YOU may not need The Goff to tell you how important the shoulder muscles and joints are to boxing – where S&C guru Cameron Goff does prove pivotal, however, is in showing you how to train said shoulders to perform an SSC (stretch-shortening cycle). This is a rapid muscle contraction that produces power and the ever-generous Goff has even incorporated some shoulder pre-hab work that strengthens the muscles and reduces the risk of injury. This workout can be done up until three-four weeks out from a fight; the same or a similar workout should be done twice a week for maximum benefits.
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1) Power cleans – 4 sets, 3 reps, 2-3 minutes’ rest, 60-80 per cent of bodyweight load