Monday September 7 — Film Study Day

CANELO.
WEEK ONE.

New fighter. New week. New combination. Monday is film study day — understand the read before you drill the first rep. Watch the full Canelo breakdown before anything else this week. The combination starts here.

Watch Film Study Now Did You Earn Your Stripes Today?

Today's Emphasis — Film Study

WATCH FIRST.
DRILL AFTER.

Do not touch the bag today. Do not shadow box today. Watch the film study. Understand what Canelo is reading, what he is setting up, and why the combination works before your hands ever move. The read comes first. The drill comes after.

Canelo Film Study

What To Watch For

The Setup

Watch where Canelo's head goes before the combination. He is already moving to the position the combination requires before the first punch fires. The setup is invisible to the opponent.

The Read

Watch what his opponent does that gives him the combination. Canelo does not guess. He waits. He manufactures the position then takes what is there.

The Exit

Watch where he goes after the last punch. The combination ends. He is already safe. Offense and defense in the same movement.

Monday Job

Watch it twice. First time watch the full fight. Second time watch only for the combination setup. Take notes on what you notice. Tomorrow we drill it.

Strength and Conditioning — Same Protocol

POSTERIOR CHAIN.
WEEK ONE.

This is week one of the posterior chain S&C program. Learn the movements first. Position before load. Feel the right muscle working before you add weight. If you cannot feel the glute firing on a hip thrust — the weight is too heavy.

Exercise 1

Trap Bar Deadlift + Depth Jumps
Beginner 3x5 / 3x3 — Intermediate 4x5 / 4x4 — Advanced 5x3 / 5x5. Week one — learn the movement. Strength not size.

Exercise 2

Single Leg Landmine RDL
3x10 each side. Single leg. Learn the balance point before adding load.

Exercise 3

Banded Boxing Stance Side to Sides
3x12 each direction. Glute medius. The foundation of lateral movement.

Cardio

Bike Sprints
Beginner 6 — Intermediate 10 — Advanced 12. 10 seconds on 20 seconds off.

Nutrition Today — Film Study Day

FUEL THE
STUDY DAY.

Film study day is lower output than a conditioning day. Eat well but do not over fuel. The priority today is protein and recovery from last week before the new week starts building.

Ladies ISH

Recovery Day — Protein First

Scrambled eggs with brown rice and blueberries for breakfast. Greek yogurt and banana as a snack. Focus on hitting your protein target today — this is the day your body repairs from last week before the new week starts. 0.8g protein per pound of bodyweight minimum.

Fellas ISH

Bowl Protocol — Recovery Emphasis

Ground beef bowl at lunch. P46 C58 F22. Tart cherries or blueberries after. Lower carb day than training days. Protein stays the same. Carbs come down slightly since output is lower. This is active recovery nutrition — not a rest day but not a high output day either.

Athletes ISH

Hydration Reset — Start the Week Right

Body weight x 0.67 = your daily ounce target. Week one starts today. Get your baseline hydration dialed from day one. 16oz before food or coffee every morning. 12oz per 30 minutes of training. This is the standard every week.

Full Week Protocol — Canelo Week 1

THE COMBINATION.
THE FULL WEEK.

MON

TODAY

Film Study — Watch First

Watch the Canelo breakdown above. Do not drill today. Understand the read first. Notes optional but recommended.

TUE

Footwork

Footwork Session 1 — Canelo Footwork Pattern

The foot position that creates the combination. Load and step. Build the position before the punch.

Watch Coach's Breakdown →

WED

Conditioning

Punch Conditioning — The Combination

24 rounds. 30 seconds each. Three positions. Build the output through the combination.

THU

Footwork 2

Footwork Session 2 — Add Pace

Same footwork pattern. Faster. The position holds or you slow back down. Speed is earned not assumed.

FRI

Hands

Hands and Defense

The combination fires. Both hands have a job through every punch.

Watch Heavy Bag →

SAT

Full Combo

Everything Together

Feet. Hands. Head. All three at pace. What is automatic tells you what worked this week.

Film Study — Canelo

Coach's Breakdown

Heavy Bag

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 Fighter

Boxing First.

52 fighters. 52 combinations. Six guided workouts every week. Film study. Coach breakdown. Heavy bag. This week — Canelo.

Start — Daily ISH Library

🌸 Gloves and Glutes

Built From The Back Up.

12-week posterior chain program. Three location versions. Measurement protocol. Boxing class twice a month. $27 PDF.

Gloves and Glutes — $27

⚡ The Edge Back

Lean. Strong. Sharp.

S&C and nutrition first. Boxing as the supplement. Coming soon — get on the waitlist now.

Take The Quiz — Get Notified

CANELO.WEEK ONE.

WATCH FIRST.DRILL AFTER.

POSTERIOR CHAIN.WEEK ONE.

FUEL THESTUDY DAY.

THE COMBINATION.THE FULL WEEK.

ELCOACHCASEY

CANELO.
WEEK ONE.

WATCH FIRST.
DRILL AFTER.

POSTERIOR CHAIN.
WEEK ONE.

FUEL THE
STUDY DAY.

THE COMBINATION.
THE FULL WEEK.