For boxers, MMA fighters and combat athletes who are tired of being a half-step late

Speed Isn’t a Gift. It’s Trained. Here’s the Complete Boxing Speed System.

A 6-week boxing speed training program

The 6-week speed program Oscar De La Hoya’s former strength and conditioning coach uses to build faster hands, quicker feet, sharper reactions and punches that carry the whole body behind them.

You’ve seen it happen. Maybe it’s happened to you.

Two fighters step in. One hits harder. The other one wins.

The counter lands before the other man’s shot is finished. A wild right hand slips into empty air. A jab snaps back before anyone can time it. Afterwards everyone talks about power. But you were watching, and you know the truth:

Power without speed is just weight moving slowly enough to see coming.

So here’s the question this letter will answer: if speed decides fights, why does almost nobody train it properly?

The problem

Most fighters train power because it feels good. The bag jumps. The shot cracks. You can see the work.

Speed is quieter. It doesn’t leave a mark on the pad, and it’s harder to measure than a deadlift. So the gym treats it like something you’re born with. Either you have fast hands or you don’t.

That’s wrong. Speed responds to training like any other physical quality. But only when you train it by its own rules. Most fighters break those rules every week without knowing it:

  • They rest too little. Your explosive fuel (the ATP-PC system) runs out in 8 to 10 seconds of all-out effort. It needs real recovery to refill. Rush the rest and you’re training yourself to be slow when tired, not fast.
  • They go at 80%. A sprint at 70% teaches your nervous system nothing about firing fast. It’s tempo running. A half-speed shadow round quietly grooves a slower version of your punches.
  • They do more instead of better. Six sharp sprints beat sixteen tired ones. Two or three focused sessions a week beat five sessions on dead legs.
  • They train one kind of speed and ignore the other three. Fast hands with slow feet. Sharp feet with late reactions. Crisp on the bag, all arms the moment you move.

That last one is the big leak. And it’s where this book starts.

Who’s teaching

My name is Dominic Paris. I’ve spent more than 25 years in the corner and in the gym as a fitness and conditioning coach.

  • I’ve worked in camps with world champions in boxing and kickboxing from several countries.
  • I’ve prepared professional fighters in Los Angeles, Las Vegas and New York.
  • I was the personal strength and conditioning coach for Oscar De La Hoya during his physical preparation.
  • I hold a Master’s degree in Physical Education and Sports Science from France.

Across all of it, one pattern holds. The fighters who get faster fastest aren’t always the most talented people in the room. They’re the ones who stop chasing speed through general conditioning and start training it as its own discipline, with its own rules for intensity, recovery and progression.

Fighting Shape: Boxing Speed is those rules, written down.

What’s inside

A boxer’s speed lives in four places. Train only one and you plateau. This book builds all four:

  1. Hand speed: how fast the punch lands, and how fast the next one follows.
  2. Foot speed: closing distance before they expect it, and leaving before the counter arrives.
  3. Reaction speed: the gap between “he throws” and “I move.” The most trainable, most neglected quality in the gym.
  4. Whole-body transfer: getting the power from the floor, through the hips, to the fist, without a kink in the hose.

Here’s how the book gets you there:

Part 1: The Science of Speed. How your explosive fuel system and nervous system actually work, in plain language. Once you understand this, every rest period in the program makes sense, and you’ll stop wrecking sessions by rushing them.

Part 2: Explosive Legs. Flat sprints with straight sets and pyramids. Hill sprints, the one session I’d pick if I could only choose one. Plyometrics: box jumps, lateral bounds, broad jumps, and when (and when not) to use depth jumps.

Part 3: Hand Speed and Bag Work. Speed bag rhythms from your first triplet to advanced patterns. Double-end bag drills that punish a lazy guard. Heavy bag speed intervals with a round-by-round intensity table. Shadow boxing that trains speed instead of wasting rounds.

Part 4: Footwork and Reaction. Agility ladder and cone drills that turn raw leg power into ring movement. Reaction training for the choice reactions a real exchange demands, not just the simple ones.

Part 5: Supporting Systems. The warm-up for explosive work. Strength and kettlebell training that feeds speed instead of competing with it. Nutrition and recovery for the ATP-PC system, including what the research says about creatine. The common mistakes and injuries that quietly stall progress.

Part 6: Putting It Together. A complete 6-week speed program that schedules every session around the recovery each one needs. Plus a simple testing battery (40 m sprint, 5-10-5 shuttle, broad jump and more) so you measure your progress instead of guessing.

You also get an FAQ and a glossary of terms.

What you need: open ground, whatever bags your gym already has, a stopwatch and a tape measure. No lab. No expensive equipment. The equipment list is short by design.

Who it’s for, and who it isn’t

This book is for you if:

  • You box, fight MMA, kickbox or coach combat athletes, amateur or pro.
  • You feel a beat behind in sparring, even when you see the shot coming.
  • You’ve got power, but it isn’t landing because it’s arriving late.
  • You train hard but your hands and feet haven’t gotten any quicker in months.
  • You want a structured plan, not a pile of random drills.

Beginner? Nothing here requires prior experience. The program tells you exactly how to stretch the foundation phase and ease in.

Short on time? The four-speed framework shows you which quality is actually holding you back, so every hour goes where it pays.

This book is not for you if you want a shortcut. Speed training punishes sloppiness. It asks for full focus on every rep and the patience to respect recovery. If you’ll bring that, the book will do the rest.

The offer

Think about what a camp with an elite conditioning coach costs. Now think about what one more half-step of speed is worth in your next fight.

Fighting Shape: Boxing Speed gives you the complete system, the one I’ve used with world-class fighters, for just $17.00

Here’s everything you get:

  • The complete speed training system: 17 chapters across 6 parts
  • The 6-week speed training program, scheduled day by day
  • The heavy bag interval table with intensity for every round
  • The testing battery to track all four types of speed
  • The FAQ and glossary

Most fighters feel something change within the first two to three weeks: hands a little sharper, first step a little quicker. The testing battery tells you whether it’s real.

Get Fighting Shape: Boxing Speed Now

Train hard. Train smart. Let’s get to work.

Dominic Paris Fitness and Conditioning Coach, Knockout Coaching

P.S. Speed isn’t a gift you were or weren’t born with. It’s a skill with rules. The fighters who learn those rules close the gap on naturally faster opponents, and the fast ones get faster still. Six weeks from now, which one will you be?

P.P.S. Not sure where to start? Read Chapter 2 first. Most fighters who feel “fast enough” are quietly leaking speed somewhere else. Find your weak link, then build your six weeks around it.

Individual results vary with effort, consistency, experience and health. Check with a qualified professional before starting a new training program.