Boxing 101
Mastering the Basics
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Boxing 101 - Mastering the Basics 5 Key Strategies
Boxing has always been a great way to train and to get 5 Key Boxing Strategies
into shape. Over the last few years boxing has been a
1. Authentic Boxing Technique
very popular tool for personal trainers to help their clients
achieve their desired goals. With this increasing popularity 2. Structure
many people who are new to the fitness industry have
3. Strategy
been putting their clients through their paces with mixed
success. Some do it well some not so well, and ultimately 4. Timing, Body Movement & Weight Transfer
they can put their clients at risk of injury and also their 5. Evasion & Defensive Drills
workout is often less effective.
The performance boxing model objectives are to progress
Authentic Boxing Technique
you through the four stages of performance; Technique,
Teaching, Tactics and eventually the Title Fight! Authentic boxing technique is the foundation of both
the Performance Boxing Course and the Advanced
Boxing Course.
Authentic boxing technique is what separates our course
TITLE
FIGHT from many of the other boxing courses on the market; it
is because our courses are designed and implemented by
TACTICS the world best boxing trainers and often you will see some
of the world’s best boxers presenting part of the course.
TEACHING Not only is having correct technique essential for the
safety of the client and the trainer, it gives the client a
TECHNIQUE greater workout, enables them to develop more power
and has greater recruitment and muscle innervation which
results in a greater caloric expenditure.
Technique – firstly you must learn the correct technique Authentic boxing technique is all about how to stand
yourself. This includes how to stand, move and punch. how to move and how to punch. Not only will this give
This is the key to be able to generate speed, power, you a greater workout it will lesson the risk of injury and
endurance and develop strength co-ordination and increase the levels of enjoyment of your sessions to
sharpen your reflexes your clients.
Teaching – Secondly you learn how to teach. Knowing
and teaching are two different things. To successfully Structure
instruct someone to both box (stand, move and punch)
The structure of a session should always follow the
and how to safely and effectively use focus pads first you
sequence of
need to be proficient yourself and then master the art of
teaching and communication to enable your client to warm up – conditioning – cool down
understand what you want them to do.
Structuring boxing within your personal training session is
Tactics – This is where we go deeper and learn advance something you need to consider first. i.e. Do you plan to
conditioning drills on how to use boxing as a cross do weights or core stability before you include boxing in
training method for sporting teams, athlete’s and your session? Or do you plan to do boxing first?
advanced trainers who want to push their limits. At this
stage you have mastered the basic and now it is time to The rule is start your session with whatever your priority is.
get more advanced with work rest ratios, combinations Generally boxing should be considered a separate part of
and integrate boxing into your participants training goals. your session, do not try and combine core work and
Title Fight – is the peak of the performance boxing boxing. If you are going to do core work do core work,
model. This is where you start moving and training like then boxing same applies for resistance training.
a professional boxer. Including how to safely do body The structure within your boxing session include the
work light sparring and a variety of boxing specific drills following options:
Performance Training institute Boxing 101 - Mastering the Basics | page 2
• Continuous boxing for endurance Strategy
• Rounds, where you can manipulate your work rest Strategy is all about how to put combinations together
ratio’s i.e. 3 minute round with 30 second rest and why certain combinations or movements are put
together. Once you have an understanding of boxing
• Combinations/ graded combinations; using a set
strategy you will never struggle to come up with
combination for a certain number of repetitions then
combinations that keep you workout fresh and exciting.
gradually adding in extra punches or movements to
You shouldn’t have to rely on list of combinations written
the combination in a sequential manner
by someone else and often these combinations are just
• Reflex Style/Freestyle: this is where you put the workout a group of punches thrown together.
together as you go. You may call the punches out as
Understanding boxing strategy gives you the ability to
you go or use the reflex style where you hold the pads
conduct workouts like a professional boxing trainer.
up and the client has to react and hit them. If you have
a thorough understanding of strategy you can conduct
a very challenging and effective workout together. Timing, Body Movement and weight transfer
• Technique: this is where the focus is purely on Timing, body movement and weight transfer is what
technique; ideally this should occur as a part of every separates a beginner from the advance trainer and if
session. You may chose to focus on one punch i.e. you can teach your clients these concepts they will reap
focus on the left hook for that session and you use the benefits.
different teaching strategies to work on that one area.
Be careful to choose one maximum two aspects to Evasion and Defensive Drills
work on as trying to be too specific with every aspect
will only confuse and frustrate your client. Evasion and defensive drill can add a fun component to
your session. Borrowing from these strategies of ducking,
You can chose to have your session consist of a blocking and evading a punch can add more variety and
combination of structures, so the types of workouts authenticity to your session.
and variety is only limited by you imagination.
Performance Training institute Boxing 101 - Mastering the Basics | page 3
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Performance Training Institute Pty Ltd PO Box 881, Cronulla NSW 2230
P 02 9544 5577 F 02 9544 5588 [email protected]
