Week 5 — Daily ISH Fighter Library

Review.
Lock It In.

Four fighters. Four combinations. Two weeks of drilling. This week is not about learning something new — it is about identifying what stuck and what did not. Go back to the fighter and the combination that gave you the most trouble. That is your work this week.

How To Use This Week

Pick the fighter whose combination still feels mechanical. Go back to the film study. Watch it again with new eyes. Then drill the mitt work sequence. Then the heavy bag. Then ask — what still is not automatic. That is your answer.

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All Four Fighters — Go Back To The One That Got You

Four Combinations.
Which One Is Not Automatic Yet?

This week is your review. Start with the fighter whose combination still feels like you are thinking through it. That is the one that needs more reps. Click through to the full breakdown for each fighter below.

Week 1 — Fighter

Canelo Álvarez.

Lead Hook Head → Lead Hook Liver → Right Hand Upstairs

The combination that works because the first hook moves the head and the second hook moves the body — setting up the right hand to land on a compromised opponent. If your hooks are landing but your right hand is not following clean — this is your week.

Film Study → Mitt Work → Heavy Bag → Get Full Access

Week 2 — Fighter

Terence Crawford.

Jab → Switch Stance → Left Hand → Right Hook → Left Body

The switch is what makes Crawford's combinations impossible to read. If your switch is telegraphed — if your opponent can see it coming — this is your week. The switch has to happen inside the combination, not before it.

Film Study → Mitt Work → Heavy Bag → Get Full Access

Week 3 — Fighter

Mike Tyson.

Peek-A-Boo Shell → Slip → Left Hook to Body → Right Uppercut → Left Hook Upstairs

Tyson's power came from position not effort. If your hooks feel weak or your uppercut is not landing in the right slot — the position is wrong before the punch leaves your hand. This is your week to fix the base.

Film Study → Mitt Work → Heavy Bag → Get Full Access

Week 4 — Fighter

Julio César Chávez.

Jab Over Front Foot → Right Hand Over Right Toe → Angle Step → Left Body → Right Upstairs → Shuffle → Left Uppercut → Right Hand Finish

Chávez did not throw where the head was. He threw where it was going to be. If your jab is landing but not creating the position for the right hand — the jab is punching not setting up. This is your week to make the jab a question not an answer.

Film Study → Mitt Work → Heavy Bag → Get Full Access

Bonus — Foundation Work

The Foundation
Everything Builds On.

All four combinations rely on footwork and positioning as the foundation. If anything felt mechanical this week — go back to the footwork course first. The combination is only as good as the base it comes from.

Footwork Phase 1

The Foundation — Stance, Weight Transfer, and Movement

Footwork Phase 2

Angles, Pivots, and Exits — Moving With Intent

Full Course

Footwork Course Phase 1 + 2

The complete foundation system. Everything the combinations this week rely on.

Get The Footwork Course →

This Week's Training Schedule

Six Days.
One Fighter. Your Choice.

Before You Start — Pick Your Fighter

Ask yourself — which combination still requires thinking? Which one does not feel automatic yet? That is the fighter you drill this week. Pick one. Stay with it all six days. The goal is repetition not variety.

MON

Day 1

Film Study + Footwork Emphasis

Re-watch the film study for your chosen fighter. Watch it differently this time — focus only on the feet. Where does the lead foot go before the first punch. Where does the back foot load the next shot. Then drill the combination with all attention on foot position. Nothing else this session.

TUE

Day 2

Head Movement Emphasis

Same combination. Different focus. Where is your head through each punch. The head does not move after the combination — it moves with it. Every punch loads a position. Every position is where your head needs to be for the next punch to leave from a safe place.

WED

Day 3

Hands Emphasis — Passive Hand

The non-punching hand has a job on every shot. This session every rep focuses on the passive hand — where it is, what it is doing, and whether it is protecting the position between punches. Never caught out of position between shots.

THU

Day 4

Footwork — Second Session

Second footwork session this week means the pattern starts moving toward automatic. Specifically work the transition between the setup punch and the angle or exit. That transition is where most people lose the combination — the pause between punches that tells the opponent what is coming next.

FRI

Day 5

Head Movement — Second Session + Pace

Second head movement session but this time add pace. Not power — pace. The combination at a faster tempo should not break the head positions down. If it does the positions are not built yet. Use that information. Slow back down and add one more footwork session next week.

SAT

Day 6

Full Combination — Assessment Day

Everything together. Feet, head, passive hand, pace. This is your honest assessment of the week. What is automatic. What still requires thinking. Write it down. That answer tells you what carries over into the new 8 week block starting August 30th.

Beginner Protocol

1 minute on — 30 seconds off. One emphasis per session. Do not try to fix everything at once. Pick the thing that broke down first and build that until it stops breaking.

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Conditioning This Week

Build The Cardio
That Shows Up.

