ILLAWARRA'S LEADING BOXING GYM
MEET THE COACHES
Nudge Mieli - Head Boxing Coach
Mark Lucas - Boxing Coach, Professional Boxer, PT
Steven Anton - Class Instructor, PT, Amateur Boxer
Emma Lucas - Class Instructor, PT
Skye Falzon - Class Instructor, PT, Amateur Boxer
The experience between coaches, Nudge and Mark make them experts in their field. The duo have been together for over 10 years.
With over 15 years of coaching experience in both the amateur and professional ranks. Nudge is a technical master mind with an incredible eye for detail. His ability to develop and improve technique, read situations and deliver sound tactical advice is second to none and is shown in his outstanding record as a coach - having been a NSW amateur coach on numerous occasions, he has had success as a coach producing athletes to become NSW champions, Australian champions, Australian representatives competing internationally and he currently has no losses with Forte's Professional Fighters.
Mark trains as a professional boxer. After creating a successful amateur career ending in 2014 after representing Australia at the Commonwealth Games Mark decided to move up to the professional ranks. Mark now sits as an undefeated professional boxer and the current middleweight OPBF champion.
Mark has travelled the world for boxing having trained with some of the best in the business. Mark's ambition and work ethic drive him to succeed to the highest possible level. Along with Mark's boxing knowledge and experience he also has over 10 years experience in the fitness industry as a qualified personal trainer.
Mark is passionate about passing on his experience and knowledge in hope of inspiring others to chase their dreams.
-Nudge & Mark-
15 YEARS OF BOXING EXPERIENCE
3 time NSW CHAMPION
4 time AUS REPRESENTATIVE
4 time NSW COACH
NSW WOMENS COACH
2014 Commonwealth Games Representative
2 OPBF CHAMPIONS
2 WBA PABA CHAMPIONS
1 AUSTRALIAN CHAMPION
1 NSW CHAMPION
Effective, functional and fun programs suitable for all ages, genders & fitness levels in a non-intimidating family orientated environment.
Owned & operated by undefeated Professional Boxer & 2014 Commonwealth Games Representative, Mark Lucas and regarded boxing coach, Nudge Mieli.
We have built a gym for those chasing the fighter experience, with or without stepping in the ring - we leave that decision up to you.
Offering a diverse range of classes including technical focused boxing classes, circuit / HIIT classes, strength & conditioning classes & functional fitness classes.
BOXING - ALL LEVELS
This class caters for those who want to learn or develop their understanding of the sweet science, boxing.
Boxing all levels caters for newbies, amateurs and professionals regardless of whether you ever want to compete or not.
Everyone is welcome.
Note: This class is for 1.5 hours. The first 30 minutes is utilised to develop fundamentals in Beginner and Novice participants while allowing intermediate and advanced students to work on the technical focus for the day.
This is followed by 60min general boxing session utilising tech drills, partner work, conditioning and individual skill development with the coaches. If you are unable to make 5:30pm the actual class structure begins at 6pm.
We have developed a program which is run over classes six days a week. Each day the
classes vary. We have programmed our strength and conditioning classes this way for maximum results ensuring your training throughout the week is balanced.
The breakdown of the classes are:
Named after the only man to complete the elite Navy Seal, US Air Force Para and Army Ranger training in history.
This class will use a variety of strength and conditioning endurance based activity to push both your body and mind to its
limits. A great way to test your capability and start the week off right.
A balanced full body strength session aimed at further increasing your ability to lift heavy sh#t
Foundation is a strength bias class including anaerobic intervals to conclude. A great way to develop Schwarzenegger type glutes, the deadlift strength of Eddie Hall and the 400m capacity of an Olympic track athlete….
The perfect balance of lower intensity aerobic base training mixed with higher intensity intervals to get you going stronger for longer.
12 x 3 minute boxing fitness rounds utilising one of the longest running sports to produce long lasting results. This session is sure to have you feeling like Rocky in the 11th round against Apollo—busted up, exhausted but ready for more.
JUNIORS & TEENS BOXING (Juniors 8+ years / Teens 13+ years)
NSW ACTIVE KIDS PROVIDER - click on the link below to claim your voucher
Boxing specific exercises and drills for juniors. Boxing in juniors helps in building strength and stamina, stress relief in a positive way, teaches control and discipline, encourages a happy and healthy lifestyle, helps in improvements in other sports and in the classroom.
JUNIOR DEVELOPMENT SQUAD
Boxing class for talent identified juniors. This class focuses on the advanced skill set required to develop their boxing to a higher standard placing the participants in a more mature technical based learning environment. A grading system is in place for the squad with a criteria needing to be met and adhered too.
PERSONAL TRAINING / ONE ON ONE SESSIONS
One on one session are available by appointment Monday through to Saturday.
You have the choice of technique based session or fitness sessions with our male and female trainers.
We regularly run weekend boxing clinics covering stance variations, correct punching technique, defensive actions, basic and advanced footwork drills, counter punching and controlling distance.
Please contact us for details on our next scheduled clinic.