Thursday September 3 — Footwork Emphasis Day

FOOTWORK.
SESSION 2.

Today is footwork emphasis day. Add the check hook footwork drill to your existing workout. No equipment needed. No partner needed. The drill builds the automatic version of the step outside the frame — the movement that makes the check hook work before the punch fires.

Watch Today's Drill Did You Earn Your Stripes Today?

Today's Emphasis — Footwork Session 2

THE CHECK HOOK
FOOTWORK DRILL.

No equipment. No partner. Add this to your existing workout today. This is footwork session 2 — the emphasis is the exit at pace. The position should not break down when you move faster. The step outside the frame is the exit and the score happening in the same movement.

Today's Drill Protocol

The Focus

Footwork Session 2 — add pace. The position should not break down when you speed up. If it does — slow down, fix it, then add pace again.

The Sequence

Front foot first. Step back. Check — step toward your opponent as you throw. Head slot changes. Bring the foot back. Head on the front foot. Repeat.

Beginner

3 rounds. 1 minute each. 30 seconds off. Focus on the position being correct before adding any pace.

Intermediate

3 rounds. 1 minute each. 30 seconds off. Add pace on round 2 and 3. Position holds or you slow back down.

Advanced

3 rounds. 1 minute each. 30 seconds off. Full pace from round 1. If the position breaks — that is the information. Fix it on the next rep.

Add It To

Your existing workout today. This is the warm up or the skill work portion. 9 minutes total. Do not skip it because you have other training — this is the session that makes everything else compound.

The Key Concept Today

THE STEP OUTSIDE THE FRAME
IS THE EXIT AND THE SCORE.

Same movement. Two things happening simultaneously. Floyd was already outside Hatton's frame before the punch fired. That is what this drill builds — the foot gets there first. The punch follows. When the foot gets there first everything else is automatic.

Strength and Conditioning

POSTERIOR CHAIN.
SAME PROTOCOL.

Continuing the posterior chain emphasis this week. The footwork drill requires the same muscle chain — glute loads, hamstring stabilizes, calf controls the pivot. Today's S&C makes the drill better.

Exercise 1

Trap Bar Deadlift + Depth Jumps
High weight. Low reps. The depth jump mirrors the explosive step in the check hook footwork.

Beginner

3 x 5 trap bar / 3 x 3 depth jumps. Rest 90 seconds between sets.

Intermediate

4 x 5 trap bar / 4 x 4 depth jumps. Rest 90 seconds between sets.

Advanced

5 x 3 heavy / 5 x 5 depth jumps. Rest 2 minutes between sets.

Nutrition Today

FUEL THE
FOOTWORK DAY.

Footwork is explosive output. Short bursts at full pace. The carbohydrate timing today matters — fuel the session, recover after.

Ladies ISH — Pre Session

Brown Rice and Eggs — 90 Minutes Before

The footwork drill is explosive. Train on empty and the pace disappears before the third round. Brown rice gives you the carbohydrate to sustain it. Eggs give you the protein to hold the position when you are tired.

Fellas ISH — Around Training

Ground Beef Bowl Before. Tart Cherries After.

620 calories. P 46g C 58g F 22g. White rice for fast energy. Beef for iron. Iron determines how efficiently oxygen moves through your body when the pace goes up. Tart cherries after — reduces inflammation, means tomorrow's footwork session starts at the same level as today's.

Athletes ISH — Hydration

Your Number Today

Body weight × 0.67 = daily ounce target. 16oz before food. 12oz per 30 minutes of training. The footwork drill is short but explosive — hydration affects reaction time before it affects endurance. If your feet feel slow today check your water first.

Full Week Protocol — Floyd Mayweather