Power Punch
Handley Performance Coach
Boxing, Combat Sports, Martial ArtsPicture this. You're in the ring, landing plenty of punches and finally set up for a big knockout finish. You land a clean one right on their chin and nothing.
You're back in sparring and you notice that none of your punches are actually damaging. Your sparring partner is eating them up like you've got pillows in your gloves.
You're punching power sucks. But it doesn't have to.
Because you can get stronger and more powerful. And there's research to prove that stronger and more powerful boxers punch harder.
Sick of doing strength programs that only make you sore and slow? Confused where to start when it comes to strength and power training? Want to finally make those knockout highlight reels?
Using the evidenced backed principles and methods I've learnt from training boxers for the last 4 years, Power Punch is a scientifically informed strength and power program specifically designed to increase your punching power.
In 4 weeks you'll increase your punching power through a combination of advanced strength and power methods.
Train like the pros do and take the next step in developing your striking game.
Guaranteed to improve your power or your money back!
A
Broad Jump (Testing)
Circuit
A
1 set 10 reps of each See video attached for demos 90-90 w/ rotation Downward dog to pigeon Prone swimmers Banded elbow distraction Half-kneeling world’s greatest banded Cuban Press banded
B1
Plyometric Push Up - Continuous (Band-Assisted)
2 x 3
B2
Row - Banded (Oscillatory)
2 x 5
C1
Bench Throw - Countermovement
2 x 4 @ 30 %
C2
Medball Pass - Rotational Oscillatory
2 x 2 @ 8.82 kg
D1
Back Squat - BB
3 x 5
D2
Lying KB Windmill
2 x 5
E1
Bench Press - DB Alternating
2 x 6
E2
Row - Incline Bench DB Alternating
2 x 6
F1
Lunge - Lateral 1-arm DB
2 x 6
F2
ITY - TRX
2 x 3
F3
Sit Up - DB Single Arm
2 x 5
Circuit
A
1 set 10 reps of each See video attached for demos 90-90 w/ rotation Downward dog to pigeon Prone swimmers Banded elbow distraction Half-kneeling world’s greatest banded Cuban Press banded
B1
Pogos - Split Stance DB
2 x 10
B2
Depth Jump to Box
2 x 2
C1
Trap Bar Jump - Non-countermovement
2 x 3 @ 35 %
C2
Medball Shot Put Throw - Step In
2 x 2 @ 8.82 kg
D1
Rack Pull - BB B-Stance
3 x 4
D2
Broad Jump - Banded B-Stance
2 x 1
E1
Split Jerk - Landmine
2 x 3
E2
Row - Cable Split Stance w/ Rotation
2 x 6
E3
Wood Chop - Banded
2 x 5
F1
Alternating Plate Pinch Catches
2 x 20
F2
Deadhang
2 x 45
Caleb Handley
Caleb is a strength and conditioning coach who has been working with professional boxers for the last 4 years. He holds a masters degree in exercise and sports science as well as level 2 Australian Strength and Conditioning Association accreditation.
Jack Stevens
Professional Boxer
Verified Athlete"Since working with Caleb, my strength and explosiveness has gone through the roof, I'm now able to hit harder and outwork my opponents. Caleb understands the needs of boxers with every program being specifically designed to meet the demands of our sport."
Luke Gersbeck
Professional Boxer
Verified Athlete"Caleb was a huge help in my camp. Highly recommend!"
Izak Handley
Professional Boxer
Verified Athlete"The level of guidance and coaching Caleb has provided me is unrivalled. We have worked together closely to achieve my athletic goals whilst maintaining a high level of care, knowledge and motivation. Caleb has helped me work through injuries to keep me training and in the ring."
Joe Watts
Amateur MMA
Verified Athlete"The program really helped improve my punching power. The progressions were easy to understand and were not time consuming. The program has athlete responsibility and input with the loads and RPE making it adaptable to other trainings that an athlete may be completing throughout the week."
