A Culture of Belonging. A Discipline of Respect. An Attitude to Never Give Up.

Transcription

1 A Culture of Belonging. A Discipline of Respect. An Attitude to Never Give Up.

2 THUMP Training Systems was developed in 2001 by Christian Marchegiani, a boxing coach in New York with the YMCA. On returning to Australia Christian noticed a massive cultural shift in group exercise training. Instructors were relying on other sources and organisations to constantly supply them with material for their training sessions. Imagination and creativity seemed to be a thing of the past as fitness leaders were left to educate themselves or follow the industry trend in group exercise. There was no formal accreditation or education process for trainers to gain qualifications to instruct boxing for fitness which led to an increased risk of injury to participants. As the demand grew for more instructor training and education, THUMP Training Systems developed into a national organisation, with over ten presenters, and four certification courses. What is THUMP Training Systems? THUMP Training Systems is the education branch of THUMP Boxing and provides a series of courses incorporating the foundations of professional boxing training with the principles of functional fitness training. Through our system of continuous development Personal Trainers and Group Exercise Instructors will learn how to implement effective boxing related exercises and combinations into their fitness sessions. THUMP Training Systems provides four accreditation courses and one workshop stream of various topics every 3 months. All courses and workshops are accredited by Fitness Australia. What is THUMP Boxing? THUMP Boxing is the boxing for fitness brand which can be taught by trainers in a group exercise format/class or as an exercise component in personal training sessions. Gyms and fitness centres are permitted to run THUMP Boxing classes on their group exercise timetable providing their instructors have been qualified to teach THUMP Boxing. Instructors must complete the THUMP Level 1 and THUMP Advanced course to be able to teach THUMP Boxing classes. What is Team THUMP? Team THUMP is the support branch of THUMP Training Systems and is only available to THUMP Boxing Master Trainers by a dedicated website It provides Personal Trainers and Group Exercise Instructors access to all the latest THUMP Boxing combinations, THUMP class formats, and THUMP industry news. Being a part of Team THUMP means trainers understand our philosophy of teachings labelled ACCC. Attitude What attitude do we have to accept the 3C s of THUMP? Coaching What makes a good THUMP Coach and what is our role? Culture What is the THUMP Boxing Culture and what does it mean to be a part of it? Care What duty and care do we have to our clients and the industry we represent.

3 What is a THUMP Boxing Master Trainer? Once trainers have completed the THUMP Level 1 & THUMP Advanced Course they are able to apply to become a THUMP Boxing Master Trainer. THUMP Boxing Master Trainer Certification lasts 2 years and allows trainers to utilise the THUMP Boxing logo on all business and marketing material as well as identifying themselves as a THUMP Boxing Master Trainer. Within the 2 year period trainers must complete at least 1 Blast Workshop (2 CEC s) which is provided to them at no cost as well as completing the THUMP Super KickBOX Course (Level 3). THUMP Boxing Master Trainers are required to abide by a code of ethical conduct as well as meeting our professional standards criteria which is outlined below. Trainers must complete a Blast Workshop (2 CEC s) every 12 months to maintain their THUMP Boxing Master Trainer status. Trainers must ensure they are kept up to date with monthly class formats and combinations available to them through Team THUMP. Trainers must have a high duty of care with participants when instructing THUMP Boxing sessions to minimise any risk of injury. Trainers must use the THUMP Boxing logo on all their marketing and business material without altering the colours, shape, and sizing. Get THUMPED Convention Get THUMPED is the yearly convention organised by THUMP Training Systems and is currently being run in Melbourne and Sydney. It provides trainers, coaches, and instructors the opportunity to participate in workshops of various disciplines related to martial arts and combat training. The convention is run over 2 days and is recognised by Fitness Australia as an industry event beneficial to the training and development of health and fitness professionals. Most of the delegates in attendance are current THUMP Boxing Master Trainers and/or previous participants of THUMP Boxing courses. The Get THUMPED convention brings the community of THUMP together and allows trainers to network and integrate with like minded professionals in the industry. THUMP Merchandise THUMP does not have an extensive range of merchandise to sell or supply but does occasionally produce promotional products such as key rings, t-shirts, bags, caps, water bottles, and music CD s. THUMP will be looking at expanding its merchandise content by having an extensive range of clothing and accessories available to trainers. This will be instrumental in building the global THUMP community.

4 THUMP Marketing THUMP s marketing plan is based on continuous word of mouth referrals which makes up 75% of bookings. THUMP has agreements in place with various organisations and media outlets for cross promotional marketing opportunities. With over 200 locations around Australia running THUMP Boxing classes the brand is frequently exposed as being the leading provider in boxing for fitness. Our brand carries the most value. It is what people identify us by and can instil a lot of faith, passion, and trust in the product. We must protect it and use it properly. The THUMP Boxing logo must be used on all documents, envelopes, invoices, and materials that are to do with your THUMP Boxing sessions. The colours must not be changed or be in black and white. Social Media Social Media has become very prominent amongst businesses and is a great tool for marketing and communicating. As a reputable and responsible company we need to make sure we follow strict guidelines when operating social media sites. We cannot put a dollar value on social media but there is a social value which we can t measure. It won t necessarily drive people to buy your products and services but it gets people talking about it. Facebook There is a facebook page or group specific to your country. We hope that you are a member of this page to be updated on all the latest in the THUMP world. There are many trainers who teach THUMP Boxing classes with a facebook page. This is permitted as long as they write THUMP in capital letters and have Boxing written after it as well as their location or club. For example; THUMP Boxing Five Dock or THUMP John s Fitness You are encouraged to use one of the THUMP Boxing images we provide or the THUMP Boxing logo. To get the most out of facebook it is useful to update the page once a day at a minimum. This is a great way to communicate with people and start a conversation. Always remember to remain positive and respect all comments and opinions. Twitter Twitter is also a great tool for starting conversations amongst the THUMP Boxing community. Twitter is not as open and exposed as facebook but can still create disharmony if used for negatively. A twitter account must be set up with the same guidelines as a facebook page. Use your name after THUMP Boxing. It is recommended you learn how to use the features of twitter for maximum effect.

