Coach Crawford

Boxing
Coach
Daniel Crawford

12 week strength/power program for boxers.  Design to progress over the 12 weeks to have the fighter peaking for fight week. 

2 sessions per week with a focus on building the qualities needed of the body to box well. We use the gym to build and maintain strength and power so the fighter can express that strength and power in their boxing skills session with their coach. 

There is a focus on rotational power through medball work and bands and also exposing the body to some frontal plane drills and resilience drills of the wrists/forearms.

Features
2 sessions per week
Must use App app to view and log training
Program Training
$30
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Programming delivered from experience
You are getting a program written from both an experienced S&C coach and a former amateur and professional boxer. Not only that but I actually have used these training methods personally to prepare for fights and I've never felt stronger. Tried and tested!
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Intelligent training, no BS
Boxers don't need fancy, they need what works. A strength training program should compliment all other aspects of fight camp. Not take it over. This program is designed to enhance your dynamic strength, speed, rotation and overall resilience to get your body able and firing on all cylinders
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One off cost to you
No subscription needed. This is a one off fee and you'll have 12 weeks of programming at your finger tips.
Features
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Access to me
I'll be here for anyone that supports my programs. Ask questions about the program or boxing in general. I'm a boxing coach as well as an S&C.
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Programming 2 days per week
2 day strength and power program. I feel like if you are doing more than that you are taking time away from training your actual sport.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. I also have substitute exercises/drills where needed.
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Detailed, expert instruction
This program comes from more than 2 decades of experience both coaching and competing.
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Delivered through TrainHeroic
All delivered through the TrainHeroic app. Super easy to use and so good to have all your sessions and every rep logged in one place
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Lat/T-Spine Mobility Drill

3 x 3

A2

WGS - Worlds Greatest Stretch

3 x 3

B1

Lateral Medball Toss

3 x 6

B2

Half Kneeling MedBall Wood Chop

3 x 6

B3

Band Rotation

3 x 6

C1

High Bar Back Squat

3 x 8

C2

Landmine Sways

3 x 10

D1

Bench Press

3 x 8

D2

DB Chest-Supported Row

3 x 8

E1

BB Push Press

3 x 8

E2

BB single leg calf raise

3 x 8

F

Side Plank

3 x 0:30

Wednesday
Week 1 Day 4

A1

Adductor Rock to Hip Walk Out

3 x 30

A2

Tall Kneeling Box Step (credit to athletes authority for the drill)

3 x 4

B1

Trap Bar Deadlift

3 x 6

B2

CMJ - Counter Movement Jump

3 x 4

C

Eccentric Chin Up w/Hold

3 x 5 @ 0:06

D1

Incline DB Bench Press

3 x 6

D2

Band Assisted Plyo Push Up

3 x 5

E1

Half Kneeling Landmine Single Arm Shoulder Press

3 x 6

E2

Landmine Rotation

3 x 12

Coach
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One less thing to think about

Access to a program without a subscription fee like this rarely exists. Pay once and train with confidence knowing each week is planned and you have one less thing to think about. Giving you more time to focus on perfecting your craft.

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FAQs
Is this suitable for beginners?
Not for complete beginners in the weight room. There are always modifications you can make but it would be advisable that you have had some experience and are at least competent in the technique of squatting, deadlifting and bench pressing.
Do we have to follow the program exactly?
#1 goal is to win your fight! This is a templated program and individual circumstances may vary, so if at any point you feel you need to drop a day off the program or modify an exercise then please do so. However, it is designed with care and in most case best results will come from full adherence.
What days should I do the program?
This is ultimately up to you and your coach. I advise to schedule it around keys sessions, like sparring and padwork. You don't want to be struggling with soreness while trying to spar. So speak with your coach and space these sessions across the week and what suits you best.

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12 Week Boxers Strength/Power Template
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