Workout #18
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 23.
- 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 #18
- 02
SOURCE SECTION
# 1DYNAMIC WARM-UP:
- 03
SOURCE SECTION
# 2FIGHTING STANCE: CREATE ANGLES. 1 ROUND OF 3 MINUTES
FIGHTING STANCE: AVOIDING ROPES. 1 ROUND OF 3 MINUTES
FIGHTING STANCE: DEFENCE - CREATE AN ANGLE - ATTACK. 1 ROUND
OF 3 MINUTES
FIGHTING STANCE: FOOT POSITIONING DRIL. 1 ROUND OF 3 MINUTES
FIGHTING STANCE: DEFEND -THE POSTMAN’S BLOW. 1 ROUND OF 2
MINUTES
- 04
SOURCE SECTION
# 3BAG WORK (10 ROUNDS OF 2 MINUTES)
(add 10 push-ups and 10 squats during rest periods)
JAB — STOP WITH THE HIGHT GUARD — PULL BACK COUNTER
HOOK BODY - HOOK BODY - HOOK HEAD — HOOK BODY -HOOK BODY - UPPERCUT
HEAD
JAB - SLIP - LONG LEAD UPPERCUT — JAB - STEP IN SLIP - LIVER HOOK - OVERHAND
JAB-CROSS-LIVER HOOK — JAB-CROSS-NARROW SOLAR PLEXUS UPPERCUT
FREESTYLE USING THE SET UPS
- 05
SOURCE SECTION
# 4FINISHER
GET UP FROM A CHAIR AND THROW A POWER PUNCH. 20 REPS FOR EACH
OF THE 8 BASIC PUNCHES
12 REPS FOR EACH EXERCISE: BOX JUMPS, DEPTH DROP, STEP-UP JUMP,
BULGARIAN SPLIT SQUAT JUMP
- 06
- 07
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!
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.