THE WEEKLY !SH: INJURIES DONT MEAN STOP THEY MEAN ADJUST
THE ISH YOU ACTUALLY NEED TO BE DOING
Most people use an injury as permission to quit. A sore shoulder becomes a week off. A tweaked ankle becomes a month on the couch. But here's the reality: if you're injured, you're already doing rehab work—or at least you should be. So why not integrate that into your training instead of treating it like a reason to go dark? This week is about understanding that your goal doesn't pause just because your body needs modification. You adapt. You find the work you CAN do. You keep moving forward.
Teaching you to train through setbacks is exactly what autonomy looks like. I'm not here to hold your hand every time something hurts. I'm here to teach you how to assess, adjust, and keep progressing regardless of the obstacle. That's what self-sufficient athletes do. They don't wait for permission to train—they figure out what's possible and execute.
BOXING FUNDAMENTALS (Everyone)
HANDS: Working Around Shoulder/Wrist Injuries
What: This week we're focusing on punch mechanics that reduce strain on injured shoulders or wrists—specifically using proper weight transfer and hip rotation to generate power instead of forcing it through compromised joints.
Why: If your shoulder or wrist is tweaked and you keep throwing the same way, you're making it worse. But if you learn to generate power from your lower body and core, you can still train effectively while your upper body heals. This is also just better technique—injured or not.
How: Every time you throw this week, focus on the power coming from your legs and hips, not your arm. If a straight punch hurts, work angles—uppercuts and body shots that don't require full extension. If you can't punch at all, shadowbox your footwork and head movement. The point is: there's always something you can train.
FEET: Single-Leg Stability and Balance Work
What: If you're dealing with a lower body injury (ankle, knee, hip), we're emphasizing single-leg balance drills and controlled footwork patterns that don't require explosive movement.
Why: You can't afford to stop training your footwork just because something hurts. Controlled, deliberate movement builds stability and keeps your neural patterns sharp. Plus, single-leg work is rehab. You're literally strengthening the area around the injury while maintaining your boxing foundation.
How: Slow, intentional stance shifts. Practice weight transfers without bouncing. Stand on one leg and throw light punches to build stability. If you can't pivot, practice lateral slides. There's always a modification.
HEAD: Reading Openings Without Full Contact Sparring
What: This week, your defensive focus is on watching film and shadowboxing with the mindset of "if I couldn't take a hit right now, how would I avoid it?"
Why: Injuries force you to sharpen your vision and anticipation because you can't rely on physicality to bail you out. This makes you a smarter fighter. You learn to see punches earlier, move more efficiently, and waste less energy.
How: Watch footage of your favorite fighters. Pause before they get hit and predict what they're about to do. Then shadowbox those same defensive sequences—slips, rolls, pivots—slowly and deliberately. No contact, all IQ.
NUTRITION - MEAL STRATEGY WEEK
PRE-WORKOUT: Fueling for Lower Intensity Training
Focus this week:
Scale back your carbs slightly. If you're training at 60-70% intensity due to injury, you don't need the same carb load as a full-intensity session. Go with 30-40g instead of 50-60g. Think half a bagel with peanut butter instead of a full one.
Prioritize easy-digesting protein. Greek yogurt, a protein shake, or scrambled eggs 60-90 minutes before your modified session. You still need the amino acids for muscle preservation.
Hydrate more than usual. Injuries cause inflammation. Water helps flush that out. Drink 16-20oz of water 30 minutes before training.
POST-WORKOUT: Recovery and Inflammation Management
Focus this week:
Protein immediately. 30-40g within 30 minutes post-workout. Chicken, fish, protein shake—non-negotiable. Your body is repairing the injury AND the training stimulus.
Anti-inflammatory carbs. Sweet potato, berries, oats. These support recovery without spiking inflammation. Skip the processed sugars this week.
Healthy fats for joint health. Avocado, salmon, walnuts, olive oil. Omega-3s reduce inflammation and support tissue repair. Add them to every post-workout meal.
THE SMART CHEAT: Foods That Support Recovery
Focus this week:
Dark chocolate (70%+ cacao) with almonds. Antioxidants reduce inflammation, magnesium supports muscle recovery. Keep it to 1-2 oz.
Pineapple or tart cherry juice. Both have natural anti-inflammatory properties. Add to your post-workout shake or drink 4-6oz after training.
Bone broth-based soups. Collagen supports joint and tissue repair. Make a soup with chicken bone broth, vegetables, and lean protein. It's a "cheat" that actually accelerates healing.
ATHLETE TRAINING (For Carlos & Jake)
STRENGTH: Tempo Work and Isometrics
What: This week, instead of heavy, explosive lifts, we're emphasizing slow tempo work (3-5 second eccentrics) and isometric holds. Think slow goblet squats, paused push-ups, wall sits, planks.
Why: Tempo work and isometrics build strength without the same joint stress as heavy, dynamic lifts. If you're injured, this allows you to maintain strength and even build it in specific positions while your body heals. Plus, it's humbling—slow work exposes weaknesses you can gloss over when you're moving fast.
How: Pick 3-4 exercises you CAN do pain-free. Perform them with 4-second lowering phases and 2-second pauses at the hardest point. Example: Goblet squat—4 seconds down, 2-second pause at the bottom, explode up. 4 sets of 6-8 reps. Control equals progress.
LOOK: Upper Body Isolation (If Lower Body is Injured) OR Core Work (If Upper Body is Injured)
What: If your legs are hurt, this week is all about upper body aesthetics—slow push-ups, dumbbell rows, bicep curls, tricep extensions. If your upper body is hurt, we're hammering core—planks, dead bugs, hollow body holds, bird dogs.
Why: Just because one part of your body is compromised doesn't mean the rest gets a vacation. You can still build muscle, still look strong, and still progress in the areas that are functional.
How: 3 sets of 10-15 reps on isolation work. Slow and controlled. No ego, just execution. If lower body is injured → push-ups, rows, curls, shoulder presses. If upper body is injured → planks (30-60 sec), dead bugs (10/side), side planks (30 sec/side), bird dogs (10/side).
ATHLETICISM: Mobility and Rehab Integration
What: This week, your "athleticism" work IS your rehab. Ankle mobility drills, hip openers, shoulder CARs (Controlled Articular Rotations), banded work for whatever's injured.