5 10 Facts about THUMP Boxing 1. THUMP is the only boxing program in the world with multi level education and training for instructors which takes a minimum of 2 days to complete meaning time and effort is spent on learning the fundamentals of boxing. 2. THUMP teaches trainers the functional fitness principles behind boxing and what the physiological benefits are to the human body. This is important for trainers to understand so they can provide the best possible workout for their clients. 3. THUMP Boxing programs are closely aligned to professional boxing principles which can be adapted in a safe and functional fitness environment. 4. THUMP is a recognised global brand which has proven to be consistent with its teaching's giving credibility to trainers worldwide. 5. THUMP trainers will have access to monthly class formats, boxing combinations, and technique updates making sure their sessions are always fresh and motivating. 6. THUMP educates trainers how to adapt boxing to all levels of fitness and physical abilities while ensuring their experience requirements are met. 7. THUMP Boxing sessions will take your clients to another level of fitness and enjoyment while raising the intensity of what they have come to expect from boxing classes. 8. Trainers need to be educated when teaching any program of fitness due to the high calibre of movement involved meaning their clients bodies are at risk if not taught properly. 9. The most important aspects you will notice with THUMP is our professionalism to training and development for instructors and our focus on safety and injury prevention. 10. THUMP Boxing utilizes all components of functional fitness training to gain improvements in muscular and cardiovascular endurance while also maintaining a high level of aerobic and anaerobic conditioning. THUMP Boxing: A Culture of Belonging THUMP Boxing: A Discipline of Respect THUMP Boxing: A Desire to do your Best THUMP Boxing: An Attitude to Never Give Up

6 Teaching a THUMP Boxing Class Structuring your classes will not only give you direction in what you are teaching, but will allow the class to flow between exercises without losing intensity. The best way to achieve this is through effective time and exercise management. This means making sure all participants have performed all exercises and combinations for the same amount of time. A key factor in running successful THUMP Boxing classes is the delivery of your combinations and exercises. THUMP Boxing classes are designed to be empowering so they must be taught with a high level of confidence and passion. Your clients need to be motivated and constantly encouraged from start to finish with the feeling that they are part of a special team that won t give up. People work better when; They are organised and have something to work towards They are not confused by choreography They are not bored and are constantly challenged They see real results and benefits As a group exercise instructor working in the industry you will be faced with many challenges when teaching your classes which will define you as a good instructor or a bad one. The three most common challenges are; Catering to different fitness levels Providing variety Providing alternatives for injured participants Much of the same principles that you would apply to other group exercise classes would need to be adapted to your boxing classes. Firstly variety is needed in all your classes and this will only happen if you have a broad knowledge on boxing combinations and exercises. We provide a lot of these for you. Secondly you need an understanding of how to vary the intensity levels of boxing combinations and exercises which will allow you to manage the different fitness levels of participants that come to your class. Lastly you must have general knowledge of the impact different injuries have on the human body and how exercises must and can be modified. Look at the injury and then look at the exercises. Ask yourself is it safe and is it practical? Equipment: Good quality equipment is important in your classes to maintain integrity of your services as well as reducing the risk of injury to your participants. The THUMP Boxing equipment produced by Industrie is of the highest standard and is recommended for your classes.

7 How to structure boxing classes/sessions There are many aspects to structuring your THUMP Boxing classes. As with all group exercises sessions an average one hour class will consist of the following; Introduction and explanation Warm Up Main body of session Cool down/stretching Within these four components there needs to be further detail of what they actually consist of and how to deliver them effectively. Your first 5 minutes will consist of an introduction of yourself and an explanation of what a THUMP Boxing class entails. At this point you can assess fitness and experience levels while also scanning for injuries. Once done you can move onto the warm up. Remember MUSIC IS IMPORTANT and will give the class more energy and intensity. Anything above 128 BPM is ideal. A warm up should not involve boxing with boxing gloves and focus pads. A warm up can include a variety of different exercises and equipment such as; Skipping Push ups Crunches Shuttle runs and jogging Shadow boxing Lunges and squats This will allow your participants to become familiar with what lays ahead for them in the main body of the class. It is always best to introduce your participants to correct technique and terminology in the warm up of your class. Your main body of the session can be broken into 3 minute rounds where you can run a series of boxing combinations and and/or a series of cardio drills using basic punches. You might want to run one round concentrating on speed and another round concentrating on power. Once you become familiar and more experienced with boxing combinations and routines you can incorporate speed and power into the same round. If your focus is going to be technique and accuracy you can focus on combination rounds where you are introducing a series of punches and techniques. Using this technique will allow your participants to enjoy a variety of exercises and it will give you an opportunity to see where your clients might need extra attention. It is always a good idea to pair participants up with others of the same ability. Spending a few minutes before the class pairing people up will make your classes easier to teach. Below is a list of participant types that should be paired together;

