Training Programs
Structured training programs to elevate your boxing skills from beginner to fight-ready.
Training Programs
From beginner to fight-ready: structured programs for every level
12-Week Beginner Program
- ◽️◽️◽️Week 1-4: Fundamentals Focus◽️◽️◽️
- 3 training sessions per week
- Basic stance and movement
- Core punches: jab, cross
- Basic footwork patterns
- Light conditioning
- ◽️◽️◽️Week 5-8: Technical Development◽️◽️◽️
- 4 training sessions per week
- Adding hooks and uppercuts
- Basic combinations
- Defensive movements
- Increased conditioning
- ◽️◽️◽️Week 9-12: Integration◽️◽️◽️
- 5 training sessions per week
- Complex combinations
- Introduction to sparring
- Advanced footwork
- Full conditioning routine
Fight Camp Timeline
- ◽️◽️◽️8 Weeks Out◽️◽️◽️
- Increase training intensity
- Technical refinement
- Strength and conditioning focus
- ◽️◽️◽️6 Weeks Out◽️◽️◽️
- Heavy sparring phase
- Sport-specific conditioning
- Strategy development
- ◽️◽️◽️4 Weeks Out◽️◽️◽️
- Peak physical conditioning
- Tactical sparring
- Weight management begins
- ◽️◽️◽️2 Weeks Out◽️◽️◽️
- Reduced sparring intensity
- Maintain conditioning
- Focus on weight cut
- ◽️◽️◽️Fight Week◽️◽️◽️
- Light technical work
- Mental preparation
- Weight cut completion
Conditioning Workouts & Important Guidelines
Boxing-Specific Conditioning
- ◽️◽️◽️Boxing-Specific HIIT◽️◽️◽️
- 3 min rounds shadow boxing
- 1 min burpees
- 1 min mountain climbers
- 1 min jump rope
- 30 sec rest, repeat 5x
- ◽️◽️◽️Endurance Circuit◽️◽️◽️
- Heavy bag 3 min
- Sprints 30 sec
- Push-ups 1 min
- Double-end bag 2 min
- Rest 1 min, repeat 4x
- ◽️◽️◽️Power Development◽️◽️◽️
- Medicine ball slams
- Explosive push-ups
- Box jumps
- Battle ropes
- 45 sec work/15 sec rest
Key Training Principles
- Always warm up properly
- Stay consistent with training
- Track your progress
- Listen to your body
- Adjust intensity as needed
- Focus on technique first
- Rest and recovery are crucial
- Stay hydrated and well-nourished