5 exercises for KO power

You're forgetting a few things that make this program a bit different. Wendler goes into detail about these points in his book.

1. You find your 1RM but when it comes to the lifts the weight you use is 90% of your 1RM. The point is to start with a weight that is too light at first and build on that.

So if your true 1RM is 100kg then the number you'd work off for your 1RM would be 90kg.

2. The last set of the 3 is max reps.

5-5-max reps
3-3-max reps
5-3-max reps

 

That sounds right

 

Is this to be done with the 5 exercises for power?
Deadlift
Clean
Overhead squat
Rhomboid pull
Back squat
All done in the same day 3x a week?

 

Its **** that training slow and heavy would result in slower punches. Your still training those muscles the same way with regular boxing training. Sprinters do heavy squats and heavy upper body training. Yet still Increase speed.

 

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