Intermediate14 Days

14-Day Knockout Power

Power is not just born; it is built through perfect mechanics and explosive conditioning. This two-week program focuses on the kinetic chain, rotational force, and the specific conditioning drills needed to hit harder.

Progress: 0 / 14 Days0%

Day 1: The Kinetic Chain

Power starts in the feet and ends in the fist.

LEARN: The Cross (Straight Rear Hand)

LEARN: Overhand Right

PRACTICE: Heavy bag: 3 rounds throwing ONLY the cross. Focus on pushing off the back foot.

Day 2: Core Armor

You cannot fire a cannon from a canoe. Build your core.

LEARN: Core & Body Conditioning

PRACTICE: Complete 3 rounds of the Ab Circuit (planks, twists, drops).

Day 3: Rotational Violence

Master the mechanics of the hook.

LEARN: Lead Hook

LEARN: Rear Hook

PRACTICE: Heavy bag: 3 rounds of alternating hooks. Focus on violent hip rotation.

Day 4: Leg Drive

Upward power generation for the uppercut.

LEARN: Rear Uppercut

PRACTICE: 50 Jump Squats. Then 3 rounds on the heavy bag throwing uppercut combinations.

Day 5: Active Recovery

Rest your joints, train your engine.

LEARN: Roadwork (Distance Running)

PRACTICE: Run 3 miles at an easy, conversational pace.

Day 6: The Shovel Hook

The deadliest punch in close-quarters.

LEARN: Shovel Hook (45° Uppercut)

PRACTICE: Heavy bag: 4 rounds focusing exclusively on inside fighting and shovel hooks.

Day 7: Power Combos

Chaining power punches together.

LEARN: The 1-2-3-2 (Jab-Cross-Hook-Cross)

PRACTICE: Heavy bag: 5 rounds. Throw the 1-2-3-2 with maximum intent on every punch.

Day 8: The Check Hook

Using their momentum against them.

LEARN: Check Hook

PRACTICE: Shadowboxing: 3 rounds practicing the pivot and check hook.

Day 9: Body Snatching

Taking the wind out of the sails.

LEARN: Body Hook

LEARN: Body-Head-Body (Level Storm)

PRACTICE: Heavy bag: 4 rounds focusing entirely on body combinations.

Day 10: Neck Integrity

Protect your brain so you can stay in the pocket.

LEARN: Neck Strengthening

PRACTICE: Complete a full neck strengthening protocol (bridges or harness).

Day 11: Explosive Sprints

Train the fast-twitch muscle fibers.

LEARN: Roadwork (Distance Running)

PRACTICE: 6x 100-meter all-out sprints. Rest 60 seconds between each.

Day 12: The Pull Counter

The hardest hitting counter punch.

LEARN: Pull Counter (Counter Cross)

PRACTICE: Shadowboxing: 3 rounds visualizing the pull counter.

Day 13: Distance for Power

Power vanishes if you are jammed up or reaching.

LEARN: Distance Management

PRACTICE: Double-end bag or Shadowboxing: 3 rounds focusing purely on measuring distance.

Day 14: The Final Test

Put all your power tools to the test.

LEARN: Heavy Bag Rounds

PRACTICE: Heavy bag: 8 rounds. Rounds 1-4 technical power. Rounds 5-8 maximum output.