-8 reps · 3m rest · 2-1-1 tempo · 4 Rir – Deload Und BewegungsqualitäT intensity

Lever Horizontal Leg Press

2 sets x 8-10 reps
MainIntermediate4 Rir – Deload intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 8-10 reps · 3m rest · 3-1-1 tempo · 4 Rir – Deload intensity
All set details2 sets
  1. Set 18-10 reps · 3m rest · 3-1-1 tempo · 4 Rir – Deload intensity
  2. Set 28-10 reps · 3m rest · 3-1-1 tempo · 4 Rir – Deload intensity

Bench-Supported One-Arm Dumbbell Bent-Over Row

2 sets x 8-10 reps
MainIntermediate4 Rir – Deload intensityPer sideLoad tracked
BackDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 4 Rir – Deload intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 4 Rir – Deload intensity · Per side
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 4 Rir – Deload intensity · Per side

Band Horizontal Pallof Press

2 sets x 8-10 reps
MainIntermediate4 Rir – Deload intensity
CoreResistance Band
Set 1 · 8-10 reps · 1m rest · 2-2-2 tempo · 4 Rir – Deload intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-2-2 tempo · 4 Rir – Deload intensity
  2. Set 28-10 reps · 1m rest · 2-2-2 tempo · 4 Rir – Deload intensity

Standing Hands-on-Hips Torso Rotation Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
Core
Set 1 · 30s-1m · 15s rest · langsam tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · langsam tempo · Easy intensity
  2. Set 230s-1m · 15s rest · langsam tempo · Easy intensity

Standing Back Slaps Wrap-Around Chest and Shoulder Stretch

2 sets x 30s-1m
CooldownBeginnerEasy intensity
ChestShoulders
Set 1 · 30s-1m · 15s rest · sanft tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · sanft tempo · Easy intensity
  2. Set 230s-1m · 15s rest · sanft tempo · Easy intensity

Week 4 - Ganzkörperkraft – einbeinige Bein- und Hüftarbeit, Schulterblattkontrolle, Pressen und Rotation

Ganzkörperkraft – einbeinige Bein- und Hüftarbeit, Schulterblattkontrolle, Pressen und Rotation

Saturday55mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Side-to-Side Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
Glutes
Set 1 · 8-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side

Standing Bodyweight Shoulder Transverse Abduction

2 sets x 8-10 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-10 reps · 15s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 15s rest · 2-1-2 tempo · Easy intensity
  2. Set 28-10 reps · 15s rest · 2-1-2 tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

2 sets x 5-6 reps
Warm-upIntermediateEasy intensityPer side
ShouldersBack
Set 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
All set details2 sets
  1. Set 15-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side
  2. Set 25-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Single-Dumbbell Bulgarian Split Squat with Hand Support

2 sets x 8-10 reps
MainIntermediate4 Rir – Deload intensityPer sideLoad tracked
QuadricepsDumbbell
Set 1 · 8-10 reps · 3m rest · 3-1-1 tempo · 4 Rir – Deload intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 3m rest · 3-1-1 tempo · 4 Rir – Deload intensity · Per side
  2. Set 28-10 reps · 3m rest · 3-1-1 tempo · 4 Rir – Deload intensity · Per side

Seated Cable Rope Face Pull on Bench

2 sets x 10-12 reps
MainIntermediate4 Rir – Deload intensityLoad tracked
ShouldersCableBench
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 4 Rir – Deload intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 4 Rir – Deload intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 4 Rir – Deload intensity

Tall-Kneeling Two-Hand Landmine Press

2 sets x 6-8 reps
MainIntermediate4 Rir – Deload intensityLoad tracked
Shoulders
Set 1 · 6-8 reps · 3m rest · 2-1-2 tempo · 4 Rir – Deload intensity
All set details2 sets
  1. Set 16-8 reps · 3m rest · 2-1-2 tempo · 4 Rir – Deload intensity
  2. Set 26-8 reps · 3m rest · 2-1-2 tempo · 4 Rir – Deload intensity

