Calibre Performance Coaching

01/04/2026

1-1 S&C /PT

Delivered from a private gym .perform

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30/03/2026

Big win for yesterday beating his Mexican opponent over 6 rounds & knocking him down in the last few seconds of the fight.

12-0

Love seeing the work he’s put in both in his sport & in the gym with me come together in the ring.

13/03/2026

Ready to see go 3-0 tomorrow night 🥊

Successful camp completed 📈

Over the last 12 months of S&C, we have seen
- Jay’s lower body strength more than double
- His upper body strength go up 1.6X
- We added plyo and ballistic speed work
- and build his conditioning

On Saturday we will see how all this hard work impacts his performance over 6 rounds (if it lasts that long!)

18/02/2026

“Fat Burning” Workouts
HIIT doesn’t “burn fat”… and there’s no such thing as a “fat-burning exercise.” In fact, lower intensity training, uses fat as an energy source, where as High intensity work does not.
People also confuse fat oxidation (using fat as fuel during a workout) with fat loss (reducing stored body fat over time).
Yes, steady state / Zone 2 often uses a higher percentage of fat for energy during the session. That’s because the intensity is low enough for your aerobic system to do most of the work.
HIIT is different. It’s hard and fast, so your body leans more on carbs/glycogen stores because they can supply energy quicker to meet demand.
Actual fat loss comes from what happens across the whole day, week or month: are you in a calorie deficit consistently?
And this is why exercise isn’t the main driver of fat loss. It’s easy to out-eat what you burn, training can increase appetite, and people often compensate by moving less later.
Use exercise for what it’s best at:
building strength, improving fitness, boosting health, and keeping weight off long-term.
Use nutrition to steer the fat-loss outcome.

Train to build the body to perform.

Eat to refine your physique.

10/11/2025

Great seeing winning again in a dominant fashion yesterday.
Could definitely hear the thuds as he landing multiple body shots throughout the fight, fair play to his opponent for enduring them. Been great being part of Dylan’s journey helping him with S&C for the past 8 fights.

11-0, big things ahead

29/10/2025

Training alongside injury
When injured, the worst thing you can do is stop training completely. Focus on what you can do and get the small wins where you can whilst reducing regression.

Stopping training means we could lose strength & fitness, making us less healthy, & taking us further from peak performance. We are therefore reducing our body’s resilience & increasing our injury risk across the whole body.

Instead we can adapt training by implementing
- single limb work on the uninjured side eg. training the right arm only for a short period
- using alternative loading which avoids directly loading the injured site eg. Switching an RDL for a hip thrust to avoid loading the hand or wrist.
- reduce range of motion to work only in pain free available ranges

Check out above training with a few adaptions to keep working around an injury to allow for a quicker bounce back to peak performance for his next fight when scheduled.

20/10/2025

Overcoming isometrics are high-intent efforts against an immovable object. You drive as if you’re moving, but you don’t actually move. Think of them as teaching your body to create high amounts of force quickly, recruit fast twitch fibres and transfer this force at specific joint angles without leaks.
Yielding isometrics are holding a position against an external force, such as gravity. Actively resisting a load from moving you.

General benefits
• Fast force, not just more force. Short intense isometrics can sharpen rate of force development, which is how quickly you produce strength.
• Clean positions under pressure. You learn to brace and “own” specific ranges so power isn’t lost.
• Joint friendly. High tension without repetitive movement. Can be easier on joints than more lifting would be during heavy training blocks.
• Stronger tendons and connective tissue. Longer isometrics help develop tendon health. Useful in linking muscular strength to real-world movement and reducing injury risk.
• Potentiation effect. Short, crisp isometric efforts can prime the nervous system for explosive work.
• Simple and scalable. Easy to progress by changing intent, angle or leverage rather than simply chasing volume. Far less fatiguing than loaded work.

For boxers specifically I have used a few overcoming, yielding and end range isometric variations for different reasons:
• Neck iso against a wall: adds resilience to whiplash forces (when punched) and strength in clinch positions
• Rotation isos: links hips to hands so you store elastic energy potentially reducing loading time of punches & evasive defences such as slips.
• Spring ankle iso: improves the floor to fist connection & makes footwork feels snappier.

How to use, without overcomplicating it
Push with full intent, breathe behind the brace, pair with strength, power work and mobility to build a quality session.
Smart, simple and effective when coached well.

Swipe accross to see pro boxers & demonstrating some overcoming and end range isometrics.

08/10/2025

18/09/2025

A late post due to a busy week,
2nd round TKO win for last weekend taking him to 6-0 and ranking at no. 20 in the country.

Love showing the impact of the work .perform athletes put in in the gym with S&C and how it compliments sport specific training for optimal results.

27/08/2025

When most people think of “cardio” or “conditioning,” they imagine hopping on a treadmill and pushing themselves until they’re sweating buckets or sending a hybrid style workout. But here’s the thing, your body yields different adaptations, depending on what intensity you do (Specific Adaptations to Imposed Demands.)
If you always train at the same pace, you’re only ever getting a fraction of the results.

Low Intensity: Building the Engine
• A brisk walk, easy cycling, light jogging, or steady rowing.
• Breathing is controlled, you can still hold a conversation.
What it does:
• Strengthens the heart, allowing it to pump more blood per beat.
• Improves your body’s ability to use fat for fuel.
• Boosts recovery by improving circulation.
• Creates a bigger “base” of endurance so higher efforts feel easier.
Benefit: You’ll feel less tired climbing stairs, recover quicker after workouts, and have more steady energy throughout the day.

Moderate Intensity: Raising the Bar
• A hard run, spin class, or intervals where you’re working hard but not sprinting.
• Breathing is heavy, but you can hang on for several minutes.
What it does:
• Trains your body to handle and clear lactic acid, reducing the “burn.”
• Improves stamina at higher effort levels.
• Builds resilience to fatigue.
Benefit: You’ll be able to keep up a demanding pace, whether that’s a long hike, a tough gym class, or keeping up with your kids, without crashing out.
High Intensity: Top end effort, Power & Speed
• Short sprints, all-out intervals on a bike, or explosive bodyweight moves.
• Max effort for 10–30 seconds, followed by proper rest.
What it does:
• Improves your ability to produce bursts of speed and strength.
• Trains fast-twitch muscle fibres for power.
• Boosts calorie burn and metabolic rate after training.
Benefit: You’ll have the capability to operate at high paces in short bursts, whether that’s running for the bus or performing at high end effort within your sport.
Each intensity of training, measured by % max heart rate, trains these different adaptations. The most effective fitness routines don’t stick to just one, they stack all three, so you’re fit, resilient, and ready for anything.

17/08/2025

Big win last night for
going 2-0 after scoring a knockdown over a heavier and much taller opponent.
Unfortunately I couldn’t be there last night to support Jay in person but I had every confidence in him as I know the work that has been done.
Looking forward to the next one 🥊