8 Left hander people Females Males Height Size Fitness levels Boxing experience By being able to pair people according to the above categories you will find that your class will run smoother and there will be less disruption and frustration on your participants behalf. If there is an odd number in your class then you will need to hold the focus pads for the odd participant but it is not recommended that you box when the round is over and the participants swap over. Your partner can punch again or you can have them doing alternative exercises. If your odd partner is a beginner they will most likely appreciate the rest in between rounds. This will then give you the opportunity to walk around and keep an eye on the class. A general rule of thumb is that the bigger your class is the less complex your combinations should be while still maintaining a high intensity level. What makes THUMP Boxing classes successful? Below is a statement made by THUMP founder and CEO Christian Marchegiani during an interview with a UK Fitness Magazine. It captures the essence of THUMP Boxing and why it has proven to be so successful. What I love most about THUMP Boxing is the simplicity of the detail. The power it has to stir determination and emotion in the most unlikely individuals. The principles of coaching to all levels of fitness make it an easy concept to follow allowing varying degrees of intensity. The ultimate success of THUMP Boxing classes is determined by you. When you are teaching THUMP Boxing classes you are representing yourself as a fitness professional who is truly dedicated to the wellbeing of your participants. You will find in the following pages a few variations of THUMP Boxing classes which can be utlised for beginners to advanced participants. Although each class is different the format and structure remains the same which makes the classes easy to teach and enjoyable to follow. The Punches and Pad Holding Below is a basic outline and description of the punches associated with Boxing for Fitness and how to incorporate them into combinations. It s important to understand that a punching combination does not have to be complicated to be effective. Just as important is the Pad Holding technique as this has a large effect on the intensity of the workout. Simple combinations are always the best way to start especially if you are new to the industry.

9 Jabs Punch thrown with your lead hand. Your lead hand is the same as the leg you have forward. Cross Comes across the body and is done with your dominant hand. Uppercuts Comes up underneath the chin and can be done with either hand. The uppercut is driven from the legs. Knees must be bent when performing an uppercut. Hook -A hook is a punch that impacts the side of the face and is mainly used for advanced combinations. Make sure the elbow and forearm is parallel with the floor when connecting with the focus pads. Duck/Weave - A duck and weave is a movement performed to avoid a punch. Usually the boxer does a half squat or lunge underneath a punch. You can either duck on the spot or you can move to the side while ducking. Think about drawing a U with your nose. Rip to the body - A Rip is a punch that impacts at mid body (just below the rib cage). The risk when executing a left rip will be clients hitting the pad with a bent wrist. If clients punch the pad and they don t bend their knee s they will revert back to a swinging motion which can injure the shoulder and elbow. Pad Holding - There are four key elements to effective pad holding. Resistance, Positioning, Leverage, and Timing. Understanding how these four components operate will give you and your participants a more dominant and confident approach to pad holding. Resistance on the punch should match the power of the punch as it s coming towards you. Positioning of the focus pads should be just above the punchers eye level. Hold your forearms close to your biceps keeping your arms inside the perimeter of your body. Split Stance to prevent punches crossing over each other. Have your dominant leg back. Hands up at the chin and elbows close to the waist. Knees slightly bent. Twist your fist when impacting the pad so you end up punching with the top 2 knuckles. Punches should not end up outside the perimeter of the body. The punches take off from the chin and come back to the chin. Don t load up your punches. When one hand is punching the other hand must be guarding the chin. Let your hips follow the punches. Keep your heels slightly off the ground so you can use the ball of your foot more. Relax your shoulders. Look at where you re punching. Accuracy is very important.

10 Ten Commonly Asked Questions 1. How many people should I limit to my boxing for fitness classes? This number is all determined by you and what you are comfortable with. Usually 12 people (6 pairs) are easy to manage when you are starting out. You also want to make sure that the room is big enough to cater for your needs. 2. What if I have an odd number in my class? You will need to hold the focus pads for the odd number. When it comes time to swap over you can have them go again or ask them to do some other exercises so you can walk around and help others. 3. What if my client begins to get sore wrists and knuckles? Check their technique and also their gloves. You want to make sure they are always punching with their top two knuckles meaning they have to twist their fist on the end of their punch. Also their gloves need to have good padding around the knuckles and a Velcro strap. 4. Are women allowed to do boxing during pregnancy? This will all depend on many things so the best thing to do is have them consult their doctor first. 5. Can I spar (body contact punches) with my clients? No. This is dangerous and you are not a qualified boxing coach. Your insurance will not cover you. 6. How important is technique emphasis when teaching boxing combinations and cardio routines? I have some clients who just can t get it! This is very important as this will decide how well your client boxes while also reducing the risk of injury. The best thing to do in these circumstances is keep the combinations basic and with small amount of punches. 7. Why don t we learn how to use speedballs, floor to ceiling balls, and punching bags? These are unnecessary as they are more focused towards the professional aspect of boxing and have no further benefits than what focus pads are capable of. 8. Can kids and seniors participate in THUMP Boxing classes? Yes definitely. THUMP Boxing classes are designed for all physical capabilities and abilities. You may need to tailor the sessions to suit seniors or children as well as vary the intensity levels but this does not prevent you from running effective THUMP Boxing classes. 9. Who can cover my THUMP Boxing classes? For an instructor to cover your classes they need to have completed the THUMP Boxing Level 1 and Advanced course as well as having their insurance and registration up to date. 10. What music should I be using in my THUMP Boxing classes? THUMP provides specially designed music CD s but if these are not available to you then you can use other forms of music which have been approved for the fitness industry. Music is important in your classes and must be energetic and motivating.

