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BOXMASTER® INSTRUCTOR WORKSHOP

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CONTENTS

Welcome Note From Rai Fazio

Workshop Overview

BoxMaster® Overview

BoxMaster Floor Plan Options

BoxMaster Set Up

Basic Exercise Physiology

Key Body Positioning

How To Throw Each Punch

Additional Boxing Movements

How To Throw Combination Punches

BoxMaster Coaching Skills

Examples Of Active Recovery Exercises

Punch Positions for Each Pad

BoxMaster Workouts

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2

3

4

6

7

9

11

19

21

24

28

29

30

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WELCOME

Boxing training is said to be one of the toughest disciplines in the world and probably the most favoured used by many of the elite sports people around the world from soccer players to formula 1 drivers. The BoxMaster® has taken boxing style training to another level by simplifying it and making it so much easier to learn by our patented pad placement angles. You throw the punch and the correct surface angle is there. The art of teaching someone to throw a correct punch is now so much easier and safer by allowing you the trainer to view the student and correct their form instead of standing behind focus mits and risking injury. Enjoy the course and keep boxing on! Rai FazioCreator of the BoxMaster

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WORKSHOP OVERVIEW

WHAT TO EXPECT FROM THIS COURSE?

GET READY FOR THE BOXMASTER EXPERIENCE!

The BoxMaster® Instructor Workshop is aimed at providing you with the necessary tools to safely participate and teach an effective and enjoyable small group training session using the BoxMaster.

The key areas you will go through include:• How to safely throw a punch• How to teach participant’s to safely throw each style of punch• The structure of a BoxMaster class• How to lead participant’s through a BoxMaster class

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BOXMASTER® OVERVIEW

WHAT IS THE BOXMASTER?

HOW DOES THE BOXMASTER WORK?

HOW DOES IT REDUCE THE RISK OF INJURY?

WHO DOES THE BOXMASTER CATER TO?

WHY IS THE BOXMASTER NEEDED?

A form of boxing style training that will bring boxing for fitness to facility members. With the ability to cater to all types of members, it will excite and encourage greater participation in boxing style training.

The BoxMaster® pads have been set up specifically to replicate a different style of punch for each pad. This allows the participant to throw any punch, or any combination of punches at any time!

A large amount of time and thought has gone into the development of the BoxMaster. The key to its design lays in the spring system attached to each pad. The pads have been set up to offer a slight ‘give’, therefore replicating punching a focus mitt. The result of this is a significant reduction in the risk of injury, to both the participants and the instructor.

The beauty of the BoxMaster is, it caters to every type of exercise participant. Unlike methods used in the past for boxing training, such as the heavy bag the BoxMaster is a non-intimidating way to encourage members into a different style of training. We know this to be true because currently 55% of BoxMaster participants are females.

• The pads are specially set up so they can cater to both right-hand and left-hand (Southpaw) dominate participants.

• The BoxMaster can be easily adjusted to cater for any height of your participants.

Historically a primary way to train people boxing fitness, was to use focus mitts. Some of the issues with this are:• Potential injury to the participants; increasing the insurance risks for both the instructors

and the facility.• Potential danger for the instructor from impact.• It can only be done in a 1-on-1 situation.

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BOXMASTER® FLOOR PLAN OPTIONS

Approx. 16 ft.

BoxMaster® Rounds Posters

Instructor

Instructor

Group 1Active Boxing


Approx. 10 ft.

Group 2 Active Recovery


BoxMaster Units

The BoxMaster® room is best designed with an optimal number of 4 Single BoxMaster units or one BoxMaster Quad station. This allows for up to 8 participants (plus the instructor) in the area at any one time.

BoxMaster Tower

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Approx. 16 ft.

BoxMaster® Rounds Posters

Instructor

Instructor



Approx. 10 ft.



BoxMaster Quad

BoxMaster® Quad

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BOXMASTER® SET UP

There are 3 adjustment levers at the rear of the BoxMaster® that allow the participant/instructor to adjust the height of the machine.

To adjust: 1. Loosen the levers turning counter clockwise2. Pull the pull pin and rotate to unlock for adjustment3. Adjust height by grasping onto the lower arms of 10 and 11 and push or pull up/down.4. Rotate the pull pin to allow pads to lock into position5. Tighten the levers turning clockwise. Do not over tighten.

3 levers to adjust the BoxMaster. Do not

over tighten

BOXMASTER CORRECT HEIGHTStand at arm distance from the BoxMaster so that your fists are touching pads 1 and 2 and are parallel to the floor. Once at this level, secure all 3 tightening handles and make sure spring loaded pin is completely pushed in and is secure.

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BASIC EXERCISE PHYSIOLOGY

AEROBIC ENERGY SYSTEM (OXIDATIVE)

ANAEROBIC (LACTIC ACID OR GLYCOLTIC) SYSTEM

atp-pc (phosphagen) system

the body energy systems

Before starting to teach any type of exercise, you first must understand and have a basic knowledge of how the human body works.

The Aerobic (Oxidative) energy system provides ATP much more slowly than the other two systems, but the supply is almost unlimited because it uses fat storage for fuel. The oxidative system by itself is used primarily during complete rest and low-intensity activity. It can produce ATP through either stored fats (fatty acids) or carbohydrates (glucose). Because fatty acids take more time to breakdown than glucose, more oxygen is needed for complete combustion. If efforts are intense and the cardiovascular system cannot supply oxygen quickly enough, carbohydrates must produce ATP. However, in very long duration activities (i.e., marathons), carbohydrates can become depleted and the body looks to fats as the energy supplier.

The Glycolytic system (or Lactic Acid system) is the “next in line” tool after the ATP-PC system runs its course and lasts for exercises lasting less than 2 minutes. Dietary carbohydrates supply glucose that circulates in the blood or is stored as glycogen in the muscles and the liver. Blood glucose and/or stored glycogen is broken down to create ATP through the process of glycolysis. Like the ATP-PC system, oxygen is not required for the actual process of glycolysis (but it does play a role with the byproduct of glycolysis, pyruvic acid). An example of an activity of the intensity and duration that this system works under would be a 400 meter sprint.

This is the simplest energy system and does not need oxygen as the ATP is stored directly in the muscles. The ATP-PC system is used for short durations of high-intensity work of up to 10 seconds. This is the primary system behind very short, powerful movements like a golf swing, a 100-meter sprint or power lifting. Because both the ATP and Phosphocreatine, used to recreate ATP, are both in limited supply within the muscles, this system is duration is very limited. Replenishment of this system will require oxygen.

