Today's Emphasis — Left Hook

THREE POSITIONS.
ONE PUNCH.

Drill each position in isolation before you combine them. The position you are worst at when you are tired is where you start today.

Front Foot Only

SPEED COMES FROM HERE.

Weight stays on the front foot throughout. The hook fires from this position — short, fast, no weight shift. This is your counter punch position. Your opponent moves forward. You are already here.

The Drill

3 rounds. 30 sec rhythm / 30 sec power. Front foot only. No transfer. No reset.

Front to Back Foot

THIS IS THE TRANSFER.

Weight starts front, shifts to back as the hook fires. This is the combination punch. The jab sets it up. The weight transfer is what makes the left hook available after the jab. If the transfer is wrong the hook has no power behind it.

The Drill

3 rounds. 30 sec rhythm / 30 sec power. Feel the shift. The hook fires as the weight lands on the back foot.

Back Foot Only

THIS IS WHERE THE POWER LIVES.

Weight loaded on the back foot before the punch. This is the set punch — the one you throw when you have your opponent where you want them. This is not a reactive punch. This is a planned punch. The setup happened before you got here.

The Drill

3 rounds. 30 sec rhythm / 30 sec power. Load the back foot first. The hook cannot fire until the weight is there.

Round Protocol

Beginner

8 rounds total — 30 sec rhythm / 30 sec power. Rest 30 seconds between rounds.

Intermediate

16 rounds total — 30 sec rhythm / 30 sec power. Rest 30 seconds between rounds.

Advanced

24 rounds total — 30 sec rhythm / 30 sec power. Rest 30 seconds between rounds.

Structure

Divide your total rounds evenly across the three positions. If you have 24 rounds — 8 per position. Start with position one. Finish with position three.

Strength and Conditioning

POSTERIOR CHAIN.
BUILD THE BODY BEHIND THE PUNCH.

The left hook from the back foot position requires posterior chain strength. The glute loads the weight. The hamstring stabilizes the transfer. The calf controls the pivot. Today's S&C session builds all three.

Exercise 1

Trap Bar Deadlift + Depth Jumps
Compound lift paired with low level plyometric. High weight. Low reps. Strength that transfers to explosive output. The depth jump fires the same muscle chain as the back foot left hook.

Sets and Reps

Beginner — 3 x 5 trap bar / 3 x 3 depth jumps
Intermediate — 4 x 5 trap bar / 4 x 4 depth jumps
Advanced — 5 x 3 heavy / 5 x 5 depth jumps

Why It Works

The trap bar keeps the spine neutral and loads the posterior chain directly. The depth jump teaches the body to absorb force and redirect it explosively — exactly what the weight transfer in the left hook requires.

Nutrition Today

FUEL THE
CONDITIONING DAY.

A conditioning day demands more from the body than a skill day. What you eat before determines how long you last. What you eat after determines how quickly you recover for tomorrow.

Ladies ISH

Pre Training — Eat Before. Not After.

A conditioning session this intense requires fuel going in. Scrambled eggs, brown rice, half an avocado, salsa. Eat 90 minutes before the session. The goal is sustained energy without feeling heavy. If you train on empty the power rounds fall apart before you finish them. The body you are building requires you to feed the work — not starve the session.

Fellas ISH

Ground Beef Bowl + Tart Cherries After

Ground beef, white rice, roasted peppers, corn. Eat 90 minutes before training. 620 calories. P 46g C 58g F 22g. Iron from the beef determines how efficiently your blood carries oxygen through your power rounds. White rice gives you fast carbs right when you need them. Tart cherries after the session — reduces inflammation, speeds recovery, means you can come back tomorrow at the same level.

Athletes ISH

Hydration Protocol — Conditioning Day

Body weight × 0.67 = your daily ounce target. Start with 16oz before food or coffee. Add 12oz for every 30 minutes of training. Add an additional 16oz after the conditioning session. Electrolytes after any session over 45 minutes — coconut water or a pinch of sea salt in your water. A conditioning day without proper hydration is not a conditioning day. It is just damage.

Full Week Protocol — Floyd Mayweather

THE CHECK HOOK.
THE FULL WEEK.

