Training Camp Schedule

This program is structured as a 12-week training camp, broken into three progressive 4-week phases. Each phase builds on the previous one while keeping the same three class types each week so you can attend 2–3 sessions in any order.

Weeks 1–4 · Foundation + Conditioning
Build rhythm, clean technique, and sustainable conditioning. Learn core combos, footwork fundamentals, and efficient movement.
Weeks 5–8 · Volume + Variety
Increase output and combo length. Add defense-first sequences, more angles, and higher overall volume while staying technically sharp.
Weeks 9–12 · Performance + Confidence
Sharpen decision-making and “fight feel.” Faster transitions, clean execution, and strategic recovery to finish strong.
Weekly Options: Each week includes three class types — Skill, Strength, and Power.
Attend them in any order. If you do 2 classes, prioritize Skill + Strength. If you do 3 classes, take all three.
Evolve Boxing Fitness · Weeks 1–4

Foundation + Conditioning

Each week includes three class types: Skill, Strength, and Power. Attend 2–3 classes in any order.

Weeks 1–4 focus on clean technique, steady pacing, and movement quality. Keep it sharp, not sloppy.

Weekly Class Templates

Skill (9 × 3:00) · Strength (4 × 8:00) · Power (Rounds or Blocks)

Skill Class
Technique, timing, footwork, defense, and clean combo execution
  • Joint prep: neck/shoulders/hips + easy bounce in stance.
  • Footwork: forward/back, lateral step, small pivots.
  • Shadowboxing: light jab/cross, hands return to guard.
  • Breathing cue: relaxed shoulders, steady nose breathing.
  • Round 1: stance, guard, jab mechanics + step-in/step-out.
  • Round 2: 1–2 variations (double jab, jab to body).
  • Round 3: angle exits: step-off or pivot after each combo.
  • Round 4: combo quality, full reset to guard each rep.
  • Round 5: defense cue (slip/roll/block) → counter combo.
  • Round 6: body-head work + clean angle exit.
  • Round 7: intervals (30s work / 15s move) with clean form.
  • Round 8: “rule round” — include a defensive action every minute.
  • Pallof press or band anti-rotation — steady control.
  • Side plank or suitcase hold — 20–40s/side.
  • Finish with 3–5 slow breaths to downshift.
  • Hip flexor + calf stretch, then thoracic openers.
  • Chest/lat opener on wall or post.
  • Slow nose breathing to finish.
Strength Class
Boxing skill blocks + full-body functional strength (4 × 8:00 blocks)
  • Hips + ankles: squat pry, hip openers.
  • Upper back: band pull-aparts or light rows.
  • Easy shadowboxing to groove posture and breathing.
  • Jab mechanics + long guard.
  • 1–2 accuracy focus.
  • Add one defensive exit after each exchange.
  • Defense cue → counter combo → pivot out.
  • Body-head-body sequences for rhythm.
  • Hands return to guard every rep.
  • KB clean → front squat — 4–6/side (or DB clean → squat).
  • 1-arm DB row — 8–12/side (or band row).
  • Move steady; quality reps over speed.
  • DB push press — 5–8 (or strict press lighter).
  • Suitcase carry — 30–45s/side (or farmer carry).
  • Finish with 2–3 deep breaths before cooldown.
  • Hip flexor stretch + glute squeeze.
  • Pec/lat opener and thoracic rotation.
  • Slow breathing to finish.
Power Class
High intent + smart pacing (choose rounds or blocks based on the room)
  • Quick stance + footwork activation.
  • Build-up punches: 60% → 75% over 2 minutes.
  • Two short “wake-up” flurries with full reset.
  • R1: shadow flow + angles.
  • R2–3: heavy bag power combos (hard sets + resets).
  • R4: explosive strength (KB swings / med-ball throw).
  • R5: body-shot emphasis every combo.
  • R6: footwork bursts (enter/exit, stay balanced).
  • R7: fight pace (last 30s push).
  • R8: core reset + breathing.
  • R9: smooth flow finisher.
  • Block 1: bag bursts (15s hard / 30s easy) + angle exit.
  • Block 2: explosive strength (swings/throws) short sets.
  • Block 3: defense → counter → power finish.
  • Block 4: carries + core + downshift breathing.
  • Calves, hamstrings, hip flexors.
  • Shoulder/chest opener.
  • Slow box breathing to finish.

