Table of contents
Description Of The Boxing Training Foundation
The Time-Tested Entry Level Training System to build boxing skills and a fighter’s fitness
If you can spare 60 minutes, 3 times per week, and you want to create a lasting skills and fitness development regime, then you need to read on…
Before we go any further though, you should know that this is not for everyone.
If you can’t commit to the deliberate practice required, this is not for you.
If you are not willing to deal with the frustration of feeling awkward and clumsy, and come back the next day and do it all again, this is not for you.
If you are not willing to begin at the beginning, to build your foundations with determination and honesty, this is not for you.
If you are willing to show up and do the work, this is the perfect training system to get your skills and fitness where you want them to be.
What you’ll learn in The Boxing Training Foundation
Real boxing training for Real results
Master footwork, execute clinical combination punching and become a defensive genius, being as elusive as you are dangerous. Get a super-fit, ultra-toned physique and get under the skin of boxing, bringing the wonderful simplicity of this sport into your life. With the right attitude you can achieve amazing results.
- Build a smooth fighting style
Learn the secrets of building a slick, precise and highly effective boxing style. You will be able to combine a range of skills in a structured and easy-to-learn way. With this expert boxing coaching you will astound yourself with your accelerated progress.
- Develop smooth combinations and super-slick footwork
Establish a rich and varied training session and quickly develop pinpoint punches combined with footwork brilliance and the endurance to back it up.
- Give yourself a fighter’s physique
Watch excess weight fall away to reveal a honed and powerful body capable of delivering the big shots and turning heads at the same time.
- Learn to hit and not be hit
Experience the amazing feeling of knowing that you can deliver powerful and accurate combinations of punches whilst being defensively solid.
- Undertake a training session that lasts under an hour
This is the ultimate in manageable and workable skills and fitness development regimes, easily fitting into a busy lifestyle and very sustainable in the longer term.
- Experience supercharged levels of motivation
Developing genuine skills means that you constantly look fowrard to your next workout driving a real feel good factor.
- Watch your punching power go through the roof!
Experience a massive power-to-weight ratio increase. Before you know it, you’ll be punching well above your weight.
- Create your own gym at home
Get the knowledge to put together a practical training space in your own home. It’s cheap and you don’t need a big space; this can be your very own gym where you can achieve great things.
- Learn to be your own coach
Gain the knowledge and keen eye to become a coach, able to identify areas of improvement in your style and be able to put in place corrective measures.
- Get access, right here, right now
Get instant access to your Boxing Training Foundation from anywhere that you can get an internet link, or alternatively download what you need to your home computer, all filmed in HD.
- Become a member of an exclusive club
Become a lifetime member of an exclusive club, gaining access to further learning opportunities, follow up videos and having a place to go to ask any questions or get support.
How it Works
The Boxing Training Foundation session consists of 7 phases that you will complete in under an hour. Each phase is designed to provide the most authentic on-line boxing training session. This is a truly interactive digital coaching experience that will shape your boxing approach for years to come.
- Phase 1 – The Warm Up
Phase 1 is the Warm Up. I give a full demonstration of a boxing-specific warm up, a warm up that will prime you for a top performance during your session. We work through various warm up drills that give a full-body session, ensuring that the risk of injuries is minimized and the cardiovascular system and muscles are ready for the challenges of the session.
- Phase 2 – Skills Development
This is where we start the process of learning the technical skills, and boy is there lots of insights and methods to enable an accelerated path to learning how to box. We have an extensive range of 8 core skills, 5 foundation drills and 10 mobility drills all of which have a consistent method of delivery. The core skills give you the individual skill elements, enabling you to master each individual skill to perfection. The foundation drills are designed to develop your ability to combine punching and movement seamlessly, the most challenging aspect of learning the sport. The mobility drills enable you to combine footwork and body movements to help make you elusive and highly controlled. The drills also combine so that the variations available as you develop are pretty much endless.
- Phase 3 – Shadow Boxing
Onto that most vital of boxing training activities, shadow boxing. I’ll describe how to apply the skills that you have encountered in Phase 2 and use shadow boxing to enhance and sharpen these skills. You’ll get insights here that are simply not available elsewhere. Enjoy moving around effortlessly with slick footwork and subtle body movements, all the time firing salvos of perfect shots. This shadow boxing session will allow you to understand why boxers love to shadow box.
