DAY 07 · WEEK 01 · GENERAL PREPARATION

Rest and reset

Complete rest and mobility using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.

Rest and mobility0 demonstrationsSource page 11
01

PICKUP → DROPOFF

Know what today is for before you start.

PICKUP

Bring forward one technique cue from Day 6.

Today’s focus
General preparation
Use the source
Watch each linked demonstration before attempting an unfamiliar drill.

DROPOFF

You have completed the recovery routine and made an honest readiness check for the next week.

Performance evidence
Complete the written recovery routine and confirm readiness for the next week.
Transfer
Use recovery signals to decide whether to resume, reduce, or stop the next session.
02

CANONICAL WEEK BRIEF

Use the week’s purpose and objectives to frame today’s work.

Week 1 source

This briefing is preserved from Competitive Workout Plan page 4.

Inspect week source

WEEK #1

MAIN FOCUS: GENERAL PREPARATION PHASE (FOUNDATION

BUILDING)

Purpose: This phase is all about laying a strong foundation for

your boxing performance. The goal is to build overall physical

fitness, reinforce fundamental techniques, and develop the

mental discipline required for high-level training.

Key Objectives:

Conditioning: Improve endurance, strength, and mobility to

prepare your body for more intense training in later phases.

Fundamentals: Sharpen basic techniques like footwork,

head movement, and punch mechanics to ensure efficiency

and control.

Discipline & Consistency: Establish a solid training routine

and mindset to maintain focus and long-term progress.

This phase is essential for injury prevention, skill refinement, and

overall performance development before moving into more

specialized training.

03

TODAY’S WORKOUT

Follow the source in order. Tap any demonstration when you reach its drill.

Trainer-owned content

The wording and sequence below come directly from Competitive Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.

Inspect source
  1. 01

    SOURCE SECTION

    DAY 7

  2. 02

    RECOVERY

    REST

    DON’T

    FORGET

    THESE!

  3. 03

    DAILY CHECKLIST

    DAILy to do:

    7-8 hours of sleep

    positive attitude

    14 hour fast (water only)

    cardio

    workout

    3 high protein meals

    1 gallon of water

    DAILy STRETCH:

    fordward fold

    trunk twist

    assisted lunge

    Child's pose

    SUPER IMPORTANT!

04

FINISH THE LOOP

Keep one useful cue, then mark the day complete.

Complete the written recovery routine and confirm readiness for the next week.