Boxing Performance

Handley Performance Coach

Boxing, Combat Sports, Martial Arts
Coach
Caleb Handley

When it comes to boxing, there are two major worries every boxer has entering the ring.

One. Getting knocked the f*** out. And two. Gassing out.

A career in boxing could be short lived if one of the above happens. And if it doesn't? Well your almost guaranteed to pick up an injury or two along the way.

Rather than waiting for the inevitable, you can do something to mitigate the risk NOW.

Gone are the days of only doing road running for conditioning, punching with dumbbells or doing thousands of sit ups post session for "core work".

Look at the best boxers in the world right now like Bud, Canelo or Gervonta - every single top performing boxer is following a structured strength and conditioning program. And guess what? So should you if you want delay an early retirement.

Not sure where to start? Need a program to fit in with your current boxing training? Want a program that will actually transfer to performance in the ring?

Specifically designed for boxers, Boxing Performance is your go to program for quality year-round S&C. For less than $1 a day you'll hit harder, improve your fitness, become more agile and be less prone to injury.

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MAKE THOSE KNOCKOUT HIGHLIGHT REELS
Using a combination of strength, power, plyometrics and core exercises, you'll have more explosive and damaging punches so you can finally make those highlight reels.
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TIRED OF GASSING OUT?
Using carefully designed conditioning protocols you'll build your aerobic and anaerobic engines that easily outlasts your opponent and stop you from gassing out in the later rounds.
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INJURY RESILIENCE AND ROBUSTNESS
Boxing is a highly physical sport and very demanding on the body. Within the Boxing Performance program is resilience and robustness circuits designed to increase your strength around commonly injured sites and keep you training and in the ring for longer.
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COMMUNITY
Boxing can be a lonely sport. Join the Boxing Performance community and you'll have more than just your coach in your corner. You'll have direct access to a large community of boxers through the apps group chat where you can talk everything boxing, check in with exercise technique or anything else to do with your training.
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DIRECT ACCESS TO ME
Got a question about the program? Need advice on how to modify an exercise? You'll have direct access to me via the apps chat feature. No more confusion or frustration, just follow the plan and let the results come.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Strength, power, plyometrics, mobility and conditioning. All under one program!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Scientifically researched principles and methods tailored for boxing athletes
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Adjustable Bench // Bands
Recommended
Cable Machine // Trapbar // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Strength/Power Session 1

Warm Up Mobility

A

2 rounds, 10-12 reps of each exercise See videos attached

B1

Pogos - Low Amplitude (4 Ways)

2 x 8

B2

Broad Jump - For Distance

2 x 3

B3

Split Squat - Low Position (Oscillatory)

2 x 10

C1

Zercher Squat - BB

3 x 8

C2

Lying KB Windmill

3 x 5

D1

Push Up - Handles

2 x 8

D2

Row - Single Arm DB

2 x 8

E1

Lateral Lunge - Adductor Plate Slide

2 x 6

E2

Landmine Rotation - Tall-Kneeling

2 x 8

E3

Calf Raise - SL Elevated (Loaded)

2 x 8

Robustness Circuit

F

Complete the following for 2 rounds (see videos attached) Deadhang x 30s Supine Neck Bridge x 30s Prone Neck Bridge (knee-based) x 30s Split Squat Calf Raise Isometric x 30s each side

Tuesday
Conditioning Session 1

Aerobic Capacity Conditioning

A

Aerobic Capacity Conditioning Purpose: Increase work capacity as well as increase ability of heart to deliver oxygen to working muscles Option 1: Shadow Boxing & Skipping Circuit (use this if you're 4 weeks out from a fight) - 30 minutes continuous - Intensity: 5-6/10 RPE (should be able to hold a conversation comfortably) or if using HR monitor between 120-150 BPM - 7 minutes shadow boxing followed by 3 minutes of light skipping. Complete x 3 - Nasal breathing only for shadow boxing Option 2: Assault Bike, Treadmill or Road Running - Some boxers prefer road running but excessive road running can be tough on the joints. Use a machine if feeling sore. - 30 minutes continuous - Intensity: 5-6/10 RPE (should be able to hold a conversation comfortably) or if using HR monitor between 120-150 BPM - Nasal breathing only

