If My Mind Can Conceive It & My Heart Can Believe It,

THEN I CAN ACHIEVE IT!

- Muhammad Ali

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THE BASICS 12 ROUND WORKOUT

March 22, 2020
Filed Under: Boxing News



THE BASICS 12 ROUND WORKOUT


To become a better boxer, its necessary to practice the basics throughout your boxing career. Skills tend to diminish as time goes on and as you learn more advanced aspects of the sport. Always remember, the basics are the foundation of the sport.

Be sure to practice:

  • Centre-line and Boxing Stance (balance and body awareness)
  • The Basic Punches (Jabs, Crosses, 1-2’s)
  • The Footwork (Forward, back, side-to-side)
  • Pivoting (Offensive and Defensive)

Once you have mastered all of the basics, it is also important to put it all together using shadow boxing, heavy bags, double-ended bags etc.

It’s not necessarily the amount of time you spend at practice that counts; it’s what you put into the practice.”


Important Notes:

  • If you do not have access to a bag, simple shadow boxing will be just as effective if not more!
  • Beginners can start with 2 min rounds, however the aim should always be to working at 3 min rounds.

THE WARM UP:

ROUND 1 – Skipping

ROUND 2 – Skipping: Don’t be afraid to try different methods of skipping such as; doubles, crossover, knee highs, alternating legs. Skipping is great for conditioning, and foot work but over time it can get boring so mix it up and have fun.

THE JAB AND THE CROSS:

ROUND 3 – JAB (1) – In Boxing Stance (centre-line) facing the mirror

10 Jabs – 1 pushup – 10 Jabs – 1 burpee

10 Jabs – 2 pushups – 10 Jabs – 2 burpees

Repeat for entire round and each time increasing the push up and burpee by 1. Add a pair of weights when comfortable.

ROUND 4 – CROSS (2) – In Boxing Stance (centre-line) facing the mirror

10 Cross’ – 1 pushup – 10 Cross’ – 1 burpee

10 Cross’ – 2 pushups – 10 Cross’ – 2 burpees

Repeat for entire round and each time increasing the push up and burpee by 1. Add a pair of weights when comfortable.

ROUND 5 – JAB, CROSS (1, 2) – In Boxing Stance (centre-line) facing the mirror

10 1-2’s – 1 pushup – 10 1-2’s – 1 burpee 10 1-2’s’ – 2 pushups – 10 1-2’s – 2 burpees

Repeat for entire round and each time increasing the push up and burpee by 1. Add a pair of weights when comfortable.

THE FOOTWORK:

ROUND 6 – Returning to Centre (Footwork Only) – In Boxing Stance (centre-line) facing the mirror

  • Work forward – backward – side to side footwork.
  • Every time return to centre stop and make sure you are balanced.
  • Repeat for entire round

ROUND 7 – Returning to Centre (Footwork with 1-2’s) – In Boxing Stance (centre-line) facing the mirror

  • Work forward – backward – side to side footwork.
  • Every time you return to centre stop and throw a 1-1-2 to make sure you are balanced.
  • Repeat for entire round

ROUND 8 – Clock Pivoting Drill (Footwork Only) – In Boxing Stance (centre-line) facing the mirror

  • Work defensive pivots always returning to centre-line facing the mirror.
  • EX. Pivot to 3’o clock move forward and back to centre – pivot back to mirror
  • Pivot to 9’o’clock move forward and back to centre – pivot back to mirror
  • Repeat for entire round

ROUND 9 – Clock Pivoting Drill (Footwork with 1-2’s) – In Boxing Stance (centre-line) facing the mirror

  • Work defensive pivots always returning to centre-line facing the mirror.
  • EX. Pivot to 3’o clock move forward and back to centre and throw a 1-1-2
  • Pivot to 9’o’clock move forward and back to centre and throw a 1-1-2
  • Repeat for entire round

THE HEAVY BAG:

ROUND 10 – 1-2-3 Location Pivots using the JAB (1)

  • Use your footwork to move around the bag to location 1, 2, or 3.
  • Only use your jab when your feet are set in boxing stance.
  • Double, triple jabs, to the head to the body keep moving and keep working.

ROUND 111-2-3 Location Pivots using the CROSS (2)

  • Use your footwork to move around the bag to location 1, 2, or 3.
  • Only use your Cross.
  • Make sure your feet are set before throwing your cross.

ROUND 121-2-3 Location Pivots using the JAB-CROSS (1-2)

  • Use your footwork to move around the bag to location 1, 2, or 3.
  • Only use your Jabs and Crosses. Make sure your feet are set before throwing your punches.
  • Try throwing different combinations like; 1-1-2, 1-2-1, 1-2-1-2, mix it up.

COOL DOWN:

As much time as you put into building your skills, you need to place as much importance on taking care of your body. Always make sure you cool down with a stretch and time to reflect and log your training!