Resistance Band Wide-Stance Single-Side Horizontal Chop

2 sets x 8-10 reps
MainIntermediate4 Rir – Deload intensityPer side
CoreResistance Band
Set 1 · 8-10 reps · 1m rest · kontrolliert tempo · 4 Rir – Deload intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 1m rest · kontrolliert tempo · 4 Rir – Deload intensity · Per side
  2. Set 28-10 reps · 1m rest · kontrolliert tempo · 4 Rir – Deload intensity · Per side

Side-Lying Brettzel Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 25s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Lying Side Quadriceps Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 20s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Week 5

Phase 2KraftentwicklungBaseline

strength

Week 1 - Ganzkörperkraft – Hüftstreckung, Zugkraft und antirotatorische Rumpfstabilität für Boxen

Ganzkörperkraft – Hüftstreckung, Zugkraft und antirotatorische Rumpfstabilität für Boxen

Wednesday60mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 15s rest · kontrolliert tempo · Easy intensity

Scapular Push-Up

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · 2-1-2 tempo · Easy intensity

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Trap Bar Deadlift

3 sets x 5 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsHamstrings
Set 1 · 5 reps · 3m rest · kontrolliert kraftvoll tempo · 3 Rir intensity
All set details3 sets
  1. Set 15 reps · 3m rest · kontrolliert kraftvoll tempo · 3 Rir intensity
  2. Set 25 reps · 3m rest · kontrolliert kraftvoll tempo · 3 Rir intensity
  3. Set 35 reps · 3m rest · kontrolliert kraftvoll tempo · 3 Rir intensity

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 6-8 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Per side
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Per side
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity · Per side

Tall-Kneeling Two-Hand Landmine Press

3 sets x 5-6 reps
MainIntermediate3 Rir intensityLoad tracked
Shoulders
Set 1 · 5-6 reps · 2m rest · 2-0-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · 2-0-2 tempo · 3 Rir intensity
  2. Set 25-6 reps · 2m rest · 2-0-2 tempo · 3 Rir intensity
  3. Set 35-6 reps · 2m rest · 2-0-2 tempo · 3 Rir intensity

Cable Horizontal Pallof Press

3 sets x 8 reps
MainIntermediate3 Rir intensityLoad tracked
CoreCable
Set 1 · 8 reps · 1m rest · 2 Sek. halten tempo · 3 Rir intensity
All set details3 sets
  1. Set 18 reps · 1m rest · 2 Sek. halten tempo · 3 Rir intensity
  2. Set 28 reps · 1m rest · 2 Sek. halten tempo · 3 Rir intensity
  3. Set 38 reps · 1m rest · 2 Sek. halten tempo · 3 Rir intensity

Child Pose

1 set x 40s-1m
CooldownBeginnerEasy intensity
Back
Set 1 · 40s-1m · 15s rest · ruhige Atmung tempo · Easy intensity

Week 1 - Ganzkörperkraft – einbeinige Beinarbeit, oberer Rücken, Rotation und Schulterblattkontrolle für Boxen

Ganzkörperkraft – einbeinige Beinarbeit, oberer Rücken, Rotation und Schulterblattkontrolle für Boxen

Saturday60mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Bodyweight Shoulder Transverse Extension

2 sets x 10-12 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Single-Dumbbell Bulgarian Split Squat with Hand Support

3 sets x 6 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
QuadricepsDumbbell
Set 1 · 6 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 16 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 26 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  3. Set 36 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Cable Rope Seated Row

3 sets x 6-8 reps
MainIntermediate3 Rir intensityLoad tracked
BackCableRope
Set 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 26-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 36-8 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Two-Hand Dumbbell Half-Kneeling High-to-Low Chop

3 sets x 8 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
CoreDumbbell
Set 1 · 8 reps · 2m rest · kontrolliert diagonal tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 18 reps · 2m rest · kontrolliert diagonal tempo · 3 Rir intensity · Per side
  2. Set 28 reps · 2m rest · kontrolliert diagonal tempo · 3 Rir intensity · Per side
  3. Set 38 reps · 2m rest · kontrolliert diagonal tempo · 3 Rir intensity · Per side