Why: Mobility work is prehab and rehab. If you're injured, you should already be doing this. We're just making it part of your training instead of something extra. This keeps you athletic, prevents future injuries, and accelerates your current recovery.
How: 15-20 minutes daily. Focus on the injured area plus the joints above and below it. Ankle hurt? Do ankle circles, calf stretches, AND knee mobility. Shoulder hurt? Do shoulder CARs, thoracic rotations, AND wrist mobility. This is non-negotiable.
WOMEN'S SPOTLIGHT (For Maya)
THIS WEEK'S ZONE: Upper Body (Modified for Injury Management)
This week we're focusing on upper body work that can be modified regardless of what's hurting. Strong shoulders, back, and arms aren't just about aesthetics—they protect you in the ring and in life. And if you're dealing with a lower body injury, this is your opportunity to build serious upper body strength while you heal.
3 DRILLS/EXERCISES:
Banded Rows (3 sets of 15-20 reps): Use a resistance band anchored at chest height. Pull back, squeezing your shoulder blades together. This builds back strength without the joint stress of heavy weights. If your shoulder is injured, shorten the range of motion and use a lighter band. The movement still trains the pattern.
Incline Push-Ups or Wall Push-Ups (3 sets of 10-15 reps): Elevate your hands on a bench, box, or even a wall if you need to reduce load. This trains your chest, shoulders, and triceps with less strain than floor push-ups. If wrist pain is an issue, use push-up handles or do them on your fists.
Plank to Downward Dog (3 sets of 8-10 reps): Start in a plank, push your hips back into downward dog, return to plank. This works shoulders, core, and builds mobility. It's a rehab movement disguised as strength training. If shoulder pain is present, shorten the range and move slowly.
HOW IT CONNECTS TO BOXING PERFORMANCE:
Your upper body is your frame in boxing. Strong shoulders stabilize your guard and generate snap in your punches. A strong back pulls your hands back to protect your face. Core connects it all. When you're injured, training the parts that AREN'T hurt keeps you sharp and ensures you don't lose the strength foundation that makes you effective. Plus, upper body work supports posture and shoulder health—two things that prevent future injuries.
ACCOUNTABILITY CHECKPOINT
THIS WEEK YOU SHOULD TRACK:
Modified training sessions completed (aim for 4-5 despite the injury)
Rehab/mobility work (daily—yes or no)
Inflammation levels (rate 1-10 daily to see if your modifications are helping)
IF YOU ONLY DO 3 THINGS, MAKE IT THESE:
Do SOME form of training every day—even if it's just mobility and shadowboxing. No zero days.
Hit your post-workout protein and anti-inflammatory nutrition. Your body needs fuel to heal and adapt.
Integrate your rehab into your training. Don't treat it as separate. It's part of the work.
BY NEXT SATURDAY YOU SHOULD SEE/FEEL:
Reduced inflammation and pain in the injured area (if you've been consistent with modifications)
Maintained or even improved strength in non-injured areas
Sharper boxing IQ from film study and shadowboxing (injuries force you to think, not just react)
THE CTA
Not sure where to start or which program fits you? Take the 60-second quiz to get your personalized path.
[LINK TO QUIZ]
Already training and want the full system? Get the complete program here: [LINK]
Questions about training through your specific injury? Reply to this email or DM me @elcoachcasey.
THE DAILY !SH: TRAIN ONE LEG AT A TIME
Good morning
Blessed and grateful for another one before we get into todays focus as always i want to offer a few words of encouragement
You getting up is the response to falling and your burden of proof you can do both
Do not waste your energy on falling while you are up, it will keep you down
We all fall short in relationships, work, diet, training, insert any other are here.
Make todays focus about being up
Remember you the !SH and remind someone they are too today
Today's focus: Single-Leg Work
Whether it's single-leg hip thrusts or single-leg landmine RDLs—today you're training one leg at a time.
Why this matters:
Fixes left-right imbalances
Builds stability and control
Forces you to focus on form, not just weight
Today: When you do your single-leg work, SLOW DOWN. Feel the stretch. Feel the squeeze. Train with intention
This is the !sh you actually need today to get better
— El Coach Casey
THE DAILY !SH: FUEL YOUR TRAINING
This is your friendly reminder, focus on today and your tasks and have fun, you chose to do these things cause they would make you better in some way and bare minimum happy, choose happiness and let this be your practice to preserve that
Today's focus: Carbs Around Training
You need energy to train hard. Carbs give you that energy.
Pre-training (2-3 hours before): 40-60g carbs. Rice, oats, sweet potato, fruit. Something that digests well.
Post-training (within 90 minutes): 50-80g carbs. Replenish what you used. Rice, pasta, potatoes. Pair it with your protein.
Today: If you're training, eat carbs AROUND your session. Not all day. AROUND your training.
Timing matters.
You should also be monitoring what carbs YOU like so you can add them to your food routine
— El Coach Casey
THE DAILY !SH: WHERE’S YOUR OFF HAND
Let's work, here is your friendly reminder, you chose to do this so lets make the best of it and get after it and be grateful
Today's focus: Off-Hand Placement When You Throw a Jab
Every jab you throw today, ask yourself: Where's my rear hand?
It better be HIGH and TIGHT to your face.
Most people drop their rear hand when they jab. That's how you get countered. That's how you get hit.
Today: Every jab, rear hand protects you. No exceptions.
This is non-negotiable. Your jab is only effective if you stay protected while you throw it.
See you in there.
— El Coach Casey
THE WEEKLY ISH: COMMITMENT,SHOW UP WHEN YOU SAY YOU WILL
What's up yall
We are not calling this week one, we are just focusing this week and the the Theme: COMMITMENT.
Not motivation. Not inspiration. Not when you feel like it.
COMMITMENT.
This week is about showing up at the time you say you will. Creating a routine around your available time slots. Building intentions that match your schedule. if you are im the gym, there will be a certain crowd who works out a certain way and unless your gym is private you will need to figure out how to cater your workout routine around the machines available and when they are in that same time slot you have given yourself to work
Most people fail because they wait to feel ready. They wait for the perfect moment. They wait for motivation to strike.
You don't need any of that.
You need to show up. At the time you said. Whether you feel like it or not.
