Mittmaster Courses

Module 1: Foundations of Boxing Conditioning

• The Science of Boxing Conditioning: Brief overview of why conditioning is crucial in boxing, covering aerobic vs. anaerobic endurance, muscle endurance, and power.

• Understanding Your Fighters Needs: How to assess fighters’ fitness levels, identify areas for improvement, and set personalized conditioning goals.

Module 2: Core Conditioning Drills

• Rotational Power and Core Stability: Exercises focused on building rotational strength for powerful punches, including Russian twists, medicine ball slams, and cable twists.

• Isometric Core Work: Drills like plank variations, wall sits, and static holds to improve stability and midline strength, essential for absorbing impact and maintaining posture.

• Core-Centric Combinations: Pairing core movements with punches (e.g., jab-cross with rotation) to develop power generation from the core.

Module 3: Strength & Power Development

• Plyometric Drills: High-intensity exercises to develop explosive power, including box jumps, clap push-ups, and med ball throws.

• Weighted Punches and Band-Resisted Drills: Resistance exercises that simulate punch mechanics to build power and speed.

• Strength Circuits: Circuit training with a mix of bodyweight and weighted exercises, targeting upper body, lower body, and core.

Module 4: Cardio and Endurance Circuits

• High-Intensity Interval Training (HIIT): Short, intense intervals (like Tabata) for building cardiovascular endurance.

• Footwork & Agility Drills: Foot ladder exercises, cone drills, and jump rope to improve coordination, speed, and movement endurance.

• Longer-Duration Circuits: Routines that challenge fighters to maintain steady, high output for extended periods, preparing them for long rounds and late-stage fatigue.

Module 5: Speed and Reaction Training

• Agility & Co-ordination Drills: Techniques to build hand-eye coordination, rhythm, and speed

• Reaction Drills with Partner or Equipment: Focus mitt reaction drills, slip bag, and reflex balls to enhance reflexes and response time.

Module 6: Recovery and Injury Prevention

• Active Recovery Techniques: How to incorporate lighter, mobility-based workouts for recovery days (foam rolling, dynamic stretching).

• Injury Prevention Exercises: Exercises for shoulder stability, neck strengthening, and wrist mobility to support safe, sustainable training.
  
  
• Cooldowns & Stretching: Best cooldown routines to aid recovery and maintain flexibility, reducing soreness and injury risk.

Module 7: Class Management and Drill Structuring

• Efficient Warm-Ups and Cool-Downs: Quick warm-up routines to activate muscles and mindset, plus effective cool-downs for recovery.

• How To Structure a 60-Minute Class: Guide on how to balance conditioning, technique, and sparring in a typical training session.

• Tips For Keeping Classes Engaging and Motivating: Tips on maintaining class energy, setting short-term goals, and introducing variety to sustain fighters’ motivation.

• Heart Rate Training Zones: How to use heart rate monitoring to optimize endurance and avoid overtraining.