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BASE TRAINING PLANS

INTRODUCTION

In order to the make the most of your time in the gym you have to train effectively. This means not wasting your time with training that doesn’t yield results, and simultaneously ensuring you don’t train so hard that you can’t recover between workouts. The goal of this program is to give you an outline for how to accomplish that so you can accelerate your progress towards peak performance. Overall, your training goals will vary depending on your current skill level and workload. If you are a beginner it is generally more important to spend time on technique and fundamentals while steadily building up your volume and work rate. As a beginner you are putting the pieces together and developing speed and endurance in relation to boxing movements, it will take time to ingrain the skills and sequences. If you are a novice to intermediate boxer (at least one fight), your goal is to increase your ability to perform high quality work at greater volumes. You are aiming to perform alongside elite boxers in training so that you can get to the highest possible level. This means more total rounds of training and a greater number of those rounds performed at a high work rate. Your mindset should be, “what would I start doing today if I had to fight a prime Manny Pacquiao (Tyson, Hagler, Mayweather, Lomachenko etc.) in 4 years from now?” You want steady growth and gradual progress towards your highest potential. If you are an experienced fighter (5-10 fights or more) then you are looking for efficiency in getting to peak performance along with the edge in maintaining top speed and quick recovery. Much of your ability is already established. Your mindset should be, “What aspects of my boxing could be better? And how should I train to be better in those areas while improving performance in all other areas?” You want to maximize your strengths and ensure that any weaknesses are mitigated as much as possible. For example, if you need more speed your training will focus on attaining that without taking away from other aspects of your ability. Cyclical training, high volume and selective high intensity are the keys to getting there.

BOXING TRAINING OVERVIEW This program is designed as a platform to get you started in the right direction towards performing your best. It is meant to save you endless rounds in the gym that would lead to minimal and limited progress. However, it is only a general framework for training and doesn’t address specific needs based on your current goals and skill level. As well, it is not a “How to” guide on boxing. If you are looking for the basics of boxing technique then it is best that you refer to my Instructional Guides. If you are looking for more in-depth comprehensive training plans then take a look at my Complete Training Plans guide.

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BOXING SPECIFIC GOALS

Let’s first identify what your desired results are assuming that you are planning to compete or you are using sparring/fights as your competitive benchmark. Even if you don’t plan to compete at the moment then you may change your mind later, so it doesn’t hurt to train for the real thing. 1.

Technique and Sequencing (TaS) – This could also be called techniques and tactics. Essentially, this means working on how techniques flow in sequence. When you throw a jab, it should do what a jab is intended to do (of course there are many variations/situations that we can discuss here). Or when you throw a combination, all techniques should fire in the desired sequential order and should have the outcome you intend. This ideally means that at least one of the punches lands and you don’t get hit in the process.



Occasionally, you will throw a combination as a diversion for a follow up combination, or to simply put a pattern in your opponent’s mind that you will switch up the next time around. However, for the most part when you execute a series of techniques you are looking to land a punch and get out safely. This requires the integration of footwork, punching, head movement and defense.



Overall, it’s important to remember that boxing is a skillset that is executed in a single movement or a cluster of movements. It’s critically important that you develop the ability to link all movements together in a meaningful way. The development of TaS comes from three main areas.

a.

Rounds of Work – Total rounds of work implementing the skills. Practice, practice and more practice. When looking to improve your boxing at any stage your first question to yourself should be, “Can I put in more rounds per week?”

b.

Good coaching – Having a coach give you the essential information so that you can work on it in the gym and quickly connect the dots with your skills, as well as having a coach review your performance to guide you in making adjust ments.

c. Research and Reflection – Taking time to research fights to learn what the best are doing. Taking the time to reflect and analyze your performance to make the necessary adjustments, often this means video recording your training for review. Being your own coach is one of the most important aspects of boxing success.

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BOXING SPECIFIC GOALS

2.

Top Speed – They say that speed kills, and it does. With faster execution you will beat your opponent to the punch, you will land before they can react, you will counter faster, you will get out before they can hit you, and you will force them to use up maximum resources just to hit you. Top speed is connected to TaS; as you gain more speed and your TaS improves you will be able to execute more complex sequences at top speed. In this program you will develop both and link them together.



