Graves BoxingGraves Boxing
Rustic boxing gym with weights and racks

Stop Start 180

Train it – Own it. By Graves Boxing.

Introducing Stop Start 180

Firstly, this is not bodybuilding.

Secondly, the following is meant only for Graves Boxing Virtual Fitness Trainers. We cannot advise on any aspect of these sessions to non Graves Boxing Virtual Trainers.

180 seconds on.

60 seconds rest.

Stop and start at any point. The trainee is in control.

The principle of Stop Start 180 was the brainchild of Cliff Graves. Graves Boxing attempts to train hard for 180 seconds, then move on to other exercises.

Due to training being high strength endurance focused these sessions will build up immense lactic acid. A trainee is strongly advised to stop then start again when ready (albeit short inter round rest periods are advised).

When movement is almost impossible that’s when the quality training starts.

The trainee can utilise any method they like to get near that point. Their repetition speed will dramatically slow down even stop. Some exercises will be faster in tempo but it’s this intention to move fast that is key. What we mean to say is WHEN voluntary movement has become slow THAT’s when we attempt to move fast.

High threshold motor units are activated, then the trainee moves onto another exercise. At Graves Boxing it’s about the application of intelligent biomechanics structured to keep a trainee safe. High threshold motor units AKA HTMU’s will turn you into an explosive force to be reckoned with.

Training sessions will sear body fat off at the rate of knots putting a trainee into high metabolic demand. 60 seconds rest intervals allow increased lactic acid levels to decrease thus emulating a boxing contest.

It is important to stress. The trainee can stop and start at any point during these sessions.

We give complete control to the trainee. The traditional over-controlling strength coach is as far from the east is to west with Graves Boxing.

As a Graves Boxing Virtual Trainer you become first and foremost an encourager. If teachable Graves Boxing will work alongside you and have every confidence in time could become highly successful in this business.

Lastly, the trainee has zero requirement to fight competitively if they do not want and therefore we welcome all. Proper fitness training should be accessible to everyone.

Auto-regulation

What is auto-regulation?

As a Graves Boxing Virtual Trainer you should advise trainees on Auto Regulation. Let’s break it down:

  • The trainee has absolute control.
  • The trainee can choose exactly when to log in to train.
  • Group question and answer sessions get the trainee's training questions answered.
  • The trainee selects their training weight for a specific training session.
  • The trainee decides how they feel on a specific training session.
  • Graves Boxing Virtual Trainers should advise trainees to keep a training log.

Warm ups & cool downs

Always before A, B, C and D.

Warm ups and cool downs MUST be performed prior to A, B, C and D. They are highly important.

We shadow box…yep shadow box. Shadow boxing is an absolute for Boxing. It primes the nervous system getting the trainee ready for the much harder stuff. Always nice light, loose shadow boxing will work a treat.

Advise the trainee to work up a sweat but not at the expense of sabotaging their following training session. Advise them keep going until warm, perhaps 3 x 2 minute rounds.

Cool downs are simply a gentle walk around for 2 – 4 minutes.

The sessions

Four sessions. Under 60 minutes each.

Each of these sessions will be concluded well within a 60 minute period. Video demos on application. Graves Boxing Virtual Trainers need only apply.

Rounds 1 – 10 (180 seconds each round w/60 seconds rests)

  • Lateral Deltoids (left side) w/Dumbbell
  • Lateral Deltoids (right side) w/Dumbbell
  • Bent Over Shrugs w/Rope & Weights
  • Chest Rotating Press w/Dumbbells
  • Pullovers w/Football Bar
  • Bicep Curls w/EZ Bar
  • Tricep Extension w/Football Bar
  • Neck Flexion w/specialised set up
  • Neck Extension w/specialised set up
  • Forearm Curls w/Football Bar

At a glance

Exercise protocol

  • Session A

    warm up / 10 rounds / cool down

  • Session B

    warm up / 5 rounds / cool down

  • Session C

    warm up / 10 rounds / cool down

  • Session D

    warm up / 5 rounds / cool down

At a glance

14 day schedule

Keep repeating this cycle week by week.

Week OneWeek Two
MondayBoxing SkillsMondayBoxing Skills
TuesdaySession D (Structural Medley)TuesdaySession D (Structural Medley)
WednesdayBoxing SkillsWednesdayBoxing Skills
ThursdaySession D (Structural Medley)ThursdaySession D (Structural Medley)
FridayBoxing SkillsFridayBoxing Skills
SaturdaySession A (Upper Body)SaturdaySession B (Lower Body)
SundayOffSundayOff

Equipment & training area

Needed for a virtual trainer

This part can be problematic for some of you. IT NEED NOT BE!! As a Graves Boxing Virtual Trainer guess what…? Certainly on the fitness side you do not need any. All you need is a reliable internet service, smart phone, website, email and you’re good to go.

We provide

We invite you to “Fly In & Film”. You can use our facilities one day only free of charge.

  • Production studio premises within jaw dropping beautiful Devon countryside and gardens
  • Production studio lighting
  • Fitness equipment to use for video/s
  • Great internet provider
  • Ideas for fitness training
  • Off road adequate free parking (up to 3 vehicles)
  • Refreshments

You provide

  • Email
  • Smart phone
  • Great internet provider
  • Good quality stopwatch

Trainee provides

  • A suitable training area such as an outbuilding
  • Assortment of weight plates
  • x 6 elevated (step up) platforms
  • Short rope
  • x 2 small crash pads
  • Football Bar
  • Dumbbells
  • EZ bar
  • 4 collars
  • Strong anti slip upholstered board
  • Adequate storage for equipment such as weight plate rack
  • Wall Bag or similar
  • Bag Gloves
  • An email and good internet service

Trainees no need to freak out neither!! Many of the above need not be brand new. Weight plates second hand are just as good as bought new. Dumbbells cheap as chips. Many of the above can be sourced via Facebook Marketplace. Adequate space as already said is however essential.

During 60 seconds intervals a trainee changes over weight plates. Fast release collars should be advised. Weight plates can comfortably be changed easily within 45 seconds. Advise they keep a training log of weights lifted for every single exercise contained herein.

Please note

Studio bookings

Bookings to use our premises for filming your own videos that need to be cancelled must be emailed through to the office at coach@gravesboxing.com within 72 hours of said appointment time.

  • £350.00

    Fully refundable deposit, paid prior to the appointment time.

  • £350.00

    Day rate, charged when recording goes over the allotted 9am to 5pm.

Graves Boxing will do all we can to help you onto success.

Ultimately your success will mean our success. Please feel free to ask questions.

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Disclaimer: Please ensure all trainees have an understanding of these training sessions. If over 40 years of age it is highly recommended the trainee gets medically cleared fit to train. If a trainee is recovering from illness or injury we strongly advise they get medically cleared to train prior to embarking on these sessions herein.

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