This week, we're building the routine that makes everything else possible.
BOXING - Everyone (This Week's Three)
HANDS: Off-Hand Placement When Throwing a Jab
When you throw your jab, where's your rear hand? Most people drop it. That's how you get countered.
This week: Every jab you throw, your rear hand stays HIGH and TIGHT to your face. It's protecting your chin while your jab is out. No exceptions.
Your jab sets up everything, but only if you're protected while you throw it. Off-hand placement isn't optional—it's survival.
FEET: Explosive Feet with Good Ground Contact
Power doesn't come from your arms. It comes from the ground. This week we're emphasizing EXPLOSIVE feet—pushing off the ground with force, maintaining good contact so you can generate power.
This week: Every punch, every movement, you're feeling the ground beneath you. Push off with intention. Your feet are the engine, your hands are just the delivery system.
Flat feet = no power. Active feet with good ground contact = explosive movement and punching power.
HEAD: Knowing Your Head Slot
Where is your head in space? Most people don't know, and that's why they get hit. This week we're developing awareness of your head position—your "head slot."
This week: After every combination, ask yourself: Where's my head? Am I centered, or did I drift? Am I squared up to my opponent, or am I at an angle?
Knowing where your head is allows you to move it deliberately. Defense starts with awareness.
ANGLES: Creating Openings with Head, Feet, and Hands
Angles aren't just footwork. You create angles with your HEAD (moving off the centerline), your FEET (lateral movement, pivots), and your HANDS (pulling their attention one direction while you move another).
This week: Practice creating angles with all three. Move your head before you punch. Step to an angle before you throw. Use your jab to pull their guard, then attack from a different angle.
Angles make openings. Openings create opportunities.
NUTRITION - Everyone (This Week's Three)
1. Choose Your Protein According to Your Likes and Your Targets
You need protein. But you're not going to eat it consistently if you hate it.
This week: Pick 3-4 protein sources you ACTUALLY LIKE. Chicken, fish, eggs, steak, Greek yogurt, protein shakes—whatever you'll eat consistently. Then figure out your daily target (body weight in grams minimum).
Write it down. Commit to hitting that target most days this week.
2. Carbs Around Training
You need energy to train hard. Carbs give you that energy. This week we're focusing on timing: eat carbs AROUND your training.
Pre-training (2-3 hours before): 40-60g carbs. Rice, oats, sweet potato, fruit. Something that digests well and gives you fuel.
Post-training (within 90 minutes): 50-80g carbs. Replenish what you used. Rice, pasta, potatoes. Pair it with your protein.
Carbs aren't the enemy. Poor timing is.
3. Healthy Fats for Your Hormones
Fats get demonized, but you NEED them. They support hormone production, brain function, and recovery.
This week: Make sure you're getting healthy fats daily. Avocado, nuts, olive oil, fatty fish. Don't overdo it (fats are calorie-dense), but don't avoid them either.
Aim for 20-30% of your daily calories from healthy fats. Your body will thank you.
TRAINING FOCUS - Current Boxers & Athletes
You're in the thick of it. You're competing or getting ready to compete. Here's your three this week:
STRENGTH: Single-Leg Hip Thrusts
Unilateral power. One leg at a time. This builds explosive hip extension and fixes left-right imbalances that kill your power output.
This week: Focus on CONTROL. Single-leg hip thrusts are humbling—start light, focus on the squeeze at the top, and build from there. This is glute and hamstring power that translates directly to your punch.
BACK: Seated Row
A strong back stabilizes your punches and protects your shoulders. Seated rows build that lat and mid-back strength.
This week: Pull WITH YOUR BACK, not your arms. Retract your shoulder blades, squeeze at the top, control the negative. Every rep is deliberate. This is postural strength that keeps you upright under fatigue.
ATHLETICISM: A-Skips (Low-Level Plyometric)
A-skips train reactive ground contact and explosive knee drive. It's a foundational plyometric that develops coordination, rhythm, and power transfer from the ground.
This week: Focus on form, not speed. High knees, active ground contact, arm swing coordinated with leg drive. This is teaching your nervous system to be EXPLOSIVE in a controlled way.
Why this matters for you: You're building power, stability, and reactive athleticism. These aren't accessory exercises—they're the foundation of elite performance.
TRAINING FOCUS - Ex-Athletes
You've been there. You know what it takes. And you're building something sustainable now. Same work as the active athletes, different approach.
STRENGTH: Single-Leg Hip Thrusts
You remember what explosive power feels like. We're getting that back, one leg at a time. Single-leg hip thrusts rebuild that hip strength and fix the imbalances that years of sitting at a desk created.
This week: Don't compare yourself to who you were at 22. Focus on who you're BECOMING now. Start light, master the movement, build progressively. This is smart strength training.
BACK: Seated Row
Your posture took a hit from years of desk work. Seated rows rebuild that back strength and pull your shoulders back where they belong.
This week: Every rep is fixing years of forward shoulder posture. Pull with intention, squeeze your shoulder blades together, feel your back working. This is corrective AND strengthening.
ATHLETICISM: A-Skips (Low-Level Plyometric)
That reactive quickness isn't gone—it's dormant. A-skips wake it up gradually. Low-level plyometrics that teach your body to be explosive again without wrecking your joints.
This week: Form over speed. High knees, active feet, coordinated movement. You're rebuilding the athleticism you once had, and you're doing it SMART this time.
Why this matters for you: You're not trying to relive your glory days. You're building something better—sustainable strength and athleticism that lasts.
TRAINING FOCUS - Strong, Curvy Women
THIS WEEK'S THREE EXERCISES:
Single-Leg Landmine RDL
This is glute and hamstring strength with a stability challenge. The landmine keeps the movement controlled while you work one leg at a time.
This week: Focus on the STRETCH at the bottom and the SQUEEZE at the top. Feel your glutes and hamstrings working. Keep your hips square—don't let them rotate. This builds strong, curvy legs AND improves your balance.
Seated Row
Upper back strength creates that V-taper look and supports good posture. Strong lats make your waist look smaller and keep your shoulders healthy.
This week: Pull WITH YOUR BACK, not your biceps. Squeeze your shoulder blades together at the top. Every rep is sculpting your back and improving your posture.
