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Boxing & Combat Conditioning

Combat training with a plan: the right gym and kit, a medical check, wraps and stance, roadwork, bag work and a round log, controlled sparring with head contact limits, and preparation for interclub days and amateur bouts.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Boxing & Combat Conditioning, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🏋️ Fitness & Sport

Boxing & Combat Conditioning

Training boxing, kickboxing or Muay Thai technique and conditioning, from fitness classes to sparring and amateur bouts.

  1. Choosing a boxing, kickboxing or Muay Thai gym
  2. Gloves, hand wraps and mouthguard starter kit
  3. Medical check before contact training
  4. Wrapping your hands correctly
  5. Stance, guard and footwork fundamentals
  6. Three-round bag and skipping baseline
  7. Weekly training timetable around class times
  8. Twelve-month combat sport goal
  9. Walking weight and weight class tracking
  10. Weekly roadwork for boxers
  11. Daily skipping rounds
  12. Round-by-round training log
  13. Shadow boxing with one focus per round
  14. Heavy bag sessions with structure
  15. Strength and conditioning for punching power
  16. Glove, wrap and mouthguard hygiene routine
  17. Neck and grip strength maintenance
  18. Monthly check-in with your coach
  19. Jab mastery block
  20. Slips, rolls, parries and blocks
  21. Body shots and level changes
  22. Combination building from the one-two
  23. Muay Thai clinch fundamentals
  24. Kicks and kick checking for kickboxing
  25. Holding pads for a training partner
  26. Ring craft and cutting off the ring
  27. Introduction to controlled sparring
  28. Hard sparring limits and head contact log
  29. Concussion stand-down and return plan
  30. Filming and reviewing your sparring
  31. Trying a second striking discipline
  32. Sparring gloves and headgear purchase
  33. Dentist-fitted custom mouthguard
  34. Hanging a heavy bag at home
  35. First interclub skills or sparring day
  36. Registering as an amateur boxer or fighter
  37. Fight camp for your first amateur bout
  38. Making weight safely for a bout
  39. Fight-night kit bag and corner plan
  40. White-collar or charity boxing bout
  41. Post-bout review and recovery week
  42. Moving from boxing fitness classes to club training
  43. Women's boxing kit and training set-up
  44. Boxing and Muay Thai in your 40s and beyond
  45. Fitting combat training around shift work
  46. University boxing club season
  47. Opponent scouting and game plans
  48. Working the corner for teammates
  49. Muay Thai training camp abroad
  50. Weighing a move to professional boxing

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Choosing a boxing, kickboxing or Muay Thai gym

Combat gyms range from fitness-only class studios to competition clubs with registered coaches, and the wrong one can mean either no real coaching or being thrown into hard sparring in week two. Visiting two or three and watching a full session before signing anything lets you judge coaching ratios, how sparring is supervised and whether the club puts members forward for bouts, if that is where you want to go.

First tasks

  • List three combat gyms within thirty minutes of home or work
  • Book a free trial or ask to watch a full beginners' session at each
  • Ask each head coach how and when beginners start sparring
  • Join the gym that scored best on coaching and safety

Gloves, hand wraps and mouthguard starter kit

Borrowed communal gloves are damp, often the wrong weight and a common route for skin infections, and training without wraps puts the small bones of the hand at risk from the first bag session. A first kit of bag gloves sized for your weight, two pairs of wraps and a boil-and-bite mouthguard costs less than a month's membership and covers every beginners' class.

First tasks

  • Ask your coach what glove weight they recommend for your size
  • Compare three pairs of training gloves on fit, padding and price
  • Buy two pairs of long hand wraps
  • Mould a boil-and-bite mouthguard and check it stays in when you open your mouth

Medical check before contact training

Combat sport involves blows to the head and body, and some conditions, such as uncontrolled high blood pressure, certain eye problems or a past head injury, make that riskier. A conversation with your doctor before you start sparring, ahead of the paperwork amateur bodies ask for before a first bout, means any issue is found in a surgery rather than a ring.

First tasks

  • Write down every past head injury, knockout and eye problem you can remember
  • Book a doctor's appointment and say it is about starting contact sport
  • Ask the doctor whether anything in your history limits sparring
  • Tell your coach about any restriction the doctor gives you

Make it yours.

Install Boxing & Combat Conditioning, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.