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]