Boxers… if you keep getting ill, run down, tired and picking up every bug going, there is usually a reason.
You are doing too much while under fuelling.
A lot of fighters stay in a calorie deficit all year round because they want to “stay near weight” in case a fight gets offered.
Sounds smart… but it is one of the quickest ways to run your body into the ground.
Low food intake + hard training loads + work stress + poor sleep + constant pressure = immune system starts taking a hit.
Your white blood cells drop.
Recovery gets worse.
Cortisol stays elevated.
The body is constantly stressed.
Then what happens?
You keep getting ill.
This is not because you are weak.
It is because the body cannot keep up with the demands you are placing on it.
Stop dieting for no reason.
Spend most of your time eating around maintenance, recovering properly and fuelling training.
Then when camp starts, drop into a calorie deficit with an actual plan.
That way you can make weight without spending months feeling like death.
Train hard — but be smart with it.
If you need help working out your calories drop me a DM.
Evolution Fitness & Performance
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Understanding the demands of elite-level boxing, we offer state-of-the-art training techniques to help you become a more improved athlete.
Strength & Conditioning for Boxing Performance—or anyone who wants to train like a fighter 🥊💪
🥗 Nutrition guidance
⚖️ Weight-making strategies
🤝 Collaboration with coaches
🏋️♂️ Fighter-style training
📩 DM “BOXER” to get started Evolution Fitness & Performance specializes in strength and conditioning for both amateur and professional boxers, utilizing scientifically proven methods to enhance perfo
3 Upper Body Explosive Exercises for Boxers 🥊
Banded Press-Ups
Adds resistance so you have to push harder and faster. Builds real punching drive and improves hand speed.
⚡ “Push through the band like you’re throwing every punch with intent.”
Power Drops (Drop Push-Ups)
Trains your ability to absorb force and react quickly. Helps you stay sharp and explosive under pressure.
🔥 “Control the drop, explode off the floor.”
Bent-Over Med Ball Slams
Develops total upper body power through the arms, shoulders and core. Transfers force fast — just like throwing punches.
💥 “Violence with control — drive the ball through the ground.”
Why it matters:
More explosiveness = faster shots, harder punches, better reactions.
Train to be explosive, not just strong.
strengthandconditioning punchpower combatathlete
14/03/2026
Just want to say a massive thank you to for giving us our amazing family dog, Floki.
We’ve had him for 9 weeks now and at 18 weeks old he’s growing into such a friendly, confident dog. He’s brilliant with the kids and was pretty much house trained from the start. Of course we’ve had to stay on top of things with his training, but Velikirott has always been just a phone call away if we’ve ever needed advice.
We’re also in a group chat with the rest of his litter which is great, because we get to see all his brothers and sisters growing up alongside him. It really does feel like a proper little community.
I would highly recommend getting a puppy from them, and I know they’ve just had another litter of pups too. DM them for inquiries
17/02/2026
Another solid testimonial from Lucas
Since getting started on the programme he’s improved massively. Stronger in the gym, fitter in his conditioning, and you can see it carrying over into his boxing.
Everything we’ve done has had a reason behind it. We worked on the areas he needed most, built his strength properly and improved his engine without taking away from his actual boxing training.
That’s the main thing for me — it has to transfer.
He’s moving better, hitting harder and recovering quicker between rounds. And that’s come from consistent work and sticking to the plan.
This is what you get when working with me — clear structure, proper programming, and building physical attributes that actually transfer into the ring.
If you’re serious about improving your performance.
DM me and let’s get to work.
It’s been a long road to finally have a space of my own. The evolution is still in progress — and it always will be.
There have been times where it felt like I’d taken steps backwards, and moments where quitting crossed my mind, but I truly believe everything happens for a reason. Every setback, every challenge, every lesson has played a part in building what’s here today — and what’s still to come.
Ps Just to clarify — this is not an open gym or a place for public use.
