CHAMPS TRAINING CAMP – WEEK #3

DEC 8–14, 2025

Week 3 sharpens your boxing technique, builds more strength, and extends your combinations using a four-block class format. Each day has a clear theme so you can train like a boxer with structure and purpose.

Training Schedule

Champs Training Camp – Weekly Overview

Each class includes a brief, warm-up, four focused training blocks, and a short cooldown. Rests between blocks are coached live in class.

Monday – Foundations
Jabs, Angles, and Defensive Movement
  • Step-in jab
  • Double jab
  • Jab with angle step
  • Jab to body (controlled level change)
  • Jab → slip (left and right)
  • Jab → roll
  • Jab–cross → step-out
  • Jab–cross–jab
  • Single and double jab rounds
  • Jab with angle step on the bag
  • Jab–cross–pivot rounds
  • High–low jab variations on the bag
  • Long combo chains emphasizing jab variations
  • Movement-focused jab rounds
  • Controlled freestyle round using jab, cross, and angles
  • Tony Jeffries – “How to Throw the Perfect Jab”
  • Tony Jeffries – “Footwork for Beginner Boxers (4 Simple Drills)”
  • BoxingFitness.com – “Jab Masterclass — Improve Speed, Precision & Rhythm”
  • BoxingFitness.com – “Angles & Footwork for Better Combos”
Tuesday – Power
Hinge + Push Strength and Rotational Power
  • KB or DB deadlift
  • DB Romanian deadlift (RDL)
  • Band-resisted hip hinge pattern
  • DB floor press
  • Incline DB press (if available)
  • Band rotational press in boxing stance
  • Half-kneeling band rotations
  • Med ball cradle hold with pivot (no throws)
  • Renegade row (controlled tempo)
  • KB or DB suitcase carry
  • Band-resisted marching pattern
  • Step and punch pattern with light band resistance
  • Tony Jeffries – “Punch Harder with These 3 Rotational Drills”
  • Tony Jeffries – “How Hip Rotation Creates Power in Punching”
  • BoxingFitness.com – “Develop Real Punching Power with Safe Strength Training”
  • BoxingFitness.com – “Learn to Rotate for Punch Power — Technique Breakdown”
Wednesday – Engine
Footwork Conditioning and Combo Output
  • Step-in and step-out patterns
  • Direction changes and lateral shuffles
  • Forward and backward rhythm steps
  • Movement with active guard
  • 1–2–1 while stepping
  • 1–2–3–2 moving forward and back
  • Slip–2–3
  • Roll → 3–2
  • Movement + jab conditioning round
  • Combo-on-command style rounds
  • High–low sequences on the bag
  • Continuous movement bag flow
  • Combo ladder work
  • Footwork + punch bursts
  • Short core and movement circuit
  • Tony Jeffries – “5 Boxing Footwork Drills to Improve Your Movement”
  • Tony Jeffries – “Shadowboxing for Conditioning — 10 Minute Follow Along”
  • BoxingFitness.com – “Boxing Conditioning Drills That Don’t Beat You Up”
  • BoxingFitness.com – “Movement + Combinations: Beginner to Advanced”
Thursday – Foundations
Hooks, Uppercuts, and Short-Range Control
  • Lead hook mechanics
  • Rear hook mechanics
  • Lead uppercut mechanics
  • Rear uppercut mechanics
  • Tight-stance positioning
  • 3–2–3
  • 6–3–2
  • 2–3–6
  • Hook–uppercut sequences
  • Hook-emphasis rounds
  • Uppercut-emphasis rounds
  • Short-range combo flow on the bag
  • Controlled close-range bag pressure rounds
  • Short steps with hooks and uppercuts
  • Tight movement and controlled power shots
  • Tony Jeffries – “How to Throw the Perfect Hook”
  • Tony Jeffries – “How to Throw an Uppercut (Without Injuring Yourself)”
  • BoxingFitness.com – “Short-Range Boxing — Hooks and Uppercuts Mechanics”
  • BoxingFitness.com – “Close-Range Bag Work: How to Stay Safe & Effective”
Friday – Power
Squat Pattern, Pull Strength, and Integrated Core
  • DB goblet squat
  • KB front squat
  • Band-resisted squat pattern
  • DB row
  • Band row variations
  • Row with controlled rotation
  • Dead bug
  • KB or DB suitcase carry
  • Band anti-rotation hold
  • Farmer carry or loaded march
  • Low-impact strength conditioning circuit
  • Rotational lunge pattern with band resistance
  • Tony Jeffries – “Strength Training for Boxing — Don’t Make This Mistake”
  • Tony Jeffries – “How to Improve Your Balance and Punching Stability”
  • BoxingFitness.com – “Functional Strength Training for Boxing (Full Breakdown)”
  • BoxingFitness.com – “Core Training for Rotational Sports (Boxing Edition)”