No equipment, just a staircase. Full Body Speed and Power - low volume, high intent. Quality over Quantity Mobility, Hops and Skips - mixing unilateral and directions Stair Sprints - 4 sets - full rest Stair Bounds - 4 sets - full rest Repeat Broad Jumps - 4 sets - 90s rest - aiming for 3 steps at a time and staying consistent throughout the flight. Driving hard into the floor with each step, fast ground contact time. One of the biggest lessons I have learnt from Phil, is that you can create your gym anywhere, any place and any time. Bring your body and mind with you and you’ll make something out of anything

Let me know in the comments if you would all be down to do a live Q&A sometime next week. I'm done traveling after this week and want to get back to keeping communication open here. So how does that sound?

how should i train 2 month before an 8 week fight camp , beside building an aerobic engine how should i structure strenght work

Hey guys, just got a fighter coming on board for a slightly less than 8 week camp. Boxer. Coordinating with the skills coach now to get the schedule as well as the fighter's work schedule. She's an amateur boxer so have to factor in work too. Currently want to run the following protocol for the base microcycle. 1. 1. Testing: going through an air bike TTE to get a general assessment of her endurance to determine what we're focusing on 2. 2. From a strength POV, thinking of periodising with more of a strength focus for the first 3 weeks and then shifting into power and speed focus for the last 4 weeks into fight day. With last week being a taper weak to really peak right. Keen to get input from you coaches here to see what blindspots I might be missing.