If you’re short on cash and want to look into training at home, you’ve come to the right place. Just as a reminder, I am not a licensed professional trainer so make sure to consult your physician before doing anything. Because this is a smashboxing event there are two sides to this. You need to prepare your boxing skills and your smash skills.
Make sure that you aren’t over training, 2 weeks before your fight limit your training to 1 hour a day. Keep up your daily cardio but focus on speed and agility.
You are preparing for three rounds of boxing, but you need to train like you’re fighting six.
Now your goal is to train smart. Who is your opponent? Are there videos of them fighting? Videos playing? How tall are they? Are they known for anything?
Don’t wait for other people to answer these questions for you, be proactive and do your own research on your opponent. You need to have a game plan for defense and attack; watching your opponent and learning is a fundamental aspects of winning and fighting.
Please please, stretch your body, drink lots of water, and get ample rest.
Below are videos of EXAMPLE training regimens that will teach you the basics. These are all prepared by our lovely host: Pure Fitness Martial Arts, they are the best!
Home Workout 1:
Head-movement: ABC's
Combo: 1-2-2-3-3-6 10x slow, 10x medium, 10x full speed
Combo: 1-2-2-3-3-6 w/slips 10x slow, 10x medium, 10x full speed
Combo: 1-2-2-3-3-6 w/weaves 10x slow, 10x medium, 10x full speed
Conditioning:
Caterpillar push-ups 5 reps walk back = 1 set, up to 5. Repeat 5x
Reverse Lunges w/ knee raise 10x each leg = 1 set up to 3 sets
Diamond push-ups 3 sets of 10.
HOME WORKOUT 2
Footwork and Body Shots
Object on ground:
3 Rounds 1 minute each, 30 seconds rest
- Flash circles:
- Boxer steps clockwise, left-right-left-right straight punches (1-2-1-2, or Flash)
- Boxer steps counterclockwise, Flash
- Quarter turns:
- Pivot 90 degrees clockwise (from facing 12 o’clock to facing 3 o’clock), squat with high guard (Bob). Complete circle back to facing 12 o’clock
- Pivot 90 degrees counterclockwise (from facing 12 o’clock to facing 9 o’clock), Bob. Complete circle back to facing 12 o’clock
- Quarter turns with body head shots:
1.Quarter turn clockwise, throw two right hooks body then head (8-4)
2.Quarter turn counterclockwise, throw two left hooks body then head (7-3)
- Combo of the day:
- Lead straight, right straight, lead block, rear block, lead body hook, lead head hook, rear body hook, rear head hook (1-2, LB-RB, 7-3, 8-4)
Round 1: 50 reps, 30 seconds of rest
Round 2: 10 reps maximum speed, 10 seconds rest
Round 3: 10 reps maximum speed, 10 seconds rest
Round 4: 10 reps maximum speed, 10 seconds rest
Core: 30x Snow angels, reverse snow angels, knee tucks, reverse sit ups
End with shadowboxing cool-down
HOME WORKOUT 3
30 sec Lead Block - Rear Block
30 sec Body Weight Squats
1 min Boxer Step
30 sec Run &Gun
1 min Forward & Backward Block 1-2
30 sec Down-ups
1 min Forward Backward 1-2
30 sec Down-ups
1 min Forward 1-2 Backward Block
30 sec Down-ups
1 min Forward Block Backward 1-2
30 sec Down-ups
2 mins Shadow Boxing
Slip Rope Drills: (for this workout you will need a timer and some sort of rope)
Warm-up: classic bob and weave forward and backward - 2 minutes
Rounds are 2 minutes on the clock. 1:30 of technique, last 30s tuck-jumps
Round 1.) 1-2 pyramids (Lead jab - rear cross). Each 1-2 combination counts as one repetition. Complete one rep on the left side, roll to the right, complete one rep on the right side, roll back to the left. Continue onto two reps on each side, etc… Go until 1:30 and do your tuck-jumps
Round 2.) Roll to the left side and throw two hooks (body then head), roll to the right side and throw two hooks (body then head). You better not be dropping that opposite side guarding hand! Keep it tight to your chin/ribs and don’t let the rope hit your face. Last 30s - tuck-jumps
Round 3.) Another angle we can use the slip rope. Throw a jab towards the rope, step and level change under to throw a 7 (lead hook to the body), step back out and throw two jabs to reset. Last 30s - tuck jumps
Round 4.) Start with the rope by your lead hand (right side of rope for orthodox fighters), throw a jab, roll to the other side, 5-2-3 (lead uppercut - rear cross - lead hook) and roll back to the starting side, and repeat. Last 30s - tuck-jumps
Round 5.) Start with the rope by your rear hand (left side of rope for orthodox fighters), throw a 1-2, roll to the other side, 6-3-2 (rear uppercut - lead hook - rear cross) and roll back to the starting side, and repeat. Last 30s - tuck jumps
Round 6.) Cool down with some freestyle shadow boxing using the rope! Hopefully you now have new tricks up your sleeve after these drills.
ANGLES
In this video Coach Sean and Coach Dylan are showing two different ways to create an angle to the right (orthodox) and also ideas on what to throw from that angle. Both are fantastic options and can be practiced with or without a partner. Angles are an excellent example of something everyone can work on when stuck at home.