The human body possesses three energy systems that create the energy needed to sustain itself and create the muscle contractions to perform work. ATP, Adenosine Triphosphate, is the molecule used by the body to create work or contract a muscle. ATP can be created either aerobically, meaning with oxygen, or anaerobically, meaning without oxygen. The Aerobic energy system [Oxidative] is primarily used for long term steady state activities; whereas the body has two Anaerobic energy systems: ATP-CP [Phosphagen] system and Lactic Acid [Glycolytic] system. Most activities use a combination of all three energy systems to generate the energy. These systems are composed of complex chemical reactions in order to work; below is a basic overview of these systems.

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Aerobic Oxidative System Anaerobic Glycolytic System ATP/PC SystemType of system Aerobic Anaerobic Anaerobic

Fuel Carbohydrate, Fat (and Proteins)* Carbohydrate

Adenosine Triphosphate and

Creatine PhosphateOxygen required Yes No NoLactate produced No Yes No

Used In Endurance activities and/or low intensity exercise Vigorous activity up to 3 minutes Vigorous activity 10-15

seconds

Benefit

Increase in cardiovascular function. Decrease in resting heart rate. Decrease in blood pressure. Reduced LDL blood cholesterol level. Increase in

blood oxygen levels. Decrease in body fat.

Increase in strength. Increase in aerobic capacity. Increase in the capacity to withstand the build up of lactic waste. Increase in

cardiovascular function. Decrease in body fat. Increase in muscle mass. Improvement in speed,

strength and power.

Increase in power. Improvement in speed. Increase in muscle mass.

Increase in aerobic capacity.

The table below covers each system and their benefits.

Benefits that BoxMaster® style training will give participants:

*Not commonly used. Only as a last resort for energy production in rare cases where carbohydrates are depleted and stored fat is minimal.

Per

cent

of t

otal

ene

rgy

00

PhosphagenGlycolyticOxidative

Time (seconds)60 130

50

100

The BoxMaster® (in class format) is set up to have participants complete 90 second rounds using the BoxMaster (through punch combinations) and active recovery stations. The key benefits of this style of training will include:• Increase in strength in all three key areas: 1. Upper body 2. Lower body 3. Core• Increase in speed• Increase in the body’s ability to withstand lactic waste and remove this from the body• Increase in cardiovascular capacity – Increase in V02 Max and decrease in resting heart rate.

Potential benefits of increasing a persons cardiovascular capacity includes:• Increase in muscular tone• Decrease in body fat• Increase in lean muscle massStudies have shown that boxing styles of training can burn between 250-400 calories within a 30 minute period.

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KEY BODY POSITIONING IN BOXING

upright stance

• Move back from the BoxMaster® so both arms are fully extended • Tip of left hand glove should just be able to reach pad 2• Tip of right hand glove should just be able to reach pad 1• Bring arms to a relaxed position by sides.

• Place feet a little more than shoulder width apart.• Left foot should be in line with the middle of pad 10.• Right foot should be in line with the middle of pad 11.• Take a half step back with the right foot. • Take a half step forward with the left foot.• The above stance is for right handed people called the

ORTHODOX stance.

If a client is left handed the stance is called the SOUTHPAW stance. The opposite foot stance applies. Advise them to strike the opposite of the numbers you call.

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STANCE-WEIGHT DISTRIBUTION

guard position

Movement Bouncing

• Place 60% of your weight on your rear leg.• Place 40% of your weight on your front leg.• Bend both knees slightly and elevate your rear heel so that the ball of your rear foot is

supporting your weight.

• It’s harder to hit a moving target than a a stationary one. Movement is also great cardio.

Basic Movement

• Bouncing on toes forward & back. • Stop bouncing & stabalize movement.• Resume bouncing forward & back.

Stance• Bend your elbows to take your hands up to the sides of your chin.• Keep your shoulders relaxed.

Head Position• Adjust your head slightly down so that your fists are covering your cheek bones. • Tuck your chin into your chest.

Elbow Position• Your elbows should be in snug to the sides of your body/ribcage.

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HOW TO THROW EACH PUNCH

the jab (straight left)

Definition: A quick straight punch thrown with the lead hand from the guard position.

Pad Targets: Pad 1 Pad 12

Note: The jab simply travels out from the left side of the chin in a direct line to pad 1. To use pad 12, do as above and bend the knees and drop the body into a squat position.

1. Upon landing you must have rotated the hand so that the fist lands square in a horizontal position.

2. Once you’ve made contact the fist retracts in a straight line directly back to the chin. Do not drop down to waist or chest area leaving you open to an attack.

3. Whilst executing the jab the right hand must remain fixed to the right side of the chin.4. Whilst executing the jab the head and chin must be tucked in so the left shoulder covers

the left side of the face and acts as a guard. 5. When executing the jab push off the ball of the rear foot 6. Take a small forward step with the front foot.7. Rotate your hip and shoulder/upper torso into the punch. 8. Upon contact, push off your front leg transferring your weight onto your rear foot to move

back to guard position. 9. By stepping forward it bridges the gap between you and the BoxMaster® piece, enabling

you to land the punch correctly. Note— the arm must be fully extended.10. Keep knees bent.

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straight right (right cross)

Definition: The straight right is a punch thrown from the chin whilst in guard position traveling in a straight line across the body.

Pad Target: Pad 2

Note: Before the straight right is thrown the elbow should be snug against the ribcage and not flared away from the body. This increases accuracy and power.

1. Delivery starts at the rear foot, transferring weight to the front foot. 2. The torso and hips are quickly rotated in an counter-clockwise position for extra power. 3. The head stays in guard position.4. Once the punch is delivered the fist is retracted straight back to the side of the chin for

protection.

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left hooks (foot movement)

Pad Target: Pad 3 • Push off your right foot and take half a step with your left foot

across your opponent. • As you do this, thrust your hips and torso in a clockwise motion and

snap your elbow from a vertical to a horizontal position, delivering the punch from your chin in a semi circular motion as described above.

• Once this is achieved, your arm and fist retract back to your body and chin for protection, your elbow goes from horizontal to vertical position.

right hooks (foot movement)

Pad Target: Pad 4

• Push off your right foot and take half a step with your left foot across your opponent in the direction of the punch.

• As you do this, thrust your hips and torso in a counter clockwise move delivering the punch from your chin in a semi circular motion as described above.

• Once this is achieved, your arm and fist retract back to your body and chin for protection, your elbow goes from horizontal to vertical position.

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left hooksDefinition: A hook is a semi circular punch delivered from the chin to the designated pad. Hand angle – upon landing the punch turn your fist with your thumb facing towards you or towards the roof in a horizontal position.