A-Skips (Low-Level Plyometric)
Explosive movement that teaches coordination and builds athleticism. This connects directly to your boxing—better ground contact = more powerful punches.
This week: High knees, active feet, arm swing in rhythm with your legs. This isn't cardio—it's POWER development. Quality over quantity.
Why this matters for you: You're building strength that shows (curves, definition, posture) AND strength that performs (explosive boxing, athletic movement).
WHAT TO TRACK THIS WEEK: The weight you use for single-leg landmine RDLs. Write it down. Next week, we progress.
WHAT TO TRACK THIS WEEK
Success leaves clues. This week, track these four things:
1. PROTEIN INTAKE Write down your daily protein. Are you hitting your target (body weight in grams)? Track it honestly.
2. JAB REPS Count your jabs this week. Every training session, how many jabs did you throw? Quality jabs with good off-hand placement.
3. NUMBER OF TIMES YOU STARTED A WORKOUT Not completed. STARTED. Did you show up at the time you said you would? This is commitment. Track how many times you actually began the session.
4. (WOMEN) WEIGHT USED FOR SINGLE-LEG LANDMINE RDL Write down the weight. Next week, we progress from this number.
THE BOTTOM LINE
Week 1 is about COMMITMENT.
Your boxing gets sharper when you show up and focus on off-hand placement, explosive feet, and head awareness.
Your nutrition improves when you choose proteins you like, time your carbs around training, and include healthy fats.
Your body transforms when you commit to the work: single-leg hip thrusts, seated rows, A-skips—done with intention.
And your routine gets built when you track what matters: protein, jab reps, workout starts, and progressive loading.
Don't overcomplicate it. Show up when you say you will. Do the ish that matters.
See you in the gym.
— El Coach Casey
P.S. If you want the full structured program with exact sets, reps, and progressions tailored to your goals, take the 60-second quiz: [LINK]
LEAP AND THE NET WILL APPEAR
"Leap and the net will appear"
I don't believe there is a coincidence in which my life is pivoting. I guess you can say I am creating it.
If I reflect on what has gotten me to this mental state of mind, the two major things I can point to are:
Reading
Writing
A simple observation I want to continue - maybe I can sum it up to this: knowledge turns to wisdom through application. We'll leave it at this for today. I write this while listening to 433 hz.
TODAY'S MOVEMENT:
Women: Hip Thrust
Men: Leg Curls
Athletes: Hip Adduction
BOXING FOCUS: Footwork & Circling
GET FULL ACCESS TO WORKOUTS HERE: GLOVES + GAINS SYSTEM
The Application Gap
Most people collect knowledge like trophies on a shelf - impressive to look at, but gathering dust. The gap between knowing and doing is where dreams go to die.
You know you should move more. You know stress is killing your progress. You know that quick fix won't last.
But knowing isn't enough.
The magic happens in the messy middle - when you take that first rep, throw that first punch, or simply show up when you don't feel like it. Knowledge without application is just expensive entertainment.
Your body doesn't care what you know. It only responds to what you do.
Ready to bridge the gap between knowing and doing? Join our system that turns knowledge into results:
Reps make it routine. Today’s training plan + one quick lesson
It’s about reps. You’ve defined your purpose over and over—and it hasn’t changed. The plan is set; the routine just isn’t repped enough yet. So today: show up first. Be fully present for the time you’ve set aside for the craft. Then let go and move on to the next. Let’s experiment with how that feels—day by day until the routine becomes your default.
Today’s Focus
Women: Cable Kickbacks (glutes/hamstrings; clean line of pull, soft knee, squeeze/hold)
Men: Trap Bar Deadlift (power hinge; braced belly, neutral spine, drive the floor)
Athletes: Barbell Hip Thrusts (top-position ownership; full lockout, 2-sec squeeze, control down)
Boxing Emphasis — Head Movement Session 2: Pull Counters
We’re building from basic slips. Today you’ll pull (lean/hinge back just out of range) and fire the counter straight down the pipe. Think: bait the jab → pull → return with something. Keep your eyes on the target, chin tucked, ribs stacked. Your feet don’t panic; they prepare—small load through the rear hip so the counter fires fast.
“3 R’s to Make It Stick”
Reps: Stop waiting for perfect. Get just enough quality reps daily.
Range: Stay in the “useful zone”—where effort is honest but keeps form clean.
Rhythm: Same training blocks, same order, same exit. Routine = fewer decisions, more doing.
Pain point solved: you’re not “undisciplined,” you’re undecided too often. Lock your block, do the reps, move on.
If you want me to program all of this for you (workouts, boxing, nutrition), join the full system: $50/month or $100/3 months. Hit reply with “I’m in” and I’ll onboard you today.
WORKOUT LINKS
It’s a Fight — Footwork Session 2
It’s a fight — a daily fight. Fighting to be me. When I feel my best, I’m shameless. The past doesn’t bother me, the future doesn’t bother me — I just am. I pray for that feeling for everyone, because it only happens when you show up for yourself.
Today’s Focus: Footwork Session 2
Footwork is the foundation. It doesn’t matter if you’re an athlete in season, a fighter in the gym, or someone balancing work and life — sharper movement makes everything else sharper.
Exercises of the Day
Women: Lat Pulldown → build posture, shape your frame, power your punches.
Men: Back Extensions → fix the weak link in your chain so power doesn’t leak away.
Athletes/Fighters: Machine Leg Extensions → stronger legs = quicker pivots, sharper attacks.
Why Elite Athletes Swear By Sumo Deadlifts (The Secret Weapon You're Missing)
What up yall
Watch any explosive athlete train and you'll notice something: they're not just throwing weight around. They're building movement patterns that translate directly to performance. That's exactly why the sumo deadlift has always been one my secret weapon for athletic development.
the sumo Deadlift is a mix between a knee hinge a hip hinge movement, think about how you look when you are in an athletic stance ( basketball, football, etc.)
Most guys miss this completely. They see sumo as the "easier" deadlift because the range of motion is shorter, thats what you will see a lot of in these videos posted, like horrible range of motion, etc, etc. Wrong mindset. The sumo deadlift teaches you to generate massive force from a wide athletic stance - the same position you'd use to defend in basketball, explode out of a sprint start, or cut direction on the field.
