Warm Up 2×3 min rounds of jump rope, 30 seconds of rest 10 squats, 10 push ups in between rounds Shadowboxing R1. Footwork, fakes, feints, and defense. No strikes! Hand feint, shoulder feint, hip feint, switch feint, etc. R2. Mix in strikes with the feints….
Origin Story Coach Mike hails from Pleasantville, Iowa (population 1000). He describes it as a quaint little town with nice enough people, but unfortunately a lot of these people aren’t interested in self-growth or open-mindedness. He moved to Boulder, CO with his partner after she…
Objective: The focus this week will be on distance management and using different weapons in different Zones. Warm-up: 1×5 min round jump rope, followed by 20 squats/20 push-ups 1 x 5 min round shadowbox, followed by 20 squats/20 push-ups Bag Rounds (3 min rounds x…
Inside Work! The focus of this heavy bag training session will be to work on your inside game (zone 1). Using a mix of traditional boxing techniques and Muay Thai, this routine will help improve your offense and endurance while in-fighting. Warm-Up: 1 x 3…
01/20 – 01/26 Warm Up 1×5 min round jump rope 1×5 min round shadow box: Min 1: footwork and defense only , Min 2: add lead hand & lead leg, Min 3: add rear leg, Min 4: all weapons, Min 5: full speed, all weapons…
Warm Up– 3 x 2 min jump rope, 30 sec rest– 15 push ups after each round– 3 x 2 min shadow box, 30 sec rest– 15 squats after each round Bag Rounds2 min rounds, 30 seconds rest(After each round, 10 squats or 10 push…
We are recycling through the 6 weeks of heavy bag routines, and this week we are back to #2. The focus of this bag routine is going to be using limited weapons throughout the rounds. We call these “handicap drills.” These drills force us to…
We are going to go back to the top of the order for the heavy bag routines this week. We will revisit all 6 routines again and then start a new cycle! This will give people a chance to catch up on the routines or…
“In-Fighting” The focus of this heavy bag training session will be to work on your inside game (zone 1). Using a mix of traditional boxing techniques and Muay Thai, this routine will help improve your offense and endurance while “in-fighting.” Warm Up 1 x 3…
“Endurance” The focus of this Session is going to be about endurance and varying the clock for each portion of the session. This is a great tool to mix it up and keep the body guessing. It is also a great way to work on…