Pad Targets: Pad 3 = High Left Hook Pad 8 = Left Hook

• Resume correct distance and stance.• A left hook should be delivered with feet as wide as the number 10

and 11 pads. The BoxMaster® post should be directly in the middle and in front of you.

• When executing the left hook make sure you elevate your elbow from vertical to a horizontal position as high as your shoulder when rotating to pad 3.

• Make sure your aim is to punch pad 3 aiming your middle knuckles on the number 3 target. If you continue to have problems landing the hook correctly a tip to make it easier is: move both your feet across to the right hand side approximately 3 to six inches this will make it easier to land the punches.

DON’T FORGET TO APPLY FOOT MOVEMENT INSTRUCTIONS DESCRIBED EARLIER. • When executing short hooks on pads 7 and 8 these same principles apply but you will

have to step to the side of each number for better alignment.• Because pads 7 and 8 are short hooks you need to bend your knees for a lower elevation.

Remember to keep your elbows at a horizontal elevated position.

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right hooks

Definition: A hook is a semi circular punch delivered from the chin to the designated pad. Hand angle – upon landing the punch turn your fist with your thumb facing towards you or towards the roof in a horizontal position.

Pad Targets: Pad 4 = High Right Hook Pad 7 = Right Hook

• Resume correct distance and stance.• A right hook should be delivered with feet as wide as the

number 11 and 10 pads. The BoxMaster® post should be directly in the middle and in front of you.

• When executing the right hook make sure you elevate your elbow from vertical to a horizontal position as high as your shoulder when rotating to pad 4.

• Make sure your aim is to punch pad 4 aiming your middle knuckles on the number 4 target. If you continue to have problems landing the hook correctly a tip to make it easier is: move both your feet across to the right hand side approximately 3 to six inches this will make it easier to land the punches.

DON’T FORGET TO APPLY FOOT MOVEMENT INSTRUCTIONS DESCRIBED EARLIER. • When executing short hooks on pads 7 and 8 these same principles apply but you will

have to step to the side of each number for better alignment.• Because pads 7 and 8 are short hooks you need to bend your knees for a lower elevation.

Remember to keep your elbows at a horizontal elevated position.

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the uppercutDefinition: A powerful punch directed upwards from the torso.

Pad Targets: Pad 5 Right uppercut Pad 6 Left uppercut

• Uppercuts are usually thrown at close range with either hand and can be a vertical or diagonal punch.

• Like a hook the uppercuts have the same semicircular shape but come in on different angles.

• The objective of the uppercut is to elevate the opponents head so you can follow through with a hook or straight punch.

The left uppercut relates to target number 6 and is a diagonal uppercut.• The left uppercut is delivered from the left hand side of the chin and is a semicircular

punch pushing 40% off the right foot and 60% off the left knee in an upward motion whilst also thrusting your torso and shoulders in a clockwise movement to deliver the punch up to pad 6.

• As the punch comes up, your right hand should remain on guard with your chin tucked into your chest.

The right uppercut relates to target number 5 and is a diagonal uppercut.

• The right uppercut is delivered from the right hand side of the chin and is a semicircular punch pushing 60% off the left foot and 40% off the right knee in an upward motion whilst also thrusting your torso and shoulders in a counter clockwise movement to deliver the punch up to pad 5.

• As the punch comes up, your left hand should remain on guard with your chin tucked into your chest.

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vertical uppercut

left rip (aka low body hook)

Definition: A powerful punch directed upwards from the torso. Pad Target: Pad 9

Definition: A body shot where you’re aiming towards the ribs using your left hand.Pad Target: Pad 11

• The vertical uppercut is to be delivered to target number 9 with either the right or left hand using the same upper body techniques as described for the diagonal uppercut.

• Because of the change in angle the difference in delivering this punch correctly is that you must place your right foot directly in line with NO 9 target & your left foot infront and off to the LHS inline with NO 10. (Do the opposite when using the other hand)

• The left rip is a semicircular punch.• Maintain proper stance, left foot in front of right foot with both feet

apart so that your left foot is in front of BoxMaster® tower and your right foot is out wider than target number 11.

• The target number 11 should be in line with the middle of your torso.

• Make sure you are standing the correct distance away from the BoxMaster so that you have room to slightly arch your back and lean forward with most of your weight over your left knee whilst slightly bending your right.

• This will allow you to land your punch without crowding the BoxMaster.• The punch starts by pushing upwards off the balls of both feet but mostly pushing off the

left. • The punch explodes off the left foot whilst thrusting your hips and torso in a clockwise

movement whilst delivering the punch. • Plant your right foot flat on delivery.• After delivery your shoulders are to retract back to their original position and your left fist

goes back to protect the left side of your chin in guard position.

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right rip (aka low body hook)Definition: A body shot where your aiming for towards the ribs using your right hand.Pad Target: Pad 10

• The right rip is a semicircular punch.• Maintain proper stance, left foot in front of right foot with both feet

apart so that your right foot is in front of BoxMaster® tower and your left foot is out wider than target number 10.

• The target number 10 should be in line with the middle of your torso.

• Make sure you are standing the correct distance away from the BoxMaster so that you have room to slightly arch your back and lean forward with most of your weight over your right knee whilst slightly bending your left knee.

• This will allow you to land the punch without crowding the BoxMaster.• The punch starts by pushing upwards off the balls of the feet, but mostly pushing off the

right. • The punch explodes off the right foot whilst thrusting your hips and torso in a counter

clockwise movement whilst delivering the punch.• Plant your left foot flat on delivery. • After delivery your shoulders should retract back to their original position and your right

fist goes back to the right hand side of your chin in guard position.

To gain extra power in executing a ‘Rip’ punch? • To gain extra power you can take a 3 inch slide/step across before delivering the punch.• If delivering a left rip push off your left foot and step/slide across right with your right foot.• If delivering a right rip push off your right foot and step/slide across to your left with your left foot.

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ADDITIONAL BOXING MOVEMENTS

head movement

bobbing

weaving

slipping

• When throwing any punch singularly or in a combination there should be some side to side head movement. For example, when you are throwing a left jab your head should slightly move right with your left shoulder covering the left hand side of your jaw and right fist covering the right side of your jaw in guard position.

• When throwing a straight right your head should slightly move left with your right shoulder covering the right side of your jaw, and your left fist covering the left side of your jaw in guard position. When throwing a left hook the same rules apply. Shift your head right. When throwing a right hook the opposite applies.

• When throwing uppercuts it is a very similar movement except you drive your head up slightly (this does not mean you expose your chin. Keep it tucked away).

• To perform a bob, you simply bend both knees quickly and drop your body straight down without moving side to side or forwards and backwards.

