TrainersEye · Session of the Day · Boxing · #079

Boxing Rear-Cross Power — Canvas-to-Fist Rotation

Rear-foot GRF through pelvic rotation to fist — hips fire first, hand arrives last · Stage · Speed-Power (velocity & contrast)

Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

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

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1	Thoracic Rotationhips fire first — the hand is the last thing to move	8 + 8
2	Jump Ropesteady breathing rhythm	2 × 10
3	Shrugneck 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

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1	Drop Steppendulum bounce — micro contacts, calves are springs	6 × 15 s
2	Mirror Slip Drill — partnerstep off the line — 45° out, hips face the target	6 × 10 s
3	Skater Hopstep 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

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1	Shadow Boxing — technical roundspower starts at the canvas — rear foot screws into the floor	5 × 5 fast
2	Landmine Rotationhips fire first — the hand is the last thing to move	5 × 5 fast
3	Landmine Presssnap back to guard — the recoil is half the punch	5 × 5 fast

Progression: Speed rule: throw at 100% hand speed, fully fresh — 20 s of quality beats 60 s of mud. Contrast pairs: heavy 3, then snap-punches within 20 s; slowing hands end the set.

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

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1	Bulgarian Split Squatpower starts at the canvas — rear foot screws into the floor	4 × 3 + snap punches	kg
2	Chin-Upsnap back to guard — the recoil is half the punch	3 × 8	kg
3	Scapular Push-Upelbows soft at full extension — never lock a punch under load	3 × 12 slow
4	Wood Chophips fire first — the hand is the last thing to move	3 × 8/side

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

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Session Complete

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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.