T Nation

Explosive and functional

Hi guys, new to the forum but have been reading the articles here for some time now.

I was wondering about 2 things and I hope someone will bother to answer:


Can I replace push ups with bodyweight squats and get the same explosiveness for legs?

2: I train boxing 3 days a week and will start to do the royal court as described in this article

But i still plan to continue lifting once every week for functional strength, more than once per week will probably be to much with cardio, sparring jump rope, bag-work and everything else.

Does a Dead-lift, squats, military press, weighted pull-up and bench bress routine sound ok for gaining strength? 5 sets of 5 reps for each exercise.