• This will allow you to incorporate your core as well as incorporating a strength component for the muscles of your lower body.

• Weaving is the movement of the body from guard position in a U shape with your fists each side of your chin for protection. Then rotate in a downward circular motion coming Coming up and around on the other side of your opponents guard, then quickly returning.

• The leg, abdominal and core muscles are engaged for this rapid movement.

Note: The BoxMaster® multi pad is a great tool for weaving. Use its U shape to follow and have your students weave under and come up and out to the hook and uppercut pads.

• Slipping is used to avoid a punch or set up an attack by waiting for your opponent to throw a straight punch. Example: Use a left jab then either shift your head sharply left or right to make them miss, then counter punching with either your left or right.

• Slipping helps improve good reflexes and speed.

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body and feet movementForward• When moving forward push off the ball of your rear foot.• Step forward with the front foot making sure that at no time the feet come together.

Back• Push off the front foot, stepping away and keeping the distance between the legs so you

still maintain balance.

Side (Floating)• Floating is when you step either left or right (usually used when avoiding a punch or an

opponent). • Push off your left foot to move right.• Opposite method applies to moving left. • When floating side to side feet can come together.

Bouncing on Toes• This is a simple transferring of your weight from leg to leg, foot to foot. • This technique can be used in a class format to increase a participants cardio workout

opposed to standing flat footed during a workout and in between combinations.

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HOW TO THROW COMBINATION PUNCHES

introductory workout — round 1

round 2

Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right

Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right Pad 3 - High Left Hook

• In a combination punch, the straight right is usually delivered after a jab. This is commonly known as a 1, 2. This is the most basic punch combination.

• The shoulders must rotate to the opposite locked position with the right shoulder touching the side of the chin in a counter clockwise move. The left hand must retract straight back to the left hand side of the face covering the chin/jaw area.

• To progress this combination, use 1+1+2 or Southpaw use 2+2+1

• Hooks are usually thrown after a straight punch or following an uppercut.


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round 3

round 4

round 5

Pad Targets: Pad 2 - Straight Right Pad 3 - High Left Hook

Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right Pad 3 - High Left Hook Pad 4 - High Right Hook

Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right Pad 3 - High Left Hook Pad 5 - Right Uppercut


• To progress this combination, use 1+2+3+4 or Southpaw use 2+1+4+3


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round 6

round 7

Pad Targets: Pad 6 - Left Uppercut Pad 5 - Right Uppercut Pad 3 - High Left Hook Pad 2 - Straight Right

Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right Pad 6 - Left Uppercut Pad 5 - Right Uppercut Pad 3 - High Left Hook


• To progress this combination, use 1+2+6+5+3+2 or Southpaw use 2+1+5+6+4+1

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BOXMASTER® COACHING SKILLS

checklist for class delivery

Participant health check or pre-exercise questionnaire (PAR-Q)

1. Injuries2. Illness3. Pregnancy/Post-natal participants4. Participants returning to exercise after a long break

Check appropriate clothing and footwear

5. Laces tied up correctly6. Appropriate clothing (slightly lose for flexibility of movement)

Boxing equipment

7. Check wraps and gloves are in good condition8. Check wraps and gloves are secured correctly9. Sweat towel10. Bottle of water

BoxMaster® Set Up

11. Pair participants in groups of 2 — of similar heights (if possible)12. Adjust the BoxMaster® tower to suit the participants heights.

PositionsBasic explanation and demonstration of the following:

13. Stance14. Hand and wrist position when throwing a punch15. Flexing the knees16. Importance of torso rotation in the movement

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class structurePre-Class:Have all participants, if possible, put on their boxing wraps and gloves before entering the class.

Instructor – make sure that there is nothing left in the room from a previous class that would get in the way of any participants (trip hazards etc).

WARM UP MAIN BODY COOL DOWN/STRETCH• Health screen• Warm up exercises• Basic ‘How to Throw a

Punch’ tips• Heart rate• Respiratory rate• Core Temperature• Mental preparation

• Punch techniques• CV fitness• Core strength• Upper body strength and

endurance• Challenge coordination and

motor skills

• Heart rate• Respiratory rate• Give praise and feedback• Encourage future participation• Ask for feedback• Stretch major muscles

Warm Up (5 minutes):• Warm up should consist of neck, arm, shoulder, back leg, calf and core exercises.• Examples of warm up exercises and stretches to use for a BoxMaster® class are:

• Shadow boxing (use jabs and uppercuts)• Arm pull backs• Torso twists• High knee lifts

• Explain and show the 3 key punches that the participants will perform in a boxing class: 1. Straight Punches2. Hooks 3. Uppercuts

(This will take approximately the last 30-60 seconds of the warm up).

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body of the class (21 minutes)

cool down (3-4 minutes)

leading a class

• 7 x 90 second rounds on the BoxMaster®

• With a 90 second Active Recovery exercise between each round.• Allow for 20 seconds of transition time between hitting and active recovery.

Stretch the key areas of the body such as:

1. Greet all participants into the BoxMaster class2. Pair participants up in groups of 2, of similar heights (if possible)3. Re-adjust the BoxMaster to suit the height of each group.4. Organise each participant into either Group 1 or Group 2:

• Group 1 – Starts on the BoxMaster (should be 4 people in this group)• Group 2 – Starts on the Active Recovery stations (should be 4 people in this group)

5. Explain the class format (7 rounds of 90 seconds on the BoxMaster with a 90 second Active Recovery exercise between each round) and the class duration.

6. Let the participants know that they can pace themselves based on their individual fitness levels.

7. Emphasize breathing without holding breath when striking the BoxMaster.8. Before the class begins, check if there are any new participants and perform a verbal

screen of these people (especially injuries and illness).9. Check that every participant has a sweat towel and water.10. Explain the objective of the class so everyone feels comfortable and knows what to expect.

Soleus

Chest

Calfs

Triceps

Hamstrings

Shoulders

Quadriceps

Forearms

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instructor tips

instructing in the gap area

• If a new student is struggling advise them that a simple 1,2 combo is fine. The class is about getting a workout and more importantly having fun.

• Get the participants to punch through the target, not to the target.

When instructing, the best way to teach a student is standing in the Gap Area, this is the area between group 1 and 2.

When explaining a punch or punch combination to group 2, face the group when speaking to them, however, turn your back to them when demonstrating them the punch.

Set up the group completing the Active Recovery exercise first. Once this is done, it will allow you to focus on the group using the BoxMaster® and pushing this group for the remainder of the 90 seconds.

The 2 main things students normally get wrong are:1. Incorrect stance. For example, feet too close or behind one another (remember as wide

as number 10 & 11).2. Dropping their hands in between punches.