The Athletic Setup That Changes Everything:
Wide stance, toes out, chest proud. But here's the key: "Think about wedging your hips in and driving your knees out, not pushing your hips back." This isn't powerlifting technique - this is athletic preparation. You're training the exact hip and knee coordination that creates explosiveness.
Build tension through your entire chain, then drive through your heels like you're trying to push the floor apart." This teaches you to recruit your entire kinetic chain simultaneously
Why This Works:
Your glutes and adductors - the powerhouses in sumo - are the same muscles that drive cutting speed, jumping height, and rotational power. Every rep is teaching your body to coordinate these muscle groups under load. When you step on the field or court, that coordination is automatic.
The wide stance mimics defensive positions in nearly every sport. The knee-out drive pattern? That's the foundation of change-of-direction speed. The full-body tension? That's how you stay injury-resistant when the game gets physical.
The Performance Protocol:
I program sumo deadlifts early in training sessions when your nervous system is fresh. 3-5 reps at 80-85% teaches power without grinding. Focus on speed off the floor - that's where athleticism lives.
Between sets, practice that same wide stance with bodyweight movements. Lateral lunges, cossack squats, wide-stance jump squats. You're not just resting - you're reinforcing the movement pattern. ( low level plyometrics)
Post-Training Truth:
Your body just learned to be more explosive. Feed it right: 30-35g protein Add 25g fast carbs if you pushed intensity. Your muscles earned the fuel.
The goal should be to do what athletes do and you might very well look like or become one…
Stay Dangerous Tribe
ELCOACHCASEY
KNOCKOUT SATURDAY
Your Weekly Fight Plan
Where Your Dream Body Meets Your Strongest Self Issue #1 | Saturday, August 30, 2025
THIS WEEK'S FIGHT
What if I told you that most women train backwards?
They start with workouts, count calories, buy supplements, and wonder why they quit after three weeks. But the ones who find true success? They start with the end in mind. They see their dream outcome so clearly they get to be present in the moment, then reverse-engineer every single day to get there.
This week, we’re turning things on its head. Instead of asking "What workout should I do?" we're asking "What woman do I want to become?" Because here's the truth: your dream body isn't just about how you look—it's about who you become in the process of earning it.
FIERCE & FEMININE SPOTLIGHT
The Dream Outcome Method for Women Who Want It All
You don't just want to be skinny. You want to be powerful. You want curves that command respect and strength that speaks before you do. You want to walk into rooms differently—not because you're smaller, but because you're more.
Your dream outcome isn't a number on a scale. It's confidence in a backless dress. It's lifting your child without thinking twice. It's throwing a punch that surprises even you. It's being the woman who inspires others just by existing in her power.
But here's where most fitness programs fail you: they give you random workouts without connecting them to this vision. Boxing changes that. Every jab teaches you to take up space. Every hook builds the curves you want while strengthening your core. Every combination reminds you that you're not just getting fit—you're becoming fierce.
This week, we're starting with your dream outcome and working backward. Because when you know exactly who you're becoming, every rep has purpose.
YOUR 7-DAY FIGHT PLAN
This Week: Building Your Dream Outcome Blueprint
Lets get into action? Your complete weekly training program is designed specifically for women who want to build curves, strength, and confidence through boxing.
Each day builds on the last, creating momentum that carries you closer to your dream outcome. No guesswork, no wasted time—just purposeful training that transforms your body and mindset.
📥 Download Your Complete Week 1 Training Program
boxing video access : www.elcoachcasey.com/boxingweekly
workout video access : www.elcoachcasey.com/thisweekswomensworkout
nutrition guidance: www.elcoachcasey.com/foodthisweek
MEALS, GROCERIES, MACROS TRACKER
This isn't just a workout plan—it's your weekly blueprint for becoming the fierce, feminine woman you're meant to be. Every session is designed with your goals in mind: building curves, developing real strength, and creating the confidence that comes from knowing what your body can do.
BETWEEN THE EARS
The Truth About "Motivation"
Here's what nobody tells you about motivation: it's not a feeling you wait for—it's a skill you develop.
Every woman I've trained to her dream outcome had days she didn't feel like training. The difference? She trained anyway, not because she felt motivated, but because she stayed connected to her why.
Your dream outcome isn't just about looking good in photos. It's about the woman you become in pursuit of it. The discipline. The confidence. The unshakeable knowledge that you can do hard things.
This week, when motivation fades, remember: you're not just throwing punches. You're throwing away the version of yourself that settles. Every round is a choice to become more fierce, more feminine, more you.
Motivation gets you started. Vision keeps you going.
COMING UP IN YOUR CORNER
Next week, we're diving deep into a knockout combination. Plus, I'm sharing the three non-negotiable habits that separate women who dream from women who achieve.
Remember, This is your week to get 1% closer to that dream outcome.
Your dream body is waiting for you to become the woman fierce enough to claim it.
Keep your gloves up and your dreams higher.
ELCOACHCASEY
YOUR COACH & Gloves + Gains Architect
P.S.
Hit reply and tell me: What does YOUR dream outcome look like? I read every response, and your vision might be featured in next week's Fighter Spotlight. Let's make it happen.
Want to share this newsletter? Forward it to a friend who's ready to stop settling and start becoming.
The Experience Gap: What 780 Hours vs. 2 Hours of Training Really Means
As a fitness coach with over a decade in the industry, I've had the privilege of working with clients across the entire spectrum of training backgrounds. One of the most rewarding aspects of my work is seeing how personalized coaching creates transformative results regardless of experience level.
The Beginner's Journey (2 Hours)
There's something really dope about working with someone at the start of their fitness journey. Recently, I began coaching a client with just no boxing exposure, and even though this is not the first time I have done this its always fun to see someone start fresh
For beginners, professional coaching provides:
Proper foundation building: Learning correct form from day one prevents injuries and creates efficient movement patterns
Confidence acceleration: Having an expert by your side eliminates the intimidation factor of gym environments
Clear roadmap: No more guesswork about what exercises to do or how to progress
Accountability: Regular check-ins ensure consistency, which is the true key to early success
One client recently told me, "Having a coach from the beginning saved me a bunch of embarrassment and time. I'm progressing faster than friends who've been trying on their own for much longer."
