Complete

Boxing
Training
Plans
These programs don’t leave a single round unaccounted for. I walk you through what I expect of you in
every round of your training. I also provide short video clips to demonstrate the drills and protocols that may

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ness and experience. The total number of rounds given is suggested, so feel free to add or subtract a round
here and there to suit your level.

In this program, there are four main categories of workouts with four intensity levels. Each category
focuses more heavily on a certain aspect of boxing i.e. footwork and mobility, speed and power, endurance and

week programs based on your level.

I also wanted to make sure that these workouts could be done by anybody involved in boxing at the entry
level and up. The equipment needs are minimal. You only need access to hand wraps, bag gloves, a small
space to shadowbox, and a heavy bag. If you have more i.e. double-end bag, speed bag, a boxing ring and

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How to Use this Guide

over eight weeks. Each workout focuses primarily on either Mobility (footwork), Speed and Power, Endurance, or Freestyle boxing. From a broad

When it comes to the actual training, the other aspect you need to be aware of is your mental focus. This entails what aspect of boxing you focus

Main Variables
Volume

minute round. You can also increase the intensity by reducing the rest between rounds to 30 seconds.

Intensity
This is generally tracked by punches per round; however, footwork and head movement can be equally taxing. A combo such as - jab, right hand,

tracking work rate you will focus on punch output per round, but make sure to include head movement and footwork in your overall assessment
of your performance. Movements per round would be the most accurate assessment of work rate. During the course of this program I expect
you to push for higher work rates in each phase. If you want to be more accurate with your work rate then record yourself on video for four
rounds and count your output. You can do this once per month to assess your progress.

Frequency
Frequency refers to how many workout sessions you perform per week. It’s closely related to volume, and we have to factor in rest and recovery.

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Mental Focus
Single Techniques

add other small aspects such as head movement or feints to make it more fun, but make sure that the single technique you focus on comprises at

then don’t hesitate to spend a round working only on that technique.

Single Aspect
With a single aspect focus you are only working on one aspect of your game. For example, you can take a round and just work on head
movement, or defense and parrying, or footwork, or straight punches. You can add in other components, but the focus is on what you are

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Strategy/Style

could move laterally and explode with quick counters or short combos like Bernard Hopkins. It’s your choice whether you want to work on a style
and strategy that suits you, or if you need to expand your style and try something new. You will focus on strategy during the freestyle rounds.

High Volume
This is similar to a Strategy/Style round except you want to focus on higher volume combos, throw 6-8 punch combos and have your mind less

Fight Pace Freestyle

of training can be very taxing mentally and physically.

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Boxing Workouts
Within each workout are themes and drills for you to focus on. You will perform each protocol for a three minute round with a one minute break.

or 30 second breaks then feel free to implement those intervals.

intensely through each round.

• 50-100 jumping jacks (you can break these out into sets of 25 if you like).

• One minute easy pace shoeshine drill (Check that out here at 2:10 of this video) - h�ps://www.youtube.com/watch?v=ILq0nLWS5rE

Workout and Workout Categories

Levels Mobility Speed + Power Endurance Freestyle
Level 1 M1 SP1 E1 F1
Level 2 M2 SP2 E2 F2
Level 3 M3 SP3 E3 F3
Level 4 M4 SP4 E4 F4

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Rules for Workout Drills and Focused Training

some on defense/head movement etc. In the midst of all of this there are two things that you must do, these are a given regardless of the

(or escape to the side) with your hands down and no head movement. If you are very fast you can get away with doing this, but it would be a

Sparring

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eral rule for sparring is that for every round of sparring you put in, you will eliminate one round of heavy bag training. If you spar more rounds
than you would do on the heavybag that day, then eliminate rounds from other aspects of training.

was an unspoken understanding in my gym that if you sparred that day then you didn’t have to put in any other work. I found that this ‘break’

Mobility

upper and lower body movements, thus making you harder to hit.

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 Mobility
Category M1 M2 M3 M4
Skip Rope 10 mins 15 mins 5 mins 5 minutes

3 x 3 mins Intervals w/ Intervals - 3 x 3 mins w/ 1 min rest

1 min rest
Sprints - 10 sets x 15 second w/ 15
second rest
Footwork - 1 Rnd – Freestyle Footwork 2 Rnds – Freestyle Footwork
lum Step Pendulum Step 1 Rnd – Retreat and Split Step into 1 Rnd – Retreat and Split Step into

