● No partner or equipment needed–substitute any heavy bag work for hard shadowboxing that follows the

same instructions.
● Structure your training week with 3 days “on” and 1 day “off,” separating these two 3-day blocks with a
dedicated or active-rest day

DAY 1 DAY 2 DAY 3

All-round boxing skills and drills Boxing fundamentals / Outside Boxing conditioning and defense
fighting

● Footwork Warm-Up 3 ● Footwork Warm-Up 2 ● 3 x 3-minute rounds jump-

(Appendix C) (Appendix B) rope

● Heavy Bag Workout 1 ● Heavy Bag Workout 3 ● Heavy Bag Workout 2

(Appendix E) (Appendix G) (Appendix F)

4x3-minute rounds finisher: ● 3 x 3-minute any defensive ● 6 x 3-minute any defensive

● 30s mountain climbers drill (Appendix I) drill (Appendix I)
● 30s burpees
● 30s jumping jacks Core circuit: ● 2 x 3-minute rounds
● Repeat 2x. ● V-ups x 10 shadowboxing cool-down
● Rest 60-seconds between ● Leg raise x 10
rounds. ● Shoulder touches from
plank position x 10 per side
● Back extension x 10
● Bicycle crunches x 10
● Rest 30-seconds between
rounds, repeat 5x.

DAY 4 DAY 5 DAY 6

Closing the gap / Inside fighting Boxing conditioning Fundamental techniques

● Footwork Warm-Up 4 ● 4 x 3-minute rounds jump- ● 3 x 3-minute round head

(Appendix D) rope slot drill (Appendix I)

● Heavy Bag Workout 3 ● Heavy Bag Workout 2 ● 3 x 3-minute round Rope

(Appendix E) (Appendix F) drill (Appendix I)
4x3-minute rounds finisher:
● 1 x 3-minute Rope drill ● 30s mountain climbers ● Heavy Bag Workout 4
(Appendix I) ● 30s burpees (Appendix H)
● 1 x 3-minute Guard drill ● 30s jumping jacks
(Appendix I) ● Repeat 2x. ● Footwork Warm-Up 1
● 1 x 3-minute 1-2s drill ● Rest 60-seconds between (Appendix A)
● 1 x 3-minute 1-2-3s drill rounds.
(Appendix I)

5 rounds floor work circuit:

● Push-ups x 10
● Shoulder touches from
plank position x 10 per side
● Mountain climbers x 20 (2-
count)
● High guard wall sit x 60-
seconds
● Rest 60-seconds between
rounds.
Appendices
Appendix A – Footwork Warm-Up 1
Perform each of the following drills for 2 x 2-minute rounds (beginner) or 2 x 3-minute rounds
(advanced) with 45-second rest periods:

1. Square drill A–Drill basic linear footwork and build a strong foundation:
a. Place an object on the ground in front of you and take a fighting stance. Use a
water bottle, boxing glove, hand wrap, rock–anything will do.
b. Using basic stepping footwork (e.g. step with the foot closest to the direction
you’re going, then move the other foot the same distance to recover your stance)
move around the object in the shape of a square with sides 4-5 steps long. Keep
the object in the center of your “square” for the duration of the drill, changing
directions when you reach a corner. This means you will face one direction or
wall for the duration of the drill.
c. Vary the speed and length of your steps. Change guards, levels, and head
positions as you move. But focus on your feet–step quickly, with balance, and
with proper context in mind (i.e. step more firmly and ground your feet when
thinking about close-range fighting; stay lighter on your feet when thinking about
long-range fighting). Push the pace; get tired!
d. Add feints, jabs, and defense in round 2.

2. Circle drill A–Drill basic circling and stay locked on-target with a well-oriented stance at
all times:
a. Take a fighting stance facing the same object used in the previous drill.
b. Using basic circling footwork (e.g. stepping around the target with the foot closest
to the direction you’re moving, turning your stance simultaneously to keep your
center-line pointed directly at the target, then moving the back foot the same
direction to recover your basic foot position), circle the object on the ground as
though it were an opponent. Keep your center-line locked onto the object at all
times–always turn the hips and shoulders slightly with the first circle step.
c. Vary the speed and length of your steps, as well as your distance from the target.
Change guards, levels, and head positions as you move in ways that make
sense at your current range (e.g. long range at long range, high guard or L-guard
at mid-range).
d. Add feints, jabs, and defense in round 2.

