FIGHT CAMP

Special Instructions

Class Structure Skipping 5 minutes Shadow Boxing - 5 minutes - Basic Punches and basic stance Bodyweight conditioning - 5 minutes Drills - Bag 3 rounds Drills - Partner work 3 rounds High Intensity Interval Training on the bag 5 minutes Ab work       8-Week Boxing Program Month 1: Foundation, Technique, and Defensive Moves Week 1: Introduction to Basics Day 1: Warm-up: Jump rope (5 minutes) Technique: Basic stance, jab, and straight right Drills: Shadow boxing, footwork practice Conditioning: Bodyweight exercises (push-ups, squats) Day 2: Warm-up: Light jogging and dynamic stretches Technique: Left hook and right hook Drills: Heavy bag work Conditioning: Core exercises (planks, Russian twists) Day 3: Active recovery: Light jog or walk Technique review: Jab, hooks, footwork Week 2: Defensive Techniques Day 4: Warm-up: High knees and dynamic stretches Technique: Defensive moves (slipping, ducking) Drills: Defensive drills (partner/heavy bag) Conditioning: Cardio workout (jump rope, cycling) Day 5: Warm-up: Shadow boxing with footwork Technique: Basic footwork and movement Drills: Footwork drills with cones/markers Conditioning: Full-body circuit Day 6: Active recovery: Yoga/stretching Technique review: Defense and footwork Month 2: Skill Development, Intensity, Sparring Week 3: Combinations Day 7: Warm-up: Jump rope and light jogging Technique: Boxing combinations (1-2, 1-2-3) Drills: Pad work Conditioning: HIIT Day 8: Warm-up: Dynamic stretches Technique: Advanced combinations & counters Drills: Shadow boxing (focus on combinations) Conditioning: Intense bodyweight exercises Day 9: Active recovery: Light jog/walk Technique review: Combinations, counters, footwork Week 4: Sparring Fundamentals Day 10: Warm-up: High knees and agility drills Technique: Controlled sparring Drills: Light sparring (partner/virtual opponent) Conditioning: Cardio workout Day 11: Warm-up: Shadow boxing (defensive focus) Technique: Sparring strategy, ring control Drills: Controlled sparring (with coach/partner) Conditioning: Full-body circuit Day 12: Active recovery: Yoga/stretching Technique review: Sparring fundamentals Month 3: Advanced Techniques, Integration, and Review Week 5: Advanced Techniques Day 13: Warm-up: Jump rope, dynamic stretches Technique: Advanced defensive moves (rolls, pivots) Drills: Advanced shadow boxing, heavy bag Conditioning: HIIT Day 14: Warm-up: Light jogging, agility drills Technique: Advanced offensive techniques (feints, angles) Drills: Advanced pad work Conditioning: Cardio workout with advanced moves Day 15: Active recovery: Light jog/walk Technique review: Advanced techniques Week 6: Sparring and Technique Integration Day 16: Warm-up: Shadow boxing (advanced focus) Technique: Review of all techniques Drills: Full-round sparring sessions Conditioning: Circuit and cardio Day 17: Warm-up: Jump rope Technique: Sparring drills and ring control Drills: Full sparring Conditioning: Full-body circuit Day 18: Active recovery: Yoga/stretching Technique review: Sparring, advanced strategies Week 7: Final Review and Performance Day 19: Warm-up: Jump rope and shadow boxing Technique: Final review of all combinations, defensive moves, and strategies Drills: Full sparring (focus on application of techniques) Conditioning: Full-body workout Day 20: Active recovery: Light jogging Conditioning: Circuit-based strength training Week 8: Culmination and Goal Setting Day 21: Warm-up: Shadow boxing Technique: Comprehensive review of all techniques Drills: Final sparring session Day 22-23: Virtual assessment and feedback Goal setting for future progression