Tip: If you do 2 classes in a week, hit Skill + Strength. If you do 3 classes, take Skill + Strength + Power.

Evolve Boxing Fitness · Weeks 5–8

Build + Power

Weeks 5–8 increase output and combo complexity. Expect more hooks and uppercuts, more pressure, and stronger conditioning while keeping technique clean.

Attend the three class types in any order: Skill, Strength, and Power.

Weekly Class Templates

Skill (9 × 3:00) · Strength (4 × 8:00) · Power (Rounds or Blocks)

Skill Class
Add angles, defense-first combos, hooks + uppercuts, and cleaner pacing under fatigue
  • Footwork prep: lateral steps + pivots, then light bounce in stance.
  • Shoulder/torso prep: arm swings, trunk rotations.
  • Shadowboxing: 1–2 → slip → 2 (easy pace), hands home.
  • Two short build-ups: 20 seconds smooth / 10 seconds faster.
  • Round 1: jab entry → angle exit (step-off or pivot).
  • Round 2: slip outside → 2–3 (or 2–3–2) → exit.
  • Round 3: roll under → 3–2 → add body shot every other rep.
  • Round 4: 1–2–3 and 1–2–3–2, focus on snap + return to guard.
  • Round 5: body-head sequences (e.g., 1–2 to body → 3 to head).
  • Round 6: inside work: short 3–4 and 5–6, then step out.
  • Round 7: 45 seconds steady work / 15 seconds move, repeat.
  • Round 8: “add-on round” — every minute, add one punch to the combo.
  • Rotational control: band anti-rotation press or Pallof hold.
  • Carry option: suitcase carry or standing suitcase hold.
  • Finish with slow breathing to downshift.
  • Hip flexors, calves, then thoracic openers.
  • Chest/lat opener on wall or post.
  • Slow nose breathing to finish.
Strength Class
Boxing skill + heavier full-body strength and explosive intent (4 × 8:00 blocks)
  • Hinge + squat prep: hip openers, squat pry, light good mornings.
  • Upper back: band rows/pull-aparts.
  • Easy shadowboxing with hooks + guard recovery.
  • Feints + double jab variations.
  • Jab to body → exit on angle.
  • Add one defensive action before each reset.
  • Hook mechanics + roll-under.
  • Roll → 3–2 (or 3–2–3) → pivot out.
  • Finish each exchange with hands back home.
  • DB RDL — 6–10 (or KB deadlift).
  • 1-arm DB row — 8–12/side (or band row).
  • Heavier than Weeks 1–4, but clean reps only.
  • DB push press — 5–8 (explosive intent).
  • Farmer carry — 40–60 seconds (or suitcase carry).
  • Optional finisher: 20–30 seconds fast hands, then breathe.
  • Hamstrings/hips + pec/lat opener.
  • Thoracic rotation and slow breathing.
Power Class
Higher intensity, stronger bursts, and sharper execution under pressure
  • Footwork activation: step-off, pivot, then reset to stance.
  • Two build-ups: 20 seconds smooth / 10 seconds hard, repeat.
  • Two short power flurries with full guard reset.
  • R1: shadow flow + angles (moderate).
  • R2: power combo sets (1–2–3–2) with full reset.
  • R3: hook/uppercut power (3–2, 3–6–3) then step out.
  • R4: strength burst (KB swings or DB thrusters) + breathe.
  • R5: body-shot pressure (every combo includes a body shot).
  • R6: defense-first (slip/roll) → counter hard.
  • R7: fight pace (last 30 seconds push).
  • R8: core reset + breathing.
  • R9: technical flow downshift.
  • Block 1: bag bursts (15s hard / 30s easy) + angle exit.
  • Block 2: explosive strength (KB swings / DB thrusters) short sets.
  • Block 3: defense → counter → power finish (hooks/uppercuts).
  • Block 4: carries + core + breathing downshift.
  • Calves, quads, hamstrings, hip flexors.
  • Chest/shoulder opener + slow breathing.