3. Half step drill A (backwards and forth)–Drill basic linear half-steps for better feints,
set-ups, pulls, and stick-and-move attacks:
a. Take a fighting stance facing forward with room in front of you.
b. Using basic linear footwork, step forward 4 times.
 c. On the 5th step, move only your lead foot, keeping the back foot in place. This is
called a “half step” because you did not bring the second foot to recover your
stance. As you make contact with the ground, drive off the ball of the lead foot
and step it back into your original stance.
d. From your original stance, step backwards 4 times using basic linear footwork.
e. On the 5th step, move only your rear foot, keeping the lead foot in place (i.e. half-
stepping). As you make contact with the ground, drive off the ball of the back foot
and step it back into your original stance.
f. Repeat this sequence, moving up and down the line, focusing on the transition
from half step, to recovery, to immediate changing directions, which involves two
separate “push off” motions with the active foot. Smooth it out and keep moving
for the entire drill.
g. Add jabs as you half-step forward with the lead foot (i.e. jabbing in, bouncing
out), and crosses while you half-step the rear foot back into your stance (i.e. pull
counter with stepping cross).
h. Push the pace; get tired!
i. Add feints, defense, and punches moving forwards and backwards in round 2.

4. Half step drill B (left and right)–Drill basic lateral half-steps for better feints, pivot and
shuffle step set-ups, slips, and offline power attacks:
a. Take a fighting stance facing forward with room to either side of you.
b. Using basic lateral footwork, step right 4 times.
c. On the 5th step, move only your rear foot to the right, keeping the lead foot in
place. This is called a “half step” because only the first foot moved–you did not
bring the second foot to recover your stance. Turn the body slightly as though
you were slipping to the right. As you make contact with the ground, drive off the
ball of the rear foot and step it back into your original stance.
d. From your original stance, step left 4 times using basic lateral footwork.
e. On the 5th step, move only your lead foot to the left, keeping the rear foot in
place (i.e. half-stepping). Turn the body slightly as though you were slipping to
the left. As you make contact with the ground, drive off the ball of the lead foot
and step it back into your original stance.
f. Repeat this sequence, moving left and right along the line, focusing on the
transition from half step, to recovery, to immediately changing directions, which
involves two separate “push off” motions with the active foot. Smooth it out and
keep moving for the entire drill.
g. As you recover your foot while half stepping in either direction, add a power
punch with the same hand (e.g. after half-stepping with the lead foot, step back
into your stance with a powerful lead hook).
h. Push the pace; get tired!
i. Add feints, defense, and punches while moving left and right in round 2.
Appendix B – Footwork Warm-Up 2
Perform each of the following drills for 2 x 2-minute rounds (beginners) or 2 x 3-minute rounds
(advanced) with 45-second rest periods:

1. Triangle step drill A–Drill the basic triangle step, as discussed in our triangle step
video, and unlock a valuable tool for recovery, disengagement, and ring generalship:
a. Take a fighting stance facing the same object used in the previous drill. Stand so
that your lead foot is close to the object–this represents you being in range of
your opponent.
b. While in fighting range, work freestyle, mixing offense and defense while circling
the opponent with small, subtle steps.
c. Throughout the round, triangle-step to a neutral stance (i.e. shift the lead leg
back beside the rear foot, just beyond shoulder’s width apart), then shuffle in the
direction of your choosing. This represents a full disengagement, where you
triangle-step out of range of your opponent and use the shuffle to reposition
yourself in the ring or recover, as discussed in our triangle step video. When
you’re ready to re-engage, step the lead foot forward, close to the object, and
turn the body back into a fighting position, resuming your freestyle work. Aim for
20-30 repetitions of the triangle step disengagement, broken up by fighting
intervals.

2. Square drill B (marching)–Reinforce footwork fundamentals with “marching” technique

and build same-side coordination for better punching on the move:
a. Place an object on the ground in front of you and take a fighting stance. Use a
water bottle, boxing glove, hand wrap, rock–anything will do.
b. Using basic “marching” technique (e.g. punching as you step with the same-side
hand), move around the object in the shape of a square, throwing smooth
punches with every step. Do not punch hard, but achieve full extension. Throw
any punches, but keep alternating left and right hands for the duration of the drill
to keep your “march” steady (e.g. jab as you half step with the lead foot, turning
the body, then cross as you half-step the back foot to recover your stance,
turning the body). Keep the object in the center of your “square” for the duration
of the drill, changing directions when you reach a corner. This means you will
face one direction or wall for the duration of the drill.
c. Vary the speed and length of your steps and punches–throw the same punches
in different ways. Change guards, levels, and head positions as you move.

