Boxing · Power · Movement

ALJOSCHA

Train the patterns. Hit harder. Move better. Five training days built around the demands of boxing.

Primary Focus

Hip Rotation, Power, Boxing

Weekly Rhythm

Daily + 5 Sessions

Coach

Sebastian Coello

Start Here

How to use this dashboard

Do the daily practice every day. Complete the five weekly sessions. Track the dots. Leave notes for your next check-in. Two Leg days drive the lower body. Boxing days pair with ankle work. Upper closes out the week.

01

Use the Program tab for exact exercises, sets, reps and video links.

02

Tick the weekly checklist as sessions get done.

03

Write short notes on hip range, boxing output, energy and questions for Sebastian.

Weekly Targets

Train hip first. Power last.

Leg 1 trains hip mobility and rotation under load. Leg 2 trains posterior chain and power output. Boxing sessions pair with ankle plyometrics. Power expresses itself only when the rotation pattern is there.

7Daily practice
2Leg sessions
2Ankle sessions
1Upper body
01

Current Focus

The Training Priorities

🥊

Boxing. The Goal.

Train the rotation, deliver the power.

Punching power comes from the hip rotation under the trunk. If the hip is locked, the shoulders compensate. This programme builds rotation, posterior chain power, and ankle base so the chain stays connected from foot to fist.

🦵

Leg 1 & Leg 2

Hip first, posterior second. 2x per week.

Monday Leg 1 trains hip rotation and mobility under load. Wednesday Leg 2 trains posterior chain and power output. Two distinct days, two different qualities, no redundancy.

△

Boxing + Ankle

Boxing days paired with the ankle base. 2x per week.

Tuesday and Saturday. Ankle plyometric sequence either side of the boxing work. The base of the chain stays trained, so the rotation has something to push against.

💪

Upper + Daily

Friday upper. Daily practice every day.

Friday upper trains the shoulder, the press, the pull, and core rotation. Daily practice every day is the low-load awareness work that primes the chain for everything else.

02

Weekly Structure

Your Blueprint

Mon

🦵

Daily + Leg 1

Hip Mobility

Tue

🥊

Daily + Boxing + Ankle

Boxing

Wed

△

Daily + Leg 2

Posterior

Thu

⚡

Daily + Sprints

Sprints

Fri

💪

Daily + Upper

Upper

Sat

🦵

Daily + Ankle

Ankle

Sun

🌿

Full Rest

Rest
03

Weekly Targets

The Work That Moves the Needle

Five training days, each one a different layer. Leg 1 trains hip rotation. Leg 2 trains posterior chain power. Boxing pairs with ankle on Tuesday. Sprints on Thursday. Upper closes out the week. Saturday is solo ankle and foot work. Daily practice runs underneath all of it.

Daily Practice

Every day. Low-load awareness work that primes the chain. Non-negotiable.

Daily

Leg 1. Hip Mobility Dominant.

Monday. Cable Hip External Rotation. Hip Flexor Chamber. Rotation from Hinge. Hip Triple Extension. Cossack Squat.

1x Week

Leg 2. Posterior Chain + Power.

Wednesday. Bulgarians. Single Leg Hamstring Curl. GHD Iso Row Hold. Landmine RDL. Copenhagen.

1x Week

Ankle & Foot Sessions

Tuesday with boxing. Saturday solo. Ankle plyo sequence builds into the plyometric jumps and unilateral lunges. The base of the chain.

2x Week

Sprints. Thursday.

A skips, B skips, controlled 85% efforts. The mechanics work that links everything together.

1x Week

Upper. Friday.

Friday. Shoulder ER. Dips. GHD Bodyweight Rolls. Dual DB Bench. Depth Drop Push-Ups. Cossack Row. Pull-Up with Core Rotation.

1x Week

Sleep & Recovery

Sunday rest is non-negotiable. Sleep is how the adaptations consolidate.

Foundation
04

Weekly Tracker

Track Your Week

Daily Practice

Target: every day

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✓
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✓
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Leg 1. Hip Mobility.

Target: Monday

✓

Leg 2. Posterior + Power.

Target: Wednesday

✓

Boxing + Ankle Sessions

Target: Tuesday + Saturday

✓
✓

Sprints

Target: Thursday

✓

Upper Body

Target: Friday

✓
05

Reflections

Weekly Notes

Hip range & rotation

Boxing output & sparring

Strength & load progression

Questions for Sebastian

Your Program

Aljoscha — Programs

Five programs. Daily practice every day. Leg 1 Monday for hip mobility. Leg 2 Wednesday for posterior chain and power. Ankle work paired with boxing on Tuesday and Saturday. Upper body Friday.