Seated Cable Rope Face Pull on Bench

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersCableBench
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Side-Lying Brettzel Stretch

1 set x 40s-50s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 40s-50s · 15s rest · ruhige Atmung tempo · Easy intensity · Per side

Week 6

Phase 2KraftentwicklungVolume

strength

Week 2 - Ganzkörperkraft – Hüftstreckung, Zugkraft und antirotatorische Rumpfstabilität für Boxen

Ganzkörperkraft – Hüftstreckung, Zugkraft und antirotatorische Rumpfstabilität für Boxen

Wednesday60mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 15s rest · kontrolliert tempo · Easy intensity

Scapular Push-Up

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · 2-1-2 tempo · Easy intensity

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Trap Bar Deadlift

3 sets x 5-6 reps
MainIntermediate2 3 Rir intensityLoad tracked
QuadricepsHamstrings
Set 1 · 5-6 reps · 3m rest · kontrolliert kraftvoll tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 3m rest · kontrolliert kraftvoll tempo · 2 3 Rir intensity
  2. Set 25-6 reps · 3m rest · kontrolliert kraftvoll tempo · 2 3 Rir intensity
  3. Set 35-6 reps · 3m rest · kontrolliert kraftvoll tempo · 2 3 Rir intensity

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 7-8 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 7-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 17-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 27-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 37-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Tall-Kneeling Two-Hand Landmine Press

3 sets x 6 reps
MainIntermediate2 3 Rir intensityLoad tracked
Shoulders
Set 1 · 6 reps · 2m rest · 2-0-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 16 reps · 2m rest · 2-0-2 tempo · 2 3 Rir intensity
  2. Set 26 reps · 2m rest · 2-0-2 tempo · 2 3 Rir intensity
  3. Set 36 reps · 2m rest · 2-0-2 tempo · 2 3 Rir intensity

Cable Horizontal Pallof Press

3 sets x 9-10 reps
MainIntermediate2 3 Rir intensityLoad tracked
CoreCable
Set 1 · 9-10 reps · 1m rest · 2 Sek. halten tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-10 reps · 1m rest · 2 Sek. halten tempo · 2 3 Rir intensity
  2. Set 29-10 reps · 1m rest · 2 Sek. halten tempo · 2 3 Rir intensity
  3. Set 39-10 reps · 1m rest · 2 Sek. halten tempo · 2 3 Rir intensity

Child Pose

1 set x 40s-1m
CooldownBeginnerEasy intensity
Back
Set 1 · 40s-1m · 15s rest · ruhige Atmung tempo · Easy intensity

Week 2 - Ganzkörperkraft – einbeinige Beinarbeit, oberer Rücken, Rotation und Schulterblattkontrolle für Boxen

Ganzkörperkraft – einbeinige Beinarbeit, oberer Rücken, Rotation und Schulterblattkontrolle für Boxen

Saturday60mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Bodyweight Shoulder Transverse Extension

2 sets x 10-12 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Single-Dumbbell Bulgarian Split Squat with Hand Support

3 sets x 6-7 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsDumbbell
Set 1 · 6-7 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 16-7 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 26-7 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  3. Set 36-7 reps · 2m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side

Cable Rope Seated Row

3 sets x 7-8 reps
MainIntermediate2 3 Rir intensityLoad tracked
BackCableRope
Set 1 · 7-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 17-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 27-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 37-8 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Two-Hand Dumbbell Half-Kneeling High-to-Low Chop

3 sets x 9-10 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
CoreDumbbell
Set 1 · 9-10 reps · 2m rest · kontrolliert diagonal tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 19-10 reps · 2m rest · kontrolliert diagonal tempo · 2 3 Rir intensity · Per side
  2. Set 29-10 reps · 2m rest · kontrolliert diagonal tempo · 2 3 Rir intensity · Per side
  3. Set 39-10 reps · 2m rest · kontrolliert diagonal tempo · 2 3 Rir intensity · Per side

