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Combat1,800+ active boxers
Boxing
Power, explosiveness and self-control — forged in the ring.
Technique, cardio and power — from the basics to advanced combinations to transform you physically and mentally.
+1,200 boxers
35+ programs
8 weeks avg.
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
Beginner
Beginner boxing — Technical basics
A complete intro to boxing — guard, jab, cross, hook and uppercut explained for absolute beginners.
Intermediate
Boxing combinations — Intermediate
Learn 10 essential combinations with bag and pad work — guaranteed progress.
All levels
20-min shadow boxing session
A complete shadow boxing workout — footwork, combinations, slips and visualizing the opponent.
Intermediate
Boxing cardio — Intense fat burner
A 35-minute boxing cardio circuit — combinations, footwork and athletic drills for optimal fitness.
Intermediate
Head movement and slips
Master the slip, the roll and the bob & weave — the defensive moves that separate good boxers from great ones.
Advanced
Punching power — Advanced level
Develop your maximum power with plyometric, rotational and heavy-bag striking drills.
Expert Guide
Everything you need to know
Technique & Guard
- Orthodox stance (left foot forward) or southpaw (right foot forward) — your dominant foot determines the natural stance
- Base position: feet shoulder-width + 45°, 55% of the weight on the back leg for mobility
- Jab — straight punch with the lead hand, arm extended, shoulder raised to protect the chin
- Cross — rear-hand punch with full hip rotation — 70% of the power comes from the hip turn
- Head movement (slip, roll) is as important as punching — it protects and creates openings
Essential equipment
- Boxing gloves (10–12 oz for general training, 16 oz for sparring) — protects the wrists and your partners
- Hand wraps 4.5 m — mandatory under the gloves for wrist and joint support
- A custom-molded mouthguard — the #1 protection against concussions and dental fractures
- A punching bag (heavy 40–60 kg for power, light 20 kg for speed and technique)
- A jump rope — the most effective cardio and coordination tool in boxing
Boxer's nutrition
- Pre-training meal 2h before: rice + lean protein + vegetables — stable energy without heaviness
- Hydration: at least 600 ml of water per hour of training — dehydration slows the reflexes
- Protein: 2–2.2 g/kg/day to maintain muscle mass during a training block
- Weight management: max 500 kcal/day deficit — sharp weight cuts reduce power by 15%
- Recovery: collagen + vitamin C post-session for the health of wrists, elbows and shoulders
Boxer's recovery
- Ice the wrists and joints 10–15 min after every intense session — tendinitis prevention
- Active stretching of the shoulders, pecs and hip flexors post-session (10 min)
- Agonist/antagonist rotation: punch day / legs + core day to spread the load
- Massage the forearms and the back of the neck — the most contracted areas in boxing
- Restorative sleep: reflexes and coordination consolidate during deep-sleep phases
Expert tips
The pros' secrets
Power comes from the hips
A cross generated by the arm alone is 30% of maximum power. Add hip and trunk rotation to reach 100% of your potential.
Think in combinations
A single punch is easily avoided. Combinations (1-2, 1-1-2, 1-2-3b) create openings. Master 3 combinations before learning new ones.
Footwork is the key
A boxer with poor footwork can't attack or defend effectively. Spend 30% of your time on the rope and on movement.
Quality > Quantity on the bag
Landing 100 clean punches beats 500 sloppy ones. Every strike on the bag must be precise, well-anchored, with a fast hand return.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Jump rope
All levels10×1 min / 30 s restCardio, calves, coordination, rhythm
Single jumps at a steady rhythm, progressing to double-unders and crossovers. The fundamental tool of every boxer to improve foot-hand-eye coordination and cardio.
Shadow boxing
Beginner5×3 min / 1 min restShoulders, cardio, technique, coordination
Box in the air visualizing an opponent. Work combinations, footwork, slips and fluidity. The technical session par excellence.
Heavy bag — combinations
Intermediate6×3 min / 1 min restShoulders, pecs, triceps, core, cardio
Chain preset combinations (1-2, 1-2-3b, 1-2-lb) on the heavy bag. Focus on strike quality, fast hand return and hip rotation.
Boxer push-ups
Intermediate4×15Pecs, triceps, shoulders, core
A classic push-up with a torso rotation and arm extension into an uppercut at the end. Strengthens the striking muscles while training coordination.
Ladder footwork
Beginner3×4 runsCalves, coordination, reaction speed
Use an agility ladder on the floor to work boxing steps (in-out, lateral, pivot). Improves movement speed and dynamic balance in your guard.
Jump squat with hook
Intermediate4×10Quads, glutes, shoulders, explosiveness
Drop into a squat, explode upward and throw an imaginary hook on the way up. Combines leg power and striking — like coming out of a clinch and countering.
Russian twist
Beginner3×20Obliques, abs, trunk rotation
Seated in a V, feet lifted, rotate the torso right to left touching the floor on each side. Trunk rotation is the power source of every lateral punch.
Medicine ball slam
Intermediate4×12Shoulders, back, abs, explosiveness
Lift the medicine ball overhead then slam it violently to the floor. Mimics the power of an overhand. Excellent for upper-body explosiveness.
Pad defense
Advanced4×3 minReflexes, coordination, cardio
Facing a partner holding the pads, work alternating strike-slip. Develops peripheral vision, reaction speed and real-time tactical adaptation.
8-week program
Week 1–2
Foundations — Guard and basic punches
Beginner technique 45 min
Guard, jab, cross, lateral movement + 10 min basic jump rope
Boxing cardio 30 min
Shadow boxing 3×3 min + light bag simple combos (1-2) 4×2 min
Athletic conditioning 40 min
Rope 5 min + push-ups 4×15 + squat 4×15 + core 3×45 s + stretching
Week 3–4
Combinations & Boxing cardio
Pads / bag — combinations
10 different combinations rotating on the heavy bag — 6×3 min with 1 min rest
Light sparring (if partner)
4×2 min of technical sparring at 50% — focus on footwork and jab only
Boxing HIIT 25 min
Shadow boxing 30 s / 15 s rest × 10, then boxer burpees 20 s / 10 s × 10
Functional strengthening
Medicine ball slam 4×12 + Russian twist 3×20 + boxer push-ups 4×15
Week 5–6
Power & Defense
Heavy-bag power session
Maximal power work: 5×3 min focusing on cross and uppercut at max intensity
Slips and counters
Slip/roll in response to the partner's jabs + immediate 1-2 counter — 6×2 min
Endurance cardio 40 min
Rope 15 min + shadow boxing 15 min + bag 10 min — moderate continuous intensity
Week 7–8
Sparring & Consolidation
Full sparring 4×3 min
Full tactical application — all punches and slips learned in a real situation
Technical sharpening 45 min
Back to the fundamentals: guard, jab, footwork — refine precision and fluidity
Performance check
Max 3-min jump-rope test + punching-power test with a sensor + technical assessment
Active recovery
Yoga 30 min + deep shoulder and wrist stretching + arm self-massage
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about Boxing
Fitness boxing training (bag, shadow, pads) is very safe and contactless. Sparring requires full gear and a competent coach. Boxing builds self-defense and self-confidence.
