12 Week Boxing bootcamp

week 9: Counters and Attacking Twice

OVERVIEW

We continue to work on strategies in the exchange. We're covering a major one this week that I work on constantly with my athletes. We're differentiating the two ways you can counter - straight off your defense or attack twice (offense-defense-offense). In order to pull 'attack twice' off in a fight, you have to be experienced enough to think ahead before your first offense. That first offense is a setup / bait to get them to bite on your defense, and then counter over that with the second offense which is the one you're really hoping to land. This is what we mean when we say boxing is a thinking sport. It's like chess, you're constantly baiting and attacking with intention.

Make sure you're watching the technique videos this week as 'Attack Twice' isn't as universal of a term.

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

Overhead Press

12 reps

Body Saw

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

1 min

Jab (Change Rhythm)

1 min

Jab (Set-Drive Out Shuffle)

1 min

Jab (Set-Slip Side Step)

Round 2

1 min

Anything with Set Feet (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Anything with Stepping (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Anything with Drive In & Out (Drive Out Shuffle or Sli/Parryp Side Step)

Round 3

1 min

Punch Off Slips (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Punch Off Rolls (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Punch Off Pull or Drive Out (Drive Out Shuffle or Slip/Parry Side Step)

Round 4

1 min

Anything with Head Movement (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Anything with Counter off Defense (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Anything with Attack Twice off Head Movement (Drive Out Shuffle or Slip/Parry Side Step)

Round 5

1 min

Anything with Head Movement (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Anything with Counter off Defense (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Anything with Attack Twice off Head Movement (Drive Out Shuffle or Slip/Parry Side Step)

Round 6

1 min

Jab (Change Rhythm)

1 min

Jab (Set-Roll Out)

1 min

Jab (Set-Guard-Roll Out)

Round 7

1 min

Punch Off Guard (Roll Out or Guard Roll Out)

1 min

Punch Off Catch (Roll Out or Guard Roll Out)

1 min

Punch Off Parry (Roll Out or Guard Roll Out)

Round 8

1 min

Anything with Head Movement (Roll Out or Guard Roll Out)

1 min

Anything with Counter off Defense (Roll Out or Guard Roll Out)

1 min

Anything with Attack Twice off Head Movement
(Roll Out or Guard Roll Out)

Round 9

1 min

Punch Off Chop (Roll Out or Guard Roll Out)

1 min

Punch Off Lean (Roll Out or Guard Roll Out)

30 sec

Anything with Counter off Defense (Roll Out or Guard Roll Out)

30 sec

Anything with Attack Twice off Head Movement
(Roll Out or Guard Roll Out)

Round 10

1 min

Anything with Hands Up Defense-Counter (Recover)

1 min

Anything with Body Defense-Counter (Recover)

1 min

Anything with Hands Up Defense-Counter or Body Defense-Counter
(Recover)

Round 11

1 min

Anything with Hands Up Defense-Attack Twice (Recover)

1 min

Anything with Body Defense-Attack Twice (Recover)

1 min

Anything with Hands Up Defense-Attack Twice or Body Defense-Attack Twice
(Recover)

Round 12

3 min

Anything with Head and Body Defense-Attack Twice or Head and Body Defense-Counter
(Recover)

Round 1

1 min

Slip-Inside Pivot

45 sec

1-2-Inside Pivot-Lead Body Shot

45 sec

1-Inside Pivot-Rear Body Shot

45 sec

Anything with Inside Pivot

Round 2

1 min

Anything with Slip and Punch at the Same Time

1 min

Anything with Roll and Punch at the Same Time

1 min

Anything with Slip or Roll and Punch at the Same Time

Round 3

1 min

Anything with Long Hook

1 min

Anything with Up Jab

1 min

Anything with Overhand

Round 4

1 min

Anything with Head Shot

1 min

Anything with Body Shot

1 min

Anything with Head and Body Shot

Round 5

1 min

Anything with Head Movement (Drive Out Shuffle or Slip/Parry Side Step)

1 min

Anything with Hands Up Defense (Roll Out or Guard-Roll Out)

1 min

Anything with Body Defense (Roll Out or Guard-Roll Out)

Round 6

1 min

Anything with Counter off Head Movement

1 min

Anything with Attack Twice off Head Movement

1 min

Anything with Counter or Attack Twice off Head Movement

Round 7

1 min

Anything with Counter off Hands Up Defense

1 min

Anything with Attack Twice off Hands Up Defense

1 min

Anything with Counter or Attack Twice off Hands Up Defense

Round 8

1 min

Anything with Counter off Body Defense

1 min

Anything with Attack Twice off Body Defense

1 min

Anything with Counter or Attack Twice off Body Defense

Round 9

1 min

Anything with Counter or Attack Twice off Head Movement

1 min

Anything with Counter or Attack Twice off Hands Up Defense

1 min

Anything with Counter or Attack Twice off Body Defense

Round 10

3 min

Anything with Counter off All Defenses

Round 11

45 sec

50 %

15 sec

80-100 %

45 sec

50 %

15 sec

80-100 %

45 sec

50 %

15 sec

80-100 %

Round 12

45 sec

50 %

15 sec

80-100 %

45 sec

50 %

15 sec

80-100 %

45 sec

50 %

15 sec

80-100 %

Stretch*

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

Half Saddle

Thread the Needle

Lat Stretch

Calf Stretch

Round 1

30 sec

Anything with Jab Hand

30 sec

Anything with Cross Hand

30 sec

Anything with Jab and Cross Hand

30 sec

Anything with Head Shot

30 sec

Anything with Body Shot

30 sec

Anything with Head and Body Shot

Round 2

1 min

Anything with Set Feet

1 min

Anything with Stepping

1 min

Anything with Driving In & Out

Round 3

1 min

Anything with Recover with Drive Out Shuffle

1 min

Anything with Recover with Slip or Parry Side Step

1 min

Anything with Recover with Jab

Round 4

1 min

Anything with Recover with Roll Out

1 min

Anything with Recover with Guard-Roll Out

1 min

Anything with Recover with Guard-Drive Out or Guard-Slip or Parry Side Step

Round 5

1 min

Anything with Recover with Roll Out

1 min

Anything with Recover with Guard-Roll Out

1 min

Anything with Recover with Guard-Drive Out or Guard-Slip or Parry Side Step

Round 6

3 min

Anything with Recover Any Way You Want

Round 7

1 min

Anything with Inside Pivot

1 min

Anything with Long Hook or Up Jab or Overhand

1 min

Anything with Rear Body Shot or Lead Body Shot

Round 8

1 min

Anything with Head Movement-Counter

1 min

Anything with Head Movement-Attack Twice

1 min

Anything with Head Movement-Counter and Head Movement-Attack Twice

Round 9

1 min

Anything with Hands Up Defense-Counter

1 min

Anything with Hands Up Defense-Attack Twice

1 min

Anything with Hands Up Defense-Counter and Hands Up Defense-Attack Twice

Round 10

1 min

Anything with Body Defense-Counter

1 min

Anything with Body Defense-Attack Twice

1 min

Anything with Body Defense-Counter and Body Defense-Attack Twice

Round 11

3 min

Anything with Counter off Head Movement and Hands Up Defense and Body Defense

Round 12

3 min

Anything with Attack Twice and Counter and Recover

Good job!

Releasing Mar 29th