Mr Deniz Ates | Boxing Training

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Fitness Boxing Lesson Plan

Aim: Fitness and Skills

Equipment: 8 Punch Bags, Timer

Number of Participants: 2-10

Duration: 60 minutes (3 minute rounds / 1 minute intervals)

Level: Beginner to Intermediate

Coaching Points:

  • Keep an eye on the timer.

  • Observe the whole group as well as individuals.

  • Create a fun, educational and intense workout.

  • Each individual gets one-on-one padwork with the coach.

  • Adjust timing of each section depending on the size of the class to fit the hour.


Warm Up

Skipping

  • 3 Rounds (12 minutes)

  • 15 second bursts of speed at the 00:00 and 00:30 marks on the timer.

Shadowboxing

  • 1-2 Rounds (3-7 minutes)

Skills

Bagwork

  • 8-12 Rounds (32-48 minutes)

  • Rotate on the bags.

  • Themes per round:

    • Footwork

    • Head Movement

    • Opposite stance

    • Power

    • Left/right hand only

    • Feints

    • 3/4 punches only

    • Repeated combination

    • High/low pattern

    • Freestyle

Padwork

  • One-on-one padwork with the coach.

  • 1 round per person (or 2 rounds if the class is small)

  • Build a combination, give feedback, keep moving.

  • Keep an eye on the group and on the timer. Offer encouragement.

Conditioning

  • 8-12 minutes (30 seconds per station, 10 seconds to change)

  • Circuit training:

    • Burpee bench

    • Sit-up mats

    • Sandbag squat

    • Battle Ropes

    • Slam balls

    • Hand weights (1kg)

  • One person per station (or two people per station for busy classes)

  • 2 laps around the circuit.

Cool Down

Shadowboxing

  • 1-2 Rounds (3-7 minutes)

Stretch


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