Graves BoxingGraves Boxing
Rustic boxing gym with weights and racks

A workout taster

Proven methodology and complete autonomy produce elevated results.

High-calibre performance requires carefully planned structure, consistency and a winning blueprint. Here's a taster of what we offer, built on fundamental boxing and foundational methodologies. It's designed for anyone interested in boxing – whether a top pro or a weekend warrior – and drives real physical transformation. This taster is a powerful framework to help you, the trainer (licensee), deliver world-class sessions with absolute confidence.

  • Structured sessions
  • Saves time – no need to programme sessions
  • Focus on client retention
  • Full autonomy within the Graves Boxing brand

Introducing Capacity 180

“Firstly, this is not bodybuilding.”

Capacity 180 was the brainchild of Cliff Graves. Train hard for 180 seconds, then rest for 60 seconds, using the same exercise for the duration of each round. Each following round, the exercise changes. Training this way puts the body into a high state of metabolic demand, and the 60-second rests let lactic acid levels drop – mirroring a boxing contest.

We give complete control to the trainee. The over-controlling strength coach is removed from the equation. Instead of rigid spreadsheets or dictated protocols, control is handed to the trainee. As the trainer you become the encourager – a beacon of support with real-world knowledge and energy – while the trainee does the hard work and can stop or start at any point.

What is auto-regulation?

  • The trainee has absolute control.
  • The trainee chooses exactly when to log in and train.
  • Through live group Q&A sessions, the trainee decides when they're ready to progress.
  • The trainee selects their training weight for each session.
  • The trainee decides how they feel on any given day.
  • Trainers should advise trainees to keep a training log and base everything on their one-rep maximum.

The sessions

Four sessions. Under 60 minutes each.

Every session finishes within 60 minutes including warm-up and cool-down.

  • Low incline/floor chest flys
  • Shock method push-ups off elevated platforms
  • Inclined pullovers
  • Head-supported bent-over shrugs
  • Head-supported bent-over rows (left, then right)
  • Bradford press
  • EZ bar curls
  • Top-range close-grip presses
  • Alternating Bruce Lee gripper machine

14-day schedule

Week 1 & 2. Then repeat the cycle.

DaySession
MonBoxing Skills
TueNeck 'n' Core
WedBoxing Skills
ThuNeck 'n' Core
FriBoxing Skills
SatUpper Body (Wk 1) / Lower Body (Wk 2)
SunRest

Equipment: trainer

No equipment needed on the fitness side – just reliable internet, a smartphone and a website.

Equipment: client

A suitable space such as a garage or outbuilding, weight plates, 2 matching-height elevated platforms, 3 barbells, 2 pairs of dumbbells, EZ bar, 12 barbell collars, plate and barbell storage, a Bruce Lee gripper machine and a wall bag. Second-hand kit works just as well – much of it can be found on Facebook Marketplace.

Explore the taster, then let's talk.

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Please ensure all trainees understand these training sessions. If over 40 years of age, it is highly recommended that trainees are medically cleared fit to train. If recovering from illness or injury, trainees should be medically cleared before starting these sessions.

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