It is critical to note that speed without good technique will lead to ‘blank spots’ in your technique, meaning if you throw faster than you can handle your technique will have flaws. If you rush speed development you can execute with bad technique at higher speeds, while under slower speeds you would normally have perfect technique. It is important to take time to review your technique a little bit each workout at various speeds. This doesn’t mean you should be overly fearful or obsessive regarding perfect technique, it just means to be aware of where your technique might break down.



One way to test this is to gradually increase the speed of a combination or technique in training. After each execution reflect for a few seconds on how it feels. Check for errors in position (hands down, chin up, extended leaning), check for excess tension where it doesn’t need to be (pecs, neck, non-punching arm), and check for balance.



Another important thing to note about technique and speed is that as you evolve as a boxer your technique will change. What you are taught as a beginner is important for making you aware of all aspects of each technique, but as you improve you can start to shorten the technique and eliminate certain aspects to make it more efficient. In other words, not every punch has to be a full on power shot. This is important so that you don’t get caught in a beginner mindset of thinking there is only one way to execute a technique, and so that you don’t become obsessed with ‘perfect’ technique over a technique’s effectiveness.



A great example to watch is Errol Spence. His technique has become so efficient that he rarely has to fully pivot on his punches. This allows him to get his punches off faster in combination while maintaining great balance. If he were to go for one big power shot then he might fully pivot into that technique, but overall his technique eliminates excess movement that isn’t required to get the job done. This is something to keep in mind as you evolve and as you adapt to different boxing situations.

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BOXING SPECIFIC GOALS

3.

Work Rate – Work rate is your ability to sustain a certain level of output over multiple rounds, and because boxing is carried out in repeated explosive bursts, your ability to ecover between bursts is of utmost importance. In sports we also call this Repeat Sprint-ability (RSA). Work rate is a reflection of your ability to recover between exchanges (aka sprints). Recovery depends on the number of punches thrown, and the speed and power delivered. More specifically, work rate is based on the number of movements executed, including footwork, head movement and defense. The quicker you can recover at a given intensity (speed/power) the higher your work rate potential.



With a higher work rate you can perform closer to top speed more frequently, and you won’t always have to execute at maximum speed to get the job done. This program dedicates a specific amount of training to improving work rate. The best way to improve work rate is to train at fight pace for a portion of your training (slightly above or below yields similar results). You want your training to feel like a fight (or tough sparring session). Training at fight pace means that you are delivering your highest average level of speed, footwork, defense, and power all in one over a number of rounds. If we were to measure your fight pace with a metric it would be the most amount of work you can perform over a set number of rounds.



The caveat is that this type of training is straight up painful; it takes a certain level of mental commitment to get through a fight pace session. You don’t always want to train at fight pace as it limits your top speed potential, technique development, and overall recovery.

4.

Visual Reaction – Visual reaction is your ability to read the opponent’s movement so you can act effectively. It is one area often over looked by beginners and leads to a frustrating ‘wake-up’ call in early sparring sessions. Visual reaction is most effective in defense, counter punching and compound attacks. Below are some ways to increase visual reaction:



a.

Sparring – Not just sparring, but awareness during sparring and reflection afterwards. You have to retain some of the action in your mind so that you can make adjustments between sessions.



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BOXING SPECIFIC GOALS

b.

Partner drills – High quality partner drills where variables can be controlled and then loosened up a bit to simulate sparring. For example:

Step 1 - Partners exchange jabs, one partner jabs and the other defends (back and forth with a few seconds between jabs Step 2 – Partners exchange full speed jabs Step 3 – Partners exchange right hands (opposite for southpaws) Step 4 – Partners exchange full speed right hands (one person throws while the other blocks with a few seconds in between) Step 5 – Partners exchange the jab-cross Step 6 – Partners exchange either jab-cross or cross-straight lead (this is where the first punch is unpredictable creating a more complex situation closer to actual sparring, the defending side doesn’t know which punch will come first) c.

Visualization – Visualization, or mental practice cues your body to react in the way you want it to for a given situation. This doesn’t have to be pure visualization, it can be you simply mentally rehearsing the required movements for a given situation. This could mean working on how to defend a certain punch or combination, it could mean rehearsing ways to counter, or it could mean how to move before or after an attack. Since boxing relies onsequencing, you want to clearly understand a variety of sequences (attacks/counters) for most of the possible scenarios. You also want to understand the position that a certain technique puts you in. For example, if you block while stepping back and creating space that often gives you more distance and safety but can cost you time if you need to quickly counter. This is not inherently good or bad, it just means that you have to be aware of your options after you execute certain techniques. Overall, more emphasis should be placed on common scenarios, such as defending the jab, or defending and countering the 1-2 etc…



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WORKOUT OVERVIEW

Now that we have defined the critical aspects of boxing training, we’ll outline the guidelines for each training program. There are 4 basic plans; Beginner, Novice, Intermediate, and Advanced. I have only shown the days from Monday to Friday, but feel free to switch any of the workouts to a Saturday or Sunday if that suits your schedule. Before we get into the workouts, I’ll outline some suggested combinations for each level.