Everything for the week in one place. Start with the film study. Work through the mitt work and heavy bag. Let the S&C and nutrition support the skill work. Show up every day.

This Week's Schedule

MON

Film Study

Watch The Film Study First

Understand the read before the first rep. Watch the full Mayweather breakdown before anything else this week.

Watch Film Study →

TUE

Footwork 1

Footwork Session 1 — Load and Step

Focus only on the feet. Where the lead foot loads. Where it steps outside the frame. Watch the mitt work video for the coaching cues.

Watch Mitt Work →

WED

TODAY

Punch Conditioning — Left Hook Three Positions

Front foot only. Front to back foot. Back foot only. See today's emphasis above for the full protocol.

THU

Footwork 2

Footwork Session 2 — The Exit at Pace

Second footwork session. Add pace. The position should not break down when you move faster. The step outside the frame is the exit and the score happening simultaneously.

FRI

Hands

Hands and Defense Session

The check hook fires and the passive hand protects simultaneously. One hand scores. One hand defends. Focus only on what both hands are doing through the combination.

Watch Heavy Bag →

SAT

Full Combination

Everything Together — Assessment Day

Feet. Hands. Head. All three at pace. What is automatic and what still requires thinking tells you where next week starts.

Film Study — Start Here

Watch the full Mayweather breakdown before you drill anything. The film study teaches you the read — what Mayweather was seeing for nine rounds before the check hook landed.

Mitt Work — With Coaching

The full check hook broken down with live coaching corrections. The weight on the right heel. The step outside the frame. The exit that happens at the same time as the punch.

Heavy Bag — Three Emphasis

Six guided bag sessions built around three emphasis areas. Footwork. Hands and defense. Head movement. 6 rounds each. Beginner 2 min. Intermediate 3 min. Advanced 4 min. 30 seconds rest.

S&C — Full Week Protocol

Three exercises built specifically for what boxing demands. None of them include running.

Rear Delt Fly + Seated Calf Raise

3 x 8 each — strength not size

STRENGTH

Single Leg Landmine RDL + Banded Steps

High weight — low reps — posterior chain

STABILITY

Bike Sprints

Beginner 6 intervals — Intermediate 10 — Advanced 12

CONDITIONING

Nutrition — The Bowl Protocol

Breakfast Bowl — 530 cal

Scrambled Eggs, Black Beans, Brown Rice, Avocado, Salsa

P 38g — C 52g — F 18g. Start muscle synthesis in the morning. Sustained energy through a morning session without spiking.

Lunch Bowl — 620 cal

Ground Beef, White Rice, Roasted Peppers, Corn, Shredded Cheese

P 46g — C 58g — F 22g. Iron for oxygen. White rice for fast carbs around training. Eat 90 minutes before your session.

Dinner Bowl — 560 cal

Grilled Chicken Thighs, Quinoa, Roasted Broccoli, Olive Oil and Lemon

P 52g — C 44g — F 16g. Repair overnight. Reduce inflammation. Support joint health. Recovery starts at dinner.

Hydration

Your Daily Number

Body weight × 0.67 = daily ounce target. 16oz before food or coffee. 12oz per 30 minutes of training. 16oz after any conditioning session.

Did You Earn Your Stripes Today?

TRACK YOUR STREAK

Show up every day. Build your streak. When you hit a milestone — take what you earned.

START MY STREAK

THE LEFT HOOK.THREE POSITIONS.

THREE POSITIONS.ONE PUNCH.

POSTERIOR CHAIN.BUILD THE BODY BEHIND THE PUNCH.

FUEL THECONDITIONING DAY.

TRAIN WITH ME.IN PERSON OR ONLINE.

THE CHECK HOOK.THE FULL WEEK.

ELCOACHCASEY

THE LEFT HOOK.
THREE POSITIONS.

THREE POSITIONS.
ONE PUNCH.

POSTERIOR CHAIN.
BUILD THE BODY BEHIND THE PUNCH.

FUEL THE
CONDITIONING DAY.

TRAIN WITH ME.
IN PERSON OR ONLINE.

THE CHECK HOOK.
THE FULL WEEK.