11 Warm up: Set all participants up in correct boxing stance Remembering to keep hands up at chin! Shadow boxing with jab crosses for 30 seconds Drop down for 2 pushups. Shadow boxing with uppercuts for 30 seconds Drop down for 2 pushups. Shadow boxing with jab crosses slightly above the head Drop down for 2 pushups. Repeat sequence but add 2 squats to the 2 pushups. Once you have repeated this sequence do it one more time and add 2 sit ups to the 2 pushups and 2 squats. Combination Round: Emphasise correct technique and boxing stance Start with basic punches! Jab Cross Jab Cross Set (Continue for 1 minute) Remember to have them moving around. Add on Left Uppercut and Right Uppercut. Jab Cross Jab Cross Left Uppercut Right Uppercut Set (Continue for 1 minute) Get ready to Add on a Jab Cross. Jab Cross Jab Cross Left Uppercut Right Uppercut Jab Cross Set (Continue for last minute) Swap! Power Round: Keep punches in bunches and to a minimum amount per set! Jab Cross Pause Jab Cross Jab Cross Pause Jab Cross Jab Cross Jab Cross Set. Repeat the sequence for 3 minutes but half way through the round have everyone perform 10 power squat jumps. Once this is done let them continue on with the same sequence. Speed Round: Focus more on larger amount of punches with an emphasis on speed! Continuous uppercuts for 10 seconds CALL OUT 10 straight punches (Jab Crosses). Continuous uppercuts for 10 seconds CALL OUT 20 straight punches (Jab Crosses). Continuous uppercuts for 10 seconds CALL OUT 30 straight punches (Jab Crosses). Continuous uppercuts for 10 seconds CALL OUT 40 straight punches (Jab Crosses). Now work your way down back to 10 straight punches Remembering to do 40 twice! Resistance Round: Now it s time to target a large muscle group or two for 3 solid minutes! Jab Cross Pause Jab Cross Jab Cross Pause Continue up to 10 Jab Crosses in increments of Squats Then work your way down from 10 straight punches to 2 in increments of 2 again. 10 Push ups Speed and Power Round: Now we will incorporate fast punches with powerful punches! Jab Cross (Power) Set 10 Straight punches (Speed) Jab Cross Jab Cross (Power) Set 20 Straight punches (Speed) Jab Cross Jab Cross Jab Cross (Power) Set 30 Straight punches (Speed) This should take about 90 seconds to complete. Repeat this sequence but change everything to uppercuts. You could also add a sprint after every set of speed punches.

12 Warm up: Set all participants up in correct boxing stance standing in a circle around you. Shadow boxing with Jab Cross pause Jab Cross Pause Jab Cross Continue for 30 Seconds. Shadow boxing with Double Jab Cross Pause Continue for 30 Seconds Talk through technique. Shadow boxing with Double Jab Cross Jab Cross Pause Continue for 30 seconds. Repeat sequence but before you go onto the next set have them complete 10 SLOW pushups. After the second set have them do 10 sit ups. After the third set have them do 10 SLOW squats. Combination Round: Emphasise correct technique and boxing stance Start with basic punches! Jab Cross Left Uppercut Right Cross Set (Continue for 1 minute) Demonstrate the combo slowly. Add on Left Uppercut and Right Uppercut. Jab Cross Jab Cross Left Uppercut Right Uppercut Set (Continue for 1 minute) Get ready to add. Add on Jab Cross. Jab Cross Jab Cross Left Uppercut Right Uppercut Jab Cross Set (Continue for last minute) Swap! Power Round: Keep punches in bunches and to a minimum amount per set! 6 Straight Punches (Jab Cross) Repeat this 6 times and then drop for 1 Push up. 6 Straight Punches (Jab Cross) Repeat this 6 times and then drop for 2 Push Ups. Repeat the sequence until you reach 6 Push Ups (remember pushups to go up by 1). Speed Round: Focus more on larger amount of punches with an emphasis on speed! 10 Straight Punches 10 Uppercuts 10 Straight Punches 1 Sprint (5 to 10metres). 20 Straight Punches 20 Uppercuts 20 Straight Punches 2 Sprints (5 to 10meteres). 30 Straight Punches 40 Uppercuts 30 Straight Punches 3 Sprints (5 to 10metres). 40 Straight Punches 40 Uppercuts 40 Straight Punches 4 Sprints (5 to 10meteres). Resistance Round: Now it s time to target other muscle groups. Set up an area with a bench or step box for triceps dips. 2 Straight Punches 4 Straight Punches 6 Straight Punches Up to 10 Straight Punches. Boxer then does 2 Dips Hold 4 Dips Hold 6 Dips Hold 8 Dips Hold 10 Dips Finish. 10 Straight Punches 8 Straight Punches 6 Straight Punches Down to 2 Straight Punches. While the boxer does the triceps dips the pad holder does squats in the same format (2 Squats Hold 4 Squats Hold Up to 10). Repeat this sequence for 3 minutes and then swap them over.

13 Combinations Round: A more complex combination Remember to re-iterate proper technique. Double Jab Cross Pause Jab Cross (Continue for 90 seconds) Get ready to set them up for 2 ducks. Add on a duck to the right and then a weave to the left and come back with a Jab Cross Jab Cross (Continue for 90 seconds). Advanced Option: After the duck and weave you can substitute the Jab Cross Jab Cross for a Left Hook Right Cross Left Hook Right Cross. Speed and Power Round: Make sure there is a distinct difference in their punches when they convert from speed to power. Jab Cross Pause Jab Cross Jab Cross Set (Continue for 1 Minute) 20 Fast Uppercuts Set (Continue for 30 Seconds) Left Uppercut Right Uppercut Pause 4 Uppercuts Set (Continue for 1 Minute) 20 Straight Punches (Jabs Crosses) Set (Continue for 30 Seconds) Quote of the class: The road to success is dotted with many tempting parking places. ~Author Unknown

14 Warm up: Make sure you have a skipping rope between 2 people laid out on the floor. Lay skipping rope on the ground and have 2 people on each side of the rope shuffling side to side touching the handles of the rope> every 10 seconds call out a number of punches and have them stop shuffling and shadow box the amount of punches (jab crosses) you called out. After you have called out at least 3 sets of numbers change the punches to uppercuts and repeat the sequence. After 3 sets of uppercuts change the punches to jabs and crosses above the head. Combination Round: This combination will start with 2 punches and increase to 6. Jab Cross Pause Jab Cross Jab Cross Pause Jab Cross Jab Cross (left) Hook Cross - Pause Start again at Jab Cross and continue this for a 3 minute round! Power Round: This round will continue along the same sequence as the above combination. You will always finish with a (left) Hook Right Cross on the end of the sequence. Great for building power in the legs! Jab Cross Hook Cross 1 Squat Jump Jab Cross Jab Cross Hook Cross 2 Squat Jumps Jab Cross Jab Cross Jab Cross Hook Cross 3 Squat Jumps Continue until you reach 10 Jab Crosses and a Hook Cross on the end 5 Squat Jumps. Once you reach 10 have the participants work their way down following the same sequence. At the end of the sequence ask them to complete 10 full squats. Speed Round: We will be working with the numbers 10, 20, and 30. Start with 10 straight punches (jab crosses) and then lead into 20 uppercuts followed by 30 punches above the head. After each set have participants sprint back at least 10 metres and then drop to their stomachs which they must then get up straight away and run back to their partner. Continue this for 5 sets. Swap over! Resistance Round: This round will follow the same sequence as the above Power round but instead of using Jab Crosses and squats you will use Uppercuts and push ups. Left Uppercut Right Uppercut Left Hook Right Cross 1 Push Up 4 Uppercuts Left Hook Right Cross 2 Push Ups 6 Uppercuts Left Hook Right Cross 3 Push Ups