A BoxMaster class will usually run for approximately 30 minutes. The BoxMaster rounds should be installed on the wall behind the BoxMaster pieces at a height that allows for all participants in the class to clearly see.

Below are examples of teaching points that you need to continually reinforce often throughout the BoxMaster class:

SAFETY – Every participant has liquid and is drinking regularlySAFETY – Each participants shoe laces are tied up safelySAFETY – Inspect each participant’s wraps and gloves are secured correctlyFORM – Fists clenched looselyGUARD – Hands to stay on the side of your jaw at all times excluding the punchesFORM – Feet to stay slightly wider than shoulder width apartGUARD – Chin tucked inFORM – Stay on the balls of your feet throughout the class / stabalize when punching then return to balls of feetFORM – Stabilise through the coreFORM – Participants are always aiming for the CENTRE of each pad

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EXAMPLES OF ACTIVE RECOVERY EXERCISES

run/jog on the spot

shadow boxing

squats

lunges

Tips:• Get participants to lift their knees as high as they can• Get participants to kick their glutes with their heels

Tips:• Use either jabs or uppercuts

Tips:• Keep back straight• Weight should stay in the heels (heels to stay on the floor)

Tips:• Back straight• Both feet should be pointing directly forward• Drop your back knee straight down to the ground

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PUNCH POSITIONS FOR EACH HAND

pad 1 pad 2 pad 3 pad 4



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TRAINERS NOTES

Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you a blow-by-blow description on how to throw each punch. Take note of height adjustment, correct stance and distance from BOXMASTER.

STRUCTURE OF A CLASS

It is recommended that all classes use the introduction round as the first round/warm up round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to 2 minutes with a 20 second change over period for the second participant. So 90 seconds boxing, 90 seconds rest/recovery.

IMPORTANT

Movement is 50% of this workout, so it is important to have students bouncing on toes forward and back between combinations. Just before executing the combination, stop bouncing, do the combination then bounce out again on your toes (do not continue bouncing whilst punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.

COMBINATIONS - WORKOUT 1

WATCH THE VIDEO

youtube.com/watch?v=XIG545qMYfI

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INTRO / FAMILIARIZATION ROUND

SQUAT

1

6

3

10

7

12

2

5

4

11

8

9

+

+

+

+

+

x20

x20

x20

x20

x20

x20

Straight Left Jab

Left Uppercut

Left Hook

Left Body Rip

Short Left Hook

Straight Left Jab

Vertical Uppercut

Straight Right

Right Uppercut

Right Hook

Right Body Rip

Short Right Hook

Straight Right

Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side chin weave under and up to the side of target allowing you enough room to hit target, then weave back under and up to the other side and do the same.

Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt opposite side stance and use left fist.

(WEAVE)

32®

WORKOUT 1 - ROUND 1

1

1

1

1

1

1

2

2

2

Double Jab

Double Jab

Double Jab

Straight Right

Straight Right

Straight Right

4X U/CUT TO 6 + 5

4X KNEES

4X WEAVE

BOUNCE OUT AND START AGAIN

33®

WORKOUT 1 - ROUND 2

232

55

3

3

2 3

2

Straight Right + Left Hook x 3

BACK STEP, BOUNCE FOR 2 - 3 SECONDSFAVOURING RHS OF BOXMASTER

2X KNEES TO 9


Double Right U/Cut Left Hook Straight Right

34®

WORKOUT 1 - ROUND 3

2

5

1

65

3

6

2

5 3 2

RESET FEET APART TO SQUAT POSITIONSQUAT 12 X 4 + JUMP

4 STRAIGHT PUNCHES TO NO. 12 + JUMP UP EXITING FLOOR

BOUNCE OUT IN BOXING STANCENOTE: ADD AN EXTRA 5 & 6 IF YOU LIKE


5 x U/Cut

Left Jab Straight Right Left Hook Straight Right

Left Hook Straight Right

35®

WORKOUT 1 - ROUND 4

61

52

56

6

5

65

3

4

56

Left U/Cut x 2

Right U/Cut x 2

Left Jab

Straight Right

6 x U/Cuts

Left Hook

Right Hook

RELOAD

RELOAD

RELOAD

RELOAD

BOUNCE OUT, RIGHT HAND ONLY

BOUNCE OUT IN BOXING STANCE


NOTE: FOR THIS ROUND RELOAD AND TWIST TORSO BEFORE EVERY PUNCH.START LEFT HAND ONLY

36®

WORKOUT 1 - ROUND 5

101

9

11

8

3

10 11

4

Left Jab

Right U/Cut Short Hook

Left Hook

Right Rip + Left Rip x 2

Right Hook

BOUNCE OUT, RE-ENTER FAVOURING LHS OF BOXMASTER

STEP ACROSS WITH RIGHT FOOT TOWARDS NO. 3


37®

WORKOUT 1 - ROUND 6

5

9

1

9

1

3

8

2

8

2

4

3

4

Straight Right

Right U/Cut

Left Jab

Left U/Cut

Left Hook

Left U/Cut

Left Jab

U/Cut

Right U/Cut

Left Hook

Left Hook

Straight Right

Straight Right




38®

WORKOUT 1 - ROUND 7

4

2

5

7

8

1

6

3

8

1

6

3

4

2

5

7

4

2

5

7

8

1

6

3

6 x Straight Punches

6 x U/Cuts

6 x Short Hook + Right Hook

6 x Left Hook + Short Hook

BOUNCE OUT, RE-ENTER FAVOURING LHS OF BOXMASTER

BOUNCE OUT, RE-ENTER FAVOURING RHS OF BOXMASTER

BOUNCE OUT, RE-ENTER IN CENTRE


39®

TRAINERS NOTES




IMPORTANT



WATCH THE VIDEO

youtube.com/watch?v=CHdSglV-ylc

40®


SQUAT

1

6

3

10

7

12

2

5

4

11

8

9

+

+

+

+

+

(WEAVE)

