2025 USA Boxing National Championships:

2025 USA Boxing National Championships

Important Information

Dec 5, 2025 - Dec 12, 2025 | National Tournament | Lubbock, TX, United States

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2025 USA Boxing National Championships Brackets, Bout Sheets and Results

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2025 USA Boxing National Championships Strength and Conditioning Plan

Week 1

Monday (Aerobic)	Tuesday (TB Strength)	Wednesday (Anaerobic)	Thursday (TB Power)	Friday (ATP)
Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees 3x30s	Optional Active Recovery
Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s
Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s
A \| Jog/Bike/Row (30 minutes Steady State)	A \| Squat (BW/Goblet) \| 3x10	A \| Bike/Run/Row \| 2 minutes on/1 minute off (Six Times)	A \| Medicine Ball Overhead Slam \| 3x10	A \| Sprint/Bike/Row \| 10s on/30s off (5 rounds) \| 2 minutes rest between each round
	A \| Split Squat (BW/Goblet) \| 3x10e	B \| 10 Minutes of Steady State Bike/Run/Row	A \| Medicine Ball Rainbow Slam \| 3x10e
	A \| Squat Jump (BW) \| 3x10		A \| Rainbow Slam Jam \| 3x10
	B \| Push Up with 3s lower \| 3x8		B \| Walking Lunge (BW or Weighted ) \| 3x8e
	B \| Pull Up with 3s lower \| 3x5		B \| Glute Bridge (BW or Weighted) \| 3x15
	C \| Right Side Plank \| 3x20s		B \| Superman Hold \| 3x30s
	C \| Normal Plank \| 3x20s		C \| Chin Up Hold \| 3x15s
	C \| Left Side Plank \| 3x20s		C \| Wall Sit \| 3x30s
			C \| Hollow Hold \| 3x30s

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

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Monday (Aerobic)	Tuesday (TB Strength)	Wednesday (Anaerobic)	Thursday (TB Power)	Friday (ATP)
Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees 3x30s	Optional Active Recovery
Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s
Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s
A \| Jog/Bike/Row (30 minutes Steady State)	A \| Squat (BW/Goblet) \| 3x10	A \| Bike/Run/Row \| 2 minutes on/1 minute off (Six Times)	A \| Medicine Ball Overhead Slam \| 3x10	A \| Sprint/Bike/Row \| 10s on/30s off (5 rounds) \| 2 minutes rest between each round
	A \| Split Squat (BW/Goblet) \| 3x10e	B \| 10 Minutes of Steady State Bike/Run/Row	A \| Medicine Ball Rainbow Slam \| 3x10e
	A \| Squat Jump (BW) \| 3x10		A \| Rainbow Slam Jam \| 3x10
	B \| Push Up with 3s lower \| 3x8		B \| Walking Lunge (BW or Weighted ) \| 3x8e
	B \| Pull Up with 3s lower \| 3x5		B \| Glute Bridge (BW or Weighted) \| 3x15
	C \| Right Side Plank \| 3x20s		B \| Superman Hold \| 3x30s
	C \| Normal Plank \| 3x20s		C \| Chin Up Hold \| 3x15s
	C \| Left Side Plank \| 3x20s		C \| Wall Sit \| 3x30s
			C \| Hollow Hold \| 3x30s

Monday (Aerobic)	Tuesday (TB Strength)	Wednesday (Anaerobic)	Thursday (TB Power)	Friday (ATP)	Saturday
Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Optional Active Recovery
Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s
Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s
A \| Jog/Bike/Row \| 35 Minutes Steady State	A \| Squat (BW/Goblet) \| 3x10	A \| Bike/Run/Row \| 2 Minutes on/1 Minute Off (6 rounds)	A \| Medicine Ball Overhead Slam \| 3x10	A \| Sprint/Bike/Row \| 10s on/30s off (5 rounds) \| 2 minutes rest between rounds
	A \| Split Squat (BW/Goblet) \| 3x10e	B \| Bike/Run/Row \| 10 Minutes Steady State	A \| Medicine Ball Rainbow Slam \| 3x10e
	A \| Squat Jump (BW) \| 3x10		A \| Rainbow Slam Jam \| 3x10
	B \| Push Up with 3s lower \| 3x8		B \| Walking Lunge (BW or Weighted ) \| 3x8e
	B \| Pull Up with 3s lower \| 3x5		B \| Glute Bridge (BW or Weighted) \| 3x15
	C \| Left Side Plank \| 3x20s		B \| Superman Hold \| 3x30s
	C \| Normal Plank \| 3x20s		C \| Chin Up Hold \| 3x15s
	C \| Right Side Plank \| 3x20s		C \| Wall Sit \| 3x30s
			C \| Hollow Hold \| 3x30s

