THE WEEKLY ISH
The ish you actually need to be doing. Week 5 | August 23 – August 29, 2026
This week we are studying one of the cleanest reads in boxing history.
Floyd Mayweather versus Ricky Hatton. Round ten. The check hook that ended the fight before Hatton even decided to throw. Nine rounds of conditioning a response. One punch to collect on it.
What I want you to take from this week is not just the combination. It is the idea that everything Hatton did right — pressing forward, cutting the ring, staying aggressive — was the setup. Mayweather did not react to Hatton. He read him. And by round ten the answer was already built before the question was asked.
That is what you are building this week. Not just the check hook. The read that makes it available.
Everything for this week is at the athlete hub — videos, schedule, nutrition, all of it in one place.
→ elcoachcasey.com/thisweekstrainingish
THIS WEEK'S FIGHTER — FLOYD MAYWEATHER JR.
The check hook is not a fast punch. It is a positioned punch. Mayweather did not throw it faster than Hatton could see it coming. He was already in the right place before Hatton arrived. That is the concept this week covers — being early instead of being fast.
After the fight Mayweather said they taught him that in the amateurs. Not this camp. Not this fight. Years before this moment his body already knew. The reps were done long before the night.
That is what this week is about for you.
Watch the film study first before anything else this week. → youtu.be/XdQwCCWyZQ4
THIS WEEK'S BOXING — SIX SESSIONS
One combination. Three emphasis areas. Six sessions.
FOOTWORK The check hook starts with the feet. The left foot lifts off the ground — because it is not attached to anything — and lands outside the opponent's frame before the punch fires. The exit and the score are the same movement. Two sessions this week are built around getting that step automatic before anything else.
HANDS AND DEFENSE The check hook fires and the passive hand protects simultaneously. One hand scores. One hand defends. Neither one does the other's job. Two sessions built around what both hands are doing through the combination.
HEAD MOVEMENT The head slot on the right heel is what makes the check hook available. Where your head is before you move determines where it ends up after the punch. Two sessions built around the head position — before the combination, through it, and after the exit.
Watch the mitt work breakdown here: → youtu.be/BoeHzMvekss
Watch the heavy bag three emphasis breakdown here: → youtu.be/DDPittYjoa8
THIS WEEK'S S&C — THREE EXERCISES. ZERO MILES.
You box but your body is not trained to box. That changes this week.
Conditioning is specific to the task. A marathon runner and a boxer both need cardio. But the demand is completely different. This week's S&C session is built around what boxing actually asks from your body — not what a general fitness program assumes it needs.
REAR DELT FLY + SEATED CALF RAISE Boxers are rounded forward by nature. The rear delt opens the shoulder back up so you can actually use the full range of your punch without your posture working against you. The calf stabilizes every start and stop through the entirety of your rounds. 3 x 8 each. One arm at a time on the rear delt. Strength not size — that is the goal.
SINGLE LEG LANDMINE RDL + BANDED BOXING STANCE SIDE TO SIDES Posterior chain strength paired with movement specific to boxing. The RDL builds it. The banded side to sides in your boxing stance put it into a pattern your sport actually uses. High weight. Low reps. The muscle does not have to be big. It has to work.
BIKE SPRINTS Three levels of cardio for boxing — low intensity steady state, moderate intensity steady state, and high intensity interval training. The bike sprint covers the explosive demand of a real round. Beginner — 6 intervals, 20 seconds on, 40 seconds off. Intermediate — 10 intervals, 30 on, 30 off. Advanced — 12 intervals, 30 on, 20 off.
Watch the full S&C breakdown here: → youtu.be/bPSXKcr7EuM
THIS WEEK'S NUTRITION — THE BOWL PROTOCOL
Simple. Structured. Macro-targeted. Three bowls built to fuel the training and recover between sessions. The goal this week is to hit your protein target every single day before anything else. Everything else is secondary.
BREAKFAST BOWL — 530 calories Scrambled eggs, black beans, brown rice, avocado, salsa. Protein 38g — Carbs 52g — Fat 18g
Start muscle synthesis in the morning. The avocado fat gives sustained energy without spiking. The brown rice and beans keep you stable through a morning session.
LUNCH BOWL — 620 calories Ground beef, white rice, roasted peppers, corn, shredded cheese. Protein 46g — Carbs 58g — Fat 22g
Ground beef is dense protein and iron. Iron determines how efficiently your blood carries oxygen through your rounds. White rice for fast-release carbs around training.
DINNER BOWL — 560 calories Grilled chicken thighs, quinoa, roasted broccoli, olive oil and lemon. Protein 52g — Carbs 44g — Fat 16g
Chicken thighs repair muscle overnight. Quinoa is a complete protein. Broccoli reduces inflammation. Olive oil supports joint health.
Hydration this week: Body weight times 0.67 equals your daily ounce target. Start with 16 ounces before food or coffee every morning. Add 12 ounces for every 30 minutes of training.
JESSE'S FIGHT JOURNEY
Jesse is preparing for his first amateur fight. He has been in the sessions, on camera, putting in the work. Training is not free. If you want to support him — use code JESSE at checkout when you sign up for the Daily ISH Fighter Library or the Footwork Course. Every signup goes directly toward his fight journey.
He shows up. This is how you show up for him.
GET ACCESS THIS WEEK
Orange County — Train in person. DM me to book a session. We train at Art of Strength in Irvine, House of Power in Westminster, and THEBOX in Costa Mesa.
Not local — everything is online. The full boxing and training system you can take anywhere. Film study. Coach breakdown. Heavy bag. Six guided workouts every week. Nutrition and S&C included. One fighter. Every week.
→ elcoachcasey.com/thedailyishlibrary
Not sure where to start? Take the free quiz. 11 questions. Your exact training level, calorie target, water target, and the right product for where you are right now.
→ elcoachcasey.com/wheretostart
How To Do The Ish That Matters. El Coach Casey — Discovery Performance — Orange County CA