Fusion Circuit Fitness

11/02/2026

Creatine monohydrate is the reference form of creatine — the compound your muscles use to help replenish ATP (adenosine triphosphate) during short, intense efforts. It's the most studied form, and more expensive forms have not been shown to outperform it.

What it does

Supports strength, power, and repeated bursts like resistance training sets and sprints.

Combined with resistance training, it is associated with improved strength and lean mass outcomes.

10/30/2026

Benefits of the Norwegian 4x4 for Boxers:

1. Cardiovascular Engine

Increases VO2 max by 10-15% in 6-8 weeks — you can pump more oxygen per minute, so you don't gas out in rounds 2 and 3.
Improves cardiac output — heart gets stronger and more efficient.

2. Fight-Specific Endurance

Teaches your body to work at 90% and still recover during active recovery — exactly like the 1-min rest between rounds.

Raises lactate threshold, so you can throw in combination longer before your arms get heavy and acidic.

4-min intervals are longer than a 3-min boxing round, so the round feels short by comparison.

10/21/2026

Plyometrics training improve power and ground force contact training template warmup static dynamic flexibility SMR Balance Plyometrics Speed Agility Quickness

10/14/2026

Run program 24 week strength and conditioning, individualized program design - mobile coaching , training with Morpheus HR

10/09/2026

Running Specific Strength and Conditioning Program Beginner, Intermediate -VO2MAX testing-Training with Morpheus HR - Optimized Performance Training-Stabilization, Endurance, Power

10/05/2026

Training with Morpheus HR -24 Week Periodization Program Design for Amateur, Elite and Professional Athletes-Boxing Specific SC Program Design,Testing VO2 MAX, Morpheus HR Daily Recovery Scores, Zone Base Interval Training 🔗 in my Substack

10/05/2026

Boxing General Preparation Phase (GPP) Periodization. This is the first phase in a boxer’s periodized training plan (before the specific preparation and competition phases).

Boxing General Preparation Phase (GPP) Periodization.

This is the first phase in a boxer’s periodized training plan (before the specific preparation and competition phases).

The GPP builds the physical foundation:

Aerobic Conditioning Base

Strength Endurance,

Mobility

Work Capacity

08/11/2026

24 week Boxing Specific, Strength and Conditioning Programs Design- Speed Strength Power Work Capacity 🔗My Substack

07/14/2026

https://substack.com//p-205063093

This is a boxing-specific hexagon footwork / pivot drill — basically shadowboxing with your feet locked to a reference point.

06/22/2026