TrainersEye · Session of the Day · Boxing · #024

Boxing Boxer's Strength — Armor & Standing Core

Trap-bar power, seal rows, posterior cuff and 4-way neck — the frame behind the punch · Stage · Fundamentals (mechanics & cuff base)

Target ≈ 60 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Kinetic, scapular & cervical prep · 6-8 min

Time__ : __

1	World's Greatest Stretchhips fire first — the hand is the last thing to move	8 + 8
2	Inchwormsteady breathing rhythm	2 × 10
3	Neck Rotationneck isometrics 70% — the chin you protect wins the fight	2 × 10 s each way

Phase 2 · Ring Footwork, Slips & Angles8-10 min · micro contacts, full recovery · react to the call

Time__ : __

1	Reactive Angle-Cut on Callpendulum bounce — micro contacts, calves are springs	4 × 15 s
2	Jump Ropestep off the line — 45° out, hips face the target	4 × 10 s
3	Broad Jumpstep off the line — 45° out, hips face the target	3 × 4

Phase 3 · Punch Ballistics & Velocity Snaps10-12 min · 100% hand speed, both stances · rest 45-60 s

Time__ : __

1	Wall Ballloose in flight, stone at impact — then instantly loose again	3 × 6
2	Medicine Ball Chest Pasships fire first — the hand is the last thing to move	3 × 6
3	Uppercut — legs to fistsnap back to guard — the recoil is half the punch	3 × 6

Phase 4 · Boxer's Strength & Armor16-20 min · pull-heavy + neck/cuff supersets · rest 2 min

Time__ : __

1	Front Squatpower starts at the canvas — rear foot screws into the floor	3 × 6	kg
2	Face Pullsnap back to guard — the recoil is half the punch	3 × 8	kg
3	Neck Flexion Isometric — hand resistneck isometrics 70% — the chin you protect wins the fight	3 × 10 s/direction
4	Side Plankslip from the hips, eyes on target — never bow the spine	3 × 30 s/side

Progression: Fundamentals rule: power is sequenced, not muscled — film shadow rounds side-on; hips must beat hands every rep. Neck isometrics open every session, 70% effort only.

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Seated Forward Foldsteady breathing rhythm	45 s/side
3	Box Breathing1 min seated — hands down, slow nasal breaths, listen to the corner	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Hands are weapons, the frame is armor — neck isometrics every session, elbows soft at extension, hips always beat hands. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.