Welcome to our 12-week boxing training program!
Whether you're a complete novice or have some
experience, our goal is to turn you into a proficient
boxer. We've crafted this program to cover all
aspects of boxing, including fitness, technique, and
mental readiness.
Get ready for a well-rounded journey into the world
of boxing.
Week 1-2: Boxing Fundamentals and Conditioning
In this initial phase, Total Shape is here to lay the foundation for your boxing success.
We'll delve into the fundamental techniques and conditioning exercises that are
essential for any aspiring boxer. Let's get started on building a strong boxing base!
Overview
In the first two weeks, we focus on building a strong foundation. This includes basic boxing
stances, footwork, and essential punches.
Daily Routine
● Monday/Wednesday/Friday:
● Warm-up: 15 minutes of jogging
● Technical Drills: 30 minutes practicing jabs, crosses, and basic footwork
● Strength Training: 30 minutes focusing on core and leg exercises
● Tuesday/Thursday:
● Cardio: 30 minutes of high-intensity interval training (HIIT)
● Flexibility: 20 minutes of stretching and yoga poses
Week 3-4: Advanced Techniques and Sparring Introduction
Overview
Building on the basics, these weeks introduce more complex combinations and the basics of
sparring, brought to you by Total Shape.
Daily Routine
● Monday/Wednesday/Friday:
● Warm-up: Jump rope for 10 minutes
● Technical Drills: 40 minutes working on hooks, uppercuts, and combinations
● Sparring: Light sparring sessions of 15 minutes
● Tuesday/Thursday:
● Endurance: Long-distance running for 45 minutes
● Strength Training: Upper body focus for 30 minutes
Week 5-6: Endurance and Speed
Overview
These weeks are about enhancing your endurance and speed, crucial for effective boxing.
Daily Routine
● Monday/Wednesday/Friday:
● Warm-up: Dynamic stretching for 15 minutes
● Speed Drills: Practice rapid punch combinations and quick footwork for 30
minutes
● Circuit Training: 30 minutes focusing on full-body workouts
● Tuesday/Thursday:
● Cardio: Cycling or swimming for endurance-building
Week 7-8: Defensive Skills and Strategy
Overview
The focus shifts to defensive techniques and strategic thinking in the ring.
Daily Routine
● Monday/Wednesday/Friday:
● Warm-up: Shadow boxing for 15 minutes
● Defensive Drills: Practicing slips, rolls, and counters for 40 minutes
● Sparring: Implementing defensive strategies in sparring sessions
● Tuesday/Thursday:
● Mental Training: Watching and analyzing professional boxing matches
Week 9-10: Combining Skills and Advanced Sparring
Overview
Combining all the skills learned, these weeks emphasize fluidity and reaction time in advanced
sparring sessions.
Daily Routine
● Monday/Wednesday/Friday:
● Warm-up: Agility ladder drills for 15 minutes
● Technical Drills: Combining punches, footwork, and defensive moves
● Advanced Sparring: Longer sparring sessions with varied opponents
● Tuesday/Thursday:
● Recovery: Light jogging and extensive stretching
Week 11-12: Peak Conditioning and Fight Preparation
Overview
The final phase focuses on peak conditioning and mental preparation for a hypothetical fight.
Daily Routine
● Monday/Wednesday/Friday:
● Warm-up: Mixed cardio for 20 minutes
● Intense Sparring: Simulating real fight scenarios
● Cool Down: Meditation and visualization exercises
● Tuesday/Thursday:
● Tapering: Reducing the intensity to avoid overtraining
● Nutrition: Focusing on a diet plan for optimal performance
Conclusion
Congratulations on successfully finishing the 12-week boxing training program with
Total Shape! Your dedication and hard work have laid a solid foundation for your boxing
journey. Remember, the path to mastery in boxing is paved with consistent effort and
relentless practice. As you continue to train and refine your skills, consider incorporating
high-quality protein powder into your recovery routine. This addition can significantly
aid in muscle repair and growth, ensuring that your body is well-nourished and ready for
the challenges ahead. Stay disciplined, embrace the continuous learning process, and
let your passion for boxing guide you toward becoming an accomplished boxer.