🚫 Every Day. 10-15 min.

Low load, high awareness. Hip rotation pattern work, motor control, breathing. Done every day, including training days. Slow and deliberate on every rep.

Always In This Order
1

Glute Pigeon Variation

Floor seizure position. Use a bench. Breathe into the restriction on every rep. The tighter hip is the one compensating, so spend more time there. Done every single day.

▶ Watch
SetSideReps
1Each20
2Each20
2

Hip Rotation Low Punch

Rotation drill that bridges the gym to the punching pattern. Feel the hip lead. The arm follows.

▶ Watch
SetSideReps
1Each10
2Each10
3

Hip Flexor Opener

Active loaded mobility for hip flexion. Hip flexors close down with training volume. Restoring length here improves hip extension behind you.

▶ Watch
SetSideReps
1Each10
2Each10
4

Exercise Ball Plank

Deep spinal stabilisers. Breathe throughout, never hold. The base of every other movement.

▶ Watch
SetTimeNotes
1HoldBreathe throughout
2HoldBreathe throughout
Monday. Hip Mobility Dominant.

5 min rolling glutes before starting. Hip rotation and mobility under load is the priority. The hip and rotation work leads, then loaded extension, then the quad-dominant work, then power output to close. RPE work to failure on the loaded sets.

Warm-Up
W1

Bulgarian Split Squat. Warm-Up.

Bodyweight only. Movement quality and groove the pattern.

▶ Watch
SetkgReps
1BW9
W2

Landmine RDL Unilateral. Warm-Up.

Push the hip back. Feel the hamstring loading. Spine neutral. Emphasise the straight leg. Warm to form.

▶ Watch
SetkgReps
1BW9
Block 1. Hip External Rotation
1

Cable Hip External Rotation

Three sets each side. The priority. Open chain ER trains the rotators that hold the hip in position during weight transfer. For a boxer, this is the muscle group that lets the hip rotate without the knee or foot doing the work. Feel the femur rotating from the joint.

▶ Watch
SetRPEReps
1710 each
2710 each
3710 each
Block 2. Loaded Hip Pattern & Rotation
2

Hip Flexor Chamber

Loaded hip flexor strength in a shortened position. Trains the antagonist that hip extension depends on. Bumped to plate 10.

▶ Watch
SetPlateReps
11012
21012
3

Ipsilateral & Contralateral Rotation from Hinge

NEW. Loaded rotation from a hinge position. Same-side and cross-side rotation patterns. The direct training for the rotation that powers a punch. Slow, controlled, feel the hip leading the trunk.

▶ Watch
SetRPEReps
178 each direction
278 each direction
378 each direction
4

Hip Triple Extension

Drive from the glute, not the lower back. The glute-driven extension that powers every punch and stride. Loads bumped +5kg across the board.

▶ Watch
SetkgReps
1BW10. Feel the glute.
215kg10 / absolute failure
320kg10 / absolute failure
425kg ↑10 / absolute failure
Block 3. Lateral Hip
5

Cossack Squat

Wide stance, shift onto one leg and descend. Feel the adductor and inner hip opening at the bottom. Frontal plane work the other exercises don't cover. Bumped to 15kg.

▶ Watch
SetkgReps
115kg~10 each / 45-60 sec TUT
215kg~10 each / absolute failure
315kg~10 each / absolute failure
Wednesday. Posterior Chain + Power.

Warm up with shadow boxing or treadmill jogging on the balls of the feet. The quad-dominant loading leads, then hamstring isolation, then GHD posterior chain integration, then the hinge and adductor work. Quality of movement on every set.

Warm-Up
W1

Shadow Boxing or Treadmill Jogging

5 to 10 minutes. Shadow boxing builds the rhythm for the day. Treadmill jogging on the balls of the feet primes the ankles and posterior chain. Either is fine. Both for general warmth and movement quality.

Choose Either
SetTimeNotes
15-10 minLight and easy
Block 1. Quad-Dominant Loading
1

Bulgarian Split Squat

One warm-up set each side at bodyweight, then three working sets at top load. Push the back foot away, drive through the front leg. The priority exercise of the day.

▶ Watch
SetkgReps
1BW~10 each / warm-up
235kg~10 each / absolute failure
335kg~10 each / absolute failure
435kg~10 each / absolute failure
Block 2. Hamstring & Posterior Chain
2

Single Leg Hamstring Curl

Isolated knee flexion. The biarticular hamstring needs work the compound hip work can't provide. Slow on the eccentric. Plate 12.

