Round One Start 15th Nov 2021

4 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)

4 Weeks To Commit to Becoming Fighting Fit

Within 4 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 8 people to ensure quality coaching and boxing skill work can be taught to an optimal level.

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 4 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 




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


Programmed bagwork and conditioning


Programmed strength and conditioning


Group skills and conditioning


Active recovery + restoration
(protocols given)


Programmed strength and conditioning


Group speed and agility 


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


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

Programmed boxing sessions

Bagwork at different intensities and durations.

Within the 4 weeks condition should be up to an intense 4 round standard.

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