TrainersEye · Session of the Day · Boxing · #110

Boxing Hand Speed & Snap — Velocity Day

Low tension in flight, full-body stiffening at impact — the double-peak that makes power · Stage · Fight-Camp Peak (sharp, low volume)

Target ≈ 50 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	Hip Circleships fire first — the hand is the last thing to move	8 + 8
2	Scapular Push-Upsteady 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	Mirror Slip Drill — partnerpendulum bounce — micro contacts, calves are springs	3 × 15 s
2	Ladder Pivot Footworkstep off the line — 45° out, hips face the target	3 × 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	Rotational Throwloose in flight, stone at impact — then instantly loose again	3 × 4/side
2	Ball Slamhips fire first — the hand is the last thing to move	3 × 4
3	Wall Ballsnap back to guard — the recoil is half the punch	3 × 4

Progression: Camp rule: sharpen, never dig — rounds at fight pace, 2 crisp strength sets, neck and cuff daily. Nothing new inside two weeks of the fight; recovery wins Saturday.

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

Time__ : __

1	Step-Uppower starts at the canvas — rear foot screws into the floor	2 × 4 crisp	kg
2	Chest-Supported Rowsnap back to guard — the recoil is half the punch	3 × 8	kg
3	Band Pull-Apartelbows soft at full extension — never lock a punch under load	3 × 12 slow
4	Pallof Pressslip from the hips, eyes on target — never bow the spine	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	Cross-Body Stretchelbows soft at full extension — never lock a punch under load	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.