Week 1 A- Day (Mon / Tues / Sat)
Goal: Hook development and cover defense
Warm Up #1
Covering Game
Hook Development Drill
– Pad Push
– Bounce Back
Combinations
L / R hooks
– Combo 3
– Combo 4
Partner Defense Drill
– Cover L / R
Finish
2 min – four hooks – sprawl
2 min – total sit ups
Week 1 B – Day (Wed / Thurs)
Goal: Hook development and weave defense
Warm Up #2
Hook Development Drill
– 1″ Punch
– Wall Drill
– Weave Drill
Combinations
L / R hooks
– Combo 2
– Combo 3
Partner Defense Drill
– Weave L / R
Finish
2 min – 10 x L Hook / 10 x R Hook / 5 Sprawl
3 min – sit ups drill
Week 2 A- Day (Mon / Tues / Sat)
Goal: Uppercut and cover development
Warm Up #3
Covering Game
Uppercut Development Drill
– Pad Push
– Bounce Back
Combinations
L / R Uppercuts
– L Hook – R Uppercut – L Hook
– Combo 7
Partner Defense Drill
– Cover L / R
Finish
2 min – uppercuts hooks – sprawl
2 min – total sit ups
Week 2 B – Day (Wed / Thurs)
Goal: Uppercut and fade development
Warm Up #4
Uppercut Development Drill
– 1″ Punch
– Wall Drill
Combinations
– L / R Uppercuts
– Combo 3
– Combo 7
Partner Defense Drill
– Fade
Finish
2 min – 10 x L Uppercuts / 10 x R Uppercuts / 5 Sprawl
3 min – sit ups drill
Week 3 A- Day (Mon / Tues / Sat)
Goal: Hook development and cover plus counter
Warm Up #1
Covering Game
Rhythm Drill
30 sec Jab – Cross / Hooks / Uppercuts
Hook Development Drill
– Wall Hooks
Partner Defense Drill
– Cover L / R
Combinations
– Cover R – Combo 3
– Cover L – Combo 4
Mitt Master
1, 2, 3 plus above defence
Finish
2 min – four hooks – sprawl
2 min – total sit ups
Week 3 B – Day (Wed / Thurs)
Goal: Hook development plus weave and counter
Warm Up #2
Rhythm Drill
30 sec Jab – Cross / Hooks / Uppercuts
Hook Development Drill
– Weave Drill
– Wall Drill
Partner Defense Drill
– Weave L / R
Combinations
Weave L Hook – Combo 3
Weave R Hook – Combo 4
Finish
2 min – 10 x L Hook / 10 x R Hook / 5 Sprawl
3 min – sit ups drill
Week 4 A- Day (Mon / Tues / Sat)
Goal: Uppercut development plus cover and counter
Warm Up #3
Covering Game
Rhythm Drill
30 sec Jab – Cross / Hooks / Uppercuts
Uppercut Development Drill
– Wall Uppercuts
Partner Defense Drill
– Cover L / R
Combinations
– Cover R Uppercut – Combo 3
– Cover L Uppercut – Combo 4
Mitt Master
1, 2, 3, 5, 6 plus above defence
Finish
2 min – four Uppercuts – sprawl
2 min – total sit ups
Week 4 B – Day (Wed / Thurs)
Goal: Uppercut development plus fade and counter
Warm Up #4
Rhythm Drill
30 sec Jab – Cross / Hooks / Uppercuts
Hook Development Drill
– Wall Drill
Partner Defense Drill
– Fade L / R
Combinations
Combo 7
Fade – Combo 3
Mitt Master
1, 2, 3, 5, 6 plus above defence
Finish
2 min – 10 x L Uppercut / 10 x R Uppercut / 5 Sprawl
3 min – sit ups drill