BOXING COMBINATIONS BY LEVEL On the next page is a list of suggested combinations for each level. Adjust the combos in any way that you prefer, use combos from different levels, or make up your own combos. First, let’s go over the Legend so you understand the acronyms and my number system. The number system at your gym will most likely be different. This system is what I prefer to cover the required techniques.

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LEGEND 1 1b 2 2b 3 3b 4 4b 5 5b 6 6b 7 8

Jab Jab Body Rear Straight Rear Straight Body Lead Hook Lead Hook Body (this is a rarely thrown punch, it’s thrown most often on the inside after a rear hook to the body) Rear Hook Rear Hook Body Lead Uppercut Lead Uppercut Body Rear Uppercut Rear Uppercut Body Shovel Hook (This shot will be to the body) Overhand Right

Feint SO SI Duck Pull

Faking to attack Slip Outside (slip to the left for orthodox; Slip to the right for southpaw) Slip Inside (Slip to the right for orthodox; Slip to the left for southpaw) Duck Pull, essentially a quick lean back or slip back

BL

Block with the left hand (for southpaws you switch this up, when you see BL replace it with BR, and vice-versa)

BR

Block with the right hand (for southpaws you switch this up, when you see BL replace it with BR, and vice-versa)

Pop Back Cov Catch

A quick step back to get out of range Two handed high defensive cover Parry the jab

BEGINNER COMBOS

NOVICE COMBOS

INTERMEDIATE COMBOS

ADVANCED COMBOS

1-1 1-2

1-2-1 1-3-2

1 - SO - 3 - 2 Feint - 1b - 8 - 3 - 3

1 - 2 - 3 - Cov - 3 - 2 1 - 1 - 2 - BL - 2 - 3 - BR

1-2-1

Catch - 1 - 2

1 - 1 - 2 - SI - 2 - 5b - 3

1 - 2 - Pop Back - 1 - 2 - 3 - Duck

1-2-1-2 1-1-2

1 - 2 - Duck - 2 - 3 1-8-7-3

1 - 2b - 3 - 8 1 - Duck - 3 - 4b - 3

1-2-3

1 - 4b - 3 - Duck

1 - 2 - BL - 2 - 3 - 7

2-1 2-3

1 - 2 - 3 - SO - 3 1-6-3-2

Pull - 1 - 2 - Duck - 2 Catch - BL - BR - 3 - 2 - 3

Feint - 2 - 5 - 2 - 7 1 - 4b - 6 - 3 - 6 (from close range) 4b - 3b - 4 - 3 - 6 - 3 - 2 Feint - 3 - 2 - 3 - 6b - Pull - 2 1 - 2 - 3 - SO - 7 - 5 - 8

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WORKING OVERVIEW

FOCUS DURING ROUNDS Each round has a specific focus either on technical boxing (TaS and Visualization), top speed training, or working at fight pace. I explain each in more detail below.

TECHNICAL BOXING Most of your training will involve technical rounds. Boxing is essentially a skill and so it is important to spend most of your time working on the skill of boxing. During a technical round you reduce the intensity so that you can focus more on the quality of your technique and the sequencing of techniques. This means to slow down the speed and frequency of execution just enough so that your mind and body are not pre-occupied with recuperating between each combination. It also means that you can vary the intensity to focus on different aspects of execution such as balance, power, time between punches, releasing tension etc. With a technical boxing workout you are putting everything together, but you don’t want it to be so intense that you can’t think or work through what you are focusing on. There are four aspects to a good technical round: knowing, feeling, seeing, doing. These aspects are ways to focus your mind to improve technique and boxing overall. In general, beginners will spend more time on the knowing and feeling aspects of boxing, and more advanced practitioners will spend more time on seeing and doing. Watch this video to get a bit more insight: Technical Training.

