Boxing Strength
& Conditioning
The physical side of boxing done properly — strength, power and engine work programmed by a certified S&C coach, in a real weights bay.
Racks, sleds, med balls and platforms — not a token kettlebell.
Programmed by Dana Whitfield, Level 2 strength coach.
Rotational power, neck work, shoulder endurance — built for the ring.
Intervals that translate to later rounds, not mirror muscles.
Why boxers lift differently
Bodybuilding makes you slow. Distance running makes you weak. Boxing needs a specific mix: explosive rotation, shoulders that stay up for twelve rounds, legs that drive through a shot and an engine that recovers between them.
Our S&C program trains those qualities on a weekly cycle that sits alongside your boxing sessions — never instead of them. Dana builds the program; the coaches make sure it doesn't cook you before pad rounds.
Open to all members. Fight-team athletes get individual periodised blocks during camp.
At a glance
S&C access
How the program works
Eight-week blocks that build on each other — the same periodisation our fighters use in camp.
First session maps how you move — hips, shoulders, ankles. Weak links get fixed before they become injuries.
Weeks 1–4: general strength and work capacity. The boring compound lifts done well.
Weeks 5–8: the strength converts to speed — med ball throws, trap bar jumps, contrast sets.
Twice weekly conditioning intervals: assault bike, sled, bag sprints. Horrible but honest work.
End of each block we measure again — trap bar, chin-ups, broad jump, 3-minute bag output.
The weights bay
S&C vs BoxFit vs lifting alone
| S&C Program | BoxFit | Commercial gym | |
|---|---|---|---|
| Goal | Boxing performance | General fitness | Whatever you make up |
| Programmed | 8-week blocks | Session by session | DIY |
| Coached | Every session | Every session | Nobody |
| Price | $25 / free w/ membership | $25 | $15–25/wk |
The strength side of the team
Also on the program
S&C questions
Strong for
twelve rounds
Free on any membership, or $25 casual. Come lift like a boxer instead of guessing in a commercial gym.
Prefer to talk? Call +61 3 9071 5284 — weekdays 8am–7pm.