Lean muscle mass
The science behind weight loss
Calorie intake - Nutrition
Fitness and exercise
Increasing strength and building muscle
The Boxing Evolution fitness and nutrition apps
Getting started - Your action plan
Introducing the 12 week challenge
Fight Camp - Week 1
Fight Camp week 3
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Overview of the course

This course has been designed to teach you everything you need to know about how to train like a real boxer. You will learn boxing skills, fitness, strength & conditioning, nutrition and be guided through a 12 week training regime.


It is important for you to realize that by no means is this a ‘quick fix’ or an overnight solution. Everything you are taught and asked to do in this course requires consistency an determination to achieve success. What you do get however is the tools and knowledge to ensure LASTING changes to your health and fitness for the rest of your life. With a bit of hard work you can be living a totally different life from today onwards.


The training program will require 4 key areas for you to implement:


1. Conditioning – this is the be all and end all. If you can’t last 2 minutes in the ring and can’t recover in 1 minute after wards, you have no business being there. Boxing is the ultimate workout as it covers everything – strength training, agility, aerobic capacity, anaerobic capacity, speed, and power. As such you have to train everything in a logical and well planned way – and believe it or not, it means getting enough rest as well. Needless to say, it is a lifestyle you have to adopt.


2. Boxing skills – you have to develop the necessary skills to carry with you into the ring and that means practicing drills and perfecting them. It means understanding why you are throwing a jab before a right cross or why you slip to the outside. You have to learn the proper mechanics and the proper defense. In combat, your brain will shut down and your body will rely on what it has been taught in those drill sessions. Battle inoculation is the term – you come prepared with a game plan and rely on your training to take you to the finish.


3. Nutrition – all the exercise in the world is not going to get you in peak physical shape. The fuel you put in your body is going to be directly related to the results you get from your training. Everytime you raise your hand to your mouth you are making a choice – ensure it is the right one.


4. Planning – Implementing a complete boxing routine requires some serious thought on your part. You have to plan numerous workouts, devise an efficient meal plan, ensure you are getting plenty of rest, learning the trade, and fit a life in there. Time management is crucial. If self discipline is not your strong point, do not think for a second you can dream your way to the Contender. You have to make a lot of sacrifices that I feel are well worth it in the long run.


All 4 of these key areas are covered in depth inside the course.