TOP SPEED During top speed rounds you will push the speed of your movements to the max but take longer rests in between each combo so that you can fully recover. A long time between combos can be anywhere from 6 -12 seconds, the longer the combo the more time you’ll take to recover. You can set a timer for this but I prefer to go by feel. Let yourself relax between combos so that each successive combo will be close to top speed. Once you start to feel yourself slow a bit with increased tension then it’s time to take a bit more rest between combos. It’s ok to slow down every now and then on a new combo to feel it out before you ramp the speed back up.

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WORKING OVERVIEW

FIGHT PACE Fight pace in boxing is a lot like race pace in running, meaning that for the most part you won’t know what this pace is until you’ve experienced the actual event for the first time. Before your first fight, sparring is the only gauge you really have and it’s usually a great benchmark if you have had challenging sparring at one point. If you have had one fight or more, you can often use that as a benchmark provided that the fight went a few rounds and your opponent had comparable ability. One measureable way to look at fight pace is based on time between attacks. A faster fight pace means that you can attack closer to your top speed with less time between attacks. Your goal is to maintain the most effective boxing (attack and defense) while minimizing the time between attacks. One way to do this in training is to get into a fight mindset. In this mindset everything you do counts; fakes, fast hands, fast feet, head movement before and after your combo, as well as footwork in and out and side to side. Put it all together at the fastest pace you can sustain for the given number of rounds. Soon you will start to find your pace. For most amateur boxers, this means that by the time you get to the end of the 3rd round or the beginning of the 4th round (shadowboxing or heavy bag) you should feel close to fully spent. You should be struggling to keep the pace by this point.

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TRAINING PLANS

GLOSSARY OF TERMS Skip Rope: - This includes speed ropes, weighted ropes, and classic PVC plastic ropes. You choose what suits you best for the training session. A speed rope (or PVC plastic rope) is ideal for most boxing training. Shadowboxing: - This includes any punching drills, combinations or scenarios where you work on punching, footwork and head movement/defense or you are integrating any of the three. Shadowboxing also includes the slip line, and the slip bag (aka Maize Ball). Heavy Bag: - This includes any type of heavy bag such the uppercut bag, wall bag, body snatcher bag, or water bag. Essentially, anything where you can drive full power punches into the target and meet solid resistance. Specialty Bags: - This includes the speed bag, double end bag, slip bag (although this can fall under shadowboxing as well). Conditioning: - These exercises help build your endurance, speed and overall strength. This is not necessarily a complete conditioning program so feel free to add other exercises to your regimen. Sparring: - Any sparring rounds you do can be deducted from your heavy bag training if you are doing the Novice, Intermediate or Advanced program, for those on the beginner program do all the rounds. Pad work: - In my opinion you should consider pad work rounds as bonus rounds, do not deduct any rounds from other training unless you are doing 4 rounds or more of intense pad work sessions.

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TRAINING PLANS BEGINNER PROGRAM: 3 DAYS PER WEEK CATEGORY

MONDAY TaS and Visual Reaction

Skip Rope

Basic Skip 15-20 mins

Warm-up Skip 5 mins Skip Sprints 10 sets x 15 secs/30 secs recovery

Warm-up skip 5 mins Skip Intervals 3 sets x 3 mins/1 min rest

Shadowbox

4 Rnds – Technical/Freestyle

2 Rnds – Technical/Freestyle 2 Rnd – Top Speed

2 Rnds – Technical/Freestyle 2 Rnd – Fight Pace

Heavybag

4 Rnds – Technical/Freestyle

3 Rnds – Technical/Freestyle 2 Rnd – Top Speed

3 Rnds – Technical/Freestyle 1 2 Rnd – Fight Pace

Specialty Bags

6-8 Rnds

6-8 Rnds

6-8 Rnds

Conditioning Drills

Shoeshine: 3 sets x 1 min/1 min rest

Running Punchouts (full speed)

Shoeshine: 8 sets min/1 min rest

Bicycle Kicks: 5 sets x 20 reps/30 secs rest

8 sets x 20 secs/1 min rest

Bicycle Kicks: 5 x 30 secs/30 secs rest

Crunches: 5 sets x 20 reps/30 secs rest

TUESDAY

WEDNESDAY Top Speed

Mountain Climbers (full speed)

