Boxing Blog

    Developing Athlete to Starting Strength, Summer Slam

    Hi and welcome to another week,

    Thanks to everyone who came along to train with us last week.  Thanks as well to the crew at Filament Coffee for coming along last Friday morning and cranking out the nitro cold brews for everyone…really hit the spot after one minute rounds!  Don’t forget, you can always grab a cold brew from Filament from the fridge – no, it isn’t from the nitro keg so you wont get that creaminess but it is still a bottle of caffeinated deliciousness!

    I am not sure about you guys but I know my training weeks have become a bit more ‘focussed’ lately…of course the Summer Slam is the reason why.  My lifting program has taken (an even bigger) back seat as I slog through the challenges and classes to keep myself on track.  I have to admit though, it is a really good feeling watching those class signatures and challenge ‘check-offs’ on my sign-off sheet add up…it really is a good feeling not just to be doing it but to do it, look at the sheet and be able to reflect on all of the positive effort I have been putting in so far this October.  I know not everyone is doing the challenge but I still remember back when I was playing footy that I used to have a big ‘one month to a page’ calendar and I used to put a big ‘tick’ in the date box for every day that I had made the effort to do something ‘extra’…no surprise that the years I played the best were the years with the most ticks on the calendar!

    So – I just referenced ‘the old days’ and checking off calendars and so forth…and whilst the extras I did certainly helped, I really didn’t know exactly what I was doing.  Back then (and remember, I am getting pretty old) there simply weren’t any gyms around and whilst most footy clubs had a few dumbbells, some barbells and some steel plates gathering dust in a corner somewhere, no one did any weight training or – to be truthful – any speed training.  If we wanted to be fitter the strategy was to go on a long, long run – and I am talking 10km minimum – and if there were hills to run up during that (or some soft sand) all the better.  That’s what we did.  Never mind that we were involved in a sport where running FAST for 5-10 seconds and being able to react to physical contact with strength are distinct advantages…we trained by going on long runs.

    Now, eventually I ran into a bit of an old-school strength coach who had me doing some high rep barbell work (one of the circuits I used to do you guys now know as the ‘November Challenge’ – but we used to have to do it 3-times or 360 reps not the 120 rep version we do at Round 1) but that had to be fit in alongside my long runs…’cos that’s what we did and that was the priority!

    Now today there are different problems.  There are gyms EVERYWHERE.  But no-one knows what they are supposed to do.  We don’t really have this issue at Round 1 too much as we run our sessions like a typical team sport training session – people come in, the coach tells them what they are going to do, shows them how to do it, blows the whistle (rings the bell) and off everyone goes…as things go along, the coach tries to help people out with any skill element they are struggling with as well as pushing them to go just a little bit faster/harder/more intently.  So that’s good.  But whilst our boxing sessions are amazing and I pretty much do one every single day myself to stay fit and in-shape, for people who are using their training to be BETTER at their sport, there might be a better bang for your buck than participating in Boxing sessions…there probably ISN’T more bang for your buck if you elect to do Body Work but the problem there is being confident enough to actually DO Body Work which really is a pretty genuine speed and strength improvements focussed strength and conditioning program.

    Anyway, switching gears back again (I am all over the place today) I have pretty much been coaching u18 footy for 10+ years now – and what I have regularly found is a group of motivated kids who want to get ‘better’ in every area – but they simply don’t know WHAT to do in order to get BETTER.  The footy clubs are well equipped and every team has a S+C co-ordinator who can help – but what generally happens is that a pretty ‘general’ program (think the equivalent of a boxing class) is given to everyone and they are asked to go and ‘do it’ unsupervised.  Because the S+C guys KNOW it will be done unsupervised they make it simple and don’t really explain the ‘WHYS’ of any of the exercises – which ultimately should be to improve short duration sprint speed, improve change of direction movements and increase physical strength so players can better compete in contested situations (same as rugby, netball, soccer, larcrosse…same as every field based sport!) – so it doesn’t get done to the correct level of intensity…so the outcomes aren’t what they should be… And yes, I would have to agree with anyone who says that on-field success is 90% skill development and game-sense and 10% physicality – but if it is 10% you may as well as get it RIGHT!  And because of all of this, there is now the Developing Athletes Program.

