GC Performance Training

Boxing
Coach
Geoffrey Chiu

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
[Phase 1] Week 1 - Strength & Power Session #1

A

GCPT "Ready Under 10" Warm Up

1 x 8:00

B1

Plyo Pogo Jumps (Staggered Stance)

2 x 30

B2

Alt. Contin. Med Ball Rotational Wall Slams

2 x 24

C

Trapbar Deadlift

2 x 8

D1

Incline Close Grip Bench Press

2 x 8

D2

Cable Woodchopper (Neutral Stance)

2 x 12

E1

Staggered Stance DB RDL

2 x 10

E2

Chin-Up

3 x 8

F1

Lying Neck Plank (Bench)

2 x 0:40

F2

Neck Flexion Isometric (Banded)

2 x 0:40

F3

DB Zottman Curls

3 x 12

F4

DB Seated Calf Raise (Double Leg)

3 x 12

Tuesday
[Phase 1] Week 1 - Strength & Power Session #2

A

GCPT "Ready Under 10" Warm Up

1 x 8:00

B1

Deadstop DB Squat Jump

2 x 6 @ 25 %

B2

Medicine Ball "Figure 8" Punch

2 x 5 @ 6.61 kg

C

Barbell Romanian Deadlift

2 x 8

D1

DB Lateral Lunge

2 x 14

D2

DB Chest Supported Row (1-Arm)

2 x 12

E1

Landmine Side-To-Side Press

2 x 16

E2

Towel Kettlebell Curls

12, 10

F1

Banded Chin Tucks

2 x 16 @ 8

F2

Neck Lateral Isometrics (Banded)

2 x 0:30 @ 8

F3

Elbows Out DB Tricep Press

2 x 12

F4

DB Wrist Extension

2 x 12

F5

Seated DB Tibialis Raise

2 x 15

Thursday
[Phase 1] Week 1 - Skills Conditioning

Shadowboxing - Jab & Defense Series

A

4 TOTAL ROUNDS (1 min rest in between) ORTHODOX: 2 x 3 mins rounds @ RPE6-7 Intensity SOUTHPAW: 2 x 3 mins rounds @ RPE6-7 Intensity Round Parameters: - Throw a high volume of jab variations. - Mix in feints and defensive tactics (pivot in, pivot out, frame, step back, pull, roll under, etc). - Always be in your base, don't lose mental focus.

Heavy Bag - Active In & Active Out Series

B

3 TOTAL ROUNDS (1 min rest in between) 5 min rounds @ RPE6-7 Intensity Round Parameters: Feint your way into range > throw combination > exit out with your feet (step back, pivot out, pivot in & step back, etc) Pick 2-3 variations of feints/combinations/exits to practice for the duration of the round.

Heavy Bag - Catch & Counter Series #1

C

3 ROUNDS TOTAL (1 min rest in between) Each round = (4 reps x 30s ON//30s OFF) ON Round Parameters: Catch ONE shot and COUNTER with 1-3 power punches, stay defensively active with HEAD MOVEMENT before catching another shot again. Keep a high pace. OFF Round Parameters: Lean & frame against bag, switch head slots, push off the bag and take angles. Breathe and recover heart rate. No punches. But no lazy footwork or breaking your base - stay switched on.

Heavy Bag - Sticky Hand Series

D

5 REPS TOTAL (no rest) Each rep = (1 min ON//1min OFF) ON Round Parameters @ RPE9 Intensity: Stay within close/medium range at all times. Use frames and controls (either with hand or forearm) in between every combination. "Stick to the bag". I don't want to see unchained combinations. Each combination must start and end with control/frame of the bag. OFF Round Parameters @ Low Intensity*: Same as first shadowboxing rounds (jab & defense series) - High volume of jab variations - mix in feints and defensive tactics (pivot in, pivot out, frame, step back, pull, roll under, etc). * Take the intensity down on these to recover your heart rate, but stay active and mentally sharp. Each step/defensive move and jab has to have a purpose.

Friday
[Phase 1] Week 1 - Robustness & General Conditioning

A

GCPT "Ready Under 10" Warm Up

1 x 8:00

B1

2-1 Low Box Plyo Box Jumpbacks

2 x 20

B2

Adductor Plank Hip Lifts (Bent Knee)

2 x 0:30

C1

DB Standing QL Extension

2 x 12

C2

Split Stance 1-Arm Cable Pulldown

2 x 12

C3

Split-Stance Cable Woodchopper (High to Low)

2 x 12

Long Treadmill Intervals (2-3% Incline)

D

3 reps of 3 mins ON // 2 mins OFF 3 mins ON @ RPE7 pace (or 85-90% of your maximum 5 min pace) 2 min OFF @Walking pace (Recover as much heart rate as possible) *REST 2 MINUTES BEFORE NEXT SET OF TREADMILL INTERVALS*

Long Treadmill Intervals (2-3% Incline)

E

2 reps of 2 mins ON // 1.5 min OFF 2 mins ON @ RPE8 pace (or 95-100%+ of your maximum 5 min pace) 1.5 min OFF @ Walking pace (Recover as much heart rate as possible) *REST 2 MINUTES BEFORE SKIP ROPE INTERVALS*

Skip Rope Intervals

F

2 rounds x 3 reps (1 min full rest in between rounds) Each rep consisting of 30s ON // 30s OFF 30s ON @ RPE8 (Double-unders, rapid skipping) 30s OFF @ RPE1-2 (Slow skipping, recover as much heart rate as possible but continue moving)

G1

Ear-To-Shoulders (Backward Banded)

2 x 15 @ 9

G2

Prone Shoulder Press Swimmers

2 x 8

G3

Split Squat Isometric Hold

2 x 0:30

"The Complete Boxer" 8-Week S&C Program by GC Performance Training