THURSDAY

FRIDAY Work Rate

Burpees: 5 sets x 10 reps/30 secs rest

8 sets s 20 secs/1 min rest Jump Squats: 5 sets x 20 reps/ rest as needed

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TRAINING PLANS NOVICE PROGRAM: 4 DAYS PER WEEK CATEGORY

MONDAY OTaS and Visual Reaction

TUESDAY Top Speed

WEDNESDAY OTaS and Visual Reaction

Skip Rope

Basic Skip 15-20 mins

Warm-up Skip 5 mins Skip Sprints 10 sets x 15 secs/30 secs recovery

Basic Skip 15-20 mins

Warm-up skip 5 mins Skip Intervals 3 sets x 3 mins/1 min rest

Shadowbox

5 Rnds – Technical/Freestyle

1 Rnds – Technical/Freestyle 3 Rnd – Top Speed

5 Rnds – Technical/Freestyle

1 Rnds – Technical/Freestyle 3 Rnd – Fight Pace

Heavybag

6 Rnds – Technical/Freestyle

3 Rnds – Technical/Freestyle 3 Rnd – Top Speed

6 Rnds – Technical/Freestyle

3 Rnds – Technical/Freestyle 3 Rnd – Fight Pace

Specialty Bags

6-8 Rnds

6-8 Rnds

6-8 Rnds

6-8 Rnds

Conditioning Drills

Shoeshine: 3 sets x 1 min/1 min rest

Running Punchouts (full speed)

Shoeshine: 3 sets x 1 min/1 min rest

Shoeshine: 8 sets 30 secs/30 secs rest

Bicycle Kicks: 5 sets x 20 reps/30 secs rest

8 sets x 20 secs/1 min rest

Bicycle Kicks: 5 sets x 30 reps/30 secs rest

Mountain Climbers: 4 sets x 15 secs/15 secs rest

Crunches: 5 sets x 30 reps/30 secs rest

Punch Hops: 4 x 15 secs/15 secs rest

Jump Squats: 5 sets x 20 reps/ rest as needed

Burpees: 8 sets x 10 reps/40 secs rest

Crunches: 5 sets x 20 reps/30 secs rest

Mountain Climbers (full speed)

THURSDAY

FRIDAY Work Rate

8 sets x 20 secs/1 min rest Jump Squats: 5 sets x 20 reps/ rest as needed

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TRAINING PLANS INTERMEDIATE PROGRAM: 5 DAYS PER WEEK CATEGORY

MONDAY OTaS and Visual Reaction

TUESDAY Top Speed

WEDNESDAY OTaS and Visual Reaction

THURSDAY Work Rate

FRIDAY OTaS and Visual Reaction

Skip Rope

Basic Skip 15-20 mins

Warm-up Skip 5 mins Skip Sprints 10 sets x 15 secs/30 secs recovery

Basic Skip 15-20 mins

Warm-up skip 5 mins Skip Intervals 4 sets x 3 mins/1 min rest

Basic Skip 15-20 mins

Shadowbox

4 Rnds – Technical/Freestyle

2 Rnds – Technical/Freestyle 2 Rnds – Top Speed

4 Rnds – Technical/Freestyle

2 Rnds – Technical/Freestyle 2 Rnd – Fight Pace

4 Rnds – Technical/Freestyle

Heavybag

5 Rnds – Technical/Freestyle 1 Rnd – Top Speed

2 Rnds – Technical/Freestyle 4 Rnds – Top Speed

6 Rnds – Technical/Freestyle

2 Rnds – Technical/Freestyle 4 Rnds – Fight Pace

6 Rnds – Technical/Freestyle

Specialty Bags

6-8 Rnds

6-8 Rnds

6-8 Rnds

6-8 Rnds

6-8 Rnds

Conditioning Drills

Shoeshine: 4 sets x 1 min/1 min rest

Running Punchouts (full speed)

Shoeshine: 4 sets x 1 min/1 min rest

Punch Hops:

Shoeshine: 4 sets x 1 min/1 min rest

Bicycle Kicks: 5 sets x 30 reps/30 secs rest

8 sets x 20 secs/1 min rest

Bicycle Kicks: 5 sets x 30 reps/30 secs rest

8 sets 20 secs/20 secs rest

Crunches: 5 sets x 30 reps/30 secs rest

Crunches: 5 sets x 30 reps/30 secs rest

Jump Squats: 5 sets x 20 reps/ rest as needed

Jump Squats: 5 sets x 20 reps/ rest as needed

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Mountain Climbers (full speed) 8 sets s 20 secs/20 secs rest

Bicycle Kicks: 5 sets x 20 reps/30 secs rest Crunches: 5 sets x 20 reps/30 secs rest Jump Squats: 5 sets x 20 reps/ rest as needed

