{"id":12961,"date":"2022-03-18T09:06:00","date_gmt":"2022-03-18T09:06:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12961"},"modified":"2026-01-30T10:22:57","modified_gmt":"2026-01-30T10:22:57","slug":"6-weeks-boxing-training-pf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/","title":{"rendered":"6 Weeks Boxing Training .pdf  [2026]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can download the .pdf near the bottom of this post.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recommended Equipment <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5kg medicine ball <\/li>\n\n\n\n<li>Light resistance Band<\/li>\n\n\n\n<li>Medium level resistance Band<\/li>\n\n\n\n<li>1kg dumbbells<\/li>\n\n\n\n<li>Punch bag <\/li>\n\n\n\n<li>Sipping rope <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ideally you&#8217;d have access to cardio machines like a rower and air bike <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>SAID Principle<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to get fit for boxing, you should be boxing or replicating boxing techniques to build your fitness. Running and rowing is great for building a base of fitness but if you run a lot, you&#8217;ll get fit for running, not boxing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This program assumes you&#8217;re sparring and doing pad work at least twice a week too. You can still use the 6 week progprogramget fit before going to a boxing class, but if you&#8217;re fighting you need to spar, even if its just with jabs to start with.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tabata Intervals<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to get fit, quickly for boxing, I highly recommend using Tabata Intervals. You&#8217;ll need an app or a timer. Tabata intervals involve 20 seconds of high intensity work, with a rest of 10 seconds. This is repeated 8 times for a total of 4 minutes. You can use squats, sprints on a bike, burpees or bag work (plus lots more exercises!)<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/2lv8qbyTVGA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bas Rutten Boxing Workouts<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These workouts are great for getting fit and practising combinations. Press play on the video below:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/elGKSQ9hi2Y?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You&#8217;ll want to quickly watch this video too &#8211; it explain what the numbers mean in the video:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-0Ly-qckiII?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">1 means jab<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 means jab,cross<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3 means jab,cross, hook<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 means jab, cross, hook, uppercut<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm up with 5-10 minutes steady state cardio and dynamic stretching before each workout<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squats Tabata interval <\/li>\n\n\n\n<li>Bas Rutten 3 x 3 mins rounds Shadow boxing with 1kg weights*<\/li>\n\n\n\n<li>Heavy Bag Tabata Interval<\/li>\n\n\n\n<li>Incline or Hill Sprints &#8211; 10 second sprint with 20 secs rest x 5<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bag Combinations <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab, cross, hook, cross x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Double Jab, cross x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cross, hook, cross x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Parry, bosy jab x 10<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 2<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Circuit &#8211; 1 minute per station<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Squats<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burpees<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Press ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Band bicep curls<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">straight punches with 1kg dumbbells<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jumping Lunges<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Medicine Ball slams<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">rest for 5 minutes and repeat the circuit once<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Heavy Bag Tabata interval<\/li>\n\n\n\n<li>Bas Rutten 3 x 3 min rounds <\/li>\n\n\n\n<li>Skipping 5 x 1 min rounds<\/li>\n\n\n\n<li>Vertical jumps x 10 x 2 sets<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 4 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Steady state Cardio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Go for a 1 hour run or hike<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">or<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Complete 1 hour on a c<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technical practice:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drill\/practice jab counters &#8211; e.g. slipping you&#8217;re head to the outside and countering with a body jab<br>You can learn more about jabs and jab counters in my article <a href=\"https:\/\/blackbeltwhitehat.com\/technique-directory\/striking\/jab-jab-counter\/\">here<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drill footwork &#8211; practice pivoting and bobbing and weaving.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zhWfajP4EVU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tabata Interval squats<\/li>\n\n\n\n<li>3 x 3 min shadow boxing with 1kg dumbbells<\/li>\n\n\n\n<li>Press ups 3 sets of 10 reps*<\/li>\n\n\n\n<li>Medicine balls slams 3 sets of 10 reps<\/li>\n\n\n\n<li>Resistance band punches 3 sets of 10 reps per arm (use crosses and\/or hooks)<\/li>\n\n\n\n<li>Resistance band pull-punches**<\/li>\n\n\n\n<li>Resistance band Thrusters 3 sets of 10 reps<\/li>\n\n\n\n<li>Tabata Interval crunches<\/li>\n\n\n\n<li>Dorsal raises 3 sets x 10 reps<\/li>\n\n\n\n<li>Russian Twists 3 sets x 12 reps<\/li>\n\n\n\n<li>Jumping Lunges 2 sets of 10 reps<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 6<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 minutes of low impact steady state cardio &#8211; e.g. cycling, cross trainer, rowing machine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technical Practice &#8211; practice head movement and foot work.