Training Rules
8 rules (3 hard, 5 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Safety
Avoid heavy grip work and exercises that stress hands/wrists before boxing sessions
Hands are a boxer's career - protect them at all costs
Include neck strengthening in every session
Strong neck absorbs punches, prevents concussions and knockouts
Training
Include high-rep shoulder endurance work in every session
Guard must stay up for entire rounds; tired shoulders = dropped guard
Prioritize rotational power exercises (med ball throws, cable rotations)
Punching power comes from hip rotation, not arm strength
Balance pushing and pulling (unlike grappling which is pull-dominant)
Boxing involves pushing (punching) - but pulling maintains shoulder health
Never train to the point of significant DOMS
Sore muscles slow punches and impair technique
Volume
Keep S&C volume conservative (2-3 sessions max, even less during camp)
Boxing training is already exhausting; overtraining slows hands
Competition
Reduce S&C to maintenance during fight camp, eliminate during fight week
Peak freshness for fight night