15 Continue until you reach 10 Uppercuts and a Hook Cross on the end 5 Push Ups. Once you reach 10 have the participants work their way down following the same sequence. At the end of the sequence ask them to complete 10 Push Ups. Combination Round: We will be utilising the pyramid system for this combination. The foundation combination is Double Jab Cross Left Hook Right Cross. Jab X 1 Double Jab X 2 Double Jab Cross X 3 Double Jab Cross Left Hook X 4 Double Jab Cross Left Hook Right Cross X 5 Continue this for 3 minutes making sure that participants pause in between each set of punches. Speed and Power Round: This round will involve isolating jabs and crosses. 10 Single Jabs 10 Single Right Crosses 10 Jab Crosses 10 metre sprint 8 Single Jabs 8 Single Right Crosses 8 Jab Crosses 10 metre sprint 6 Single Jabs 6 Single Right Crosses 6 Jab Crosses 10 metre sprint 4 Single Jabs 4 Single Right Crosses 4 Jab Crosses 10 metre sprint 2 Single Jabs 2 Single Right Crosses 2 Jab Crosses 10 metre sprint Swap Over! Quote of the Class: When the world says, "Give up," Hope whispers, "Try it one more time." ~Author Unknown

16 Warm up: This warm up will involve 4 exercises to be completed on rotation in a pyramid format. Start with shadow boxing: Jab Crosses x Squats 10 Crunches 10 Push Ups Jab Crosses x 40 8 Squats 8 Crunches 8 Push Ups Jab Crosses x 30 6 Squats 6 Crunches 6 Push Ups Jab Crosses x 20 4 Squats 4 Crunches 4 Push Ups Jab Crosses x 10 2 Squats 2 Crunches 2 Push Ups Combination Round: This combination will involve ducking and weaving. Double Jab Cross Jab Cross Pause Continue this for 1 minute and then add on a duck and a weave followed by a Left Hook Right Cross Double Jab Cross Jab Cross Duck (to the right) and then a weave (to the left) Left Hook Right Cross Continue this for the next 2 minutes. Power Round: This round is about keeping the punches to a minimum and incorporating an exercise into the mix. Start with just the punching sequence for the first minute with no exercise; Jab Cross - Pause Jab Cross Jab Cross Pause - Jab Cross Jab Cross Hook Cross After a minute add on the exercises; Jab Cross - Pause Jab Cross Jab Cross Pause - Jab Cross Jab Cross Hook Cross 6 Lunge Jumps Repeat this sequence but then add on 6 Push Ups after the 6 Lunge Jumps Repeat the sequence one more time and then add on 6 Stair Climbers (one knee at a time into chest while in straight arm push up position). Speed Round: This round will just be focused on Uppercuts. You will need an area to perform shuttle sprints and star jumps. Start with 10 Uppercuts Sprint to a marker and perform 10 star jumps Run back to partner. Increase the Uppercuts to 20 Sprint to a marker and perform 10 star jumps again Run back to partner and do another 10 star jumps. Increase the Uppercuts to 40 and perform 10 star jumps Run back to marker and perform another 10 star jumps run back to partner and perform another 10 star jumps Finish with 50 Uppercuts!

17 Resistance Round: This next routine will be kept simple but with high intensity. Start with a Jab Cross and work your way up by 2 to 10 Jab Crosses. When you get to 10 do 2 Squat Jumps. Work your way down from 10 Jab Crosses back to 2 Jab Crosses and perform 2 Sit Up Rows. Repeat the sequence but when you get to 10 increase the Squat Jumps to 4. Work your way down to 2 Jab Crosses and then perform 4 Sit Up Rows. Continue with this sequence until you reach 10 Squat Jumps and 10 Sit Up rows. Combination Round: This combination will start with the dominant hand (Right Cross). Right Cross Left Hook Right Cross Continue this for 1 minute and then add on a duck (to the right) Right Cross Left Hook. After another minute add on a weave (to the left) and follow through with a Left Hook Right Cross. Speed and Power Round: This round will involve isolating jabs and crosses. 10 Single Jabs 10 Jab Crosses - 10 Single Right Crosses 10 Jab Crosses 8 Single Jabs 8 Jab Crosses - 8 Single Right Crosses 8 Jab Crosses 6 Single Jabs 6 Jab Crosses - 6 Single Right Crosses 6 Jab Crosses 4 Single Jabs 4 Jab Crosses - 4 Single Right Crosses 4 Jab Crosses 2 Single Jabs 2 Jab Crosses - 2 Single Right Crosses 2 Jab Crosses Quote of the Class: Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain. ~Author Unknown