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Shadow boxing &#8211; 4 x 3 minute rounds of Bas Rutten workout<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ooMjhFToGQw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 7 <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rest or steady state cardio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research and practice these key techniques for boxing <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab with head off centre line<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Sambo Casting Punch<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Slip and counter the jab:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?w=640\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/slipjab.gif?w=640<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Parry and counter :<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10215\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/technique-directory\/striking\/jab-jab-counter\/parry\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"parry\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;1 way to counter a jab is to parry it downwards &amp;amp; counter&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=444%2C250&#038;ssl=1\" alt=\"jab parry\" class=\"wp-image-10215\" \/><\/a><figcaption class=\"wp-element-caption\">1 way to counter a jab is to parry it downwards &amp; counter<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have only 6 weeks to train, I would keep things simple and repeat the above program\/programme weekly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have more time to train, <a href=\"https:\/\/blackbeltwhitehat.com\/2016\/04\/12\/strength-conditioning-for-boxing\/\">please check out my blog post about Boxing Strength &amp; Conditioning here.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Download the program as a pdf by <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/6-weeks-boxing-training-program-pdf.pdf\">clicking here<\/a><\/strong><\/h3>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">6 Week Boxing Training Program &#8211; Presented in Tables<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm up<\/strong> for at least 10 minutes before the workout and perform at least 2 lighter sets before attempting a working set.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warm up should be functional and boxing specific and include foam rolling, skipping, footwork, shadow boxing. Start off with steady state exercises such as light jogging and build up to skipping and burpees at the end of the warm up.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm down &amp; finish <\/strong>each workout with a boxing specific exercise such as pads, shadow boxing etc&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Standard Boxing Strength Programme<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 1&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise&nbsp;<\/strong><\/td><td><strong>Sets&nbsp;<\/strong><\/td><td><strong>Reps&nbsp;<\/strong><\/td><\/tr><tr><td>Bodyweight squats&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 mins total&nbsp;<\/td><\/tr><tr><td>Shadow Boxing&nbsp;<\/td><td>3 rounds&nbsp;<\/td><td>3 mins each&nbsp;<\/td><\/tr><tr><td>Heavy Bag&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 mins total&nbsp;<\/td><\/tr><tr><td>Band Punches (cross)&nbsp;<\/td><td>2&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>Band Punches (hooks)&nbsp;<\/td><td>2&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>Multidirectional lunges&nbsp;&nbsp;<\/td><td>2&nbsp;<\/td><td>6&nbsp;<\/td><\/tr><tr><td>Sprints&nbsp;<\/td><td>1&nbsp;<\/td><td>70m \/ 10 seconds x 5&nbsp;<\/td><\/tr><tr><td>Stability Ball Plank&nbsp;<\/td><td>1&nbsp;<\/td><td>60 secs&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 2<\/strong> \u2013 Circuit \u2013 1 min per exercise&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise&nbsp;<\/strong><\/td><td><strong>Sets&nbsp;<\/strong><\/td><td><strong>Reps&nbsp;<\/strong><\/td><\/tr><tr><td>Squats&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Burpees&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Press ups&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Band curls&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Punches with 1kg&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Jumping Lunges&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Medicine Ball Slams&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td><em>Rest for 2-5 mins and repeat<\/em>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 3&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise&nbsp;<\/strong><\/td><td><strong>Sets&nbsp;<\/strong><\/td><td><strong>Reps&nbsp;<\/strong><\/td><\/tr><tr><td>Heavy Bag&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 mins total&nbsp;<\/td><\/tr><tr><td>Shadow Box&nbsp;<\/td><td>3&nbsp;<\/td><td>3 rounds&nbsp;<\/td><\/tr><tr><td>Skipping&nbsp;<\/td><td>5&nbsp;<\/td><td>1 minute&nbsp;<\/td><\/tr><tr><td>Vertical Jumps&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Sprints&nbsp;<\/td><td>4&nbsp;<\/td><td>20 secs&nbsp;<\/td><\/tr><tr><td>Depth Jumps&nbsp;<\/td><td>3&nbsp;<\/td><td>6&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 4&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Steady state cardio e.g. row for 30 mins or jog for an hour&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technical practice \u2013 Drill and practice jab counters&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technical Practice \u2013 Drill footwork&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technical Practice \u2013 Research and attempt the \u201cRussian Hook\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 5&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exercise&nbsp;<\/td><td>Sets&nbsp;<\/td><td>Reps&nbsp;<\/td><\/tr><tr><td>Squats&nbsp;<\/td><td>Tabata&nbsp;<\/td><td>4 mins total&nbsp;<\/td><\/tr><tr><td>Shadow Box&nbsp;<\/td><td>3&nbsp;<\/td><td>3 rounds&nbsp;<\/td><\/tr><tr><td>Press ups&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Resi Band Punches&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Band Pill Punches&nbsp;<\/td><td>2&nbsp;<\/td><td>15&nbsp;<\/td><\/tr><tr><td>Band Thrusters&nbsp;<\/td><td>3&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><tr><td>Russian Twists&nbsp;<\/td><td>3&nbsp;<\/td><td>12&nbsp;<\/td><\/tr><tr><td>Jumping Lunges&nbsp;<\/td><td>2&nbsp;<\/td><td>10&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 6<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">30 minutes of low impact steady state cardio &#8211; e.g. cycling, cross trainer, rowing machine.