x20

x20

x20

x20

x20

x20

Straight Left Jab

Left Uppercut

Left Hook

Left Body Rip

Short Left Hook

Straight Left Jab

Vertical Uppercut

Straight Right

Right Uppercut

Right Hook

Right Body Rip

Short Right Hook

Straight Right



41®

WORKOUT 2 - ROUND 1

2 3 21Straight RightLeft Jab Straight RightLeft Hook

BOUNCE OUT

4X KNEES TO 9


42®

WORKOUT 2 - ROUND 2

2

2

1

32

3

3 3

2

2

2X KNEES TO 10 & 11



Straight RightLeft Jab Straight RightLeft Hook


43®

WORKOUT 2 - ROUND 3

2

6

3

1 3

6

2

2

RELOAD THE LEFT HAND + TWIST TO THE LEFT

2 X WEAVE


Straight Right

Left Hook

Left Jab Straight RightLeft Hook

Straight Right

Double Left U/Cut

44®

WORKOUT 2 - ROUND 4

61

12

56

6

12

6

12

5

3 3

5

12

6

Left Jab Right Hook

Left Jab Straight Right Left Jab Straight Right

Left U/Cut

6 x U/Cuts

Left Hook Straight RightRELOAD

BOUNCE OUT

RESUME SQUAT POSITION, FEET WIDE APART SQUAT

45®

WORKOUT 2 - ROUND 5

11 11

Left Jab + Straight Right x 3

Right Rip + Straight Right x 3

Double Left Body Rip

TWIST TO LEFT, BEND KNEES

TWIST TO LEFT, STRAIGHTEN UP


2

2

1

3

1

3

2

2

2

2

1

3

RELOAD

46®

WORKOUT 2 - ROUND 6

11

3

3

10

4

4

8

1

8

7

2

7

Left Jab

2 x Short Hooks

2 x Short Hooks

Straight Right

2 x Body Rips

2 x Body Rips

Left Hook Right Hook



SQUAT + JUMP


47®

WORKOUT 2 - ROUND 7

SQUAT JUMP X 2REPEAT UNTIL END OF ROUND OR 1 TIME THROUGH

SQUAT JUMP X 2

SQUAT JUMP X 2

3

7

4

8

+

+

x20

x20

1 2+ x20

Left Jab

Left Hook

Right U/Cut

Straight Right

Right Hook

Left U/Cut

48®

TRAINERS NOTES




IMPORTANT



WATCH THE VIDEO

youtube.com/watch?v=N3Jg-Wz4oKY

49®


SQUAT

1

6

3

10

7

12

2

5

4

11

8

9

+

+

+

+

+

(WEAVE)

x20

x20

x20

x20

x20

x20

Straight Left Jab

Left Uppercut

Left Hook

Left Body Rip

Short Left Hook

Straight Left Jab

Vertical Uppercut

Straight Right

Right Uppercut

Right Hook

Right Body Rip

Short Right Hook

Straight Right



50®

WORKOUT 3 - ROUND 1

2

2

2

1

1

1

1

3

6




Straight Right

Straight Right

Straight Right

Left Jab

Left Jab

Left Jab

Left Jab

Left Hook

Left U/Cut

51®

WORKOUT 3 - ROUND 2

2

10

1

1110

3

11

4

10 11

2 x KNEES to 9


Straight RightLeft Jab Right HookLeft Hook

6 x Body Rips

52®

WORKOUT 3 - ROUND 3

21 3 2

SQUAT x 2

RELOAD THE 2



562 6 5 3Left U/CutStraight Right Right U/Cut Right U/CutLeft U/Cut Left Hook

53®

WORKOUT 3 - ROUND 4

4 2

4

4

4

1

3

3

3

3Left Jab to all - Stepping around while punching

Right Hook

Right Hook

Right Hook

Left Hook

Left Hook

Left Hook

4 x KNEES to 10 & 11


54®

WORKOUT 3 - ROUND 5

3 x WEAVE UNDER MULTI PAD STARTING ON LHS


3

35

2

2

1

11

2

5

Left Jab

Right U/Cut

Straight Right

Left Body Rip

Straight Right


Left Hook

Right U/Cut

55®

WORKOUT 3 - ROUND 6

6

1

6

5

2

3

6

1

5

5

2

4


4 x U/Cuts


4 x KNEES to 5 & 6


Right U/Cut Right Hook Left HookLeft U/CutRELOAD RELOAD

56®

WORKOUT 3 - ROUND 7

START WITH LEFT FOOT IN FRONT OF BOXMASTER POST BEHIND NO. 9, RIGHT FOOT ACROSS TO THE RIGHT AT 4 O’CLOCK, TWIST TORSO SO RIGHT

SHOULDER FACING NO.11

11

10

11

10

3

4

BEND KNEES, WIDE BOXING STANCELEFT FOOT TO FRONT LHS OF BASE, RIGHT FOOT ON RHS

STEP ACROSS TO LEFT WITH A FLURRY OF U/CUTS

STEP ACROSS TO RIGHT WITH A FLURRY OF U/CUTS

Left Body Rip

Right Body Rip

Left Body Rip

Right Body Rip

Left Hook

Right Hook


65 5 6

RELOAD

RELOAD

RELOAD

RELOAD

4 x U/Cuts

656 5 3 24 x U/Cuts

57®

TRAINERS NOTES




IMPORTANT



WATCH THE VIDEO

youtube.com/watch?v=PF2pmiu68kw

58®


SQUAT

1

6

3

10

7

12

2

5

4

11

8

9

+

+

+

+

+

(WEAVE)

x20

x20

x20

x20

x20

x20

Straight Left Jab

Left Uppercut

Left Hook

Left Body Rip

Short Left Hook

Straight Left Jab

Vertical Uppercut

Straight Right

Right Uppercut

Right Hook

Right Body Rip

Short Right Hook

Straight Right



59®

WORKOUT 4 - ROUND 1

32 51 26


RESET FEET TO SQUAT POSITIONSQUAT X 2


Left HookStraight Right Right U/CutLeft Jab Straight RightLeft U/Cut

60®

WORKOUT 4 - ROUND 2

2

4

1

34

3

3

4

4 3



Straight RightLeft Jab Right HookLeft Hook

6 x Hooks

61®

WORKOUT 4 - ROUND 3

21 3 2

4 X KNEES TO 9

RELOAD RIGHT HAND



62 3 2Straight Right Left U/Cut Straight RightLeft HookRELOAD

62®

WORKOUT 4 - ROUND 4

TWIST TORSO LEFT, RIGHT SHOULDER TOWARDS TARGET 11POSITION BODY FAVOURING RHS/LEFT FOOT IN FRONT OR

BOXMASTER

TWIST TO LEFT, STRAIGHTEN UP


1

11

3

1

11

5

Double Left Jab

Double Left Body Rip

3 2Left Hook Straight RightRight U/Cut Left Hook

63®

WORKOUT 4 - ROUND 5

STEP RIGHT FOOT TOWARDS (3)


1

2

9

3

1

9

2

2

3

Left Jab

Double U/Cut up the middle

Straight Right Left Jab

BOUNCE OUT, COME IN THEN JUMP TO LHSSPINNING YOUR RIGHT LEG BEHIND YOU, PLACING YOUR FOOT AT 6 O’CLOCK POSITION, IN LINE WITH THE BOXMASTER POST AND YOUR LEFT FOOT LANDING IN THE TOP LEFT HAND CORNER IN LINE WITH

(4). MAINTAIN CORRECT DISTANCE AWAY FROM THE BOXMASTER.