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TRAINING PLANS ADVANCED PROGRAM: 5 DAYS PER WEEK CATEGORY

MONDAY OTaS and Visual Reaction

TUESDAY Top Speed

WEDNESDAY OTaS and Visual Reaction

THURSDAY Work Rate

FRIDAY OTaS and Visual Reaction

Skip Rope

Basic Skip 15-20 mins

Warm-up Skip 5 mins Skip Sprints 10 sets x 15 secs/30 secs recovery

Basic Skip 15-20 mins

Warm-up skip 5 mins Skip Intervals 3 sets x 3 mins/1 min rest

Basic Skip 15-20 mins

Shadowbox

4 Rnds – Technical/Freestyle 1 Rnd – Southpaw (or vice-versa)

2 Rnds – Technical/Freestyle 2 Rnds – Top Speed

4 Rnds – Technical/Freestyle 1 Rnd – Southpaw (or vice-versa)

2 Rnds – Technical/Freestyle 2 Rnds – Fight Pace

4 Rnds – Technical/Freestyle 1 Rnd – Southpaw (or vice-versa)

Heavybag

5 Rnds – Technical/Freestyle 1 Rnd – Southpaw (or vice-versa) 1 Rnd – Non-Stop Punching (steady pace)

2 Rnds – Technical/Freestyle 3 Rnd – Top Speed 1 Rnd – Fight Pace 1 Rnd – Power Shots 1 Rnd – Non-Stop Punching (Steady pace)

5 Rnds – Technical/Freestyle 1 Rnd – Southpaw (or vice-versa)

2 Rnds – Technical/Freestyle 3 Rnds – Fight Pace 1 Rnd – Fight Pace 1 Rnd – Power Shots 1 Rnd – Non-Stop Punching (steady pace)

5 Rnds – Technical/Freestyle 1 Rnd – Southpaw (or vice-versa) 1 Rnd – Non-Stop Punching (steady pace)

Specialty Bags

1 Rnd – Southpaw (or vice-versa)

6-8 Rnds

6-8 Rnds

6-8 Rnds

6-8 Rnds

Conditioning Drills

Shoeshine: 3 sets x 1 min/1 min rest

Running Punchouts (full speed)

Shoeshine: 3 sets x 1 min/1 min rest

Running Punchouts (full speed)

Shoeshine: 3 sets x 1 min/1 min rest

Bicycle Kicks: 2 sets x 50 reps/30 secs rest

8 sets x 20 secs/1 min rest

Bicycle Kicks: 2 sets x 50 reps/30 secs rest

8 sets x 20 secs/1 min rest

Bicycle Kicks: 2 sets x 50 reps/30 secs rest

Oblique Crunches: 3 sets x 20 reps per side/30 secs rest

Burpees:

Oblique Crunches: 3 sets x 20 reps per side/30 secs rest

Oblique Crunches: 3 sets x 20 reps per side/30 secs rest

Mountain Climbers (full speed) 8 sets s 20 secs/1 min rest

5 sets x 20 reps/30 secs rest

Jump Squats: 5 sets x 20 reps/ rest as needed

Jump Squats: 5 sets x 20 reps/ rest as needed

Split Squats 5 sets x 20 reps/rest as needed

Split Squats 5 sets x 20 reps/rest as needed

Single Leg Drives 4 sets x 10 reps per leg/rest as needed

Single Leg Drives 4 sets x 10 reps per leg/rest as needed

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TRAINING PLANS

Each training plan is a base to work from and differs for each level of skill and experience. I recommend doing one of the plans consistently for three weeks, then in the fourth week cut your total rounds by about 40% to recover from all your hard work. Then in week five you can either do another three week cycle or consider moving to the next plan. If you feel you are not ready to move to the next plan then repeat the same plan again, but add one round of technical training on each day to both shadowboxing and the heavy bag for a total of 2 more rounds per workout. As I mentioned earlier, if you are looking for more detailed comprehensive training then take a look at my Complete Training Plans guide. This guide has a number of eight week training plans that focus on every aspect of boxing including footwork, defense, head movement, punching power, and tactics and strategy. For in-depth instruction on the techniques of boxing look no further than my Instructional Guides. These guides cover every aspect of a given category of boxing to ensure that you have all the necessary tools for peak performance. If you have questions about these guides of boxing training in general then do not hesitate to contact me.



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