The Veteran's Experience (780 Hours)
At the other end of the spectrum, I work with dedicated trainees who have invested hundreds of hours in their fitness journey. I have been working with one client for about 3 years and because it, it has allowed us to stay focused on task and not hit plateaus
For experienced trainees, coaching provides:
Fresh perspective: Identifying blind spots in technique that self-assessment might miss
Program optimization: Fine-tuning training variables based on individual response patterns
Recovery enhancement: Balancing intensity with regeneration to maximize long-term progress
Advanced strategy implementation: Introducing specialized techniques at precisely the right time
As my experienced client shared, "I was shocked at how small adjustments to movements I'd done thousands of times could make such a dramatic difference in results."
The Coaching Difference
What I have realized is, everyone needs a coach, in some capacity, you can go from learning from a coach to now teaching yourself
For beginners, coaching prevents the formation of bad habits and accelerates the learning curve. For veterans, it breaks through plateaus and reignites progress that may have stalled.
This speaks to a fundamental truth about fitness development:
Your progress isn't determined by time spent training—it's about the quality of that training.
Your Personal Fitness Journey
Whether you're just starting out or have been training for years, consider how professional guidance might enhance your personal path:
If You're New to Training:
Skip the frustrating trial-and-error phase
Build confidence in gym settings quickly
Learn proper technique before injuries occur
Develop sustainable habits from the beginning
If You're Experienced:
Identify limitations in your current approach
Break through stubborn plateaus
Refine technical aspects you might be overlooking
Discover new motivation and training methodologies
My Coaching Approach
What makes my coaching effective across experience levels is my commitment to meeting clients exactly where they are, and speaking to the things that will allow the biggest impact and how to implement it on their own, I don't apply one-size-fits-all programming; I carefully assess your:
Movement patterns and mobility
Training history and response
Goals and motivations
Lifestyle factors and constraints
Then I develop a completely personalized approach that addresses your specific needs—whether you've trained for 2 hours or 780.
See the Results in Action
I recently documented my work with clients at both experience levels in my latest YouTube video: The 780-Hour Expert vs. 2-Hour Beginner: Watch What Happens When I Coach Both
The video provides a rare side-by-side look at how coaching creates powerful results regardless of starting point.
Ready to Transform Your Training?
Wherever you are in your fitness journey, professional coaching can elevate your results to new heights. I'm currently accepting new clients for both in-person and online coaching options:
INTRODUCING EL ACADEMY: A DECADE IN THE MAKING
Over the last decade, I've been crafting something, I, personally think is pretty cool—a comprehensive training system that has transformed my life in ways I didnt really think about going in.
This journey wasn't without its challenges. There were countless moments of trial and error, setbacks that tested my mentals, and breakthroughs that inspired me to push further. Today, I am here before you confident in what I've created—or more accurately, what I've been blessed to help create through the guidance of GOD and the wisdom of others who've walked alongside me, coaching and training
What exactly is EL ACADEMY?
It's a holistic training program designed to strengthen you mentally, physically, and spiritually while keeping your priorities aligned. At its core, it's a versatile system that can be followed precisely or customized to meet your unique needs and circumstances.
Who is EL ACADEMY for?
Dedicated athletes: This program complements your sport-specific training, enhancing your performance without disrupting your existing regimen
Fitness enthusiasts: For those who love staying active but seek balance across all dimensions of life
Women pursuing athletic, curvy physiques: The program provides targeted training to sculpt and strengthen your body
Men desiring an athletic aesthetic: Achieve and maintain your ideal physique while honoring your other life priorities
The EL ACADEMY system efficiently integrates boxing techniques, evidence-based nutrition principles, and both athletic and traditional weight training methodologies.
As an active coach across these disciplines, I've had the privilege of testing, refining, and perfecting this system firsthand. I've focused on teaching proper form and technique while providing precise information that streamlines your journey.
No matter where you're starting from, EL ACADEMY offers a sustainable approach to reaching your goals—and maintaining them long after you've arrived. This isn't a temporary fix; it's a lifelong system that evolves with you.
Join EL ACADEMY today and transform not just your body, but your entire approach to health, fitness, and life.
MOBILITY MATTERS
MOBILITY MATTERS
Your Guide to Better Movement and Performance
WHAT IS MOBILITY?
Mobility is more than just flexibility. While flexibility refers to a muscle's ability to lengthen passively, mobility encompasses:
The active range of motion at a joint
Strength throughout that range
Motor control and coordination
Stability and balance
Think of mobility as "strength in motion" or "usable flexibility." It's your body's ability to move freely, efficiently, and without pain through its full intended range of motion.
WHY MOBILITY MATTERS TO YOU
For Athletes
Poor mobility restricts performance, limits power generation, and increases injury risk. Enhanced mobility allows you to:
Access deeper positions (think squats, lunges)
Generate more force through complete movement patterns
Recover faster between training sessions
Prevent compensatory movements that lead to injury
For Combat Sports
Boxers and martial artists need mobility for:
Quick direction changes and weight shifts
Powerful rotation through the hips and torso
Shoulder stability for punches without injury
Recovery from awkward positions
For Women
Women often have greater natural flexibility but may need to focus on:
Hip and pelvic stability for reproductive health
Shoulder mobility for everyday tasks and resistance training
Core control to support the lower back
Balance between flexibility and strength
For Men
Men typically need to address:
Tight hips from sedentary work or heavy lifting
Limited shoulder mobility affecting posture
Ankle restrictions impacting squatting mechanics
Thoracic (mid-back) stiffness affecting overall movement
APPLYING MOBILITY WORK: YOUR ACTION PLAN
Assess First: Identify your specific limitations with simple tests like the overhead squat or shoulder reach.
Daily Movement Snacks: Incorporate 5-10 minutes of mobility work daily rather than occasional long sessions.
Focus on Function: Prioritize movements that directly impact your goals and activities.
Combine Approaches:
Active stretching (moving through ranges)
Controlled articular rotations (CARs)
Loaded mobility exercises (light resistance through range)
Breathwork during movements
Progress Gradually: Add load, range, or complexity as you improve.
