Workout #17
Complete boxing workout using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.
CANONICAL SOURCE
Start with the coach’s demonstration.
PICKUP → DROPOFF
Know what today is for before you start.
PICKUP
Bring forward one technique cue from Day 22.
- Today’s focus
- Specialized preparation
- Use the source
- Watch each linked demonstration before attempting an unfamiliar drill.
DROPOFF
You have completed every prescribed block and can name one cue that improved your specialized preparation work.
- Performance evidence
- Finish the prescribed work, then identify one technique cue to carry into the next session.
- Transfer
- Apply today’s strongest cue during the final freestyle or independent round.
CANONICAL WEEK BRIEF
Use the week’s purpose and objectives to frame today’s work.
This briefing is preserved from Competitive Workout Plan page 28.
Inspect week sourceWEEK #4
MAIN FOCUS: SPECIALIZED PREPARATION PHASE (SKILL &
CONDITIONING OPTIMIZATION)
Purpose: This phase is dedicated to refining specific boxing skills,
strategies, and physical attributes essential for high-level
performance in the ring.
Key Objectives:
Skill Development: Focus on advanced techniques, ring IQ, and
strategic execution tailored to your fighting style.
Conditioning Optimization: Enhance fight-specific endurance,
strength, and explosiveness to maintain peak performance
throughout a bout.
Tactical Application: Implement fight scenarios, controlled
sparring, and opponent-specific preparation to sharpen
adaptability and decision-making.
This phase bridges the gap between general training and fight
readiness, ensuring you're physically and mentally prepared for
competition.
TODAY’S WORKOUT
Follow the source in order. Tap any demonstration when you reach its drill.
The wording and sequence below come directly from Competitive Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.
Inspect source- 01
SOURCE SECTION
BOXING WORKOUT #17
- 02
SOURCE SECTION
# 1DYNAMIC WARM-UP:
- 03
SOURCE SECTION
# 2FIGHTING STANCE: MOVEMENTAT ONE SPOT. 1 ROUNDS OF 3 MINUTES
FIGHTING STANCE: MOVE FORWARD, STEP BACK AND COUNTER. 1
ROUNDS OF 2 MINUTES
FIGHTING STANCE: MOVE BACKWARD AND COUNTER. 1 ROUNDS OF 2
MINUTES
FIGHTING STANCE: PENDULUM STEP COMBO. 1 ROUNDS OF 2 MINUTES
FIGHTING STANCE: PENDULUM STEP COMBO. 1 ROUNDS OF 2 MINUTES
- 04
SOURCE SECTION
# 3PARTNER WORK (6 ROUNDS OF 4 MINUTES)
(switch roles after each attack)
N1: ATTACKS WITH ANY 2 PUNCH COMBO. N2: DEFENDS COMBOS
N1: JAB-CROSS- STEP BACK - CROSS-HOOK . N2: CATCH - JAB -
BLOCK
N1: JAB - ANY DEFENCE - ANY SINGLE COUNTER COUNTER. N2:
REPLY TO THE PROVOCATION WITH A STRAIGHT PUNCH - BLOCK
N1: JAB- ANY DEFENCE - ANY COMBO COUNTER. N2: REPLY TO THE
PROVOCATION WITH A STRAIGHT PUNCH - BLOCK
N1: AT THE CLOSE RANGE ANY SINLE PUNCH. N2: BLOCK
AND REPLY WITH THE SAME HAND 2 PUNCH COMBO
SPARRING
- 05
SOURCE SECTION
4BAG WORK (1 ROUNDS OF 4 MINUTES)
FREESTYLE WORK
- 06
SOURCE SECTION
# - 07
SOURCE SECTION
# 5FINISHER
1 SET OF: PUSH-UPS, SQUATS, HANGING LEG RAISES, SUPERMAN RAISES,
- 08
- 09
SUPPLEMENTAL WORK
3 SETS OF 8 REPS EACH EXERCISE
# 1# 22 SETS OF 8 REPS EACH EXERCISE
3## 4
FINISH THE LOOP
Keep one useful cue, then mark the day complete.
Finish the prescribed work, then identify one technique cue to carry into the next session.