Boxing conditioning intermission

19.02.2025

My 1.5 hour client also took a break from his MMA training with a conditioning class. He chose Boxing as the focus. We used the following routine:

3 minute rounds:

1. Range focus round with anticipatory defence

Active rest - press-ups with punches

2. Jabs only focus mitts

Active rest - sit-ups with punches

3. Jab/cross only focus mitts

Active rest - squat and uppercut

4. Jab/cross/lead hook

Active rest - explosive floor press

5. Jab/cross/lead hook/rear hook

Active rest - rocky oblique twists with plate

6. Jab/cross/lead hook/rear hook/lead uppercut

Active rest - lunge punching on the heavy bag

7. Jab/cross/lead hook/rear hook/lead uppercut/rear uppercut

Active rest - plate halo rotations

8. Freestyle - outside boxing

   
   

   16 minute HIIT on heavy bag - speed and power alternate 8 x rounds of 2 minutes (8 x 10 seconds with 10 second intervals) 1 minute rest between 2 minute rounds