FitHub NSW

Boxing, Combat Sports
Coach
Moussa Hijazi

A 12-week boxing-specific strength & conditioning system designed to improve punch power, speed, and durability — without interfering with boxing training. Two days of training per week to keep you strong and sharp.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$99
Get Heavy Hitters
benefit-image-0
Punch Harder Without Breaking Down
This program builds the ability to absorb and transfer force efficiently, so power moves from the floor through the body into the hands without leaking energy. The result is harder punches with less stress on the shoulders, elbows, and lower back.
benefit-image-1
Move Faster and Stay Reactive
By improving ankle stiffness, ground contact efficiency, and explosive force expression, athletes develop quicker footwork, sharper changes of direction, and better reactivity — even under fatigue.
benefit-image-2
Stay Healthy While Boxing Volume is High
Structured eccentric and isometric phases increase tendon and joint resilience, reducing the risk of overuse injuries. This allows athletes to maintain consistent boxing training without constant soreness or breakdowns.
benefit-image-3
Train With Structure, Not Guesswork
Every phase follows a clear, logical progression — from braking force to force transfer to explosive expression. Athletes and coaches always know why they’re doing each block, making the program easy to follow, easy to trust, and easy to repeat.
Features
feature-icon
Programming 2 days per week
2 days per week to complement boxing, not compete with it—maximising strength, stiffness, and power while preserving recovery, speed, and skill work.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Banded Ankle Dorsiflexion Mobilization

2 x 20

A2

90/90 internal rotation

2 x 10

A3

Thread the needle

2 x 10

A4

Dead Bug

2 x 10

A5

Gluite Bridge Iso hold

2 x 0:20

B

Pogo Jump

3 x 20

C

Trap Bar Drop Catch

3 x 5

D1

Eccentric Back Squat

4 x 4

D2

Romanian Deadlift (RDL)

3 x 5

E1

DB Lateral Lunge

2 x 12

E2

Eccentric Calf Raise

2 x 8

Circuit

F

Conditioning Sprint Interval Training (Off feet) Pick from either Assault bike Rower Wattbike 10 seconds all out effort 50 seconds off x 4-6 repetitions

Wednesday
Week 1 Day 4

A1

T spine Open Book

2 x 10

A2

Scap Push-Up

2 x 10

A3

Band External Rotation

2 x 10

A4

Forearm Wall Slide w/ Retraction

2 x 10

B1

Pogo Jump

3 x 20

B2

Med Ball Chest Pass to wall

3 x 5

C1

Eccentric Bench Press

3 x 5

C2

Chest-Supported DB Row

3 x 10

D1

Standing Landmine Press

3 x 10

D2

YTW

3 x 0:30

D3

Plate Pinch Grip Hold

3 x 0:20

E

Cable Cross Woodchop

2 x 20

Circuit

F

Conditioning Sprint Interval Training (Off feet) Pick from either Assault bike Rower Wattbike 10 seconds all out effort 50 seconds off x 4-6 repetitions

Coach
More from FitHub NSW
coach-avatar Moussa Hijazi

closer-image-1
closer-image-2
Built to Support Your Boxing, Not Compete With It

If you box, you already train hard. This program ensures your strength work supports your boxing — not competes with it — so you can move better, hit harder, and stay healthy through the season.

Get Heavy Hitters
closer-image-3
The Proof
verified-athlete-avatar Hassan Hamdan

Australian Super Lightweight Champion

Verified Athlete

""

More from FitHub NSW

teams
programs
Heavy Hitters
Join Today!