This week every conditioning option ends with your chosen fighter's combination on the bag. The combination has to come out clean when you are already taxed. That is the only conditioning that transfers to a real exchange.

Option 1 — Miles By Level

Running — Add The Combination At The End

Beginner: 1 to 2 miles — 3 days this week. Intermediate: 3 to 4 miles — 3 to 4 days. Advanced: 5 to 6 miles — 4 to 5 days. Final quarter mile — shadow box your chosen fighter's combination. Slow motion. Every rep. The feet have to remember the sequence when the lungs are already working.

Option 2 — Bike Sprints

2 min slow → 6 min sprints (10 sec on / 20 sec off) → 12 intervals

Immediately after the 8 minutes do 10 reps of your chosen fighter's full combination on the heavy bag with no rest. If the feet break down when the lungs are taxed — the feet are not built yet. Use that information.

Option 3 — Punch Conditioning

24 rounds — 30 sec rhythm / 30 sec power — 12 minutes total

Every power round this week is your chosen fighter's combination. Full commitment. Full footwork. By Saturday it should start feeling automatic. If it does not — that is not failure. That is information. Slow it down and stay with it into the new block.

Nutrition This Week

Every Meal
Has A Job.

Your calorie target is your number. Your protein target is 1 gram per pound of bodyweight. Hit both every day this week before anything else.

Breakfast

Bacon, Eggs, Avocado — Sourdough Toast Optional

Protein starts muscle synthesis. Avocado fat gives sustained energy. Add toast if training in the morning. Skip it if training in the afternoon.

Lunch

Ground Beef and Potatoes

Ground beef is dense protein and iron. Iron determines how efficiently your blood carries oxygen — which determines how fast you gas out. Potatoes are slow-release carbs that keep you stable through a full session.

Dinner

Steak and Asparagus — or Steak Sandwich

Steak repairs muscle overnight. Asparagus reduces inflammation and flushes training waste from your system. Add the sandwich if you had a hard session and need the carbs.

Fruit

Orange and Watermelon

Orange Vitamin C helps absorb iron from your meals. Watermelon reduces soreness. Eat watermelon after training and orange with any iron-rich meal.

Hydration — Your Number This Week

Body weight × 0.67 = your daily ounce target. Start your morning with 16 oz before food, coffee, or your phone. Add 12 oz for every 30 minutes of training. Not sure what your number is? Take the quiz — it calculates it for you. elcoachcasey.com/wheretostart

Your Focus This Week

Built For
Where You Are.

Ladies ISH 🥊

You Already Did The Hard Part. Now Own It.

Four weeks of combinations. Four weeks of showing up. This week is not about learning — it is about claiming. Pick the combination that made you feel most capable and drill it until it belongs to you. The confidence that transfers outside the gym comes from the combination that feels automatic inside it. Build that one this week.

Fellas ISH 🔥

Honest Inventory. No Shortcuts.

Which combination required the most thinking. Which one made you feel least competent. That is the one this week. Not the one that felt good — the one that did not. The gap between where you are and where you want to be lives in the combination you avoided this week. Go back to it. The new block starts August 30th. Show up to it already having closed the gap.

Athletes and Fighters ISH ⚡

The Automatic Version Gets Built In The Review.

The first time you drilled a combination you were building awareness. The second time you were building familiarity. The review week is where it starts becoming automatic. Pick the combination that still has awareness energy — where you have to think before each punch — and drill it until you stop thinking. That is the week's only goal.

Get Access — Multiple Ways In

Ready To Build
The Real Thing?

Best Value — New Block

Daily ISH Fighter Library

$47/month. New 8 week block starts August 30th — Mayweather, Lomachenko, Pacquiao, Leonard. Join now and get all four original fighters immediately.

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One Time — Own It Forever

Complete ISH Bundle

$247 one time. Complete Boxing Foundation, Footwork Course Phase 1 and 2, and Daily ISH Library Volume 1 — all four original fighters. Yours permanently.

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Start Here

Footwork Course Phase 1

The foundation everything else builds on. All four combinations this week rely on what this course teaches. On sale now — DM me PHASE1.

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Not Sure Where You Fit

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Review.Lock It In.

New 8 Week Block.Four New Fighters.

Four Combinations.Which One Is Not Automatic Yet?

The FoundationEverything Builds On.

Six Days.One Fighter. Your Choice.

Build The CardioThat Shows Up.

Every MealHas A Job.

Built ForWhere You Are.

Ready To BuildThe Real Thing?

ELCOACHCASEY

Review.
Lock It In.

New 8 Week Block.
Four New Fighters.

Four Combinations.
Which One Is Not Automatic Yet?

The Foundation
Everything Builds On.

Six Days.
One Fighter. Your Choice.

Build The Cardio
That Shows Up.

Every Meal
Has A Job.

Built For
Where You Are.

Ready To Build
The Real Thing?