BOXING
BY COACH VANESSA WEINGARTEN
OBJECTIVE: Through these 4 weeks, you as a fighter will learn to move at your most optimal. This is NOT a packet of at-home workouts. This is technical, but not terrifying. Everything here is modifiable.
• Sessions can be split between multiple days if too long
• Rounds and time per round can be lessened
• Combos can be shortened and simplified Burpees are not our focus. You are not hitting a bag for time. This is a time to learn the technique of footwork, offense / defense, speed / power, endurance, and agility. By taking time away from our heavy bags and sparring partners, we are focusing on ourselves as fighters. What combos do we resort to? Do we rely on our coaches cues? Why can’t I move my feet easily? How am I so out of breathe? Do we stay standing in the same location? All of these questions and more will be our focus. 4 weeks of honing in talents of your own fight. This will not only lead us to become better athletes and technicians, but smarter, faster, and stronger boxers overall. The objective of these 4 weeks is not to become the flashiest, but instead the most well rounded. Basics work best.
FORMAT: 3-5x week
Active recovery day
Technical session
1-3 Scheduled fight classes (depending on how many you do)
Each week will have the following
• 1 Video discussing strategies and tips for the week breaking down technique, execution, why’s and real situation implementations,
• 1 Combo of the week
• 1 Challenge Combo of the week
• 1 Weekly (active recovery) progressive shadowboxing workout
• 1 Weekly structured and programmed technique sessions
• 3 weekly Fight classes available via IG live and ZOOM
EQUIPMENT NEEDED:
• Jump rope
• Resistance band (thin)
• Optional: Boxing Gloves optional to wear during shadowboxing drills, Agility Ladder / Cones
TRACKING PROGRESS Weekly video submissions and comparisons, as well as conditioning ability from the beginning to end. First week critiques will help fighters keep in mind habits to break (ie, hands dropping, legs straight, eyes down) and will be tracked to see progress.
• 3 minute shadow boxing video
• combo of the week
CONTACT INFO Boxers can communicate via email vanessa.pharos@gmail.com
THE PROGRAM
WEEK 4
DRILLS
A. FAST FEET (Click to view video)
• Focus on landing and taking off, knees do not need to be high.
• Full body pivots
B. LATERAL HOPS (Click to view video)
• Focus on working towards taking off two feet and landing on two feet
C. SINGLE LEG SKIPS (Click to View)
• Forward and back * staying in the same position *
• Down the ladder working on ankle strength and stability
• The goal is to be able to sustain your skips
• Relaxed shoulders and breathe, and elbows close to your body
• Try different steps, singles on each foot, doubles etc..
• boxers shuffle
• high knees
• Drive your hips back and by using your force ( just like in your punches ) use full extension to jump forward.
WARM UP: 3 rounds
• 3 minutes Jog / easy run into
• 1 min at 70-80%
• 1 min rest 2 x Fast Feet on Audio Recordings
Agility Ladder - 5 Rounds : each drill is taken down and back * faster every round*
• Single Leg Skip ( complete down and back with the same leg before switching)
• Both Feet In + Out
• Lateral Shuffle ( complete down and back facing the same way before switching)
• High Knees After every round complete max effort lateral hops *See how many you can get unbroken*
Rope + Broad Jumps
• 5 minute skill practice : If you have been doing one way of jump roping, try another! Take 5 minutes to practice a different style
• 8 Rounds
• Max effort rope
• Every time you break- Perform 5-8 Broad Jumps
• Rest as needed between rounds
• Combo of the week 1x 5 minutes( or as needed) going through the combo of the week.
• Challenge Combo of the Week: 1x 5 minutes( or as needed) going through the combo of the week
ACTIVE RECOVERY DAY
3 ROUNDS JUMP ROPE 3 MIN ON 1 MIN OFF
12 SHADOWBOXING 3 MIN ON. 1 MIN OFF ** practice Combo of the week * Film 1 3 min. round of shadowboxing and Combo of the Week to submit
COMBO OF THE WEEK
Slip-2-3-2/Slip-1-2-5/ Duck-6-3-2
Challenge Combo: Hop Back-6-Roll-Hop Fwd-2-3-Body2-Shoulder Roll
WEEK 3
SPEED/POWER/ENDURANCE DRILLS
SPEED
A. Tips for Fast Hands
• Relax your shoulders. Loose muscles will move faster than those already tense
• Sharp and relaxed breathing
• Small steps
• Rely on your grounded feet and hips to push the punch out, but your ability to pull back will be reliant on your core, and back.