Shadowbox 1 Rnd – Jab w/ Pendulum Step 1 Rnd – Jab w/ Pendulum Step

1 Rnd – Simple Combos 1 Rnd – Simple Combos 1 Rnd – Pivot then Go 1 Rnd – Pivot then Go

1 Rnd – Freestyle Combos w/ Backwards

1 Rnd – Freestyle Combos w/

Heavy Bag 1 Rnd – Jab Focus (emphasis on 1 Rnd – Jab Focus (emphasis on 1 Rnd – Jab Focus (emphasis on 1 Rnd – Jab Focus (emphasis on

1 Rnd – Simple Combos 1 Rnd – Simple Combos 1 Rnd – Simple Combos 1 Rnd – Simple Combos
1 Rnd - Southpaw/Orthodox 1 Rnd - Southpaw/Orthodox 1 Rnd - Southpaw/Orthodox 1 Rnd - Southpaw/Orthodox

1 Rnd – Freestyle 1 Rnd – Freestyle

2 Rnds each 3 Rnds each 4 Rnds each 4 Rnds each

(can include DE Bag, Speed
Bag, Slip bag or other drills)
Shoeshine – 3 x 30 secs w/ 30 secs Shoeshine – 3 x 30 secs w/ 30 secs Shoeshine – 4 x 30 secs w/ 30 secs Shoeshine – 8 x 20 secs w/ 10 secs
rest rest rest rest

Lateral Agility Drill – 3 x 30 secs w/ Lateral Agility Drill – 3 x 30 secs w/ Lateral Agility Drill – 3 x 30 secs w/
30 secs rest 30 secs rest 30 secs rest

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this video but with minimal punching -

Freestyle Footwork
Freestyle footwork is your chance to incorporate all the footwork knowledge you have and apply it as it comes to your mind. To make it easier you

revert back to the pendulum step when you aren’t sure what to do next.

Slip Line -
4 Way -

Pivot then Go
This is one of my favourite drills that trains two elements of your boxing. First, it develops the ability to change angles, and secondly it teaches

and retreat, or they’ll retreat out to the side. This drills helps you react and stay on top of your opponent during their retreat. Check out this video
for a demo -

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around the ring as well to make yourself hard to hit. The emphasis is on footwork in these freestyle rounds. Here is a bit of a demo using this
h�ps://www.youtube.com/watch?v=GOGs5SaGAMQ

Simple Combos
During this round you will work on your favourite combos ranging from 2-4 punches. They don’t have to be fancy, this round is to get your mind

combos - h�ps://www.youtube.com/watch?v=3RmbRvm-fIU

h�ps://www.youtube.com/watch?v=CYFVmF7gWfc

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Southpaw/Orthodox
It’s a great idea to balance out your body and learn from the opposite side. There is also research to show that this will improve your ability on

stance. In these rounds, I simply want you to switch sides and do the best you can from that side. Some aspects will be harder than others, very
few of us are naturally ambidextrous. Here is an old video of me working the opposite side - h�ps://www.youtube.com/watch?v=FZkEgqzn2os

h�ps://www.youtube.com/watch?v=YcWoCJ8giuM

Freestyle
In a freestyle round you are working on everything together, you are working on whatever comes to mind. Your general focus should be

h�ps://www.youtube.com/watch?v=U5TLCfCBcb4

Shoeshine

of one of my home workout video for a quick demo - h�ps://www.youtube.com/watch?v=ILq0nLWS5rE

Lateral Agility Drill

h�ps://www.youtube.com/watch?v=ooFYGeSExkI?t=3654

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Speed and Power
Training for either speed or power requires high intensity as they both tax the body’s energy systems in a similar way. In this program, I have

draining. Don’t be discouraged if you feel totally spent halfway through these workouts, they are designed to prepare you for the speed and

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 Speed and Power Workouts
Category SP1 SP2 SP3 SP4
Skip Rope 3 mins – Warm-up 3 mins – Warm-up 3 mins – Warm-up 3 mins – Warm-up