Tip: If you do 2 classes this week, hit Skill + Strength. If you do 3 classes, take Skill + Strength + Power.

Evolve Boxing Fitness · Weeks 9–12

Peak + Performance

Weeks 9–12 sharpen “fight feel,” efficiency, and confidence. Work gets more specific: cleaner decisions, faster transitions, and intentional recovery so you finish strong.

Attend the three class types in any order: Skill, Strength, and Power.

Weekly Class Templates

Skill (9 × 3:00) · Strength (4 × 8:00) · Power (Rounds or Blocks)

Skill Class
Decision-making, sharp defense, angles, and high-quality work under fatigue
  • Footwork activation: step-off, pivot, reset to stance.
  • Defense primer: slip-slip-roll (smooth, not rushed).
  • Two build-ups: 20s smooth / 10s fast hands, repeat.
  • Breathing cue: calm face, loose shoulders, hands home.
  • Round 1: entry → 2–3 shots → exit (angle or step out).
  • Round 2: “opponent pressure” — defend first, then counter and move.
  • Round 3: “ring craft” — stay off the center line, pivot often.
  • Round 4: hard-to-body, clean-to-head (body shot every combo).
  • Round 5: defense cue → counter combo → finish with one power shot.
  • Round 6: “steal the round” — last 20s push, then control breathing.
  • Round 7: 3-level pacing (60% / 75% / 90%) in 1-minute waves.
  • Round 8: “coach call” — react to cues (defense, angle, power).
  • Anti-rotation: Pallof hold/press (strong bracing).
  • Carry option: suitcase carry or standing suitcase hold.
  • Finish with nasal breathing to downshift.
  • Hip flexors + calves, then thoracic openers.
  • Chest/lat opener on wall or post.
  • Slow breathing to finish.
Strength Class
Full-body strength with intent: crisp reps, fewer junk reps, stronger carries and bracing
  • Hips/ankles + hinge primer (light good mornings, squat pry).
  • Upper back activation (band rows/pull-aparts).
  • Easy shadowboxing: 1–2 → angle exit, relaxed shoulders.
  • “First punch wins” entries: jab or feint → commit.
  • Angle exit after each exchange.
  • Keep volume moderate, quality high.
  • Defense-first: slip/roll → counter → finish shot.
  • Add “touch-touch-BOOM” rhythm (set up then power).
  • Coach cue: hands home, eyes up, chin tucked.
  • KB clean → front squat — 4–6/side (or DB clean → squat).
  • 1-arm DB row — 8–12/side (or band row).
  • Goal: crisp reps, strong bracing, no grinders.
  • DB push press — 5–8 (fast intent).
  • Farmer carry — 45–75 seconds (or suitcase carry).
  • Optional finisher: 1 minute easy shadowboxing to downshift.
  • Hips/hamstrings + pec/lat opener.
  • Thoracic rotation and slow breathing.
Power Class
Fight-pace bursts, smart recovery, and confident finishing
  • Footwork + defense wake-up (step-off, slip, reset).
  • Two build-ups: 20s smooth / 10s hard, repeat.
  • Two “fight pace” flurries with full reset and breathing control.
  • R1: shadow flow + angles (moderate).
  • R2: power sets (3–2 / 2–3–2) with full reset.
  • R3: body-shot pressure (every combo includes a body shot).
  • R4: explosive strength (KB swings / DB thrusters) short sets.
  • R5: defense-first → counter hard → exit.
  • R6: “steal the round” — last 20s push.
  • R7: fight pace intervals (hard / move / hard).
  • R8: core reset + breathing.
  • R9: technical flow downshift.
  • Block 1: bag bursts (20s hard / 25s easy) + angle exit.
  • Block 2: explosive strength short sets (swings/thrusters) + breathe.
  • Block 3: defense → counter → finish shot (clean, violent intent).
  • Block 4: carries + core + breathing downshift.
  • Calves, quads, hamstrings, hip flexors.
  • Chest/shoulder opener + slow breathing.

Tip: If you do 2 classes this week, hit Skill + Strength. If you do 3 classes, take Skill + Strength + Power.

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