3. Circle drill B (marching)–Practice “marching” while circling to improve your ability to

occupy the opponent while creating angles:
a. Take a fighting stance facing the same object used in the previous drill.
b. Using the marching technique described in Square drill B, circle the object,
punching with the same-side hand as you turn the body with every half-step. For
example, if I circle to my right, I can throw a cross as I step my right foot
 (because the weight is moving to the front foot and my body is already turning to
face the opponent), then a hook or other lead-handed punch as I step my left foot
(because the weight is moving to the back foot). Do not punch hard, but achieve
full extension. Stay facing the object at all times.
c. Vary the speed and length of your steps, as well as your distance from the target.
Change guards, levels, and head positions as you move in ways that make
sense at your current range (e.g. long range at long range, high guard or L-guard
at mid-range).
d. Add feints, jabs, and defense in round 2.

Appendix C – Footwork Warm-Up 3

Perform each of the following drills for 1 x 2-minute rounds (beginners) or 1 x 3-minute rounds
(advanced) with 45-second rest periods:

1. Half step drill A (backwards and forward)–as described in Appendix A.

2. Half step drill B (left and right)–as described in Appendix A.

3. Circle drill B (marching)–as described in Appendix B.

Perform each of the following drills for 2 x 2-minute rounds (beginners) or 2 x 3-minute rounds
(advanced) with 45-second rest periods:

1. Back step-shuffle drill A–close the gap and create power-punching angles, as
demonstrated in the back step-shuffle video.
a. Place an object on the ground in front of you and take a fighting stance. Use a
water bottle, boxing glove, hand wrap, rock–anything will do.
b. Using a basic back step-shuffle (technique video), move around the object in a
circle towards your rear hand side. By the 4th repetition, you should be back at
the starting point.
c. Choose a punch or combination to drill. Throw your chosen punch(es) as soon as
you land, striving to follow-up as fast as possible without compromising your
balance.

2. Front step-shuffle drill A–explode off-line and set up power punches, as demonstrated
in the front step-shuffle video.
a. Place an object on the ground in front of you and take a fighting stance. Use a
water bottle, boxing glove, hand wrap, rock–anything will do.
b. Using a basic front step-shuffle (technique video), move around the object in a
circle towards your lead hand side. By the 4th repetition, you should be back at
the starting point.
 c. Choose a punch or combination to drill. Throw your chosen punch(es) as soon as
you land, striving to follow-up as fast as possible without compromising your
balance.

Appendix D – Footwork Warm-Up 4

Perform each of the following drills for 2 x 2-minute rounds (beginners) or 2 x 3-minute rounds
(advanced) with 45-second rest periods:

1. Square drill A–as described in Appendix A.

2. Half step drill C (forward and backwards, bumping in)–Mix linear movement, half-steps,
and bump-in techniques to close the gap and set up big punches:
a. Take a fighting stance facing forward with room in front of you.
b. Using basic linear footwork, step forward 4 times.
c. On the 5th step, use a “half-step”–move only your lead foot, keeping the back
foot in place. As you make contact with the ground, drive off the ball of the lead
foot and step it back into your original stance. This represents feinting forward
movement.
d. From your original stance, bump in (technique video). Follow up as desired–
shove your imaginary opponent and punch (the opponent stands their ground
and you need to make space), continue moving forward (the opponent has
moved backwards), etc.
e. From your new position, step backwards 4 times.
f. On the 5th step, move only your rear foot, keeping the lead foot in place (i.e. half-
stepping). As you make contact with the ground, drive off the ball of the back foot
and step it back into your original stance.
g. Repeat this sequence, moving up and down the line and “bumping in” after half-
stepping forward.