18 Warm up: This warm up will involve 3 exercises to be completed with side to side shuttle runs in between. Lay a skipping rope in front of you and use the 2 ends as markers. You can either run side to side or forward and backwards. Start with 10 shuttle runs and then 2 squats, 2 push ups, and 2 sit ups. Start again but this time only complete 8 shuttle runs and increase all three exercises to 4. 6 shuttle runs and then 6 of each exercise. Continue this sequence until you reach 2 shuttle runs and 10 of each exercise. So the shuttle runs start at 10 and decrease to 2 while the 3 exercises start at 2 but increase to 10. All to be done in increments of 2. Combination Round: Remember with combinations to start small and basic and then introduce punches in bunches. Jab Cross Jab Cross Pause Continue this for 1 minute and then add on a duck- Right Cross- Left Hook- Right Cross Jab Cross Jab Cross -Duck (to the right) Right Cross Left Hook Right Cross Continue this for the next 2 minutes. Power Round: This round is about keeping the punches to a minimum but with maximum power! Start with a single punch (Jab) and then work your way up to 6 punches in increments of 1 so the combination looks like this; Jab Jab Cross Jab Cross Jab Jab Cross Jab Cross Jab Cross Jab Cross Jab JCJCJC Once you reach 6 work your way back down and then complete 6 Burpee s (or an alternative exercise can be a push ups or squat jumps). Repeat the sequence again another 5 times so in total you have completed this routine 6 times. Speed Round: Focus more on larger amount of punches with an emphasis on speed! 10 Straight Punches Sprint - 20 Straight Punches Sprint 30 Straight Punches Sprint Repeat the same sequence with uppercuts and then with punches above the head. This means there are 3 sets of punches with 3 sets of sprints and it is repeated 3 times through with different punches each time Straights, Uppercuts, Punches above the head. This should only take 3 minutes.

19 Resistance Round: Now it s time to target a large muscle group or two. Jab Cross Pause Jab Cross Jab Cross Pause Continue up to 10 Jab Crosses in increments of Squats Then work your way down from 10 straight punches to 2 in increments of 2 again. 10 Push ups Keep repeating this sequence for 3 minutes. Combinations Round: A more complex combination Remember to re-iterate proper technique. Double Jab Cross Pause Jab Cross (Continue for 90 seconds) Get ready to set them up for 2 ducks. Add on a duck to the right and then a weave to the left and come back with a Jab Cross Jab Cross (Continue for another 90 seconds). Advanced Option: After the duck and weave you can substitute the Jab Cross Jab Cross for a Left Hook Right Cross Left Hook Right Cross. Speed and Power Round: Make sure there is a distinct difference in their punches when they convert from speed to power. Double Jab Cross Pause X 10 (Power) 10 Seconds worth of jab crosses straight out in front (Speed) Double Jab Cross Pause X 10 (Power) 10 Seconds worth of Uppercuts (Speed) Double Jab Cross Pause X 10 (Power) 10 Seconds worth of jab crosses above the head (Speed) Quote of the Class: When you come to the end of your rope, tie a knot and hang on. ~Franklin D. Roosevelt

20 Warm up: Participants should be introduced to the terminology of punches during a warm up as well as any specific technique points about stance and punching. Shadow box for 30 seconds (mixing jab crosses with uppercuts) 2 push ups 10 Crunches Shadow box for 30 seconds (mixing jab crosses with uppercuts) 4 push ups 10 Crunches Shadow box for 30 seconds (mixing jab crosses with uppercuts) 6 push ups 10 Crunches Repeat this routine till you reach 10 Push Ups but keep in mind that the Crunches always remain at 10. Combination Round: Remember with combinations to start small and basic and then introduce punches in bunches. This combination will focus on commencing with Uppercuts. 4 Uppercuts (Starting with the left lead hand) followed by left hook right cross. So in total there will be 6 punches to start with. Remember to pause after each 6 and re-set your stance. After 90 seconds we will add on a duck and a right cross. The duck is the movement to the right followed by a right cross which is thrown as you come out of the duck. Most of your power is generated from the dominant leg and hip. So in total the combination will look like this: 4 Uppercuts Left Hook Right Cross Duck Right Cross Pause. Power Round: This round is about keeping the punches to a minimum but with maximum power! A power round helps build explosive power throughout the whole body focusing on anaerobic conditioning. Start with 2 straight punches (Jab Cross) and work your way up to 10 in increments of 2. Do not rush the punches and make sure that participants are in a good stance to generate power from the legs and hips. When they reach 10 straight punches have them perform 10 full squats and 10 crunches. With these 2 exercises combined with the punches we are able to work through all 3 segments of the body creating peripheral blood flow for a cardio effect. Once they have completed the 2 exercises of 10 repetitions have participants work their way back down to 2 straight punches. When they reach 2 have them perform 2 repetitions the same 2 exercises but in a dynamic form so 2 squat jumps and 2 sit up rows and repeat for 3 minutes. Speed Round: Focus more on larger amount of punches with an emphasis on speed! We follow the same system as the power round but we will be using Uppercuts instead of straight punches. Our uppercuts will start at 10 and work up to 20 (in increments of 2). 10 Uppercuts, 12 Uppercuts, 14 Uppercuts, 16 Uppercuts, 18 Uppercuts, 20 Uppercuts At 20 have participants perform 20 fast sprints on the spot and then work back down to 10 Uppercuts. Once they reach back down to 10 Uppercuts have participants perform 10 fast sprints on the spot. If you have room they can do shuttle runs instead. Keep this routine moving for 3 minutes.

