Training Philosophy

Boxing is a striking art where speed, power, and endurance determine outcomes. S&C for boxing enhances these attributes while protecting the fighter's most valuable assets: their hands, shoulders, and brain. Key principles: - Ring time is primary; S&C supports, doesn't compete - Rotational power from hips is the foundation of punching power - Shoulder endurance is non-negotiable - guard must stay up for 12 rounds - Hand and wrist protection is career-critical - Neck strength helps absorb punches and prevent knockouts - Recovery management is crucial - boxing training is already exhausting Volume must be conservative: - Boxing training includes significant conditioning (roadwork, bag work, sparring) - Adding high-volume lifting on top leads to overtraining and slow hands - 2-3 S&C sessions per week maximum for most fighters - Focus on explosive power, not muscle size (weight class matters) - During camp, S&C drops to maintenance only Physical demands of boxing: - Rotational power (hooks, crosses generated from hips) - Shoulder endurance (keeping guard up for extended periods) - Core stability (power transfer, absorbing body shots) - Leg drive (footwork, generating power from ground) - Neck strength (absorbing punches, preventing whiplash) - Hand/wrist integrity (punching is high-impact) - Anaerobic endurance (3-minute rounds with short rest)