QUICK-START MOBILITY ROUTINE
For a full-body mobility boost in just 5 minutes:
Hip 90/90 rotations (30 seconds each side)
Thoracic rotations (30 seconds each side)
Controlled squat-to-stands (1 minute)
Shoulder CARs (1 minute)
Active hanging from a bar (1 minute)
el challenge
🥊 EXCLUSIVE 8-WEEK BOXING & BODY TRANSFORMATION CHALLENGE 🥊
⚡ ONLY 50 SPOTS AVAILABLE ⚡ First 25 sign-ups receive 🎁
Transform your body and learn to box with our elite 8-week challenge! 💪
GRAND PRIZES: 🥇 1st Place: $1000 + apparel - Highest Point Earner 🥈 2nd Place: $500 + apparel - Second Highest Points 🥉 3rd Place: $250 + apparel - Third Highest Points
POINT SYSTEM: 📈 Daily Points:
Workout completion: 10 points
Progress photo: 5 points
Daily check-in post: 5 points
Tagging new people: 2 points per tag
Using challenge hashtag: 2 points
🏆 Weekly Bonus Points:
Perfect attendance: 50 points
Top engager: 30 points
Best transformation update: 25 points
Completing all workouts: 25 points
🌟 Special Achievement Points:
Bringing in new challenger: 20 points
Attending live sessions: 15 points
Weekly measurements submitted: 20 points
Monthly skill assessment: 50 points
CHALLENGE REQUIREMENTS: 📱 5 weekly workouts minimum: 📸 Weekly transformation photos 🎯 Daily accountability check-ins tracking food
HOW TO JOIN: 1️⃣ Follow @elcoachcasey 2️⃣ Like this post 3️⃣ Tag 3 friends who need this 4️⃣ Click link in bio to register
🚨 BONUS: special discount for Access to exclusive training tips and community support!
Challenge starts March 10th 🚀 Don't miss out - only 50 spots available!
LETS WORK Sign up now! 💪 hit this link to register
#BoxingChallenge #FitnessTransformation #ELCHALLENGE
EL PROFFESOR FORMER GATE KEEPER
Title says it all
but lets dive a little bit deeper
I used to be an active basketball coach and boxing coach
when it comes to competition it is not food, water, shelter, and salvation, so not everyone is entitled to the strategy required to dominate in competition so for the sake of my athletes i kept a lot of the information to myself and them
now what
no more active coaching, why, i was doing a disservice to my self
I love to teach and only being able to teach a select few was eating me up in side
the solution
EL ACADEMY
it is a place where i can put all my theories, drills, etc. that will allow you to get better at the things i currently teach
boxing, basketball (coming back 2025) strength and conditioning, personal training, nutrition
it will be an ever growing place as i learn more so will yall hope you enjoy
Not All Protein is Created Equal: Understanding What Your Body Really Absorbs
When you walk down the grocery store aisle or scroll through fitness supplements, you're bombarded with products touting their protein content. "20 grams of protein!" the labels scream. But here's a crucial truth many people overlook: not all protein is created equal.
The Protein Quality Spectrum
Proteins are made up of amino acids, and your body doesn't just care about quantity—it cares about quality. Different protein sources have varying amino acid profiles and absorption rates. This means the 20 grams of protein on your food label isn't necessarily the 20 grams your body will use.
Protein Absorption Tiers
1. Complete Proteins: These are protein sources containing all nine essential amino acids your body can't produce on its own. They're typically found in:
- Animal products (meat, fish, eggs, dairy)
- Quinoa
- Soy products
2. Incomplete Proteins: These lack one or more essential amino acids and are often found in:
- Plant-based sources like beans
- Nuts
- Some grains
Bioavailability: The Real Absorption Story
Protein bioavailability refers to how efficiently your body can break down and use the protein. Here's a rough breakdown of protein absorption rates:
- Whey protein: ~90-100% absorbed
- Eggs: ~90% absorbed
- Chicken/Fish: ~80% absorbed
- Beef: ~70-75% absorbed
- Plant proteins (beans, grains): ~60-70% absorbed
Reading Beyond the Label
Next time you see a "high protein" label, consider:
- The protein source
- Amino acid completeness
- Your personal dietary needs
Pro Tips
- Combine protein sources to create complete amino acid profiles
- Vary your protein intake
- Consider your individual health goals and dietary restrictions
The Bottom Line
Not all protein is created equal. Your body doesn't just count grams—it evaluates quality, completeness, and digestibility. Be a smart consumer and look beyond the number on the label.
Remember: Quality over quantity, always.
"6-Pack Secrets: More Than Just Abs"
how long have you been trying to get abs?
real question
if its been long enough that you still dont have them, its time for a change
as they say nothing changes if nothing changes
so here are a some quick tips
your core is more than just your abs, think front back and both sides, what muscles are there, and how you need to strenghten them
now pair that with predominately whole food diet and you are set
if you want the exact 4 week core training system to help yourself out i got the solution for you
click here
"Eating Made Easy: Your Lazy Person's Guide to Not Overcomplicated Nutrition"
it could all be soooo simple, but you rather make it hard,
shot out to lauryn hill
everytime I think of that line I think of that song
if you know you know
lets get to the point
your diet doesnt need to be complicated and realistically if you were to track what you ate you would see you pretty much eat the same thing
a version of a meat
a version of a fruit
a version of a vegetable
lets throw in a grain/ bread as well but you get the point
so here is the trick
find three meats you enjoy and does well by you from a digestion stand point
find three core fruits you enjoy
find three core vegetables you enjoy
find a way to combine all these to make a meal you enjoy and you are set
there you have it thanks for joining my ted talk
ps. potatoes are a vegetable, avocado is a fruit and if you are vegan or a vegetarian act like you havent read the word MEAT
READ THIS BEFORE YOU WAIST MONEY ON FITNESS
The short version of this before you get into the details
your fitness journey is going to take time, don’t get tricked by the promise of quick fixes, it takes time as a required part of the equation to build the bridge to your dream outcome enjoy the journey
Fitness Investment Guide
Detailed Cost Breakdown by goal
