"Champions aren’t made in gyms. Champions are made from something they have deep inside them—a desire, a dream, a vision."

We offer various fitness assessments to help you understand your strengths and weaknesses. With this information, we'll develop a training plan that's tailored to your unique needs.

Fitness Testing for Or Fight Clients

Cardiovascular Fitness Test 🚴🏾‍♂️

• Test: 12-Minute Cooper Test
• This test measures the distance a you can run or walk in 12 minutes. The total distance covered is used to estimate VO2 max, an indicator of cardiovascular endurance.

Muscular Strength Test🏋️‍♀️

• Test: 1RM (One Repetition Maximum) Test
• This test determines the maximum amount of weight a you can lift for one repetition for major muscle groups (e.g., bench press for upper body, squat for lower body).

Muscular Endurance Test 🏋🏿‍♀️

• Test: Push-Up Test
• This test measures upper body muscular endurance by counting the maximum number of push-ups you can perform without rest.

Flexibility Test 🤸

• Test: Sit and Reach Test
• This test assesses the flexibility of the lower back and hamstring muscles.

Body Composition Test📋

• Test: Skinfold Measurements
• This test estimates body fat percentage by measuring the thickness of skinfolds at specific sites on the body.

Agility Test 🤾🏾

• Test: T-Test
• This test measures agility, which is the ability to change direction rapidly and accurately.

Power Test ⛹

• Test: Vertical Jump Test
• This test measures lower body power by determining the height a client can jump from a standing position.

Developing your Training Plan🗓️Based on the results of  your fitness tests, we will:

Identify your Strengths and Weaknesses:🥇🥈🥉

• Highlight areas where you excels and identify areas that need improvement.

Set you some SMART Goals: 🏆

• Develop Specific, Measurable, Achievable, Relevant, and Time-bound goals based on the assessment results.

Tailor the Training Plan:📝

• Design a personalised training program that addresses your unique needs, focusing on improving weaknesses and enhancing strengths.

Monitor Progress:📅

• Conduct periodic re-assessments to track your progress and adjust your training plan as needed.. 

Improve Overall Fitness and Mental Resilience 

Monday: Strength Training  Warm-Up (10 minutes):

• Jump rope or light jogging
• Dynamic stretches (arm circles, leg swings)

• Circuit 1 (3 rounds):
  • Squats (12 reps)
  • Push-ups (12 reps)
  • Bent-over rows (12 reps)
• Circuit 2 (3 rounds):
  • Deadlifts (12 reps)
  • Overhead press (12 reps)
  • Plank hold (30 seconds)

  Cool Down (10 minutes):

• Static stretching
• Deep breathing exercises

Tuesday: Boxing Training Warm-Up (10 minutes):

• Jump rope or shadowboxing
• Dynamic stretches

• Technique Practice:
  • Jab, cross, hook combinations (3 rounds of 3 minutes)
  • Defensive maneuvers (slips, ducks, and rolls)
• Bag Work:
  • Power punches (3 rounds of 3 minutes)
  • Speed combinations (3 rounds of 3 minutes)

  Conditioning (15 minutes):

• HIIT (High-Intensity Interval Training) circuits
• Sprints and plyometric exercises

• Static stretching
• Deep breathing exercises

Wednesday: Active Recovery

• Journaling to reflect on progress and set intentions
• Breathing exercises to manage stress
• Light jogging or brisk walking
• Gentle yoga or stretching routine

• Jump rope or dynamic stretches

• Circuit 1 (3 rounds):
  • Lunges (12 reps per leg)
  • Bench press (12 reps)
  • Russian twists (15 reps per side)

  Boxing Drills (10 minutes):

• Focus mitt work with a partner or coach
• Footwork drills and movement patterns

• Static stretching
• Foam rolling

Friday: Cardio and Mental ResilienceWarm-Up (10 minutes):

• Light jogging or dynamic stretches

• Interval running (alternating between sprints and jogging)
• Rowing machine or cycling

• Static stretching
• Deep breathing exercises

Saturday: Boxing Training Warm-Up (10 minutes):

• Jump rope or shadowboxing
• Dynamic stretches

• Technique Practice:
  • Combination drills (4 rounds of 3 minutes)
  • Defensive techniques (4 rounds of 3 minutes)
• Bag Work:
  • Power punches (4 rounds of 3 minutes)
  • Speed combinations (4 rounds of 3 minutes)

  Conditioning (15 minutes):

• Core workouts (planks, Russian twists, leg raises)
• Agility drills (ladder drills, cone drills)

• Static stretching
• Deep breathing exercise

Sunday: Rest Day

• Activities:
  • Light stretching or yoga
  • Leisure activities to relax and recharge