12 Week Boxing bootcamp

week 11: The whole sequence

OVERVIEW

We are now able to take you though a whole sequence of an exchange in a fight. We're putting together all the concepts you've learned in the past 10 weeks to put together a realistic sequence. This includes set ups (jabs, feints, staying active) then exchange (100% successful, countering, war) then getting out (drive out shuffle, slip/parry side step, guard, roll, smother). It's important to understand the distinction between each of these modes and how to transition between them. These little nuances are often missed - there is an over emphasis on the exchange, but not enough practice on the setup and getting out. Without the setup and getting out, you're brawling not boxing.

We're adding feints now. This is crucial for you in the setup to help you land and get into the exchange. This is where you gain information about your opponent's tendencies. Then expose those tendencies in order to transition into the exchange. This is an essential tool for any boxer.

KEY CONCEPTS

Super
Set

Perform all three movements consecutively with no break as a super set. Rest for 30-60 seconds before completing the superset for a second time.

12 reps

Hinge Raise

12 reps

Lunge Matrix

12 reps

Bear Crawls

Plyometric

Perform 2 sets with 30-45 second rest.

8 reps

Hop & Hold

Cardio

Complete 3 rounds of shadowboxing or skipping for 2 minutes with 1 minute rest.

Round 1

45 sec

Anything with Straight Punches

45 sec

Anything with Uppercuts and Hooks

45 sec

Anything with Body Shots

45 sec

Anything with Head Shots

Round 2

1 min

Anything with Long Range

1 min

Anything with Mid Range

1 min

Anything with Pocket

Round 3

1 min

Anything with Set Feet

1 min

Anything with Driving In & Out

1 min

Anything with Stepping

Round 4

1 min

Anything with Head Movement

1 min

Anything with Hands Up Defense

1 min

Anything with Body Defense

Round 5

1 min

Recover with Drive Out Shuffle or Slip or Parry or Jab

1 min

Recover with Roll or Guard

1 min

Recover with Smother

Round 6

1.5 min

Anything with Counters

1.5 min

Anything with Attack Twice

Round 7

45 sec

Feint Jab

45 sec

Feint Cross

45 sec

Feint with Jab Hand

45 sec

Feint with Cross Hand

Round 8

45 sec

Feint Jab

45 sec

Feint Cross

45 sec

Feint with Jab Hand

45 sec

Feint with Cross Hand

Round 9

45 sec

Stay Active

45 sec

Jab (Stay Active)

45 sec

Jab with Feints (Stay Active)

45 sec

On My Go (Recover)

Round 10

45 sec

Stay Active

45 sec

Jab (Stay Active)

45 sec

Jab with Feints (Stay Active)

45 sec

On My Go (Recover)

Round 11

1 min

Set Up

1 min

Exchange

1 min

Recover

Round 12

3 min

Set Up-Exchange-Recover

Round 1

30 sec

1-2-1-2 Constant

30 sec

Uppercuts & Hooks Constant

30 sec

Anything Constant

30 sec

Anything with Straight Punches

30 sec

Anything with Uppercuts and Hooks

30 sec

Anything

Round 2

45 sec

Feint Jab

45 sec

Feint Cross

45 sec

Feint with Jab Hand

45 sec

Feint with Cross Hand

Round 3

45 sec

Stay Active

45 sec

Jab (Stay Active)

45 sec

Jab with Feints (Stay Active)

45 sec

On My Go (Recover)

Round 4

45 sec

Stay Active

45 sec

Jab (Stay Active)

45 sec

Jab with Feints (Stay Active)

45 sec

On My Go (Recover)

Round 5

45 sec

On My Go (Setup)

45 sec

Countering (Mid Range)

45 sec

War

45 sec

War-Out

Round 6

45 sec

On My Go (Setup)

45 sec

Countering (Mid Range)

45 sec

War

45 sec

War-Out

Round 7

1 min

Recover with Drive Out Shuffle or Slip Side Step or Parry or Jab

1 min

Recover with Roll or Guard

1 min

Recover with Smother

Round 8

45 sec

Out (Drive Out Shuffle)

45 sec

Out (Cross Hand)

45 sec

Out (Jab Hand)

45 sec

Out (Smother)

Round 9

45 sec

Out (Drive Out Shuffle)

45 sec

Out (Cross Hand)

45 sec

Out (Jab Hand)

45 sec

Out (Smother)

Round 10

1 min

Set Up

1 min

Exchange (Mid Range Counter)

1 min

Recover

Round 11

1 min

Set Up

1 min

Exchange (War)

1 min

Recover

Round 12

3 min

Set Up-Exchange-Recover

Stretch*

Perform stretches for both sides. Hold each for 20-30 seconds.

Lat Stretch

Twisted Cross

Hip Stretch

Frog Squat

Round 1

1 min

Anything with Jab Hand

1 min

Anything with Cross Hand

1 min

Anything

Round 2

1 min

Anything with Head Movement

1 min

Anything with Hands Up Defense

1 min

Anything with Body Defense

Round 3

1 min

Recover with Drive Out Shuffle or Slip Side Step or Parry or Jab

1 min

Recover with Roll or Guard

1 min

Recover with Smother

Round 4

1 min

Anything with Long Range

1 min

Anything with Mid Range

1 min

Anything with Pocket

Round 5

1.5 min

Anything with Countering

1.5 min

Anything with Attack Twice

Round 6

45 sec

Stay Active

45 sec

Jab (Stay Active)

45 sec

Jab with Feints (Stay Active)

45 sec

On My Go (Recover)

Round 7

45 sec

Anything with Hands Up Defense

45 sec

Anything with Mid Range or Pocket

45 sec

Exchange (Controlled)

45 sec

Exchange (War)

Round 8

45 sec

Anything with Hands Up Defense

45 sec

Anything with Mid Range or Pocket

45 sec

Exchange (Counter)

45 sec

Exchange (War)

Round 9

45 sec

Out (Drive Out Shuffle)

45 sec

Out (Cross Hand)

45 sec

Out (Jab Hand)

45 sec

Out (Smother)

Round 10

45 sec

Out (Drive Out Shuffle)

45 sec

Out (Cross Hand)

45 sec

Out (Jab Hand)

45 sec

Out (Smother)

Round 11

1 min

Set Up

1 min

Exchange

1 min

Recover

Round 12

3 min

Set Up-Exchange-Recover

Good job!