Sign up to Start July 11th

6 weeks to become fighting fit

Take the next step toward your health and fitness goals. Train like a boxer, condition your body and develop confidence… without having a punch thrown at you.
All Function Well members (no all-hub access needed)

Choose Your Training Option

Within 6 weeks you will receive individual strength and conditioning programs, nutritional advice, restoration protocols as well as small group training once a week. These sessions are capped at 10 people to ensure quality coaching and boxing skill work can be taught to an optimal level.

Beginners

(No Contact)

If you really want to hone in on your technique and mechanics this is the group for you.

We will go from basic stance, movement, punch technique, and defensive maneuvers all without being hit.

When: Monday’s at 8am

Starts 11th July

Advanced

(Contact)

If you want to up the ante and try yourself at some sparring and light contact drills while learning the specific strategies of attacking and defending then choose this option.

We will cover defending more in depth, attacking the body, head and advanced moves such as parrying and opening and hitting.

When: Friday’s at 5pm

Starts 15th July

What You’ll Learn

Boxing Skill

Small group sessions designed to build your boxing knowledge and skill application. Capped at 8 people ensuring everyone gets 1 on 1 coaching throughout the session. Minimal contact sparring if you wish, bagwork and padwork are some of the tools used to develop your skills.

Strength and conditioning

Designed to build strength specifically for boxing and avoid injury, with the conditioning aspect relative to fitness needed to outlast a boxing match. Ideal for people wanting to decrease their fat percentage.

Nutritional Advice

Guidance throughout the 6 weeks to help you optimise fat burning and maintain muscle mass.

Restoration protocols

Hot and cold therapy, hyper-volt, and mindfulness practices to aid in recovery and cognitive performance

*Must be a Restoration Zone member

SECURE YOUR SPOT TO START July, 2022

Hi! I’m COACH ZACH

Boxing Coach & Athlete

I’ve been involved in boxing for over 10 years, since having my first fight in 2011 after taking a break from rugby, I soon fell in love with the sport.

From winning the state title in my second fight I knew I had a future in the ring. Fast forward a few years, I had fought in multiple State titles, National titles, and International fights.

With the love of boxing and coaching combined, I’m grateful to say that I’ve had the opportunity to contribute to all levels of boxing. Ranging from teaching beginners how to throw their first punch, all the way to professionals in search to refine their craft.

Within in the last couple of years I have been a part of Dennis Hogan’s Professional Boxing Team in which I gained experience and knowledge that is incomparable.

Helping him as an athlete has allowed me to refine my coaching not only for his ability but for all levels of boxing I coach.

Weekly Session Plan

MONDAY

Programmed bagwork and conditioning

Tuesday

Programmed strength and conditioning

Wednesday

Group skills and conditioning

Thursday

Active recovery + restoration
(protocols given)

Friday

Programmed strength and conditioning

Saturday

Group speed and agility

Sunday

Active recovery + restoration
(protocols given)

Weekly Component Details

Speed + Agility session

Change of direction/Agility

Level 1 – absorptive
Level 2 – absorb and drive (lateral or horizontal)
Level 3 – change of direction
Level 4 – visual cues for change of direction

Speed

Sprints – 10, 20, 30 second efforts
Sprints from a reaction – visual/audible

Programmed boxing sessions

Bagwork at different intensities and durations.

Within the 6 weeks your conditioning should be up to an standard of 6 intense rounds.

Strength and conditioning

Build a great strength foundation specificaly for boxing with key focus on rotational strength and midline stability. Prescribed workouts twice a week

Skills + conditioning

From throwing a punch with the correct technique to avoiding punches thrown at you. skills will be broken down in a simple step by step format beneficial for any level of skill

Active recovery + Restoration

Hot cold therapy – 3/1 hot to cold ratio ( e.g if you can only handle 3 minutes in cold do a sauna/steam for 9 minutes.) And do minimum 2 rounds with finishing on cold.

My personal favourite is 3 rounds of 15 minutes sauna. 5 minutes cold

*Must have Restoration Zone membership

SECURE YOUR SPOT TO START July, 2022

APPLY FOR 1-1 PERFORMANCE COACHING

Leave your details and Coach Zach will get back to you as soon as possible