Seated Cable Rope Face Pull on Bench

3 sets x 9-10 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersCableBench
Set 1 · 9-10 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 19-10 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 29-10 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 39-10 reps · 2m rest · 2-1-2 tempo · 2 3 Rir intensity

Side-Lying Brettzel Stretch

1 set x 40s-50s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 40s-50s · 15s rest · ruhige Atmung tempo · Easy intensity · Per side

Week 7

Phase 2KraftentwicklungIntensity

strength

Week 3 - Ganzkörperkraft – Hüftstreckung, Zugkraft und antirotatorische Rumpfstabilität für Boxen

Ganzkörperkraft – Hüftstreckung, Zugkraft und antirotatorische Rumpfstabilität für Boxen

Wednesday60mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 15s rest · kontrolliert tempo · Easy intensity

Scapular Push-Up

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · 2-1-2 tempo · Easy intensity

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Trap Bar Deadlift

3 sets x 4-5 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsHamstrings
Set 1 · 4-5 reps · 3m rest · kontrolliert kraftvoll tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 14-5 reps · 3m rest · kontrolliert kraftvoll tempo · 1 2 Rir intensity
  2. Set 24-5 reps · 3m rest · kontrolliert kraftvoll tempo · 1 2 Rir intensity
  3. Set 34-5 reps · 3m rest · kontrolliert kraftvoll tempo · 1 2 Rir intensity

Bench-Supported One-Arm Dumbbell Bent-Over Row

3 sets x 6-7 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 6-7 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 16-7 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 26-7 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  3. Set 36-7 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Per side

Tall-Kneeling Two-Hand Landmine Press

3 sets x 4-5 reps
MainIntermediate2 Rir intensityLoad tracked
Shoulders
Set 1 · 4-5 reps · 2m rest · 2-0-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 14-5 reps · 2m rest · 2-0-2 tempo · 2 Rir intensity
  2. Set 24-5 reps · 2m rest · 2-0-2 tempo · 2 Rir intensity
  3. Set 34-5 reps · 2m rest · 2-0-2 tempo · 2 Rir intensity

Cable Horizontal Pallof Press

3 sets x 8 reps
MainIntermediate2 Rir intensityLoad tracked
CoreCable
Set 1 · 8 reps · 2m rest · 3 Sek. halten tempo · 2 Rir intensity
All set details3 sets
  1. Set 18 reps · 2m rest · 3 Sek. halten tempo · 2 Rir intensity
  2. Set 28 reps · 2m rest · 3 Sek. halten tempo · 2 Rir intensity
  3. Set 38 reps · 2m rest · 3 Sek. halten tempo · 2 Rir intensity

Child Pose

1 set x 40s-1m
CooldownBeginnerEasy intensity
Back
Set 1 · 40s-1m · 15s rest · ruhige Atmung tempo · Easy intensity

Week 3 - Ganzkörperkraft – einbeinige Beinarbeit, oberer Rücken, Rotation und Schulterblattkontrolle für Boxen

Ganzkörperkraft – einbeinige Beinarbeit, oberer Rücken, Rotation und Schulterblattkontrolle für Boxen

Saturday60mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Bodyweight Shoulder Transverse Extension

2 sets x 10-12 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Single-Dumbbell Bulgarian Split Squat with Hand Support

3 sets x 5-6 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsDumbbell
Set 1 · 5-6 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 15-6 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  2. Set 25-6 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  3. Set 35-6 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side

Cable Rope Seated Row

3 sets x 6-7 reps
MainIntermediate2 Rir intensityLoad tracked
BackCableRope
Set 1 · 6-7 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 16-7 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 26-7 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 36-7 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Two-Hand Dumbbell Half-Kneeling High-to-Low Chop

