ADVANCED

An advanced boxing session focusing on technique, conditioning, and sparring. Here’s a structured plan for a 90 -minute session:

Warm-Up (6 minutes)

1. Jump Rope - 2 minutes at a steady pace.

2. Dynamic Stretching - Arm circles, leg swings, lunge with rotation (2 minutes).

3. Shadow Boxing - 2 minutes, focusing on footwork and combinations.

Technical Drills (34 minutes)

1. Pad Work (17 minutes):

   • Work with James on some of his 30 combinations.

   • Focus on accuracy and power.

2. Defense Drills (17 minutes):

   • Slip and roll under punches.

   • Work on counter-punching and parrying.

   • Footwork

Conditioning (20 minutes)

1. Interval Bag Work:

   • 3-minute rounds on the heavy bag with 30 seconds of rest.

   • Focus on high-intensity combinations (power punches, speed work).

2. Agility Drills (10 minutes):

   • Ladder drills or cone sprints to improve foot speed.

Sparring (24 minutes)

1. Controlled Sparring:

   • 6 rounds of 2-3 minutes with 1-minute rest.

   • Focus on applying techniques from the session.

Cool Down (6 minutes)

1. Static Stretching:

   • Focus on major muscle groups, especially shoulders, legs, and back.

Safety

• James always uses approved safety gear: headguard, gloves, and mouthguard during sparring.

• Ensures hydration throughout the session.

• Adjusts the intensity based on your experience, fitness level and goals.