21 Resistance Round: Resistance rounds are designed to target specific muscle groups while still maintaining a high level of cardiovascular training through boxing movements. Resistance exercises in boxing rounds help give variety to the conventional muscular endurance exercises associated with weight training. We will be using a 5 punch combination Double Jab Cross Jab Cross Pause. Have participants repeat this combination 5 times through. For every 5 sets have them perform 5 repetitions of a sequence of resistance exercises: 5 Lunges (left Leg) 5 Push Ups 5 Lunges (right leg). So the routine will look like this: Double Jab Cross Jab Cross X 5 5 Lunges on the left leg 5 Push Ups (slow and deep) 5 Lunges on the right leg Keep repeating this sequence for 3 minutes. Combinations Round: A more complex combination Remember to re-iterate proper technique and make sure participants take their time in understanding the sequence. Double Jab Cross Pause Jab Cross (Continue for 90 seconds) Get ready to set them up for 2 ducks. Add on a duck to the right and then a weave to the left and come back with a Jab Cross Jab Cross (Continue for another 90 seconds). Advanced Option: After the duck and weave you can substitute the Jab Cross Jab Cross for a Left Hook Right Cross Left Hook Right Cross. Make sure participants focus on the duck and weave by bending at the knees rather than the lower back. All combinations rounds should aim to be 3 minutes. Speed and Power Round: A Speed and Power round will combine the essence of aerobic and anaerobic conditioning based around explosive work for power and recovery work for speed. Jab Cross Pause X 10 (Power) Drop down 1 Push Up and then stand up into a Squat Jump and then straight into 10 Seconds worth of fast Uppercuts (Speed) which is your recovery. Repeat this routine for 90 seconds and then reverse the above 2 sequence so it will be; Left Uppercut Right Uppercut Pause X 10 (Power) Drop down 1 Push Up and then stand up into a Squat Jump followed by 10 seconds worth of fast straight punches (Speed). Repeat for 90 seconds. Always be mindful of your participants and at what level they are at in terms of boxing experience and physical capabilities.

22 Warm up: Participants should be introduced to the terminology of punches during a warm up as well as any specific technique points about stance and punching. Shadow boxing is a great start! Shadow boxing with a Double Jab Cross Combination for 45 seconds followed by 10 Squats. Shadow boxing with a Double Jab Cross Jab Cross for 45 seconds followed by 10 Squats. Shadow boxing with a Double Jab Cross Jab Cross Hook Cross for 45 seconds followed by 10 Squats. Repeat this routine from the start but substitute the Squats for Abdominal Sit Ups. Combination Round: Remember with combinations to start small and basic and then introduce punches in bunches. This combination will follow the same sequence as in the warm up. Double Jab Cross - Pause and Set (Be sure to move to the right so as not to stand in the one spot). Let this combination run for 1 minute and then add on a Jab Cross just like in the warm up. Double Jab Cross Jab Cross Pause and Set. Continue on for another minute and then add on a Left Hook and a Right Cross to finish the combination. So in total the combination will look like this: Double Jab Cross Jab Cross Left Hook Right Cross Pause and Set. Power Round: A power round helps build explosive power throughout the whole body focusing on anaerobic conditioning. It is also a great way to increase cardiovascular endurance with an emphasis on higher calorie expenditure. Start with 2 straight punches (Jab Cross) with a Left Hook Right Cross on the end. On the next set start with 4 straight punches and then again add on a Left Hook Right Cross on the end. Continue again with 6 straight punches followed by a Left Hook Right Cross. Your aim is to reach 10 straight punches with a Left Hook Right Cross on the end. Do not rush the punches and make sure that participants are in a good stance to generate power from the legs and hips. Increase and decrease your straight punches in increments of 2. Now complete 10 tuck jumps (knees high to chest) as your power exercise and then work your way back down from 10 straight punches left hook right cross to 2 straight punches left hook right cross. Speed Round: Focus more on larger amount of punches with an emphasis on speed! A speed round helps increase muscular endurance as well as focusing on aerobic conditioning. 10 Uppercuts Pause and Set Repeat 5 times. 20 Jab Crosses Pause and Set Repeat 4 times. 30 Jab Crosses above the head Pause and Set Repeat 3 times.

23 Resistance Round: Resistance rounds are designed to target specific muscle groups while still maintaining a high level of cardiovascular training through boxing movements. Resistance exercises in boxing rounds help give variety to the conventional muscular endurance exercises associated with weight training. We will be using a 7 punch combination Double Jab Cross Jab Cross Left Hook Right Cross Pause and Set. Have participants repeat this combination 7 times through. For every 5 sets have them perform 7 repetitions of Squat Jumps and 7 repetitions of Push Ups. So the routine will look like this: Double Jab Cross Jab Cross Left Hook Right Cross X 7 7 Squat Jumps and 7 Push Ups. Keep repeating this sequence for 3 minutes. Combinations Round: A more complex combination Remember to re-iterate proper technique and make sure participants take their time in understanding the sequence. Double Jab Right Uppercut Pause and Set (Continue for 60 seconds) Get ready to set them up for 2 more punches. Add on a Left Uppercut and a Right Cross (Continue for another 60 seconds). Advanced Option: Add on a duck to the right and come back with a Right Cross (continue for the last 60 seconds). Make sure participants focus on the duck by bending at the knees rather than the lower back. All combinations rounds should aim to be 3 minutes with a focus on technique. Speed and Power Round: A Speed and Power round will combine the essence of aerobic and anaerobic conditioning based around explosive work for power and recovery work for speed. Your first set of Punches will be based on power and will only contain 4 punches Jab Cross Jab Cross Pause and Set X 4 Your next set of Punches will be based on speed and will contain 20 fast uppercuts 20 Uppercuts Pause and Set X 2 Once you complete this set have participants perform a push up and then come into a tuck jump. Repeat this sequence for 2 minutes. Always be mindful of your participants and at what level they are at in terms of boxing experience and physical capabilities.

