This Week's Coaching Concept

The Feint
Is The
Combination.

Crawford did not just throw an uppercut. He created the conditions that made the uppercut possible. The stance switch, the three setup punches, and the feint that dropped the hands — that is the combination. The uppercut was just the finish.

This week every session starts with the feint before the combination. Not just the combination. The whole sequence.

The stance switch created the angle — Crawford went to southpaw because his right hand was closer to Kavaliauskas's face from that position

The three setup punches walked him to the ropes — the combination was designed to move him not just hit him

The feint low made Kavaliauskas drop his guard — Crawford saw the reaction tendency and used it deliberately

The shuffle back loaded the front foot for the uppercut — footwork and power are the same thing

Everything available for a southpaw against orthodox is available for orthodox against southpaw — drill it both ways

Your Focus This Week

Based On
Where You Are.

Ladies ISH 🥊

The Feint

Making your opponent react without committing to a punch is one of the most underrated skills in boxing. Practice the feint low before every combination on the bag this week. One feint then the combination every single rep.

Fellas ISH 🔥

The Shuffle and Weight Shift

Isolate Crawford's shuffle back and weight shift to the front foot before the uppercut. Do it slow before you do it fast. The movement has to be right before the power matters.

Athletes ISH ⚡

The Stance Switch Read

In sparring this week look for your opponent's head tendency. Where does their head go when they throw their right hand. Create a combination around that read the way Crawford did.

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Athletic ISH — This Week

Three Ways To
Build Cardio
That Transfers.

Long distance running builds a different energy system than the one you need in boxing or any stop-and-go sport. This week you have three conditioning options — pick one or combine them. All three build the explosive-recovery capacity that shows up when it matters.

Miles — By Level

Steady state miles build your aerobic base — the foundation everything else runs on. Keep the pace conversational. You should be able to talk through it. This is not a race.

Beginner 1 to 2 miles — 3 days this week. Walk when you need to. The goal is time on your feet not pace.

Intermediate 3 to 4 miles — 3 to 4 days this week. Consistent pace. No stops. This is where your aerobic base actually builds.

Advanced 5 to 6 miles — 4 to 5 days this week. Add a tempo mile in the middle where you push the pace. Your body needs to know what fast feels like at distance.

Bike Sprints — Assault Bike or Regular Bike

This builds the explosive-recovery cycle your sport actually demands. Not steady state. Intervals. The kind of cardio that shows up in round 10 when your opponent is slowing down and you are not.

The Protocol

2 minutes slow — warm up, easy pace, get the legs moving
6 minutes of sprints — 10 seconds all out, 20 seconds off
12 sprint intervals in the 6 minute block
Total: 8 minutes. It will feel like more.

Bike Sprint Protocol

El Coach Casey — Assault Bike Conditioning Circuit

Punch Conditioning — 12 Minutes Total

Builds conditioning and punching output at the same time. Rhythm shots develop timing and snap. Power shots develop force and commitment. Alternating teaches your body to stay sharp when it is tired — which is the whole game.

The Protocol

Set your interval timer to 24 rounds — no break between rounds
30 seconds rhythm shots — sharp, fast, snappy
30 seconds power shots — full commitment, full force
Alternate on and off for all 24 rounds
Total: 12 minutes. No rest.

Punch Conditioning

El Coach Casey — Rhythm Shots to Power Shots — 12 Minute Protocol

Nutrition ISH — This Week

This Week's
Meals — Built
For Training.

Every meal this week has a job. Not just to fill you up — to fuel what you are doing in the gym and help you recover so you can go again.

Breakfast

Bacon, Eggs, Avocado — Sourdough Toast Optional

Protein starts muscle synthesis first thing. Avocado fat gives sustained energy without a crash before training. Add the toast if you train in the morning. Skip it if you train in the afternoon.

Lunch

Ground Beef and Potatoes

The meal that keeps you stable through a full session. Ground beef is dense protein and iron — iron directly affects how fast you gas out by determining how efficiently your blood carries oxygen. Potatoes are slow-release carbs that last the entire session instead of crashing in round one.

Dinner

Steak and Asparagus — or Steak Sandwich if You Skipped Toast

Steak at dinner means overnight muscle repair. Asparagus reduces inflammation and helps flush training waste from your system. The sandwich option keeps the same protein base with the carbs you need if your energy was low today.

Fruit

Orange and Watermelon

Orange's Vitamin C helps absorb the iron from your beef and steak. Watermelon is 92 percent water with citrulline that reduces soreness. Eat it after training not before.

Hydration ISH

Body Weight × 0.67 = Daily Ounces

A two percent drop in hydration reduces your power output, reaction time, and mental clarity — all three things your sport requires at the same time. Calculate your number. Hit it every day this week. Add 12 oz for every 30 minutes of training on top of that. Start your morning with 16 oz before food, coffee, or your phone.

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Crawford'sSwitch Hit.How HeEnded It.

Watch TheBreakdown First.

The FeintIs TheCombination.

Based OnWhere You Are.

Three Ways ToBuild CardioThat Transfers.

This Week'sMeals — BuiltFor Training.

ELCOACHCASEY

Crawford's
Switch Hit.
How He
Ended It.

Watch The
Breakdown First.

The Feint
Is The
Combination.

Based On
Where You Are.

Three Ways To
Build Cardio
That Transfers.

This Week's
Meals — Built
For Training.