Real talk: When I started lifting for boxing, I got stiff like everyone warned.I followed everything I saw online: endless bro splits, static stretching, foam rolling, hoping something would finally unlock fluid movement.Nothing worked. Tried foam rolling, stretching, and every ābro splitā online. Saw zero results, just stayed tight and beat up.More effort, training & stretching but I somehow moved worse It took me years to figure this outBut these 5 changes lifting made me stronger, faster,...
3 months agoĀ ā¢Ā 2 min read
This 30 Min Protocol Will Win You More Fights Most serious boxers know the importance of strength and conditioning. It's the edge that lets your skill shine in the ring and fortifies your body to cope with rigorous training. Boxers that perform regular, structured S&C are more explosive, get injured less and can spar, hit pads, and train harder without breaking down. However, most boxers do it wrong and it ends up killing their performance. Instead of transforming you into a fluid, explosive...
4 months agoĀ ā¢Ā 4 min read
The push up lie boxers believe You end off every training session with a push-up circuit: 20 clap push-ups 20 wide grip push-ups 20 diamond push-ups Burn out with 50 standard push-ups You've been doing this for years, butā¦. You still can't keep your guard up during sparring Your arms still feel like lead after 20s of bag sprints Your snappy punches turn stiff and heavy after three combos. Hereās the truth: doing more bodyweight push-ups wonāt fix it. Grinding out more reps or sets wonāt...
4 months agoĀ ā¢Ā 4 min read
If I had to start over, Hereās How Iād Train for Explosive Power in 2025 (Without Wasting Time in the Gym) 99% of boxers make this mistake when it comes to punching power. They think that a powerful upper body = a powerful punch. But the truth? Most of the power is generated from the lower body, amplified and transmitted through the core before finally being delivered by the upper body. The table below breaks this down. Elite boxers and knockout artists generate powerful punches in 3 steps...
4 months agoĀ ā¢Ā 3 min read
The Minimalist Boxer: Maximum Power, Minimize Gym Time Does this sound familiar? "Lifting is a waste of time" "I'm always f-in exhausted, drilling, working, meal prep" "I'm a boxer, any time I've got I'll spend boxing to become the best" Those were my excuses for not lifting. Guess what? Thats why I was always injured. That dull nagging pain after throwing hooks, ankles twisting when I got tired, radiating ache in my neck after sparring. I was always held back in training. Couldn't perform at...
5 months agoĀ ā¢Ā 4 min read
Contrast Training: 2x your explosive power in 1/2 the time I used to skip Strength & Conditioning because workouts took too long. Resting 2 - 4 minutes between sets for strength and power is (good) common advice - BUT workouts got boring & cost too much time. Boxers don't need long workouts. We need dangerously effective ones & contrast training is the perfect tool for that. Let's dive right in 1. What is Contrast Training(CT)? Contrast training is a brutally effective method of building...
5 months agoĀ ā¢Ā 4 min read
Chuary | The Boxing PT š„ The Shoulder Deep Dive Shoulder injuries are one of the most common injuries in boxing due to the high impact, repetitive nature of the sport. The rapid, forceful punching motions, chaotic nature of the sport makes this joint susceptible to acute and chronic shoulder problems. In this week's deep dive we'll cover: ā
Why the shoulder is the most injury-prone joint in boxingā
The 5 pillars of shoulder resilienceā
A battle-tested training routine to keep your shoulders...
6 months agoĀ ā¢Ā 6 min read
Chuary_PT As a fighter, your growth will be STUCK if you ignore this....RECOVERY RECOVERY: What most fighters get wrong Fighters think training and recovery are 2 separate things. That couldn't be further from the truth. When it comes to performance, training and recovery are just opposite sides of the coin. You cannot have one without the other Source: https://www.myithlete.com/what-is-hrv/principles-of-hrv-training/ Training + recovery = Improvement Trainining without recovery = no...
7 months agoĀ ā¢Ā 1 min read
Chuary_PT FOR FIGHTER'S... YOUR BODY IS BOTH THE SWORD AND THE SHIELDIntroducing: Armour buildingThe final pillar of the resilience code. What Is Armour Building? Armour building is the act of enhancing the resilience, strength, and resilience of smaller groups. Bodybuild your neck, traps, and shoulders.Condition your legs for high impact. Your muscles are your armour - they let you take a hit and stiffen up to deliver powerful strikes 4 Areas you must armour build 1ļøā£ The Neck The neck is...
7 months agoĀ ā¢Ā 1 min read
