Boxing Training

10 Day Bodyweight and Boxing Basic Training

11 Lessons Beginner

About this course

This course aims to teach you some boxing fundamentals and get you started on a boxing training program.  Keep in mind that this is an introduction to boxing and is designed to get and keep people interested in the sport. There’s a lot more to learn when you’re done with this – but we’ll cover that in about 10 days.

Over these next 10 days, you will train like a boxer.  You’ll learn how to get into a boxing stance, how to move and how to punch.  You’ll use those skills in boxing workouts and we’ll start your conditioning with full body body weight workouts. 

You can follow this training plan with absolutely no equipment by substituting shadow boxing for heavy bag work, but I highly recommend you have access to a heavy bag, bag gloves, hand wraps, and a jump rope.  You’re robbing yourself of pure awesomeness if you aren’t actually hitting the bag.  Boxon.

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Course Structure

Introduction to Boxing

Get Ready to Box 1 Lesson


Today, I'm aiming to get  you hooked on boxing and to do that, there are a couple things to do that will help you stay on track for the next 10 days.  So today is about understanding the upcoming training, sharing your story, and getting ready to start down the road to becoming a boxer.

Introduction to Boxing

Day 1 1 Lesson

Day 1: Initial Progress Report – Wrap Hands – Make Fist – Bodyweight A

The best boxers not only protect themselves and others with the right equipment, but they develop a strong foundation and master the basics.  Not only will you learn how to wrap your hands today, but you'll learn how to properly make a fist and punch to prevent injury.

Introduction to Boxing

Day 2 1 Lesson

Day 2: Stance and Guard – Footwork – Bodyweight B

Today, you'll learn how to get in to your boxing guard, hold your hands and head, and move around like a boxer. Boxing footwork is a key skill and something you'll be practicing for years.  The more "fleet of foot" you are, the quicker you'll be, and the more success you'll have.  Don't neglect the footwork.

Introduction to Boxing

Day 3 1 Lesson

Day 3: Boxing Punches – Punch Numbering – Jab – Straight Right – Bodyweight C

Today you learn some boxing offense.  First you'll learn about boxing punches and how/why coaches number them.  Then you'll learn to throw the most important punch in boxing - the jab.  You'll also find out when to use it.  Once you have the jab ready to go, we'll add in a straight right (or left) so you also have a power punch in your toolbox. 

Introduction to Boxing

Day 4 1 Lesson

Day 4: Rest and Recovery – Shadow Boxing

You've got three fairly intense body weight workouts behind you.  Today is a day for rest and recovery - but that doesn't mean you aren't going to learn something.  While your body rests and recovers, we'll cover shadowboxing so you're ready for the upcoming boxing workouts.

Introduction to Boxing

Day 5 1 Lesson

Day 5: Boxing Combinations – 1-2 – Boxing Training

Now that you have two punches in your arsenal you can use them together in boxing combinations like the famous 1-2 which you'll try out today.  As you add more punches you'll be able to throw more complex combinations with devastating effect.  Today will also be your first full boxing workout.

Introduction to Boxing

Day 6 1 Lesson

Day 6: Boxing Defense – Forearm Block Against Straights – Bodyweight D

You're going to end up in a defensive posture sooner or later.  Your opponent is going to throw punches at you and knowing how to block them instead of letting them bounce of your skull is a skill I'm sure you want to learn.  Learn it and learn it well...(add it to your daily rituals).

Introduction to Boxing

Day 7 1 Lesson

Day 7: Rest and Recovery - Science of Boxing

Boxing strategy is something I doubt you will ever master.  You can always get deeper into it.  At it's root level - boxing is combat and philosophers and great thinkers have devoted their entire lives to trying to understand warfare and combat.  There are the mental aspects, the physical aspects - and how thousands of factors interact...all that to say is you will never run out of things to learn with boxing.  While you're devoting another day to rest and recovery - you'll learn a bit about boxing strategy.

Introduction to Boxing

Day 8 1 Lesson

Day 8: Forearm Block Against Hooks – Boxing Training

- You're going to get better and better the more you drill the movements and techniques.  That's especially true with blocks.  It's not something you're going to be able to think about before doing - the block has to be instinctual when a punch is launched at you.  The only way to get to that point is by drilling it over and over again until you no longer think about it - it just happens.  Today we'll add another forearm block - this time protecting you from hooks.

Introduction to Boxing

Day 9 1 Lesson

Day 9: Final Progress Report – Bodyweight E

So you've made it to the last day of training - give yourself a pat on the back.  Today is the day you're going to get to see the improvements that even a short period of consistent training can result in.

Introduction to Boxing

Day 10: Now What - Your Next Steps 1 Lesson

Now What – Your Next Steps on Commando Boxing

It's a bit cliche, but it is true that you're never going to be happy if you constantly look forward to the end result of whatever it is you are doing.  With boxing training, you never really get there - it's a lifelong journey if you let it be - and it can be extremely rewarding.  Today we'll explore some options for continuing your boxing journey.