It’s my own private training space, used solely for my work and development. So please dont be asking me how much membership are 🤣
All program i provide are online so DM me for details
04/01/2026
🥊 Boxers – struggling with your diet?
Feel flat in training? Weight not moving? Recovery poor?
Here’s a simple ~2000 calorie meal idea you can use around training 🍽
Simple. No stress. No guesswork.
If you want to level up your performance, nutrition isn’t optional – it’s a key factor.
Train hard + fuel right = better rounds, better recovery, better results.
📩 DM me “MEAL PLAN” if you want help dialling in your nutrition properly and eating like a boxer should.
💪
Why Lower Body Strength Is Non-Negotiable for Boxers 🥊
Power doesn’t start in the hands — it starts in the feet, hips, and legs.
Every punch you throw is driven from the ground up.
Strong legs allow you to:
Generate more punching power
Move faster and more efficiently
Stay balanced under pressure
Maintain power and speed late into rounds
Reduce injury risk to knees, hips, and lower back
Footwork, defence, ring control, and punch output all depend on a strong lower body.
“Strong legs carry you through the championship rounds.
Train them like your career depends on it.”
💪
29/12/2025
NEW YEAR. NEW ME. NO MORE EXCUSES.
New year, new me… sound familiar?
Did 2025 pass you by?
Or did things just slip over the Christmas period?
Let’s start 2026 the right way.
I’m opening an exclusive offer
16 weeks of training for the price of 12.
This programme is for anyone who wants a simple, structured way to train and take care of themselves in 2026.
Over the 16 weeks, you’ll:
• Get stronger
• Get leaner
• Get fitter
• Build consistency you can actually maintain
Spaces are limited so I can give each person the coaching and support they need to get real results.
If 2026 is the year you finally stick to it, this is for you
All info via DM. Offer ends soon 👊
💪
16/11/2025
🥊 Train Like a Fighter – 12-Week Program 🥊
Are you ready to get in peak condition like a trained fighter?
Tired of feeling weak, unfit, or out of control with cravings?
It’s time to take the battle head-on.
💪 What you’ll get with the program:
✅ Progressive training that builds real strength and fitness
✅ Nutrition plans to fuel your progress and beat cravings
✅ A user-friendly app to track every workout
✅ Time management tips to stay consistent even with a busy life
✅ Realistic training that fits around your lifestyle
✅ Real results you can see and feel
This isn’t just another fitness plan — it’s your chance to train like a fighter, transform your body, and feel unstoppable.
🚀 Spaces are limited — secure your spot today: Click below https://vqbd1kprdun.typeform.com/to/dhHylCO7
Why You Need Trap Bar Jumps for Explosive Power
If you want knockout power, you need more than strength — you need to create force fast. Trap bar jumps develop that exact skill.
They teach you to push hard, push fast, and send power from the floor through your punches.
With these jumps you move weight at speed — the perfect blend of strength + velocity, and one of the best ways to build true fight-power.
What This Gives You as a Fighter
✅ Real Triple-Extension Power
Power starts in your legs.
Trap bar jumps train aggressive ankle-knee-hip extension — the same lower-body drive you use when you sit into your punch and explode through the target.
✅ Switch-On Power (RFD)
Boxing isn’t about grinding strength — it's about how fast you can go from relaxed to violent.
This drill sharpens that instant snap.
✅ Force + Speed Together
Most lifts give you one or the other.
Trap bar jumps give you both — perfect for explosive hitters.
✅ High-Power Work, Low Technical Stress
No complicated lifting technique, no wasted time learning.
Just clean reps, high output, and fast power gains.
Bottom line:
If you want to punch harder and faster, you need exercises that build force at speed. Trap bar jumps do exactly that.
Loading Guide
• 30–40% 1RM — learn the movement, stay fast and snappy
• 40–60% 1RM — power zone, biggest explosive gains
• 40–50% 1RM — from a dead-stop start, pure force drive
If your jump slows, the weight is too heavy.
Fast reps or it doesn’t count.
👊 💪
Click here to claim your Sponsored Listing.
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