▶ Watch
SetPlateReps
112~10-12 / absolute failure
212~10-12 / absolute failure
3

GHD Back Extension. Isometric Row Hold.

Hold the extended position and pull through a row. The whole posterior chain switched on at once. Glutes, spinal erectors, lats, rhomboids. Loads heavy. Pair with the hamstring curl as the posterior chain integration block.

▶ Watch
SetTimeNotes
1HoldQuality hold
2HoldQuality hold
Block 3. Hinge & Adductor
4

Landmine RDL Unilateral

Hip back, hamstring loaded. Different pattern from Bulgarians, fills the hinge gap. 25kg.

▶ Watch
SetkgReps
1BW10
225kg10
325kg10
5

Copenhagen Adductor Hold

Adductor strength in a vulnerable lengthened position. The muscle group nothing else trains directly.

▶ Watch
SetSideReps
1EachHold / absolute failure
2EachHold / absolute failure
3EachHold / absolute failure
Tuesday (with Boxing) + Saturday.

5 min rolling calves before starting. The base of the chain. Ankle plyo sequence builds up into the loaded plyometric output. Quality of landing over speed on every rep.

Ankle Plyometric Sequence
1

Ankle Prep & Plyo #1

Foundation. Quality of landing over speed.

▶ Watch
SetkgReps
1BW15
2BW15
2

Ankle Prep & Plyo #2

Progressive reactive demand.

▶ Watch
SetkgReps
1BW15
2BW20
3

Plyometric Double Leg Jumps

Bilateral plyo output. Maximum intent on every jump. Full triple extension. The power expression on top of the ankle and foot base. Quality of takeoff and landing on every rep.

▶ Watch
SetRepsNotes
16Maximum intent each rep
26Maximum intent each rep
36Stop at power drop
4

Plyometric Unilateral Lunge

Unilateral plyo from a lunge position. Heel raised for the load-bearing leg. The closest plyo expression to a boxing stance. Hip drive, foot quality.

▶ Watch
SetRepsNotes
15 eachMax intent
25 eachStop at power drop
Loaded Calf
5

Foot Position Calf Raise

Slow and controlled. Full stretch at the bottom on every rep.

▶ Watch
SetkgReps
1BW15
2BW15
3BW15
Friday. Upper Body.

Weighted breathing opens the session. Shoulder external rotation and posterior shoulder work next. GHD posterior chain integration. Core rotation. Then the loaded press, push-ups, row and chin-up. Loads bumped where appropriate.

Block 1. Breathing & Shoulder Prep
1

Weighted Breathing

Diaphragmatic breathing under load. Sets up the trunk and shoulders for everything that follows.

▶ Watch
SetTimeNotes
15 minFollow video exactly
2

Shoulder External Rotation

The shoulder ER that lets the arm sit in the socket. Bumped to 3kg.

▶ Watch
SetkgReps
13kg ↑12
23kg ↑12
Block 2. Vertical Press
3

Dips

Vertical pressing pattern. Loaded triceps, chest and front shoulders through full range. Full lockout at the top, controlled descent. The complement to the horizontal pressing later in the session.

▶ Watch
SetkgReps
1BW8-10 / absolute failure
2BW8-10 / absolute failure
3BW8-10 / absolute failure
Block 3. Posterior Chain Integration
4

GHD. Bodyweight Rolls.

Slow rolling extension on the GHD. Feel the spine extending segment by segment.

▶ Watch
SetRPEReps
16As shown
26As shown
Block 4. Press & Pull
5

Dual Dumbbell Neutral Grip Bench Press

Horizontal press. Neutral grip protects the shoulder. Load to working set.

▶ Watch
SetkgReps
120kg10-12
220kg10-12
6

Depth Drop Push-Ups

Reactive horizontal press. Drop into the rep, push out hard. Technical failure on the set.

▶ Watch
SetkgReps
1BWTechnical failure
2BWTechnical failure
7

Cossack Row

NEW. Horizontal pull from a Cossack stance. Shift weight onto one leg, hold the lateral hip position, row from the trunk. Integrates frontal plane lower body with horizontal pull. The closest stance work to a boxer transferring weight while throwing a hook.

▶ Watch
SetRPEReps
178 each
278 each
378 each
8

Pull-Up with Core Rotation

Vertical pull with rotational core demand. The trunk rotates while the lats and biceps pull. Integrates the rotation patterns trained across the week into the pulling pattern.

▶ Watch
SetRPEReps
176-8
286-8
Week Saved