B. Speed Straights and Uppercuts
•Start with the footwork. Once you feel comfortable moving at that rhythm then layer the punches.
• Don’t waste time moving your arms more than you have to. Point A(your face) to point B (opponent)
• Once you go for muscle endurance, keep breathing out every time
• Once you go for speed, keep core tight and control your movement
• Add weights to increase your resistance Look for
A. Physical Endurance
• Breathe • Exhale with each punch and make it harder to get out breathe, and easier to keep moving • Short exhales while pushing out your stomach will ensure greater safety when absorbing a hit • By keeping movements executed efficiently, energy wont be wasted where it doesn’t have to be. • tight steps, loose shoulders, and rotating hips
B. Mental Endurance
• Create your environment, by setting up your situation you will have more enjoyment out of your round.
• Take note of your fatigues. Are your knees hurting? Shoulders tired? Keep checking all systems
POWER
A. Banded Rotation
• Stand in your regular boxing stance for each side
• Fully rotate your hip and control the pull back
• Shoulders down
B. Banded Punches
• Keep the band tight to your back and below biceps and shoulder blades
• Fight for the full extension on each punch
• Hips! Hips! Hips! - Drive through your hips to create power!
WEEKLY TECHNIQUE SESSIONS ( practice 1-2 x / week) *with or without gloves
WARM UP: • 10 min Jog
• 3 Rounds (10 inchworm pushups, 30 russian twist, 10 squats) • Banded Rotation • 3 x 10/10 on each side •
Muscle Endurance • 1 x :30 straight 1-2, right into :30 uppercuts Rest :30 • 2 x 1 minute straight 1-2, right into 1 minute uppercuts Rest 1 min • Banded Punching • 2 x 10 reps of each punch for quality (1-6) • 2 x 1 min : Banded muscle endurance shadowboxing •
Speed Bursts • 10 rounds x :15 seconds of speed shadow, : 15 second active rest in boxing stance •
Combo of the week 1x 5 minutes( or as needed) going through the combo of the week. •
Shadowboxing : Pacquiao Style Example HERE • 3 x 2 min rounds: 20 seconds burst of speed end of every minute * 10 jump squats after every round* Rest 1 minute • Keep a relaxed rhythm during this round. You will have 20 second bursts of speed at the last :40 second mark of each minute . During this you can keep it simple with repetitive punches or you can make them combos. • Challenge Combo of the Week: 1x 5 minutes( or as needed) going through the combo of the week
ACTIVE RECOVERY DAY
10 MINUTE JOG 1 ROUNDS JUMP ROPE 3 MIN ON 1 MIN OFF 8/9 ROUNDS SHADOWBOXING 3 MIN ON. 1 MIN OFF ** practice Combo of the week * Film 1 3 min. round of shadowboxing and Combo of the Week to submit
COMBO OF THE WEEK
1-2-1-Body4-Body3/5-6-3-2-2
Challenge Combo: 1-2-1-5-6-Body3-2-Roll-2
WEEK 2
OFFENSE/ DEFENSE DRILLS
DEFENSE
A. Slips / Rolls
slips and rolls without punching. First work on quality of movement, then add in speed
Slips and rolls adding in same side counter punches (ie. Slip to the right, counter with right)
Slips and rolls adding in opposing arm (ie. slip to the right, counter with left) focus on feet being set before you punch
Adding slips and rolls into your combos. Throwing one combo into a defense and returning with another combo.
B. Feet Planted Defense: Parry, Block, Duck, Slip Back
Focus on keeping elbows + hands close to the body, to prevent hitting yourself while blocking
absorb the punch, smaller movement is better
1. Standing your ground and blocking punches
2. Taking punches to then counter back. Focus on how same side blocking results in a faster counter. (Ie, blocking a body punch on your left to then throw a left body hook.)
C. Moving Around the Ring : Body and Head
Use your footwork to help facilitate movement around and create distance between you and your opponent. You don’t always need to be close.
Keep your head moving to make it a risk for your opponent to throw a punch.
D. Changing your Timing
By switching up your rhythm, you are creating questions.
If you keep your timing the same through each combo and defense, you are predictable. Take an extra beat to rest, or speed up your combinations and footwork. STAY VARIED!
OFFENSE
A. JABBING + OVERWHELMING YOUR OPPONENT MOVING WITH YOUR PUNCHES
Using a minimum of 3 Jabs, work your speed
Continue to use your Jab as a way to test your distance and persist forward
Use levels: head + body
B. GETTING OUT OF THE CORNER/ ROPES
Keeping hands up and body guarded, use their punches to take your chance to roll, shuffle, or pivot out.
