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FLP Coaching

Build a stronger foundation for boxing during your off-camp training. This 8 weeks programme develops strength, power, conditioning, movement quality and durability so you can return to skill training stronger and better prepared.

How does it work:
4 sessions each week with day 1 and 3 will be gym session, day 2 and 4 aerobic session. Arrange your boxing training or hard sparring session before strength & conditioning. 

Ideal for gym users with access to:
Barbell 
Dumbbells
Machines

Best suited for:
Amateur boxer
Intermediate trainee
Off season/off-camp boxers
Trained 3-6 months consistently

Join the FLP Community to ask questions, share your progress, celebrate personal bests and stay accountable throughout the programme.

Boxing Off-Camp GPP

Focus on Plyometrics, Hypertrophy, Strength Endurance, Speed, Aerobic Capacity & Joint Integrity. Using High Volume, Low - Moderate Intensity.

Block 1

Focus on Plyometrics, Hypertrophy, Strength Endurance, Power & Aerobic Capacity. Moderate - High Intensity/Volume.

Block 2

Looking to Transform you Body? 
In this comprehensive training program for both man and woman, who is looking to build their physique and need a structure plan to follow. A hypertrophy workout that focus on muscle building that will sculpt your body from shoulders, arms, chest, back, legs, butt and abs. 

How does it work;
3 sessions each week, allocate about 1 hour to 1hr 30 mins each session. You can allocate your gym training session on  Mon, Wed, Fri or Tue, Thurs, Sat recommended. Make sure to include a rest day/ recovery day after a gym session for optimal training results. 

Equipments: Dumbbells, Machines, Barbells.

Join the Facebook FLP Community for support and guidance. Share your training progression and results videos or photos within the community to keep you motivated. Ask questions if you have problem executing an exercises.

Hypertrophy

Building foundation and proper lifting techniques with the intention of mind/muscle connections . Includes movement prep, mobility exercises, joint integrity, hypertrophy. Using high volume and time under tension.

Focus mind/muscle connections . Includes movement prep, mobility exercises, joint integrity, hypertrophy. Using high volume and time under tension.

Focus mind/muscle connections . Includes movement prep, mobility exercises, joint integrity, hypertrophy. Using high volume, time under tension and aerobic capacity.

Block 3

Build real strength with a structured 12 weeks progression that improve technique, increase confidence under the bar and helps you achieve your first personal records safely.

How does it work;
3 sessions each week, allocate about 1 hour to 1hr 30 mins each session. You can allocate your gym training session on  Mon, Wed, Fri or Tue, Thurs, Sat recommended. Make sure to include a rest day/ recovery day after a gym session for optimal training results. 

Ideal for gym user with access to:
Barbell 
Dumbbells
Machines

Join FLP Community to ask questions, share your progress, celebrate personal bests and stay accountable throughout the programme.

Barbell Strength

Accumulation Phase - Focus on Hypertrophy with Higher Volume, Lower Intensity 50-75% > of 1RM

Transmutation Phase -  Intensifies Strength focus with Low Volume, Mid-High Intensity 75-90% of 1RM

Realization Phase -  Peak Performance focus on Maximum Strength. Intensity 90% > of 1RM. (On week 4 - Test Your Strength)

Other (3)