3. Half-step drill D (left and right, step-shuffling)–Drill a mix of lateral movement, half-
steps, and step-shuffles to set up dominant angles and powerful off-line punches:
a. Take a fighting stance facing forward with room to either side of you.
b. Using basic lateral footwork, step right 4 times.
c. On the 5th step, you have two options:
i. Perform a “half-step,” moving only your rear foot to the right and keeping
the lead foot in place. Turn the body slightly as though you were slipping
to the right. As soon as you make contact with the ground, drive off the
ball of the rear foot and step it back into your original stance. This
represents feinting the step-shuffle.
ii. Perform a back step-shuffle (technique video) and follow-up with punches
of your choosing. Finally, perform a front step-shuffle to get back on the
line.
d. From your original stance, step left 4 times using basic lateral footwork.
 e. Once again, on the 5th step, you have two options:
i. Perform a “half-step,” moving only your lead foot to the left and keeping
the rear foot in place. Turn the body slightly as though you were slipping
to the left. As soon as you make contact with the ground, drive off the ball
of the lead foot and step it back into your original stance.
ii. Perform a front step-shuffle (technique video) and follow-up with punches
of your choosing. Finally, perform a back step-shuffle to get back on the
line.
f. Repeat this sequence, moving left and right along the line, choosing either to
feint the step-shuffle and change directions, or commit to the angle change and
follow up with punches.

Appendix E – Heavy Bag Workout 1

Perform each round for 3-minutes with 1-minute rest periods unless otherwise directed:

1. Round 1–Jab-only. Throw your jab in as many different ways as possible: jab and slip,
slip and jab, parry and jab, jab straight from high guard, up-jab from low guard, double
jab, triple jab, post with the hand, create defensive traffic, jab the air, duck and jab, etc.
Move left and right, and mix in any footwork techniques.
2. Rounds 2-5–Freestyle. Work the bag however you please. Finish each round strong,
focusing on power punching for the last 30 seconds of rounds 2 and 4, and non-stop
speed punching for the last 30 seconds of rounds 3 and 5.
3. Round 6–Flow punch-out. Punch non-stop at low intensity, emphasizing clean
transitions and full extension, repeating the following circuit 2 times:
a. 30 seconds 1-2s (jab-cross)
b. 30 seconds 11-6B (jab-jab-rear uppercut to the body)
c. 30 seconds 3-2 (hook-cross)
4. Round 7–Power punch-out. Throw only single power punches, snapping right back to
guard between shots. If you need to rest at any point, bump in and lean or grab.
5. Round 8–Defensive traffic. Use different punches and long guard options to create
defensive traffic, blocking the imaginary opponent’s punch lanes and controlling their
gloves. Occasionally mix in punches off of these controls.

Appendix F – Heavy Bag Workout 2

Perform each round for 3-minutes with 1-minute rest periods unless otherwise directed:

1. Round 1–Jab-only. Throw your jab in as many different ways as possible: jab and slip,
slip and jab, parry and jab, jab straight from high guard, up-jab from low guard, double
jab, triple jab, post with the hand, create defensive traffic, jab the air, duck and jab, etc.
Move left and right, and mix in any footwork techniques.
 2. Round 2–Straight punches only. Work the jab and cross in any combination. Attack
the head and body. Mix in defensive traffic and light punches with power shots. Combine
offense and defense–parry 1-2, slip the jab 2-1-1, slip the cross 1-1-2-1, block from high
guard 1-2-1-2.
3. Round 3–Ladders. Work a simple ladder drill that builds up to a powerful 1-2-3-2 (jab-
cross-hook-cross): jab, jab-cross, jab-cross-hook, jab-cross-hook-cross. Take a few
moments between each ladder “rung” to change the angle, feint, or change the distance.
Try to work in as many different set-ups and jab, cross, and hook variations as possible.
4. Round 4–Power boxing. Use explosive footwork to create angles for powerful punches,
repeating the following sequence 2 times:
a. 30 seconds back step-shuffle + power 3 (hook)
b. 15 seconds slow circling right (recovery)
c. 30 seconds front step-shuffle + power 2 (cross)
d. 15 seconds slow circling left (recovery)
5. Round 5–Flow punch-out. Punch non-stop at low intensity, emphasizing clean
transitions and full extension, repeating the following circuit 2 times:
a. 30 seconds 5B-6B-3 (lead uppercut to the body, rear uppercut to the body, lead
hook)
b. 30 seconds 11-4 (jab-jab-overhand right)
c. 30 seconds 3-4B (lead hook, rear hook to the body)
6. Round 6–Jab-only, switch stances. Work from the opposite stance (southpaw for
orthodoxes and vice versa) to promote balance, uni-lateral development, and
coordination. Use all your different jab options, as per round 1.