Use both forms of defense during shadowbox
WEEKLY TECHNIQUE SESSIONS (practice 1-2 x /week) *with or without gloves on*
WARM UP:
3x2 min Jump Rope *last :20 of each minute do high knees* (10 inchworm pushups , 12 Lunges, 24 mountain climbers) between each round
JABS • 2 Rounds *rest as needed between rounds*
Jab ladder 1-20, 20 -1 ( 20 sit ups after every round )
SLIPS/ROLLS • 2-3x :30/:30/:30 (x2)Rest 1 minute
:30 slips only
:30 slips + same side counter punch (you can change the punch)
:30 slips + opposite side punch
Go right into another round , but with rolls
1 x 2 min relaxed shadowboxing using slips and rolls
• Feet Planted Defense + Slips and Rolls • 2-3x Combos 2 minutes on each * rest as needed between rounds*
• 1 -2 / Block/ 2 • 1-2-3/ Parry / Slip/ Roll • 2-5-6/Block/ Roll/ Roll
• Block / 5-6-3 / Block / 6-5-4
• Combo of the week 1x 5 minutes( or as needed) going through the combo of the week. •
SHADOWBOXING
• 2 x 3 min rounds * 10 Sprawl after every round*
• Start with Jabs, lead into defense, and end as the aggressor
• Focus on all of the above worked on today
• Challenge combo of the week 1x 5 minutes( or as needed)
ACTIVE RECOVERY DAY
3 ROUNDS 3 MIN JOG. 1 MIN WALK/REST
3 ROUNDS JUMP ROPE 3 MIN ON 1 MIN OFF
5 ROUNDS SHADOWBOXING 3 MIN ON. 1 MIN OFF
** practice Combo of the week * Film 1 3 min. round of shadowboxing and Combo of the Week to submit
COMBO OF THE WEEK
Slip Back-2-Body3-Slip-Roll/1-1-2-Slip-Roll-3-2
Challenge Combo: Right Block-Roll-2-5-3-Right Parry-Duck-Circle Out
WEEK 1
FOOTWORK DRILLS
A. 4 WAY MOVEMENT (right, left, back, front)
• Quarter turns + adding them into your 4 way movement
B. 4 - CONE DRILLS
1. Jabbing to the inside, pushing out
2. Jabbing to the inside, pushing out and returning with Jab/ Cross
3. Jabbing to the inside , staying inside and quarter turning
4. Change your directions on the outside and implement all of the above
C. 3 - CONE DRILLS
• Shuffling • Focus on dropping and switching your weight so you can drive into the next angle • Your positing begins on the inside of your triangle and the shuffle takes you to the outside point. You must move!
D. SOUTHPAW • For those who feel comfortable and want to work the reverse of their combos. *challenge of the week* • Starting with your 4 way movement, then Jab / Cross • Train your brain to mirror both sides
WEEKLY TECHNIQUE SESSIONS ( practice 1-2x / week) *with or without gloves on*
WARM UP: 3 x 2 min Jump Rope
10 jump squats, 10 pushups, 10 sit ups, 5 burpees after each round.
4 Way Movement Drill 2x 2 min on *recover as needed between rounds
add in your quarter turns
4 Cone Drills 2 x 5 min on *recover as needed* working through your cones: adding in your punches through these rounds. Work for 5 minutes. Moving in, quarter turning, adding combos and grounding your feet.
Circle Shuffle 2 x 2 minute: Rest 1 minute between rounds
• Round 1: only moving in full circles and switching after a full rotation
• Round 2: Make fast switches
Shuffling : 1 x 3-5 min round working on your shuffle. If you are first learning it, direct it step by step. If you are comfortable with it, add in your punches and see how you can travel and add speed + momentum.
COMBO OF THE WEEK 1x 6 minutes (or as needed)
• Want a challenge? Try it Southpaw!
ACTIVE RECOVERY DAY :
3 ROUNDS 3 MIN JOG. 1 MIN WALK/REST
3 ROUNDS JUMP ROPE 3 MIN ON 1 MIN OFF
3 ROUNDS SHADOWBOXING 3 MIN ON. 1 MIN OFF ** practice Combo of the week *
Film 1x3 min. round of shadowboxing and Combo of the Week to submit
COMBO OF THE WEEK
Shuffle Fwd-1-2-Pivot(Out)-6-3/Shuffle Back-2-5-Pivot(In)-3-2
Challenge Combo: Alt. in Southpaw