CHAMPS TRAINING CAMP – WEEK #3

DEC 8–14, 2025

Week 3 builds on the Champs Training Camp Foundations cycle with focused work on jabs, angles, defense, rotational power, and conditioning. Each class follows the same structure: brief and warm-up, four blocks, and a short cooldown.

This page is a simple class map so you know what we’re working on in each block. Timing and coaching cues are handled live in class.

Weekly Training Schedule

FOUNDATIONS • POWER • ENGINE

Monday – FOUNDATIONS
Jab, Footwork & Angles
  • Daily focus: sharp, consistent jab and clean footwork.
  • Light joint prep: shoulders, hips, ankles.
  • March in boxing stance with guard up.
  • Forward and backward steps in stance.
  • Short shadowboxing round using only the jab.
  • Stance and guard reset, jab from a balanced base.
  • Static jab with quick snap and return to guard.
  • Step-in jab and step-out jab.
  • Double jab and triple jab variations.
  • Jab to head and jab to body (controlled level change).
  • Forward, backward, and lateral step patterns with the jab.
  • Jab while stepping to the outside angle.
  • Jab, pivot, and reset around the bag or cone marker.
  • Light bag or partner target drill: touch with jabs while staying balanced.
  • 1–2 (jab–cross) with footwork.
  • 1–1–2 and 1–2–1 combinations.
  • Jab–cross, move, jab–cross on the bag or in shadowboxing.
  • Conditioning rounds mixing jabs with simple movement patterns.
  • Continuous jab flow around the bag or room with angle changes.
  • Occasional jab to body mixed with head-level jabs.
  • Short bursts of double and triple jabs mixed into the flow.
  • Neck, shoulder, and chest stretch.
  • Gentle forearm and wrist stretch.
  • Short breathing reset before leaving the floor.
Tuesday – POWER
Rotational Strength & Hooks
  • Daily focus: building rotational strength for hooks and power punches.
  • Dynamic warm-up for hips, thoracic spine, and shoulders.
  • Light shadowboxing with slow, controlled hooks and uppercuts.
  • KB or DB deadlift to upright row (controlled tempo).
  • Half-kneeling band or cable chop.
  • Standing band rotations from boxing stance.
  • Core anti-rotation holds (band or cable pallof-style).
  • Lead hook to head, then lead hook to body (technique focus).
  • Rear hook to body with emphasis on hip rotation.
  • 1–2–3 and 2–3–2 combinations on the bag.
  • Short rounds emphasizing hooks and body work, not just speed.
  • Goblet squats or split squats with kettlebell or dumbbell.
  • DB or KB Romanian deadlifts.
  • DB floor press or incline press.
  • Band rows or chest-supported rows.
  • Short hook-focused bag rounds mixed with shadowboxing bursts.
  • Core pairing: dead bugs, plank variations, or controlled med-ball holds (no slams).
  • Focus on powerful but clean reps, not sloppy fatigue work.
  • Glute and hamstring stretching.
  • Hip flexor stretch and gentle spinal rotations.
  • Breathing reset to bring heart rate down.
Wednesday – ENGINE
Shadowboxing & Bag Conditioning
  • Daily focus: keeping form while the heart rate climbs.
  • Jump rope or light footwork patterns.
  • Shadowboxing with emphasis on rhythm and breathing.
  • Rounds focusing on clean jabs, crosses, and hooks.
  • Add in head movement, slips, and rolls.
  • Work angles: step off line and return to center.
  • Emphasis on smooth, controlled breathing throughout.
  • Short intervals mixing straight punches and combos.
  • 1–2s, 1–2–3s, and 1–2–3–2s with movement.
  • Focus on maintaining guard and technique under fatigue.
  • Combination of light footwork drills and bag or shadow rounds.
  • Move around the space, cut angles, then flurry on the bag.
  • Keep everything “boxer smooth” rather than frantic.
  • Continuous shadowboxing flow with changing tempos.
  • Short bursts of higher output followed by controlled pace.
  • Finish with relaxed, technical movement as heart rate comes down.
  • Calf, hip, and low-back stretches.
  • Gentle shoulder mobility.
  • Nose-breathing drill to bring the system back to baseline.
Thursday – FOUNDATIONS
Defense, Head Movement & Counters
  • Daily focus: not just throwing, but not getting hit.
  • Neck and upper-back mobility.
  • Shadow slips, rolls, and guard positioning.
  • Slip left, slip right, and roll patterns.
  • Guard maintenance while moving the head.
  • Simple “defense-only” shadowboxing rounds.
  • Pretend punches coming back from the bag and slip/roll around it.
  • Bag defense drills: punch, defend, move, repeat.
  • Work close range and mid-range positions safely.
  • Slip–2, slip–2–3, and roll–3–2 patterns.
  • Defend the “imaginary jab” then fire back with your own jab–cross.
  • Shadow or bag work: defense + 2–3 punch combos.
  • Continuous rounds combining movement, defense, and light counters.
  • Emphasis on rhythm: defend, answer, move, reset.
  • Keep the output moderate and the technique sharp.
  • Upper-back, neck, and shoulder stretching.
  • Gentle rotations for the spine and hips.
  • Breathing reset to finish.
Friday – POWER
Full-Body Power & Combo Flow
  • Daily focus: put the week together with powerful but clean work.
  • Dynamic mobility for hips, shoulders, and ankles.
  • Short shadow round touching all basic punches.
  • Goblet squats or split squats (moderate load).
  • DB or KB deadlifts.
  • DB push press or strict press.
  • Row variation (band, DB, or chest-supported).
  • Heavy 1–2s with full rotation and solid stance.
  • 1–2–3–2 and 2–3–2 combinations.
  • Occasional body shots mixed into the power rounds.
  • Short strength segments (KB swings, band rows, marching carries).
  • Paired with brief bag flurries or shadowboxing bursts.
  • Goal: keep power high but technique tight.
  • Mix of your favorite combinations from the week on the bag.
  • Alternate between “heavy” rounds and “speed” rounds.
  • Finish with one relaxed technique-only round to cool the system down.
  • Lower-body and hip-focused stretching.
  • Gentle upper-body stretch: chest, lats, shoulders.
  • Easy breathing to transition out of “training mode.”