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technical Practice &#8211; practice head movement and foot work.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Shadow boxing &#8211; 4 x 3 minute rounds of Bas Rutten workout&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Day 7&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rest or steady state cardio&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research and practice these key techniques for boxing&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jab with head off centre line&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Sambo Casting Punch&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Slip and counter the jab&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download the program as a pdf by <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/6-weeks-boxing-training-program-pdf.pdf\">clicking here<\/a><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Looking for a punch bag? Please check out the website below for METIS Punchbags<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"12978\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/welcome-to-my-mad-blog\/red-down-arrow\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?fit=425%2C328&amp;ssl=1\" data-orig-size=\"425,328\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"red-down-arrow\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?fit=425%2C328&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/red-down-arrow.png?resize=246%2C190&#038;ssl=1\" alt=\"\" class=\"wp-image-12978\" width=\"246\" height=\"190\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\" rel=\"nofollow\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1416\" height=\"840\" data-attachment-id=\"12936\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/freestandingpunchbags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1416%2C840&amp;ssl=1\" data-orig-size=\"1416,840\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"freestandingpunchbags\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;freestanding punch bag&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?fit=1024%2C607&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1416%2C840&#038;ssl=1\" alt=\"freestanding Punch bag\" class=\"wp-image-12936\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Looking for a freestanding punch bag, hanging punch bag or a bag with a swinging arm? <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Take a look at the METIS Range of professional quality <a rel=\"nofollow\" href=\"https:\/\/www.networldsports.com\/boxing\/metis-6ft-freestanding-punch-bag.html\">punch bags here<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Looking for Boxing Drills &#8211; see my <a href=\"https:\/\/blackbeltwhitehat.com\/2022\/06\/20\/boxing-drills\/\">boxing drills blog post by clicking here<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Please take a look at our <a href=\"https:\/\/nicemma.com\/\">MMA T-Shirt Shop<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/nicemma.com\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/nicemma.com\/wp-content\/uploads\/2022\/07\/mens-classic-tee-black-back-62da8b08d1cdb.jpg?ssl=1\" alt=\"\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. You can download the .pdf near the [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[7716,5189],"tags":[784152948,784152946,34941026],"class_list":["post-12961","post","type-post","status-publish","format-standard","hentry","category-boxing","category-fitness","tag-boxing","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Weeks Boxing Training .pdf [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Weeks Boxing Training .pdf [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. You can download the .pdf near the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-18T09:06:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-30T10:22:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?w=444\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 Weeks Boxing Training .pdf [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/","og_locale":"en_GB","og_type":"article","og_title":"6 Weeks Boxing Training .pdf [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"6 weeks isn&#8217;t enough time to get to an elite level but let&#8217;s say you&#8217;ve signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you&#8217;ll need a plan and a program, or programme if you&#8217;re British. You can download the .pdf near the [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-03-18T09:06:00+00:00","article_modified_time":"2026-01-30T10:22:57+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?w=444","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/03\/18\/6-weeks-boxing-training-pf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/03\/18\/6-weeks-boxing-training-pf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"6 Weeks Boxing Training .pdf [2026]","datePublished":"2022-03-18T09:06:00+00:00","dateModified":"2026-01-30T10:22:57+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/03\/18\/6-weeks-boxing-training-pf\/"},"wordCount":1222,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/03\/18\/6-weeks-boxing-training-pf\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?w=444","keywords":["boxing","Fitness","mma"],"articleSection":["boxing","Fitness"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/03\/18\/6-weeks-boxing-training-pf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/03\/18\/6-weeks-boxing-training-pf\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/03\/18\/6-weeks-boxing-training-pf\/","name":"6 Weeks Boxing Training .pdf [2026] - Fitness &amp; 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.pdf included [Updated Sept. 2023]","author":"Dave","date":"September 6, 2019","format":false,"excerpt":"Boxing \ud83e\udd4a is a very demanding sport. 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