Monday (Aerobic)	Tuesday (TB Strength)	Wednesday (Anaerobic)	Thursday (TB Power)	Friday (ATP)	Saturday
Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Optional Active Recovery
Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s
Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s
A \| Job/Bike/Row \| 40 Minutes Steady State	A \| Squat (BW/Goblet) \| 4x10	A \| Bike/Run/Row \| 2 Minutes On/1 Minute Off (7 Rounds)	A \| Medicine Ball Overhead Slam \| 3x10	A \| Sprint/Bike/Row \| 10s on/30s off (6 Rounds) \| 90s Rest Between Rounds
	A \| Split Squat (BW/Goblet) \| 4x10	A \| Bike/Run/Row \| 15 Minutes Steady State	A \| Medicine Ball Rainbow Slam \| 3x10e
	A \| Squat Jump (BW) \| 4x10		A \| Rainbow Slam Jam \| 3x10
	B \| Push Up With 3s Lower \| 4x8		B \| Walking Lunge (BW or Weighted) \| 4x8e
	B \| Pull Up With 3s Lower \| 4x5		B \| Glute Bridge (BW or Weighted) \| 4x15
	C \| Left Side Plank \| 3x30s		B \| Superman Hold \| 4x30s
	C \| Normal Plank \| 3x30s		C \| Chin Up Hold \| 4x15s
	C \| Right Side Plank \| 3x30s		C \| Wall Sit \| 4x30s
			C \| Hollow Hold \| 4x30s

Monday (Aerobic)	Tuesday (TB Strength)	Wednesday (Anaerobic)	Thursday (TB Power)	Friday (ATP)	Saturday
Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Warm Up \| High Knees \| 3x30s	Optional Active Recovery
Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s	Warm Up \| Glute Kicks \| 3x30s
Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s	Warm Up \| Side Shuffle Arm Swing \| 3x30s
A \| Jog/Bike/Row \| 30 Minutes Steady State	A \| Squat (BW/Goblet) \| 4x10	A \| Bike/Run/Row \| 2 Minutes On/1 Minute Off (7 Rounds)	A \| Medicine Ball Overhead Slam \| 3x10	A \| Sprint/Bike/Row \|10s on/30s off (6 rounds) \| 90s Rest Between Rounds
	A \| Split Squat (BW/Goblet) \| 4x10e	B \| Bike/Run/Row \| 15 Minutes Steady State	A \| Medicine Ball Rainbow Slam \| 3x10e
	A \| Squat Jump (BW) \| 4x10		A \| Rainbow Slam Jam \| 3x10
	B \| Push Up With 3s Lower \| 4x8		B \| Walking Lunge (BW or Weighted) \| 4x8e
	B \| Pull Up With 3s Lower \| 4x5		B \| Glute Bridge (BW or Weighted) \| 4x15
	C \| Left Side Plank \| 3x30s		B \| Superman Hold \| 4x30s
	C \| Normal Plank \| 3x30s		C \| Chin Up Hold \| 4x15s
	C \| Right Side Plank \| 3x30s		C \| Wall Sit \| 4x30s
			C \| Hollow Hold \| 4x30s

Monday (Aerobic)	Tuesday (TB Strength)	Wednesday (Anaerobic)	Thursday (TB Power)	Friday (ATP)	Saturday
Warm Up \| High Knees \| 3x30 seconds	Warm Up \| High Knees \| 3x30 seconds	Warm Up \| High Knees \| 3x30 seconds	Warm Up \| High Knees \| 3x30 seconds	Warm Up \| High Knees \| 3x30 seconds	Optional Active Recovery
Warm Up \| Glute Kicks \| 3x30 seconds	Warm Up \| Glute Kicks \| 3x30 seconds	Warm Up \| Glute Kicks \| 3x30 seconds	Warm Up \| Glute Kicks \| 3x30 seconds	Warm Up \| Glute Kicks \| 3x30 seconds
Warm Up \| Side Shuffle Arm Swing \| 3x30 seconds	Warm Up \| Side Shuffle Arm Swing \| 3x30 seconds	Warm Up \| Side Shuffle Arm Swing \| 3x30 seconds	Warm Up \| Side Shuffle Arm Swing \| 3x30 seconds	Warm Up \| Side Shuffle Arm Swing \| 3x30 seconds
A \| Jog/Bike/Row \| 5 minutes on/3 minutes off x4	A \| Squat (Goblet/Front/Back) \| 3x6 reps	A \| Bike/Run/Row \| 1 Minute On/30 Seconds Off (8 Rounds)	A \| Medicine Ball Overhead Slam \| 3x10 reps	A \| Sprint/Bike/Row \|20s on/40s off (15 rounds)
	A \| Split Squat (Weighted) \| 3x6 reps on each leg	B \| Bike/Run/Row \| 10 Minutes Steady State	A \| Medicine Ball Rainbow Slam \| 3x10 reps on each side
	A \| Pause Jump Squat (3s hold at bottom) \| 3x10 reps		A \| Rainbow Slam Jam \| 3x10 reps
	B \| Push Up \| 3x8 reps with speed and intent		B \| Walking Lunge (Weighted) \| 3x5 reps on each leg
	B \| Pull Up \| 3x5 reps		B \| Glute Bridge (BW or Weighted) \| 3x15 reps
	C \| Left Side Plank \| 3x20 seconds		B \| Superman Hold \| 3x30 seconds
	C \| Normal Plank \| 3x20 seconds		C \| Chin Ups \| 3x8 reps
	C \| Right Side Plank \| 3x20 seconds		C \| Wall Sit \| 3x30 seconds
			C \| Hollow Hold \| 3x30 seconds

2025 USA Boxing National Championships

2025 USA Boxing National Championships Brackets, Bout Sheets and Results

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