November 4, 2026 · 5 min
Pad work for beginners
About
Hands up, chin down
I'm Delroy, I'm 41 and I coach boxing and calisthenics in Birmingham. Round by round is one email every other Thursday: a drill from the arch, a client win, and the next openings.
More videos
Nov 5, 2026 · 7 min
The first ten minutes in the arch
Skipping, shadow boxing and the warm-up I give every new client.
Nov 3, 2026 · 9 min
Your first pull-up, in six weeks
The bar progressions I use at the park, week by week.