3 sets x 8 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
CoreDumbbell
Set 1 · 8 reps · 2m rest · kontrolliert diagonal tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18 reps · 2m rest · kontrolliert diagonal tempo · 2 Rir intensity · Per side
  2. Set 28 reps · 2m rest · kontrolliert diagonal tempo · 2 Rir intensity · Per side
  3. Set 38 reps · 2m rest · kontrolliert diagonal tempo · 2 Rir intensity · Per side

Seated Cable Rope Face Pull on Bench

3 sets x 8 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersCableBench
Set 1 · 8 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Side-Lying Brettzel Stretch

1 set x 40s-50s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 40s-50s · 15s rest · ruhige Atmung tempo · Easy intensity · Per side

Week 8

Phase 2KraftentwicklungDeload

strength

Week 4 - Ganzkörperkraft – Hüftstreckung, Zugkraft und antirotatorische Rumpfstabilität für Boxen

Ganzkörperkraft – Hüftstreckung, Zugkraft und antirotatorische Rumpfstabilität für Boxen

Wednesday60mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Hip Circles Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Glutes
Set 1 · 30s-1m · 15s rest · kontrolliert tempo · Easy intensity

Scapular Push-Up

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
ShouldersBack
Set 1 · 8-10 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · 2-1-2 tempo · Easy intensity

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Trap Bar Deadlift

2 sets x 5 reps
MainIntermediate4 Rir intensityLoad tracked
QuadricepsHamstrings
Set 1 · 5 reps · 3m rest · kontrolliert tempo · 4 Rir intensity
All set details2 sets
  1. Set 15 reps · 3m rest · kontrolliert tempo · 4 Rir intensity
  2. Set 25 reps · 3m rest · kontrolliert tempo · 4 Rir intensity

Bench-Supported One-Arm Dumbbell Bent-Over Row

2 sets x 8 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
BackDumbbell
Set 1 · 8 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 18 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity · Per side
  2. Set 28 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity · Per side

Tall-Kneeling Two-Hand Landmine Press

2 sets x 6 reps
MainIntermediate4 Rir intensityLoad tracked
Shoulders
Set 1 · 6 reps · 2m rest · kontrolliert tempo · 4 Rir intensity
All set details2 sets
  1. Set 16 reps · 2m rest · kontrolliert tempo · 4 Rir intensity
  2. Set 26 reps · 2m rest · kontrolliert tempo · 4 Rir intensity

Cable Horizontal Pallof Press

2 sets x 8 reps
MainIntermediate4 Rir intensityLoad tracked
CoreCable
Set 1 · 8 reps · 1m rest · 2 Sek. halten tempo · 4 Rir intensity
All set details2 sets
  1. Set 18 reps · 1m rest · 2 Sek. halten tempo · 4 Rir intensity
  2. Set 28 reps · 1m rest · 2 Sek. halten tempo · 4 Rir intensity

Child Pose

1 set x 40s-1m
CooldownBeginnerEasy intensity
Back
Set 1 · 40s-1m · 15s rest · ruhige Atmung tempo · Easy intensity

Week 4 - Ganzkörperkraft – einbeinige Beinarbeit, oberer Rücken, Rotation und Schulterblattkontrolle für Boxen

Ganzkörperkraft – einbeinige Beinarbeit, oberer Rücken, Rotation und Schulterblattkontrolle für Boxen

Saturday60mGymStrengthModerate9 exercises
Type
Strength
Intensity
Moderate

Standing Bodyweight Shoulder Transverse Extension

2 sets x 10-12 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 10-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · 2-1-2 tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · 2-1-2 tempo · Easy intensity

Dynamic Alternating Bird Dog

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
Core
Set 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Single-Dumbbell Bulgarian Split Squat with Hand Support

2 sets x 6 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
QuadricepsDumbbell
Set 1 · 6 reps · 2m rest · kontrolliert tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 16 reps · 2m rest · kontrolliert tempo · 4 Rir intensity · Per side
  2. Set 26 reps · 2m rest · kontrolliert tempo · 4 Rir intensity · Per side