Wednesday
Strength/Power Session 2

Warm Up Mobility

A

2 rounds, 10-12 reps of each exercise See videos attached

B1

Medball Pass - Rotational Low Amplitude

2 x 20

B2

Med Ball Shot Put Throw - Half-Kneeling

2 x 2

B3

Medball Slam - Tall-Kneeling

2 x 8

C1

RDL - DB

3 x 8

C2

Hollow Hold - Band Pullover

3 x 8

D1

Shoulder Press - Landmine Half-Kneeling

2 x 8

D2

Pull Up - Neutral Grip

2 x 8

E1

Chinese Plank - Single Leg

2 x 45

E2

Sit Up - Plate Overhead

2 x 12

E3

Cuban Press - Banded

2 x 12

Robustness Circuit

F

Complete the following for 2 rounds (see videos attached) Zottman Curl - DB x 12 reps Tricep Extension - DB Skull Crushers x 12 reps Wrist Rolllers - KB x 6 reps each side

Thursday
Conditioning Session 2

Aerobic Power Conditioning

A

Aerobic Power Conditioning Purpose: Increase work capacity at higher intensities as well as increase ability of heart to deliver oxygen to working muscles Option 1: Heavy Bag Work (use this if you're 4 weeks out from a fight) - Intervals: 3 minutes work:1.5 minutes rest x 4 rounds - Intensity for work: 7-8/10 RPE - Intensity for rest: 2-3/10 RPE - Work: 3-5 punch combination followed by medium intensity bag punching. Complete every 20s for 3 minutes - Rest: passive rest or very light shadow boxing using nasal breathing only for 1.5 minutes Option 2: Assault Bike, Treadmill or Road Running - Some boxers prefer road running but excessive road running can be tough on the joints. Use a machine if feeling sore. - Intervals: 3 minutes work:1.5 minutes rest x 4 rounds - Intensity for work: 7-8/10 RPE - Intensity for rest: 2-3/10 RPE - Nasal breathing only in rest periods

Coach
coach-avatar Caleb Handley

Caleb is a strength and conditioning coach who has been working with professional boxers for the last 3 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?

For less than $7 a week you can be punching harder, outlasting your opponent in the ring and be less prone to injury. What more could you want.

Start My 7-Day Free Trial
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FAQs
Who is Boxing Performance for?
Boxing Performance is for any boxer looking to take their physical performance to the next level. Want to hit harder, be less prone to injury and become better conditioned? Then this is the program for you.
Is this program suitable if I'm injured?
No. This program should only be completed by individuals that are currently free from injury. If you need specific coaching or rehab, I also lil coaching.
What sessions are included in Boxing Performance?
Included is 2 strength and power sessions with optional robustness circuits for areas that are commonly injured in boxing, 2 conditioning sessions and 1 recovery session Conditioning sessions can be completed after your strength/power work or you can save the conditioning for another day.
How long does each session take?
Strength/Power sessions: 1-1.25 hours. Conditioning: 20-40 minutes. Recovery: 30 minutes.
Do I need to do every session?
To see results, it is recommended at a minimum you complete both strength/power sessions and at least I conditioning session.
What if I need to modify a session/don't have a piece of equipment?
If you have any questions relating to the program, you'll be able to ask through the apps in-built chat function.
How much experience do I need in the gym?
At least 1-2 years.
Im not sure if it's worth $29. Why should I pay this amount?
Considering most coaches would be charging a minimum of $50-60 a WEEK, Boxing Performance works out to be just $6.76 a WEEK or $0.96 a DAY. That is a steal!
Can I join Boxing Performance at any time?
Yes. Boxing Performance is designed in a way that you can jump in at any point and get started!
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 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!"

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Boxing Performance
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Boxing Performance
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Boxing Performance
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Boxing Performance