THE PROGRAM
Four rounds of camp
Every month is four weeks of five-day programming, built the way camp actually runs at HAC. Month 1 opens the moment you join. Each following month unlocks 30 days later, so you train it instead of skimming it.
ROUND 1
UNLOCKS DAY 1
Fight Camp Foundation
Discipline. Structure. Dominance.
Build work capacity, set the standard for effort, and make the five-day camp rhythm automatic.
- WK 1 Foundation & Conditioning
- WK 2 Volume & Technique Sharpening
- WK 3 High Intensity & Fight Simulation
- WK 4 Peak Performance & Fight Readiness
ROUND 2
UNLOCKS DAY 30
Position & Provoke
A punch is not a skill until you can pick it for a reason.
Own the base, the jab, and the feint. Learn to create information instead of waiting for it.
- WK 1 Stance, Posture, Athletic Base
- WK 2 Footwork & Range
- WK 3 The Jab System
- WK 4 Feints & Deception
ROUND 3
UNLOCKS DAY 60
Perceive & Punish
Reading precedes reacting.
Turn reads into scoring. Counterpunching, interception, combination design, and broken timing.
- WK 1 Counterpunching
- WK 2 Combinations & Safe Exits
- WK 3 Rhythm & Tempo
- WK 4 Body Work & Judge-Friendly Boxing
ROUND 4
UNLOCKS DAY 90
Protect & Fighter Psychology
Emotion turned into a sequence of controllable tasks.
Layered defense, ring geography, style matchups, and the mental game that keeps skill available under pressure.
- WK 1 The Defensive Layer System
- WK 2 Ring Geography
- WK 3 Style & Stance Matchups
- WK 4 Fight Week & Mental Performance
HOW ARE YOU TRAINING?
Bags, weights, partners and sparring — the camp as written.
No gym, or just building your form? Pick your mode and every session shows you the version for you.
FREE SAMPLE
Round 1 · Week 1 — every session
Set the tone. Build conditioning, sharpen movement, force discipline from day one.
INSIDE THE PROGRAM
How it's built — and why
THE 4-WEEK ARC
Same weekly rhythm every week — the demand rises as the weeks progress.
WEEK 1
Foundation + Conditioning
Establish work capacity, sharpen movement patterns, set the standard for effort and consistency.
WEEK 2
Volume + Technique
Increase pace and clean up details so combinations, defense and footwork become more automatic.
WEEK 3
Intensity + Fight Simulation
Harder rounds, sharper sparring and more demanding conditioning to simulate real fight pressure.
WEEK 4
Peak + Fight Readiness
Keep intensity high while demanding clean execution, confidence and composure heading into competition.
THE WEEKLY RHYTHM
MON
Power + Skill Base
Power work opens the week while the body is fresh, then footwork, bag and core build on it.
TUE
Conditioning + Defense
Sprints and run-form corrections, then head movement and defense — staying responsible while ready to counter.
WED
Live Work
6+ rounds of sparring. Any weakness that shows up gets attention immediately; core and mobility keep recovery on track.
THU
Power + Conditioning
Mobility first to restore movement after midweek sparring, then lifts, heavy bag under fatigue and a light 1–2 mile run for aerobic base and recovery.
FRI
Fight Camp Finish
6+ rounds of sharp sparring, mobility to reset before the weekend, and a 20-minute shadow/bodyweight burnout for output and mental toughness.
WHY EACH PIECE IS THERE
Explosive training
Fast-twitch power through lifts, jumps and resistance work that build real athletic explosiveness — and transfer to punching force.
Mobility
Daily, for injury prevention, cleaner mechanics and range of motion through the hips, shoulders, ankles and upper back.
Footwork
Ring control, angle changes, pivots, stance maintenance and efficient entry-and-exit patterns — so nobody goes flat-footed late in camp.
Bag work
Sharpens combinations, builds conditioning and demands consistent effort without losing technical discipline.
Sparring
Not filler. A live test of composure, confidence, output, defense and the ability to apply instruction under pressure.
Conditioning
Sprints, running and bodyweight burnouts build endurance, grit and recovery under fight-camp fatigue.
Defense + head movement
Slips, rolls, partner reactions and counter windows make fighters harder to hit and more dangerous in return.
Core
Trunk stability and rotational work support punches, defense and endurance.
THE SCIENCE
The HAC operating rules from Coach Sam's program that shape every session.
CH. 18 · SKILL ACQUISITION
Learning vs. looking good
"Practice should become more representative before it merely becomes more exhausting."
Learning is a lasting change in capability, not a good-looking drill. Demonstrate, feel a stable version, then add variability, choices and consequences. A short fixed block builds the pattern; variable reps teach selection.
CH. 20 · SESSION ARCHITECTURE
Every block has a job
"Every block should either teach the day's problem, test it, or support recovery from it."
High-skill work goes in while you can still perceive and coordinate. Build from technical rehearsal to partner work to sparring. Don't finish with fatigue that destroys the day's key technique.
CH. 15 · RHYTHM, TEMPO + BROKEN TIMING
Train the fight's energy demands
"Boxing is intermittent bursts, variable pacing and tactical timing."
That's why camp mixes sprints, heavy-bag rounds under fatigue, a light aerobic run and sustained shadow output instead of one kind of cardio.
CH. 40 · FATIGUE, PERCEPTION + DECISION-MAKING
Fatigue and decisions
"Condition the decision that survives fatigue, not the mistake fatigue creates."
Fatigue narrows attention and slows cue pickup. Add it after a skill is stable fresh. Simple cues under load: eyes, exhale, feet under me, first clean action.
CH. 43 · PSYCHOLOGICAL RECOVERY
Recovery is programmed
"Recovery is part of the program; withdrawal and emotional flattening are data, not character flaws."
Hard sparring, weight, school, work and family stress all add up. Planned low-load work keeps you training instead of breaking down.
CH. 49 · FIGHT-CAMP INTEGRATION
Camp narrows toward the fight
"Camp should increase specificity while decreasing unnecessary uncertainty."
Tactics, conditioning, sparring, mental routine, recovery and weight are coordinated. Avoid camp as punishment and fitness-chasing in fight week — freshness and clarity win.
Educational material only, not medical advice. Get medical clearance before starting a fight camp.
MEMBERSHIP
$25 / month
Or $255 for the year — 15% off, that's two months free.
- • Full weekly programming, month by month
- • Every classic fight breakdown in the film room
- • Coach demo clips for each concept
- • Session check-off so you can see the work stack up
- • Cancel any time
Secure checkout through Square. Use the same email as your fighter account — Coach Sam switches your camp on as soon as he sees the payment.
Create fighterIN-GYM CAMP
$100 / 4 weeks
The in-person Tulsa fight camp. HAC fighters train at member rate; non-HAC fighters pay the $100 camp fee. Zero tolerance for missed sessions — this is a real fight camp environment, not drop-in training.