Cable Rope Seated Row

2 sets x 8 reps
MainIntermediate4 Rir intensityLoad tracked
BackCableRope
Set 1 · 8 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 28 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity

Two-Hand Dumbbell Half-Kneeling High-to-Low Chop

2 sets x 8 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
CoreDumbbell
Set 1 · 8 reps · 1m rest · kontrolliert tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 18 reps · 1m rest · kontrolliert tempo · 4 Rir intensity · Per side
  2. Set 28 reps · 1m rest · kontrolliert tempo · 4 Rir intensity · Per side

Seated Cable Rope Face Pull on Bench

2 sets x 10 reps
MainIntermediate4 Rir intensityLoad tracked
ShouldersCableBench
Set 1 · 10 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 110 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 210 reps · 1m rest · 2-1-2 tempo · 4 Rir intensity

Side-Lying Brettzel Stretch

1 set x 40s-50s
CooldownIntermediateEasy intensityPer side
Full Body
Set 1 · 40s-50s · 15s rest · ruhige Atmung tempo · Easy intensity · Per side

Exercise Progression

Repeated exercises show how the plan carries movement patterns across weeks and phases.

Bench-Supported One-Arm Dumbbell Bent-Over Row

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 8-10 reps -> 3 sets x 8-12 reps -> 3 sets x 8-10 reps

MainBackDumbbellSet 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 4 Rir – Schulterblatt Zuerst intensity · Per side

Dynamic Alternating Bird Dog

8 appearances - Weeks 5-8

8
Phase 2Weeks 5-8

2 sets x 6-8 reps

WarmupCoreSet 1 · 6-8 reps · 20s rest · langsam kontrolliert tempo · Easy intensity

Quadruped Single-Arm Reach and Thread

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 5-6 reps

WarmupShouldersBackCoreSet 1 · 5-6 reps · 20s rest · langsam und kontrolliert tempo · Easy intensity · Per side

Seated Cable Rope Face Pull on Bench

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 10-12 reps -> 3 sets x 10-12 reps -> 3 sets x 8-10 reps

MainShouldersCableBenchRopeSet 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 4 Rir – Kontrollierte Schulterblattposition intensity

Side-Lying Brettzel Stretch

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 25s-35s -> 1 set x 40s-50s

CooldownFull BodySet 1 · 25s-35s · 15s rest · ruhig halten tempo · Easy intensity · Per side

Single-Dumbbell Bulgarian Split Squat with Hand Support

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 8-10 reps -> 3 sets x 8-10 reps -> 3 sets x 6-8 reps

MainQuadricepsDumbbellSet 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 4 Rir – Stabile Wiederholungen intensity · Per side

Standing Back Slaps Wrap-Around Chest and Shoulder Stretch

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 30s-1m -> 1 set x 30s-1m

CooldownChestShouldersSet 1 · 30s-1m · 15s rest · sanft tempo · Easy intensity

Standing Supported Single-Leg Side-to-Side Leg Swing

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 8-10 reps -> 1 set x 8-10 reps

WarmupGlutesSet 1 · 8-10 reps · 15s rest · kontrolliert tempo · Easy intensity · Per side

Tall-Kneeling Two-Hand Landmine Press

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 6-8 reps -> 3 sets x 8-10 reps -> 3 sets x 6-8 reps

MainShouldersSet 1 · 6-8 reps · 2m rest · 2-1-2 tempo · 4 Rir – Schmerzfreie Pressbahn intensity

Trap Bar Deadlift

8 appearances - Weeks 1-8

8
Phase 1Weeks 1-4Phase 2Weeks 5-8

2 sets x 6-8 reps -> 3 sets x 6-8 reps -> 3 sets x 5-7 reps

MainQuadricepsHamstringsGlutesSet 1 · 6-8 reps · 3m rest · 2-1-1 tempo · 4 Rir – Konservativer Technikstart intensity

16 additional exercises appear in this shared plan.