So we have 3 main energy systems that help us be active and effective. - Aerobic: Keeps you in the fight longer and speeds up recovery. - Alactic: Gives you knockout power. - Lactic: Helps you stay aggressive under fatigue. So what are they? Aerobic System – The Endurance Engine Think long and steady. This system kicks in during lower-intensity activities that last over 2 minutes, like jogging or cycling. It relies on oxygen to provide sustainable energy. • Why it matters: Builds your endurance, helps with recovery between rounds or sets, and improves your overall fitness. • How to train it: • 30–60 minutes of steady-state cardio (running, swimming, cycling) at a moderate pace. • Focus on breathing—stay controlled and steady! Anaerobic Alactic System – The Power Burst The explosive energy system. It powers short, max-effort bursts lasting up to 10–15 seconds (think sprints, jumps, or heavy lifts). It doesn’t rely on oxygen or lactic acid buildup—just pure raw power. • Why it matters: Boosts your explosiveness for punches, takedowns, or quick power moves in the gym. • How to train it: • 5x 15-second sprints or max-effort moves (e.g., heavy bag flurries or sled pushes) with 2–3 minutes rest between efforts. • Heavy lifting (3-5 reps at 85–90% of your max). Anaerobic Lactic System – The Fight Fuel This system powers intense efforts lasting 15 seconds to 2 minutes. It uses stored glucose but creates lactic acid (that burning feeling in your muscles). • Why it matters: Keeps you pushing through when fatigue sets in—like throwing combos in the 3rd round or grinding through a tough workout. • How to train it: • Intervals: 6x 1-minute max efforts (e.g., heavy bag work, hill sprints) with 2 minutes rest. • Circuit training: Short bursts of high-intensity exercises like burpees or kettlebell swings. If you made it to here, and want a training plan, comment below this post and I’ll make one that assures you train all three energy systems weekly.

This will be my 5th fight underway. Im currently 3-1 and last fought November 9th, this year. Im still around my fight weight(170) even though i haven't been training too much. The fight is set for Jan. 11 2025, ready to get locked back in.🔒

All the status and fitness that goes into boxing means nothing if you’re a vegetable. So you should prioritize your brain health. #1 Technical Sparing over Hard Sparring - When you are sparring hard you’re learning what not to do. - When your sparring light/technical your learning what to do. - A good ratio is 3:1 light to hard sparing. Meaning you should spare hard once every three technical sparring sessions. #2 Hands Up Chin Down - Establish your guard and don’t lose it. - Footwork is key to not getting hit, so stay light on your feet and create angles often. - Head movement. If you can move your head and not get hit then this is literally the best way to protect your brain. But also the hardest. #3 Focus on Technique Over Power - If you’re relaxing and focusing on speed over strength you will be more likely to reduce getting hit so hard. - A good cue is to let all the muscles in your shoulder and arms quads and traps relax. Just let go and let gravity take them. #4 Strengthen Your Neck - The stronger your neck is, the more punches you can take because it stabilizes your head preventing from whiplash. - Doing Neck Bridges, Neck Curls, or Isometric Holds helps build a thicker neck #5 Defensive Mindset - Anticipation: Focus on reading your opponent’s body language to predict punches. - Distance Management: Stay out of your opponent’s range unless you’re attacking or countering.