24 Warm up: Set all participants up in correct boxing stance standing in a circle around you. This is a great way to start as it keeps the participants together and they are all able to see you. Shadow boxing with Jab Cross pause Jab Cross Pause Jab Cross Continue for 30 Seconds. Shadow boxing with Double Jab Cross Pause Continue for 30 Seconds Talk through technique. Shadow boxing with Double Jab Cross Jab Cross Pause Continue for 30 seconds. Repeat sequence but before you go onto the next set have them complete 10 SLOW pushups. After the second set have them do 10 sit ups. After the third set have them do 10 SLOW squats. Combination Round: Emphasise correct technique and boxing stance Start with basic punches and then you can introduce more punches into the sequence when you feel they are ready. Jab Cross Left Uppercut Right Cross Set (Continue for 1 minute) Demonstrate the combo slowly. Add on Left Uppercut and Right Uppercut. Jab Cross Jab Cross Left Uppercut Right Uppercut Set (Continue for 1 minute) Get ready to add on another 2 punches. Add on Jab Cross. Make sure you demonstrate it at least once or twice without breaking the flow of the class. Jab Cross Jab Cross Left Uppercut Right Uppercut Jab Cross Set (Continue for last minute) Swap! Power Round: Keep punches in bunches and to a minimum amount per set! This power round will involve a left hook and straight punches working up from 2 to 6. 2 Straight Punches (Jab Cross) 4 Straight Punches (Jab Cross Jab Cross) Jab Cross Jab Cross Hook Cross (6 Punches in total) At the end of the sequence complete 2 Push Ups 2 Squat Jumps and then start again. This is quite a heavy round so you might find that 2 minutes is enough time to raise the intensity. YOU BE THE JUDGE OF YOUR CLASS! Speed Round: Focus more on larger amount of punches with an emphasis on speed! 10 Straight Punches 10 Uppercuts 10 Straight Punches 1 Sprint (5 to 10metres). 20 Straight Punches 20 Uppercuts 20 Straight Punches 2 Sprints (5 to 10meteres). 30 Straight Punches 40 Uppercuts 30 Straight Punches 3 Sprints (5 to 10metres). 40 Straight Punches 40 Uppercuts 40 Straight Punches 4 Sprints (5 to 10meteres).If you have a fairly fit group you can take this sequence up to 50 punches and 5 sprints.

25 Resistance Round: Now it s time to target other muscle groups. Set up an area with a bench or step box for triceps dips. 2 Straight Punches 4 Straight Punches 6 Straight Punches Up to 10 Straight Punches. Boxer then does 2 Dips Hold 4 Dips Hold 6 Dips Hold 8 Dips Hold 10 Dips Finish. 10 Straight Punches 8 Straight Punches 6 Straight Punches Down to 2 Straight Punches. When you reach down to 2 straight punches rather than do tricep dips again repeat the same format with squats - 2 Squats Hold 4 Squats Hold Up to 10). Repeat this sequence for 3 minutes and then swap them over. Combinations Round: A more complex combination Remember to re-iterate proper technique. Double Jab Cross Pause Jab Cross (Continue for 90 seconds) Get ready to set them up for 2 ducks. Add on a duck to the right and then a weave to the left and come back with a Jab Cross Jab Cross (Continue for 90 seconds). Advanced Option: After the duck and weave you can substitute the Jab Cross Jab Cross for a Left Hook Right Cross Left Hook Right Cross. Speed and Power Round: Make sure there is a distinct difference in their punches when they convert from speed to power. Two & Four - Jab Cross Pause Jab Cross Jab Cross Set (Repeat for 1 Minute) 10 Fast Uppercuts Pause 20 Fast Uppercuts - Set (Repeat for 30 Seconds) Two & Four - Left Uppercut Right Uppercut Pause 4 Uppercuts Set (Repeat for 1 Minute) 10 Straight Punches Pause 20 Straight Punches (Jabs Crosses) Set (Repeat for 30 Seconds) Quote of the Class: Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there. ~ Josh Billings

26 Warm up: This warm up is based on 3 body weight exercises which will be rotated on a pyramid sequence. The 3 exercises are squats, sit ups, and push ups. There will be a set of shadow boxing in between each sequence. Commence with 2 squats and 20 Jab Crosses 4 Squats and 40 Jab Crosses 6 Squats and 60 Jab Crosses 8 Squats and 80 Jab Crosses 10 Squats and 100 Jab Crosses. Now repeat this same sequence but instead of the squats you will use sit ups and instead of the jab crosses you will use uppercuts. Repeat the same sequence utilising push ups and jab crosses above the head. This is a lengthy and intense workout and should be modified according to the participants in your session. Combination Round: Emphasise correct technique and boxing stance Start with basic punches and then you can introduce more punches into the sequence when you feel they are ready. Jab Cross Duck - Right Cross Set (Continue for 1 minute) Demonstrate the combo slowly. Add on Left Hook and Right Cross. Continue for another 2 minutes but make sure you emphasise that they duck to their right side bending from the knees rather than the lower back. Jab Cross Duck Right Cross Left Hook Right Cross Set. Power Round: Power rounds are designed to keep the punches to a minimum to allow for that explosive movement through the entire body and creating maximum fatigue. 4 Uppercuts x 4 sets and then 4 tuck jumps. 4 Uppercuts x 4 sets, 4 tuck jumps and then add on 4 push ups. 4 Uppercuts x 4 sets, 4 tuck jumps, 4 push ups, and then add on 4 sit up rows. Start again at just 4 tuck jumps. See how many sets they can complete in 2 minutes. Speed Round: Focus more on larger amount of punches with an emphasis on speed! 10 Straight Punches 10 Uppercuts 10 Straight Punches 10 Star Jumps 20 Straight Punches 20 Uppercuts 20 Straight Punches 20 Star Jumps 30 Straight Punches 40 Uppercuts 30 Straight Punches 30 Star Jumps 40 Straight Punches 40 Uppercuts 40 Straight Punches 40 Star Jumps If you have a fairly fit group you can make them work their way back down to 10. Resistance Round: Now it s time to target a large muscle group LEGS! 10 Left Jabs 10 Right Crosses 10 Jab Crosses 10 Lunges on each leg. The punches are power based and will focus more on anaerobic conditioning while the leg work is resistance based and will focus on muscular strength and endurance. Repeat this sequence for 3 minutes and then swap them over.