Sprints – 10 x 15 secs w/ 15 sec rest Sprints – 10 x 15 secs w/ 15 secs rest Tabata Sprint Set – 8 Sprints of 20 secs Tabata Sprint Set – 10 Sprints of 20
w/ 10 secs rest secs w/ 10 secs rest
Double Jumps – 10 sets x 10 jumps
(rest as needed) Double Jumps - 10 sets x 20 jumps Double Jumps – 10 sets x 30 jumps
(rest as needed) (rest as needed)
Footwork There is no separate footwork training There is no separate footwork training There is no separate footwork training There is no separate footwork training
in this workout, all footwork will be a in this workout, all footwork will be a in this workout, all footwork will be a in this workout, all footwork will be a
natural part of your shadowboxing and natural part of your shadowboxing and natural part of your shadowboxing and natural part of your shadowboxing and
heavybag drills. heavybag drills. heavybag drills. heavybag drills.
Shadowbox 1 Rnd – Short Full Speed Combos 1 Rnd – Short Full Speed Combos 1 Rnd – Short Full Speed Combos 1 Rnd – Short Full Speed Combos
1 Rnd – Short Power Combos 1 Rnd – Short Power Combos 1 Rnd – Short Power Combos 1 Rnd – Short Power Combos
1 Rnd – Same Side Punching 1 Rnd – Same Side Punching 1 Rnd – Same Side Punching 1 Rnd – Same Side Punching
1 Rnd – Fast Hands High Volume 1 Rnd – Fast Hands High Volume 1 Rnd – Fast Hands High Volume
Combos Combos Combos
1 Rnd – Fast Hands Compound 1 Rnd – Fast Hands Compound
Combos Combos
Heavybag 2 Rnds – Short Full Speed Combos 2 Rnds – Short Full Speed Combos 2 Rnds – Short Full Speed Combos 2 Rnds – Short Full Speed Combos
2 Rnd – Short Power Combos 1 Rnd z– Short Full Power Combos 1 Rnd – Short Full Power Combos 1 Rnd – Short Full Power Combos
1 Rnd – Same Side Punching 1 Rnd – Same Side Punching 1 Rnd – Same Side Punching 1 Rnd – Same Side Punching
1 Rnd – Fast Hands Compound Combos 1 Rnd – Fast Hands Compound 1 Rnd – Fast Hands Compound Combos
1 Rnd – Fast Hands High Volume Combos 1 Rnd – Fast Hands High Volume
Combos 1 Rnd – Fast Hands High Volume Combos
Combos 2 Rnd – Fight Pace Freestyle
1 Rnd – Fight Pace Freestyle
2 Rnds each 3 Rnds each 4 Rnds each 4 Rnds each
include DE Bag, Speed Bag, Slip
bag or other drills)
Running Punch-outs – 3 x 30 secs w/ Running Punch-outs – 4 x 30 secs w/ Tabata Punch outs – 8 Sets x 20 secs Tabata Punch outs – 8 Sets x 20 secs w/
30 secs rest 30 secs rest w/ 10 secs break 10 secs break

Axe Chops w/ Bands or Weight 3 sets Axe Chops w/ Bands or Weight 3 sets Axe Chops w/ Bands or Weight 3 sets
x 6-8 reps each side (progress with an x 6-8 reps each side (progress with an x 6-8 reps each side (progress with an
increase in resistance) increase in resistance) increase in resistance)

Overcoming Isometrics – 3 sets of 10 Overcoming Isometrics – 3 sets of 10

secs each side secs each side

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Short Full Speed Combos
With short full speed combos you will throw simple combos as fast as possible. One way to get a feel for this is to take your hands and put them

Short Power Combos

power go into one or two punches. Simple combos like jab, rear straight hand ….rear straight hand, lead hook….lead hook, right hand…
uppercut, lead hook… rear hook, lead hook. Make sure to be careful of the placement of your hand on the bag so you don’t injure your wrist, and in

Same Side Punching

between types of punches faster. For example, jab, lead hook, lead hook, lead uppercut, jab etc. Here is a short clip to demonstrate -

Fast Hands High Volume combos

to push your output to 6-8 punch combos. Push your output and build up speed and ability to maintain speed in your hands. The combos don’t
have to be fancy, just let your hands go. Don’t worry about movement too much during this drill, your focus is hand speed and being able to
sustain hand speed.

Fast Hands Compound Combos

1-4 punches, then break up the combo by either slipping, ducking, stepping out, or stepping to the side, then you will immediately throw again.
Here is a video clip from my Work Rate video to demonstrate, this clip mostly shows breaking up the combo with footwork, but keep in mind that
you can break up the combo with head movement as well - h�ps://www.youtube.com/watch?v=lxCxgYcMSc0?t=310

Fight Pace Freestyle

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movement and footwork. I have nicknamed them ‘adrenaline rounds’ because you want to tax your system to the highest level. It should feel

Axe Chops

h�ps://www.youtube.com/watch?v=wJg8BrV8xlQ

Running/Tabata Punch outs

this on a bag or shadowboxing. With running punchouts you are punching while running on the spot.

Overcoming Isometrics
See video for demo and explana�on - h�ps://www.youtube.com/watch?v=xWc8b3p6kHA

Endurance

with a 30 second break. In that break you will not rest, you will perform either Mountain Climbers or Burpees in order to maintain your constant
work rate. The only break you get is the few seconds between the Mountain Climbers and Burpees and the beginning of the next round.

is suggested.