Disclaimer: this guide is designed to give you information to allow you to make an informed decision, it is based on averages and experience
Gym Membership Options
Gym Membership Pricing
- Basic Gym Membership
*Cost: $20 - $50 per month
Includes:
- Standard equipment access
- Basic cardio machines
- Free weight areas
- Group class options (limited)
- Mid-Tier Gym Membership
Cost: $50 - $100 per month
Includes:
- Full equipment access
- Multiple location options
- Group classes
- Basic fitness assessments
- Online workout tracking
- Premium Gym Membership
Cost: $100 - $250 per month
Includes:
- State-of-the-art equipment
- Unlimited classes
- Personal trainer consultations
- Recovery areas
- Nutrition workshops
- Advanced fitness tracking
Coaching Options
Group Training
- Average Cost:$150 - $400 per month
- Includes:
* 3-4 group sessions per week
* Basic nutrition guidance
* Group motivation and accountability
One-on-One Personal Training
- Average Cost: $400 - $1,200 per month
- Includes:
* 2-3 private sessions per week
* Personalized nutrition planning
* Detailed progress tracking
* Individualized program design
Online Coaching
- *mAverage Cost:$200 - $600 per month
- Includes:
* Digital program design
* Weekly check-ins
* Macro/nutrition tracking
* Video form reviews
* Messaging support
Transformation Tier Breakdown
Body Recomposition
- Total Monthly Investment: $350 - $850
* Gym Membership: $50 - $100
* Coaching: $300 - $600
* Nutrition Support: $0 - $150
- Timeline:12-16 weeks
- Minimal weight change, muscle definition, shredded etc
10-15 Pounds Weight Loss
- Total Monthly Investment:$350 - $850
* Gym Membership: $50 - $100
* Coaching: $300 - $600
* Nutrition Support: $0 - $150
- **Timeline:** 10-20 weeks
- **Focus:** Lifestyle modification, consistent training
25-30 Pounds Weight Loss
- **Total Monthly Investment:** $350 - $850
* Gym Membership: $50 - $100
* Coaching: $300 - $600
* Nutrition Support: $0 - $150
- **Timeline:** 25-42 weeks
- **Complexity:** Metabolic adaptation, consistent approach
50-100 Pounds Weight Loss
- **Total Monthly Investment:** $350 - $850
* Gym Membership: $50 - $100
* Coaching: $300 - $600
* Nutrition Support: $0 - $150
- **Timeline:** 50-140 weeks (1-3 years)
- **Approach:** Consistent support, long-term strategy
Nutrition Support Options
DIY Meal Prep
- **Grocery Costs:** $300 - $600 per month
- **Time Investment:** 4-8 hours weekly
- Requires nutrition knowledge
Meal Delivery Services
- **Cost:** $300 - $900 per month
- Includes:
* Macro-balanced meals
* Portion-controlled options
* Variety of cuisines
* Saves preparation time
Nutrition Coaching
- **Cost:** $0 - $300 per month
- Includes:
* Personalized macro calculations
* Meal planning guidance
* Supplement recommendations
* Basic check-ins
Key Investment Insights
Financial Perspective
- Cheapest Option:Inconsistent training
- Most Expensive Option: Repeated failed attempts
Time Commitment
- Weekly Time Investment:5-10 hours
- Minimum Commitment: 12 months
Psychological Investment
Transformation is 20% Physical, 80% Mental
- Patience
- Consistency
- Growth Mindset
- Adaptability
Final Wisdom
Your body is a long-term project, not a quick transaction.
Nothing Changes if nothing changes
You are not looking to only get in shape, but stay in shape
Disclaimer:
Individual results vary. Consult healthcare professionals.
how to plan your program
Welcome, fitness enthusiasts! Today, we’re diving deep into creating a comprehensive workout and nutrition program tailored to your unique goals. Whether you're an athlete, a hobbyist, or someone just looking to get in better shape, this guide will help you structure your regimen efficiently.
Understanding the Basics
Our program duration is six weeks. Why six weeks? It's an ideal timeframe to see tangible progress while also establishing a routine that encourages continual improvement.
Program Structure:
Week 1:
Acclimation Week
Weeks 2-5:
Intensive Work
Week 6:
Deload Week (Active Rest)
Step 1: How Do You Plan to Move?
First up, we need to determine your activity level:
Athlete (e.g., basketball players, boxers)
Hobbyist (someone who enjoys regular exercise)
Nine-to-Fiver (individuals with primarily sedentary jobs)
This classification will dictate the volume and intensity of your workouts.
Step 2: How Do You Plan to Eat?
Your diet is equally crucial. I always recommend taking a food allergy test to identify what foods work best with your body. Different dietary approaches include:
Keto:
High fat, moderate protein, low carb.
Low Carb:
Lower fat, high protein, moderate carbs.
IIFYM:
"If It Fits Your Macros," a flexible dieting framework.
Step 3: Define Your Goals
Next, define what you aim to achieve:
Weight Loss:
Example - Current weight is 175 lbs, and goal weight is 160 lbs. Here, the goal is to safely lose 15 lbs over the course of approximately 7 weeks.
Weight Maintenance with Body Recomposition
Weight Gain
Calculating Your Macros
Determine your daily caloric needs using the activity multiplier based on your lifestyle and goals:
Activity Multiplier Ranges:
Sedentary: 1.2 - 1.4
Lightly Active: 1.4 - 1.6
Moderately Active: 1.6 - 1.8
Very Active: 1.8 - 2.0
Extremely Active: 2.0+
Calculation Example: For a goal weight of 160 lbs and a moderately active lifestyle,
160 (goal weight) x 10 = 1600 (base calories)
1600 x 1.2 (activity level) = 1920 calories/dayMacro Breakdown
Proteins, Fats, and Carbs:
Protein:
1 gram per pound of body weight. (160 grams of protein if you weigh 160 lbs)
Fats and Carbs:
Adjust according to your energy needs. High activity = more carbs. More brain/creative work = more fats.
Week-by-Week Breakdown
Week 1: Acclimation
Getting used to your new routine.
Weeks 2-5: Intensive Work
Dive deep into your workouts, progressively increasing intensity. For example, reducing hip thrusts from 3 sets of 10 down to 3 sets of 6 by the end of week five.
Week 6: Deload
Decrease intensity to allow recovery while still practicing the movements. Example: Reduce from 3 sets to 2 sets with fewer reps and lower weight.
Conclusion
That's your roadmap for a successful six-week workout and nutrition plan. Remember, this guide is flexible and should be adjusted based on your specific needs and preferences.
For more detailed information, resources, or personalized training plans, check out our online training programs, in-person sessions, and our comprehensive book, "The Ultimate Food Program."