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
5 minute light bike 2 rounds of mobility See videos attached 4 reps for jefferson curl 8-10 reps of all other exercises
B1
Triple Hop - For Distance
4 x 1
B2
Lateral Bound + Return (Banded)
4 x 3
C1
Pin Squat - B-Stance (Banded)
3 x 3
C2
Box Jump - DB Accentuated
3 x 3
D1
Bench Press - Pins (Concentric Only)
3 x 5
D2
Row - Cable Split Stance w/ Rotation
3 x 6
E1
Bulgarian Split Squat - KB w/ Rotation
3 x 8
E2
Hanging Leg Raise - Back Supported
3 x 10
Robustness Circuit
F
Complete the following for 3 rounds (see videos attached) Handstand hold - 30s hold Neck Bridge - 20s
Alactic Power Circuit
A
Circuit Details Alactic Power Conditioning Purpose: Improve maximum power capacity as well as increase utilisation of oxygen by working muscles Assault Bike - Intervals: 7s work:53s rest x 7 - 2 sets. Rest 3 minutes between sets - Intensity for work: 10/10 - Intensity for rest: 1-2/10 passive rest Make sure you take the full rest between reps!
Warm Up Mobility
A
5 minute light bike 2 rounds of mobility See videos attached 4 reps for jefferson curl 8-10 reps of all other exercises
B1
Plyometric Push Up - Depth Drop
4 x 5
B2
Medball Shot Put Throw - Step In w/ Combo
4 x 2
C1
Deadlift - TB Elevated (Concentric Only)
3 x 5
C2
Broad Jump to CMJ
3 x 3
D1
Split Jerk - Landmine
3 x 3
D2
Row - Banded Oscillatory (Pause)
3 x 8
E1
Wood Chop - Banded
3 x 10
E2
Face Pull - Cable Seated
3 x 10
Robustness Circuit
F
Complete the following for 3 rounds (see videos attached) Push Up - 4 reps each side Biceps - 30 seconds worth of walking
Lactic Power Circuit
A
Circuit Details Lactic Power Circuit Purpose: Increase ability to sustain high intensity efforts for longer as well as power of your lactate system Circuit 1 - 30s all out effort on assault bike (10/10 effort) Circuit 2 - 90s light shadow boxing (4-5/10 effort) Circuit 3 - 90s light assault bike using nasal breathing only (2-3/10 effort) Repeat x 6
A
Walk
1 x 20:00
Flexibility/Mobility Circuit
B
2 rounds 30-40s hold for each stretch
Ab Circuit
C
Ab Circuit 20 reps each 3 rounds
D
90-90 Supine Breathing
1 x 12:00
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.
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.
Get Boxing Performance
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