    Why am I writing all of this when the vast majority of people reading it don’t care/aren’t in a position to participate?  Well, hell – I don’t know really.  But I know that since I managed to get the challenge launched a couple of weeks ago I have been focussed on getting the training manual written and the program completed so it is kind of front of mind, but I guess it is a bit more than that.  What has been put together for the Developing Athlete Program has now become a pretty decent sized manual which is going to turn into a Starting Strength program in the very near future for people who may not be ‘Developing’ but they might want to be stronger, faster and more powerful – and they might want to learn how to become all of those things SAFELY and with a good technical understanding of each of the lifts and movements.

    So there you go.  Faster.  Stronger.  More power.  All coming to Round 1…whilst running amazing Boxing for Fitness sessions will continue to be our primary focus, we are working hard to create some pathway sessions that will better enable anyone who wants to get involved in some more structured strength work to go through a ‘course’ of sessions that will enable that to happen!

    Let me know if that sounds good (or not) with an email to

    See you in the gym,


    P.S.  We are planning a Fundraising Day on Saturday November 11th to raise funds for M.S.  This is the fundraising being done by Kirei and her team of intrepid cyclists who will be heading off on a bike ride of some unspeakable distance later in November.  We will have some raffles etc to run but the main focus of the day will be a WARRIOR WORKOUT which we will be chasing some participation ‘donations’ for as well as a ‘Train the Trainer’ session where ‘the people’ will have the opportunity to ‘Train the Trainers’.  The plan at this time is that you can BID to ‘Train the Trainer’ via silent auction – and not only are syndicates allowed, they are encouraged!

    Gym Update #1 – SUMMER SLAM (October Challenge) is HERE

    Screen Shot 2017-09-21 at 12.01.08 pm


    So – now that everyone is through the physical devastation of completing the ‘Tres Hundo’ for the first time (tough, tough little challenge that!) and has their strategy set for the next 3-weeks, I think it is fair to say that the ‘challenge’ proper is ON.

    We are now two weeks in and everyone’s initial enthusiasm is – well – done.  The grind of it – what I like to think is the ‘REAL’ challenge – actually starts now.  We all have to get into the rhythm of resisting temptation and setting aside some of our ‘habits’ for another THREE WEEKS (that’s 21 more days!) in order to get where we want to go.

    Speaking to people I have heard some amazing success stories – with a couple of people dropping 5kg+ in the first week/10-days alone…others (like me!) are doing the right thing with their food, battling their arse off in the gym and the scales aren’t moving at all…well, all I can say is that giving up is pretty much never, ever going to be the answer!  Let’s persist and stick at it and find out what we can achieve…at the same time, watch what you are eating – particularly your consumption of fruit (no more than two pieces per day) and nuts (no more than 5-6 eaten twice per day) and do everything you can to ‘encourage’ your body to progress.

     Gym Update #2 – New SPEAKERS!

    Thanks 10000000 to Dom and the team at SAVI Systems ( who have upgraded all of our speakers in the gym over the past few days.  Unfortunately Alex is going to continue to insist on playing his ‘Nu-Metal’ playlist from the early 2000’s but at least we will be able to hear the pseudo music over the crackling of the old speakers!  Or maybe that is a bad thing?  I feel like we need a ‘No more Linkin Park’ petition!

    Back to the new speakers, I am really happy to have been able to do this…when the stereo upgrades went in back in Jan 2016 we installed a few new speakers but couldn’t quite stretch the budget to replace all of the old ones…that box is now ticked off!

    Gym Update #3 – New Speedball Swivels

    As promised last week, I – with the help of Marshall – managed to get 5x new speed ball swivels up on the speedball frame yesterday.  As mentioned, these are an all new design and whilst they aren’t made of diamonds and gold the way I had expected (given the price…man!) they do seem to be pretty darn good swivels.

    A heap of new speedballs will be in the gym in the next week or so and we will get them all up asap!

    Gym Update #4 – Developing Athlete Program is G-O!

    Developing Athletes Logo


    I dedicated a fair bit at the top of the blog to the Developing Athlete Program – or rather to why it has been put together and what the intended outcomes are so I don’t want to say much about it here apart from:

    1/.  The Tuesday-Thursday-Saturday group is sold out.

    2/.  There are still four spots in the Monday-Wednesday-Friday group.

    Sign-up if you are keen.  Read more about it in the top of the blog and if it does hold appeal, the sign-up link can be found here:

     Link of the Week

    Well, I don’t know if I would necessarily do it this way, but pre-workout nutrition (when you train in the morning) always seems to be getting discussed!

    This take on things is from Tim ‘4-hour work week’ Ferris:



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