Golden Age Heavyweight Coach throwing a hook into a heavy bag in an old-school boxing gym

Boxing · AI coach

Your Boxing Coach: Build a Free Personal Training Plan

The classic boxer's engine: roadwork, bag rounds and work capacity

Your coach

Golden Age Heavyweight Coach

Old-school heavyweight conditioning - high-volume roadwork, jump rope, heavy-bag rounds and calisthenic strength that build the engine and stamina behind the boxer. Physical preparation only.

Golden Age Heavyweight Coach is an AI coach. Your plan is generated from your answers and this coach's programming rules. You log your training in the app and get weekly progression targets. There is no human coach behind it: nobody watches your technique, and none of it is medical advice.

See the example week

Who this coach is for

Boxers who want the classic engine: roadwork and bag-round conditioning

Anyone building stamina, work capacity and durability

Athletes who like high-volume, old-school conditioning

People who fade late and need a deeper engine

Not the best fit if…

Anyone wanting in-ring skill coaching (this is physical preparation only)
Athletes seeking pure max-strength or bodybuilding programming
Those who cannot do any running or a portable substitute
Athletes ignoring pain or injury warnings

Example week

A week with Golden Age Heavyweight Coach

Captured from a real plan this coach generated for the assumptions below. Your own plan is built from your answers and will differ.

Example — not your planAssumptions of this example

Goal: Boxing Conditioning
Experience: Intermediate
Training days: 4 / week
Equipment: Treadmill, Rowing machine / erg, Stationary bike, Dumbbells, Barbell & plates area, Adjustable bench, Cable tower, Pull-up bar, Floor space for mat work, Resistance bands

Week 1 · Foundation

MondayRest day
TuesdayBoxing Roadwork~40 min
WednesdayRest day

How your coaching with Golden Age Heavyweight Coach works

The approach, how your plan is personalised, and how it adapts as you train.

Most weeks lead with roadwork and bag-round conditioning, add footwork and functional strength, and protect it all with mobility. A calibration week sets honest effort and movement quality before pushing; volume builds steadily, then deloads so the work sticks.

What you get with this coach

Personal training plan

Based on your goal, training level, weekly rhythm and available equipment.

Typical for this coach: ≈ 12 weeks · 3 sessions/week

Clear training sessions

Exercises, sets, reps, load guidance and easy-to-follow cues.

Structured progression

A multi-week build with rising load and lighter phases when needed. Includes scheduled deloads.

Coach-specific focus

Boxing

Most weeks lead with roadwork and bag-round conditioning, add footwork and functional strength, and protect it all with mobility.

Articles from this coach

How to train for boxing6 min read

See your plan before you sign up

Build your personalised plan with this coach first. Preview it, then create an account only if you want to keep training with it.

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ThursdayBoxing Bag Conditioning~40 min

FridayStrength & power~49 min

SaturdayRest day

SundayMobility & injury prevention~31 min

One session in full

Friday · Strength & power

~49 min

Show the full session with exercise instructions

Prepare to lift
Prep & mobility
RPE 3-4
Goblet Squat
Targeted muscle work
2 × 3-5 · Light enough to move at full speed — if the last rep is slower than the first, go lighter. · RPE 6-7
Side Plank
1 × 12-15 each side · RPE 6-7
Mobility Flow
Prep & mobility
1 × 5-8 minutes · RPE 4
Walking Lunges
Targeted muscle work
2 × 8-12 each side · RPE 6-7
Romanian Deadlift
Primary strength builder
2 × 8-12 · Work up to a load you could still do 2-3 clean reps with at the top of the range, and note it — the rest of the block builds from that number. · RPE 6-7
Cable Rows
Primary strength builder
2 × 8-12 · Work up to a load you could still do 2-3 clean reps with at the top of the range, and note it — the rest of the block builds from that number. · RPE 6-7
Push-up
2 × 8-12 · RPE 6-7

How Golden Age Heavyweight Coach coaches

A classic boxer's conditioning plan: roadwork, bag-round work capacity, footwork and functional strength, with mobility for durability - the engine the great heavyweights were built on, for the athlete you are becoming.

Open the full example plan