Left Hook + Straight Right x 2

64®

WORKOUT 4 - ROUND 6

8

3

3

2 8

2

5 3

82

1

35

2

2

5

Straight Right + Short Left Hook x 3

Right U/Cut + Left Hook x 3

BOUNCE OUT AND RE-ENTER FAVOURING RHSMAINTAINING CORRECT DSTANCE

BOUNCE OUT, BEND KNEES LOWER & RE-ENTERFAVOURING LHS MAINTAINING CORRECT DISTANCE

2 X KNEES TO 9


Left Jab Straight Right Left Hook Straight Right

65®

WORKOUT 4 - ROUND 7

2 X KNEES

2 X KNEES

2 X KNEES

Left Hook + Right Hook x 3

Left U/Cut + Right U/Cut x 3

Left Body Rip + Right Body Rip x 3

10

1

11

2

10

1

11

2

10

1

11

2 3Left Jab + Straight Right x 3 Finish with Left Hook

4

5

3

6

4

5

4

5

3

6

3

6

66®

TRAINERS NOTES




IMPORTANT



WATCH THE VIDEO

youtube.com/watch?v=hf2hwE_EXnc

67®


SQUAT

1

6

3

10

7

12

2

5

4

11

8

9

+

+

+

+

+

(WEAVE)

x20

x20

x20

x20

x20

x20

Straight Left Jab

Left Uppercut

Left Hook

Left Body Rip

Short Left Hook

Straight Left Jab

Vertical Uppercut

Straight Right

Right Uppercut

Right Hook

Right Body Rip

Short Right Hook

Straight Right



68®

WORKOUT 5 - ROUND 1

2

2

2 2

1

1

1

1

3

3





Straight Right

Straight Right

Straight Right Straight Right

Left Jab

Left Jab

Left Jab

Left Jab

Left Hook

Left Hook

69®

WORKOUT 5 - ROUND 2

2

3

3

3

1

2

5

6

3

2

2

2




Only add last combo for experience clients, no newbies


Straight Right

Left Hook

Left Hook

Left Hook

Left Jab

Straight Right

Right U/Cut

LeftU/Cut

Left Hook

Straight Right

Straight Right

Straight RightRELOAD

70®

WORKOUT 5 - ROUND 3

2

23

1

32

3

32

2 X WEAVE UNDER MULTI PAD STARTING ON RHS


Straight RightJab Left Hook

65 2 3Right U/Cut Left U/Cut


Left HookStraight RightRELOAD

71®

WORKOUT 5 - ROUND 4

LEFT FOOT IN FRONT OF LEFT HAND CORNERSTART ON LHS OF BASE

RIGHT LEG BAK & INLINE WITH NO. 9

STEP ACROSS RIGHT FOOT

TWIST TORSO TO LEFT

4 X KNEES TO 10 & 11

3

8

7

4

3

8

7

4

Left Hook

Short Left Hook

Short Right Hook

Right Hook

Short Right Hook

Right Hook

Left Hook

Short Left Hook

91 9Double U/CutLeft Jab

72®

WORKOUT 5 - ROUND 5

RELOAD/RECOIL

4 X KNEES TO 9


2

7

4

1

6

2

3

3

Note: Start with left foot directly in front and in line with BOXMASTER post. Right foot wide at 4 o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.

Left Jab

Overhand Right

Straight Right

Left U/Cut

Left Hook

Left Hook

Short Hook

Straight RightSTEP ACROSS& RELOAD

73®

WORKOUT 5 - ROUND 6

3

4

4

7

3

3

1

5

4

2

9

3

REWIND RIGHT HAND 3 TIMES & RELOAD


Left Jab

Right Hook

Straight Right

Left Hook

Left Hook

Right Hook

Short Hook

Left Hook

Small step back clockwise to land R U/Cut to (5). Another step back clockwise so right foot is at 6 o’clock to land R U/Cut to (9). RELOAD for a right hook to (4) and step right foot across towards (3) and left hook.

74®

WORKOUT 5 - ROUND 7

SQUAT DOWN

JUMP BACK UP AND GO AGAIN

AFTER 1 MINUTE BEGIN NEXT EXCERCISE FOR 1 MIN

6 x U/Cuts

6 x Short Hooks

6 x Body Rips



6 x Hooks

5

7

11

2

4

12

6

8

10

1

3

12

5

7

11

2

4

12

5

7

11

2

4

12

6

8

10

1

3

12

6

8

10

1

3

12

75®

TRAINERS NOTES




IMPORTANT



WATCH THE VIDEO

youtube.com/watch?v=6b9-1flxkPg

76®


SQUAT

1

6

3

10

7

12

2

5

4

11

8

9

+

+

+

+

+

(WEAVE)

x20

x20

x20

x20

x20

x20

Straight Left Jab

Left Uppercut

Left Hook

Left Body Rip

Short Left Hook

Straight Left Jab

Vertical Uppercut

Straight Right

Right Uppercut

Right Hook

Right Body Rip

Short Right Hook

Straight Right



77®

WORKOUT 6 - ROUND 1

1

2

1

2

2

1

SWITCH STANCE TO SOUTHPAW (RIGHT FOOT IN FRONT)

BACK TO NEUTRAL STANCE

4 X U/CUTS TO 6 + 5

4 X KNEES TO 9


Left Jab

Right Jab

Left Jab

Right Jab

Straight Right

Straight Left

78®

WORKOUT 6 - ROUND 2

3

21

2

6

RELOAD



Left Hook

Straight RightLeft Jab

Straight Right

Left Hook

2 6+ x6

Straight Right Left U/Cut

79®

WORKOUT 6 - ROUND 3

23

14

32

41

32

41

SWITCH STANCE TO SOUTH PAW

SWITCH BACK TO NEUTRAL POSITION


ADOPT CORRECT SQUAT STANCE

4 X STRAIGHT PUNCHES TO 12 + JUMP BACK UP

Straight Left + Right Hook x 3



80®

WORKOUT 6 - ROUND 4


4 X KNEES TO 10 & 11 ACROSS BODY

STEP ACROSS TO 4FAVOURING LHS OF BOXMASTER MAINTAINING A WIDE STANCE

8

3

10

2

84

1

4

2

U/CutOverhand Right

Left Jab

Right Hook

Straight Right

Body Rip

Straight Right

U/Cut

Left Hook


81®

WORKOUT 6 - ROUND 5

STEP BACK DIRECTLY IN CENTRE, BEND KNEES

START ON RHS OF BOXMASTER, LEFT FOOT IN FRONT FACING NO. 4


3 4

3

1011

4

8

2

7

1Left Jab to all, float back foot around clockwise & change anges during combination.