Appendix G – Heavy Bag Workout 3

Perform each round for 3-minutes with 1-minute rest periods unless otherwise directed:

1. Round 1–Jab-only. Throw your jab in as many different ways as possible: jab and slip,
slip and jab, parry and jab, jab straight from high guard, up-jab from low guard, double
jab, triple jab, post with the hand, create defensive traffic, jab the air, duck and jab, etc.
Move left and right, and mix in any footwork techniques.
2. Round 2–Perfect a combination. Pick a combination to work for the entire round. You
have the option of throwing every punch the same way to refine specific techniques, or
trying to throw the same combination as many different ways as possible.
3. Round 3–Speed drill. Throw and retract every punch as fast as possible, with no fewer
than 3 punches per combination. Maintain this pace for the whole round.
4. Round 4–Outside drill. Box on the outside for 3 minutes straight as though you’re the
taller fighter. Practice circling the bag in both directions while throwing sharp jabs and
crosses. Get active with your feints and long guard, parrying imaginary punches early
and countering with rangy shots. Avoid standing still.
5. Round 5–Inside drill. Work the entire round from the inside. Fight up close, ripping
hooks, uppercuts, and body shots. Mix in head movement, bobbing and weaving under
imaginary punches. Practice all the techniques covered in our inside fighting video.
 6. Round 6–Freestyle flow punch-out. Punch, move your head, and defend non-stop at
low intensity, emphasizing clean transitions, balance, and sustained effort. Do not move
your feet, just flow through all your techniques.

Appendix H – Heavy Bag Workout 4

Perform each round for 2 minutes with 1-minute rest periods unless otherwise directed:

1. Round 1–Jab only. Get as many reps as possible on your various jabs. Focus on
minimizing telegraphing, maximizing power, and cutting down the time it takes to retract
the punch.
2. Round 2–Cross only. Focus on rotating the entire body in one piece and keeping the
lead hand on your face.
3. Round 3–Hook only. Focus on erasing tells, twisting the body in one piece, and
keeping the back hand high.
4. Round 4–Overhand only. Alternate between inside flips (slipping the head over the
lead foot) and throwing the overhand with this same head-slot change. Focus on arcing
the punch over the imaginary opponent’s jab hand and keeping the lead hand on the
face.
5. Round 5–Body hooks. Throw sharp combinations of left and right body hooks (e.g. 4B-
3B-4B or 3B-4B-3B), focusing on changing levels and switching head slots with each
punch. Mix up the entries into each combination–jabs, shoves, side steps, slips, etc.
6. Round 6–Tabata punch-out. Alternate 20-seconds of high-intensity freestyle offense
with 10-seconds of rest for 8 rounds, totaling 4-minutes.

Appendix I – Defensive Drills

Perform any of the following drills for 3 x 3-minute rounds as indicated unless otherwise
directed:
● Head slot drill–Choose a reference point. Use a spot on the wall, a tree, or a ring post,
or a vertical tape line. Take a fighting stance facing the reference point and practice
slipping left and right, ducking underneath, and weaving up to either side of the vertical
line. Add punches before, during, and after head slot changes as desired.
● Rope drill–Stretch a hand wrap or rope across the room and move up and down,
weaving underneath the line and firing with punches. Practice moving your forearms into
the rope and counter-punching to simulate “meeting” hooks and overhangs with vertical-
armed parries.
● 1-2s. Practice defending the 1-2 (jab-cross) in as many different ways as you can think.
For example, you could parry-block, slip-slip, slip-duck, slip-pull, pull-duck, parry-elbow
lift, etc.
● 1-2-3s. Practice evading the 1-2-3 (jab-cross-hook). Slip the imaginary jab to the
outside, slip outside the cross, then either duck, weave, or pull to defend the hook. Move
around your workout area in between head movement “combinations.”
● Guard drill. Take small steps circling away from your imaginary opponent as you work
all your hand, forearm, shoulder, and elbow blocks from different guards as follows:
○ 30-seconds high-guard position
○ 30-seconds low-guard position
○ 30-seconds L-guard / “prevent defense” position