Wednesday Check-In — Week 3 — Tyson's 3-6

We are halfway through Week 3.

If you have been putting in the work this week the 3-6 should be starting to feel less like something you are thinking about and more like something you are building. That is the difference between drilling and training. Drilling is repetition. Training is repetition with a specific focus on what each piece is creating.

This week that focus is the lead hook dropping the head so the rear uppercut has a clear path. If you are only thinking about landing the punch you are missing the point. The punch is creating a position. That position is what you are training.

WHERE YOU SHOULD BE AT WEDNESDAY

If you followed the week correctly you have already been through the film study and the footwork emphasis days. By now you should have a feel for why the hook comes first and what it is supposed to do before the uppercut leaves your hand.

If you have not started yet — Wednesday is not too late. Start with the film study. Watch the breakdown. Then go straight to the heavy bag emphasis day. You will still get three solid training days before the week closes.

Everything for Week 3 is at the athlete hub →
www.elcoachcasey.com/thisweekstrainingish

THE WEDNESDAY FOCUS — HEAD MOVEMENT EMPHASIS

Today is head movement day. Every drill this session is built around the head movement that makes the 3-6 work — not just the punches.

Here is what that means practically. When you throw the lead hook today the question is not did it land. The question is where did your head go after it left. If your head stayed in the same position you gave someone a clear path back to your face. If your head moved with the hook — below the line of return — then the rear uppercut is coming from a protected position.

That is the coaching concept for today. The punch and the head move together. Not sequentially. Together.

WEDNESDAY TRIVIA

First 5 correct answers win a discount on the Footwork Course.

Tyson threw the lead hook to Spinks every time they exchanged. What did Spinks' head do every single time the hook landed — and what did that create for Tyson?

DM me your answer at @elcoachcasey on Instagram. First 5 correct answers win. I will DM you back and let you know how to get the discount.

CONDITIONING CHECK — MIDWEEK

You should have completed at least two conditioning sessions this week. If you have not — today is a good day to stack your head movement training with one of the three options.

Option 1 — Miles by level. Add the Tyson 3-6 shadow boxing in the final quarter mile. Footwork patterns, head movement, combination — all while your cardiovascular system is already taxed.

Option 2 — Bike sprints. Immediately after the 8 minute protocol do 10 reps of the 3-6 on the heavy bag with no rest. Execute the combination when you are already gassed.

Option 3 — Punch conditioning. Every power round this week is the 3-6. Lead hook then rear uppercut. Full commitment on every rep.

All three conditioning protocols are at the athlete hub →
www.elcoachcasey.com/thisweekstrainingish

NUTRITION MIDWEEK CHECK

Midweek is usually where the nutrition slips. You had a strong Monday. Tuesday felt okay. Wednesday the meal prep runs out and the easy option starts looking better.

Here is the only thing that matters today — hit your protein number. Everything else adjusts. But if you miss the protein your recovery from the first two training days does not happen the way it needs to and Thursday feels harder than it should.

Your protein target is 1 gram per pound of bodyweight. That number does not change based on how busy the day is.

If you have not taken the where to start quiz yet it calculates your exact calorie target, protein number, and hydration goal based on your specific weight and training goal →
www.elcoachcasey.com/wheretostart

TWO DAYS LEFT

Friday closes the week. Head movement emphasis today. Hands emphasis Thursday and Sunday. Use the rest of this week to make the combination automatic — not just something you can do but something that comes out without thinking.

That is the difference between knowing the 3-6 and owning it.

Everything is at the athlete hub →
www.elcoachcasey.com/thisweekstrainingish

How To Do The Ish That Matters.
El Coach Casey — Discovery Performance
elcoachcasey.com