2 x Body Rips 2 x Short Hooks 2 x Hooks

82®

WORKOUT 6 - ROUND 6

3

8

5

7

4

3 2

1

9

56

2

6

JUMP TO LHSSPIN YOUR RIGHT LEG BEHIND YOU, PLACING YOUR RIGHT FOOT AT 6 O’CLOCK, IN LINE WITH THE BOXMASTER POST

AND YOUR LEFT FOOT SHOULD BE IN THE TOP LEFT HAND CORNER OF THE BASE, IN LINE WITH TARGET (4). MAINTAIN CORRECT DISTANCE AWAY FROM THE

BOXMASTER.


Left Jab

Right U/Cut

4 x U/Cuts

Straight Right Left Hook

Short Hook

Left Hook

Short Hook

Right Hook

Straight Right

Note: Start with left foot directly in front and inline with BOXMASTER post. Right foot wide at 4 o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.

TWIST TORSO TO LEFT

83®

WORKOUT 6 - ROUND 7

3

3

3

3

2

5

4

3

3

3

1

3

3

3

2

5

4

2

2

5

4

BOUNCE OUT

BOUNCE OUT

BOUNCE OUT

BOUNCE OUT


Left Jab Straight Right


Right U/Cut + Left Hook x 6

Left U/Cut + Right Hook x 6

Left Hook

84®

TRAINERS NOTES




IMPORTANT



WATCH THE VIDEO

youtube.com/watch?v=M7EE4XoVmeo

85®


SQUAT

1

6

3

10

7

12

2

5

4

11

8

9

+

+

+

+

+

(WEAVE)

x20

x20

x20

x20

x20

x20

Straight Left Jab

Left Uppercut

Left Hook

Left Body Rip

Short Left Hook

Straight Left Jab

Vertical Uppercut

Straight Right

Right Uppercut

Right Hook

Right Body Rip

Short Right Hook

Straight Right



86®

WORKOUT 7 - ROUND 1

32 51 23




Left HookStraight Right Right U/CutLeft Jab Straight RightLeft Hook

87®

WORKOUT 7 - ROUND 2

4

3

3

1

2

5

6

2

2




Right Hook

Left Hook

Left Hook

Left Jab

Straight Right

Right U/Cut

Left U/Cut

Straight Right

Straight Right

88®

WORKOUT 7 - ROUND 3

2

3

1

53

3

5

2

11


STEP ACROSS TO 3FAVOURING RHS OF BOXMASTER, MAINTAINING A WIDE STANCE

4 X KNEES TO 10 & 11 ACROSS BODY


Straight Right

Body Rip

Left Jab

U/CutLeft Hook

Left Hook

U/Cut

Straight Right

Left Hook

89®

WORKOUT 7 - ROUND 4

SWITCH STANCE TO SOUTHPAW ON LHS OF BOXMASTER FACING NO. 3

START ON RHS OF BOXMASTER IN BOXING STANCE FACING NO. 4

1

2

9

9

2

1

4

3

3

4

Left Jab to all, float back foot around clockwise & change angles while punching

Left Jab to all, float back foot around clockwise & change angles while punching

Right U/Cut up the middle

Left U/Cut up the middle

SWITCH STANCE BACK TO ORTHODOX FACING NO. 4 AND GO AGAIN

90®

WORKOUT 7 - ROUND 5

2

3

8

10

4

7

11

1

4

7

11

3

8

10

4

7

11

3

8

10

BOUNCE OUT

BOUNCE OUT

BOUNCE OUT

2 X KNEES TO 9


Straight RightLeft Jab

6 x Hooks

6 x Short Hooks

6 x Body Rips

91®

WORKOUT 7 - ROUND 6

3

9

4

7

8 4

1

48

2

9

8

JUMP TO LHSSPIN YOUR RIGHT LEG BEHIND YOU, PLACING YOUR FOOT AT 6

O’CLOCK, IN LINE WITH THE BOXMASTER POST AND YOUR LEFT FOOT SHOULD BE IN THE TOP LEFT HAND CORNER OF THE BASE, IN LINE WITH TARGET (4). MAINTAIN CORRECT DISTANCE AWAY FROM

THE BOXMASTER.

TWIST TORSO TO LEFT AFTER LANDING THE SECOND (9) SO THAT YOU CAN ACCESS (8) EASILY


Left Jab

Right HookShort Hook

Straight Right

Short Hook

Left Hook

Right Hook

Double U/Cut up the middle

Short Hook

Short Hook Right Hook

Note: Start with left foot directly in front and inline with BOXMASTER post. Right foot wide at 4 o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.

92®

WORKOUT 7 - ROUND 7

HOOKING AND RIPPING DRILLSTART ON LHS OF BOXMASTER, RIGHT FOOT IN LINE WITH

BOXMASTER POST, DIRECTLY BEHIND NO. 9. LEFT FOOT DIRECTLY ACROSS TO LHS

CALL OUT CHANGE – FLURRY OF U/CUTS – 6,5,6,5MOVE BACK OVER TO LHS SO RIGHT FOOT IS BACK IN LINE WITH

BOXMASTER POST ETC.

CALL OUT CHANGE – FLURRY OF U/CUTS – 6,5,6,5MOVING OVER TO RHS SO LEFT FOOT IS IN LINE

WITH BOXMASTER POST, DIRECTLY BEHIND NO. 9 RIGHT FOOT SHOULD NOW BE DIRECTLY ACROSS TO RHS – FEET IN

LINE SHOULDER WIDTH APART

10

11

8

7

4

3

4

3

8

7

Right Hook

Left Hook

Left Short Hook

Right Short Hook

Right Body Rip

Left Body Rip

(continuous - next is 8, 10, 8, 4, 8, 10 etc.)

(continuous - next is 7, 11, 7, 3, 7, 11 etc.)

Left Short Hook

Right Short Hook

Right Hook

Left Hook

93®

NOTES:

®

For

succ

essf

ul c

omp

letio

n of

This

is t

o re

cogn

ize

Dat

e of

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inin

gR

ai F

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Cer

tified

Mas

ter

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ruct

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XM

AS

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TR

UC

TO

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OR

KS

HO

P

CE

RT

IFIC

AT

ION

OF A

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EN

DA

NC

E

97®

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®

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