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 Endurance
Category E1 E2 E3 E4
Skip Rope 10 mins w/ 10 second tempo sprints 12 mins w/ 10 second tempo sprints 15 mins w/ 10 second tempo sprints 18 mins w/ 10 second tempo sprints
each minute every minute every minute every minute
Footwork 6 mins – Freestyle 9 mins – Freestyle 12 mins – Freestyle 15 mins – Freestyle
Shadowbox 3 mins – Jab Focus 3 mins – Jab Focus 3 mins - Simple Combos 3 mins - Simple Combos
20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers
3 mins - Simple Combos 3 mins - Simple Combos 3 mins – Simple Counters 3 mins – Simple Counters
20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers
3 mins – Simple Counters 3 mins – Simple Counters 3 mins – Slip then Throw 3 mins – Slip then Throw
20 Mountain Climbers 20 Mountain Climbers 20 Mountain Climbers
3 mins – Head Movement Flow 3 mins – Head Movement Flow 3 mins – Head Movement Flow
Heavybag 3 mins – Jab Focus 3 mins – Simple Combos 3 mins – Fake then throw 3 mins – Fake then throw
10 Burpees 10 Burpees 10 Burpees 10 Burpees
3 mins – Simple Combos 3 mins – Simple Counters 3 mins – Simple Counters 3 mins – Simple Counters
10 Burpees 10 Burpees 10 Burpees 10 Burpees
3 mins – Freestyle 3 mins – Head Movement Flow 3 mins – Head Movement Flow
10 Burpees 10 Burpees 10 Burpees
3 mins – Freestyle
10 Burpees 10 Burpees

10 Burpees

3 Rnds 4 Rnds each 4 Rnds each

DE Bag, Speed Bag, Slip bag or
other drills)

w/ Pivots Pivots

2 mins – Rock backs w/ Punches 3 mins – Rock backs w/ Punches

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Fake then Throw

Simple Counters

up what you visualize or focus on a certain punch and a certain counter. For example, you can visualize yourself parrying the jab and countering

video to help you out with that - h�ps://www.youtube.com/watch?v=bqnSoujdj2Q

Head Movement Flow Drill

Here is a sample - h�ps://www.youtube.com/watch?v=inO63c-laec

stand at full range from the bag (you can also get close for part of it to work inside) and punch non-stop for 3 minutes. You don’t have to hit hard,

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 h�ps://www.youtube.com/watch?v=dD5RTVYl_n8

Mountain Climbers

h�ps://www.youtube.com/watch?v=wJg8BrV8xlQ

Burpees

Climbers’ video clip above and keep watching a few more seconds for a quick burpee demo.

h�ps://www.youtube.com/watch?v=_JGpO47Fl4E&feature

Rock Backs w/ Punches

Boxing is all about synchronizing your hands and feet along with taking short steps and having the ability to stop and start. This drills trains the
raw fundamentals of these movements. Here is a short video clip - h�ps://www.youtube.com/watch?v=ILq0nLWS5rE

Freestyle

from the drills and focused training in the other workouts and apply it based on what works best for you. Freestyle training is the best way to

chance to work on things you want to apply in sparring, or to make adjustments based on what you’ve learned from prior sparring. Your main
task is to imagine the scenario before you or to set the tone for the round i.e. pressure, counterpuncehing, elusive etc.

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 Freestyle
Category M1 M2 M3 M4
Skip Rope 10 minutes 15 minutes 10 minutes 10 minutes

Intervals - 3 x 3 minutes w 1 min rest Intervals - 3 x 3 minute w 1 min rest

Sprints - 10 x 15 second w 15 second

rest
Footwork 1 Rnd - Freestyle 2 Rnds - Freestyle 2 Rnds - Freestyle 2 Rnds - Freestyle
Shadowbox 1 Rnd – Jab Focus 1 Rnd – Jab Focus 1 Rnd – Fake then throw 1 Rnd – Fake then throw
1 Rnd – Counterpunching Focus 1 Rnd – Counterpunching Focus 1 Rnd – Counterpunching Focus 1 Rnd – Counterpunching Focus
1 Rnd – Freestyle Combos
1 Rnd – Fight Pace Freestyle
1 Rnd – Fight Pace Freestyle 1 Rnd – Fight Pace Freestyle
Heavybag 1 Rnd – Jab Focus 1 Rnd – Jab Focus 1 Rnd – Jab Focus 1 Rnd – Jab Focus
1 Rnd - Southpaw/Orthodox 1 Rnd - Southpaw/Orthodox 1 Rnd - Southpaw/Orthodox 1 Rnd - Southpaw/Orthodox
1 Rnd – Counterpunching Focus 1 Rnd – Counterpunching Focus 1 Rnd – Counterpunching Focus 1 Rnd – Counterpunching Focus
1 Rnd – Freestyle Combos
1 Rnd – Fight Pace Freestyle 2 Rnd – Fight Pace Freestyle 1 Rnd – Fake then throw
2 Rnd – Fight Pace Freestyle

