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Boxing Conditioning

Handley Performance Coach

Boxing
Coach
Caleb Handley

Want to know what happens when you start gassing out in boxing?

Your punching power goes down. You start making mistakes. You start getting hit more. Your reaction time slows down. You can't defend yourself as well as you could. You get knocked out...

Often you'll see conditioning programs fail for boxers because there's:

Not a clear understanding of the adaptation you're trying to achieve each session

Too much emphasis on road running as the only form of conditioning

Poor understanding of program design

Doing far too much or too little and not finding the sweet spot

No tracking of progress through pre and post testing

Want to know the solution?

Follow a dedicated conditioning program that is specifically designed to enhance the energy systems needed during boxing.

Do you want to increase your aerobic and anaerobic fitness by at least 10% in the next 8 weeks? Then this is the program for you.

And if you don't, I'll give you your money back, GUARANTEED!

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DRAMATICALLY IMPROVE YOUR CONDITIONING
Sick of gassing out? Want to train the full spectrum of energy system development? Then this is the program for you. Conditioning is the most useful physical quality a boxer can possess. Gone are the days of just going for long road runs and drilling yourself with red zone conditioning day in day out. You can train smarter than that so let me show you how.
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TAKE THE GUESS WORK OUT
Rocking up to the gym and deciding what conditioning you're doing isn't helping you. Let me do the work for you. This template is built off the back of my years of working with high level athletes and professional boxers. Using simple, scientifically backed principles and methods that guarantee you results, this template takes out the guesswork so you can focus on what matters most: Boxing!
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TESTING TO TRACK YOUR PROGRESS
How do you know if your conditioning program is ACTUALLY working? With specific aerobic and anaerobic testing implemented throughout, we track your progress to make sure you your improving throughout.
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COMMUNITY
Boxing can be a lonely sport. But when purchasing this template, you'll get access to the group chat where you can get answers to any questions you have. Have any questions related to the program? Want to connect with other boxers? Keen to share your results from the program? Instantly chat to myself and others through the group chat.
Features
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Access to your coaches
24/7 access to coaches to answer your questions
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Programming 3 days per week
3 conditioning sessions designed to improve your aerobic and anaerobic fitness for boxing
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Delivered through TrainHeroic
PDF programs is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Assault Bike or Rower
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Sample Week
Week 1 of 8-week program
Sunday
Testing Session 1

A

Assault Bike

B

Rowing

C

Assault Bike

1 x 2000

D

Rowing

1 x 2000

E

Heart Rate Recovery

Tuesday
Block 1 - Week 1 Session 1: Anaerobic Repeat Sprints

A

Assault Bike

3 x 4:00

B

Rowing

3 x 4:00

Thursday
Block 1 - Week 2 Session 2: Anaerobic Lactic Capacity

A

Assault Bike

2 x 4 @ 60

B

Rowing

2 x 4 @ 60

Saturday
Block 1 - Week 1 Session 3: Aerobic Capacity

Aerobic Capacity Circuit

A

Aerobic Capacity Circuit 3 exercise circuit: Exercise 1 - shadow boxing Exercise 2 - skipping Exercise 3 - assault bike or rower (what ever you completed your testing on) Session plan: 5 minutes at each exercise before moving onto the next exercise Complete 3 total circuits No rest in between Total workout time = 45 minutes Intensity of session: - NASAL BREATHING ONLY - If you have access to a heart rate monitor, keep HR between 130-150 beats per minute (ideally towards 150) - If no heart rate monitor, intensity is based on conversation factor. You should be able to hold a conversation comfortably. If you can't, you're going too hard.

Coach
coach-avatar Caleb Handley

Caleb is a professional strength and conditioning coach who has been working with professional boxers for the last 4 years and working within the industry with amateur, semi-professional and professional athletes for the last 7 years. He holds a masters degree in exercise and sports science as well as level 2 Australian Strength and Conditioning Association accreditation.

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What are you waiting for?

Stop gassing out now. Improve your aerobic and anaerobic fitness for boxing by at least 10% over 8 weeks or I'll give you your money back!

Get Boxing Conditioning
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FAQs
I don't like running. Does this program have any running involved?
No. This program is designed to be completed on either an assault bike or rower.
I don't have access to an assault bike or rower. Can I run instead?
No. This program has been specifically designed to be completed on an assault bike or rower. The reasons for this are; firstly, to offload your joints during high intensity work and two, hitting the required intensity and volume prescriptions can be difficult with running.
How many sessions are there per week and how long does each take?
There is 3 sessions each week focusing on a different energy system. 2 of the sessions last between 20-40 minutes. One session is between 60-80 minutes. Considering the average person spends 2.5 hours on social media PER DAY, it isn't difficult to make time for this program and see great results.
Do I need a heart rate monitor to complete this program?
No. Intensity of the sessions are prescribed off your subjective feelings of difficulty. There is a test that requires a heart rate monitor, however, this test is OPTIONAL.
I noticed you offer a guarantee if I don't improve. How do I qualify?
To qualify for the guarantee you need to fulfil the following. Complete both compulsory tests at week 1, 4 & 8. Film yourself completing both compulsory tests at week 1, 4 & 8. Record tests results on TrainHeroic. Complete minimum 90% sessions over 8 weeks. Record session results in TrainHeroic.
What if I have a question related to the program?
Once purchased, you'll have access to the WhatsApp group chat where you can have any questions answered as well as connect with other athletes who are completing the program. After purchased, please DM me via the TrainHeroic app to gain access to the group chat.
How is my progress tracked?
The program includes specific aerobic and anaerobic testing at the beginning of week 1, end of week 4 and end of week 8.
$60 is a lot of money for a program. Why should I pay that much?
I'm employed as a professional strength and conditioning coach and get great results for my athletes and clients. $60 is an absolute steal!
Who is this program for?
If you have access to an assault bike or rower and want to take your conditioning for boxing to the next level, then this program is for you.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar Hazel Mako

Amateur Boxer

Verified Athlete

"Really enjoying my programs and loving having some structure to my S&C"

verified-athlete-avatar 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."

verified-athlete-avatar Luke Gersbeck

Professional Boxer

Verified Athlete

"Caleb was a huge help in my camp. Highly recommend!"

Boxing Conditioning