Boxing Performance
Handley Performance Coach
Boxing, Combat Sports, Martial ArtsWhen 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.
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
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
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
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
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.
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
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."
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."
Luke Gersbeck
Professional Boxer
Verified Athlete"Caleb was a huge help in my camp. Highly recommend!"
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Boxing Performance
Boxing Performance
Boxing Performance