2 Rnds 3 Rnds 4 Rnds 4 Rnds

DE Bag, Speed Bag, Slip bag or
other drills)
Tabata Punchouts – 4 x 20 secs w/ 10 Tabata Punchouts – 4 x 20 secs w/ 10 Depth Jumps – 8-10 jumps Depth Jumps – 8-10 jumps
secs rest secs rest separated by 30-60 secs rest separated by 30-60 secs rest between
between each jump each jump
Lateral Agility Hops 3 sets x 20 hops Lateral Agility Hops 3 sets x 20 hops
(Increase Intensity with (Increase Intensity with Tabata Punchouts – 8 sets x 20 secs w/ Half set Tabata Punchouts –
wider/higher jump) wider/higher jump) 10 secs rest 4 sets x 20 secs w/ 10 secs rest
Tabata Punchouts – 6 x 20 secs w/ 10
secs rest Lateral Agility Hops 3 sets x 20 hops Half set Tabata Slip and Counter – 4
(Increase Intensity with wider/higher sets x 20 secs w/ 10 secs rest
Lateral Agility Hops 3 sets x 20 hops jump or faster jump rate)
(Increase Intensity with wider/higher Half set Tabata Duck and Counter – 4
jump, or faster jump rate) sets x 20 secs w/ 10 secs rest

Lateral Agility Hops - 3 sets x 20 hops

(Increase Intensity with
wider/higher jump or faster jump rate)

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Counterpunching Focus

slip before countering. Don’t forget that you can also mix up blocking and slipping. For example, if your opponent throws the ‘jab, cross’ you can

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Depth Jumps
Depth jumps are one of the best ways I’ve discovered to gain explosiveness. The goal with these is high quality reps and complete rest

Here is a demo video below - h�ps://www.youtube.com/watch?v=MuYaniA7Cno

Lateral Agility Hops

The focus here is on quick back and forth movement. You can increase the height of the obstacle, the width of your jump or the speed of your

change the other variables and experiment with your current ability. Here is a video example showing one leg, I’d prefer you start with two legs
if this is new to you. If you are experienced you can always work on one leg - h�ps://www.youtube.com/watch?v=uLnXmrLkptE

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 TRAINING PROGRAMS
Beginner Training

This program is geared towards developing your fundamentals at a manageable pace. Make adjustments based on how your respond to the

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 M1 F1 SP1 M1
Week 2 F1 SP1 E1 M1
Week 3 F1 M1 F1 E1
Week 4 M1 F1 M1
Week 5 F1 SP1 E1 M1
Week 6 SP1 F1 E1 M2
Week 7 SP1 F1 SP2 E2
Week 8 F1 M1 F1

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 First Fight Prep

sparring rounds from your other training. For example, if you spar for 4 rounds on a given day, then reduce your heavy bag rounds by 4 for that

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 M2 M2 M2 E2
Week 2 M2 SP2 F2 E2
Week 3 M2 M1 F1 E2
Week 4 M1 F1 M1
Week 5 F2 SP2 E2 M2
Week 6 SP1 F1 E1 M1
Week 7 SP1 F1 SP1 E2
Week 8 F2 SP2 M2 SPARRING / FIGHT!!!
SHADOWBOXING

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 Novice Fight Prep

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 M3 SP3 M2 F3 SP3
Week 2 M3 F2 SP3 F3 E3
Week 3 M3 SP3 F2 E3 SP3
Week 4 F2 M2 SP2
Week 5 F3 M3 SP2 E3 SP3
Week 6 F3 SP3 M3 F2 E3
Week 7 F3 M2 SP4 E2 SP3
Week 8 F3 F3 F2 SPARRING / FIGHT!!!
SHADOWBOXING

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 Open Class Fight Prep

Fight Prep. Sparring will play a huge role in your overall training so make sure to adjust for that based on the intensity and frequency of your

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 M4 F3 SP4 F2 E4
Week 2 M4 SP3 F4 M3 E3
Week 3 M4 F3 E4 SP3 F3
Week 4 F2 M2 SP2
Week 5 F4 M4 SP4 E2 F3
Week 6 F4 SP4 M3 SP3 E3
Week 7 F4 M3 SP4 E3 SP4
Week 8 F4 F3 F2 SPARRING / FIGHT!!!
SHADOWBOXING

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