- Phase 4 – The Heavy Bag
Phase 4 is when we start really showing off by using the heavy bag. You may notice that I chose the word ‘using’ and not ‘hitting’. There’s a lot more to a heavy bag than just hitting it, and you’ll appreciate this after working through Phase 4. Again, the skills from Phase 2 are re-emphasized and this really does help with the speed and quality of your development. You’ll be working the heavy bag like a pro in no time at all!
- Phase 5 – Jumping Rope
Phase 5 is a complete tutorial to enable you to learn to jump rope like a demon in double-quick time. And bear in mind, some estimates are that you can burn as many calories in 10 minutes of jumping rope as you can in a 45 minute run. It’s also an excellent way to improve your upper and lower body co-ordination, vital in boxing. In short, jumping rope is an amazing tool for your boxing fitness bag, and after watching this tutorial you’ll have the whirring of the rope mastered sooner than you think.
- Phase 6 – Strength Training
Phase 6 is your introduction to boxing strength training. I’ll demonstrate how to use the boxer’s ‘Ton-Up’, 10 exercises that will build the core strength that will enable a continual increase in your power-to-weight ratio. An added bonus is a toned and powerful physique…that will do no harm I’m sure! The Ton Up is another element of the Boxing Training Foundation that can be adapted in many, many ways, and I’ll describe exactly how!
- Phase 7 – The Warm Down
It’s time for the warm down and flexibility work out. I demonstrate a range of boxing-specific stretching exercises that improve your muscle flexibility, range of movement and your resistance to injury. I cannot emphasize enough the importance of flexibility as a fighter. A flexible fighter is much more likely to hit hard, and undertaking a structured flexibility workout will pave the way. It’s a wonderful way to complete our session.
What’s in this for you…
- Why a boxer’s fitness regime is so super-effective at getting results
- The truth about why boxers require an all-round level of fitness over a prolonged period
- How to get the very best results from a structured training session
- The 7 pieces of equipment that I recommend to get the most from a boxing training session
- The 4 golden rules to follow to give you the greatest chance of success
- Why you should always end your training run with a 30 second sprint
- The simple rules that can help you manage your nutrition
- 5 ways to describe range in boxing and how it will support your development
- How to turn your ‘flinch reflex’ into an expert response
- How an 8 minute warm up can maximise your performance
- The 8 core skills that build the foundation of your boxing style
- Learn how to find the complementary mechanics of skills to join sequences together in an easy-to-learn way
- The 5 faults that you must avoid when in your boxing stance
- Why the jab is your most important punch and the 4-step sequence to perfection
- How to maximize the stopping power in your straight punches
- How 5 foundation drills can lead to controlled and powerful punching and movement
- Learn to be elusive with 10 mobility drills that combine slips, rolls, ducks and footwork
- How to avoid using shadow boxing as practice for missing the target!
- Get the direct path to becoming a real operator on the heavy bag
- The 5 key steps to mastery of jumping rope
- The 10 exercises that boxers use to build strength and endurance without the need for weights
- Why flexibility and static stretching can minimise the risk of injury and increase your punching power
- The Killer Jab Masterclass (bonus download)
- Southpaw vs Orthodox Explained (bonus download)
- 10 Equipment Essentials for Boxing Success (bonus download)
- The Beginner Boxer Toolkit (bonus download)
About Fran Sands
My name is Fran Sands and I’m the founder of MyBoxingCoach.
I’ve been involved in boxing since 1978, first visiting a boxing gym at the age of 6.
I took part in 60 amateur contests winning regional titles, reaching national semi-finals and finals and representing my country at Under-19 level.
When I hung up my gloves at the age of 21 and after a short break from the sport, I moved into a coaching role.
Since 1996 I have coached amateur boxers helping some amazing young talent to realize their potential.
I have worked with numerous national champions and international boxers and enjoy immensely the feeling of working on the technical and tactical development of boxers at all levels, always enjoying very positive feedback from my charges.
In 2010 I created MyBoxingCoach.com.
I wanted to use my coaching skills to provide a real and effective boxing learning resource, especially to those who are not lucky enough to have easy access to good boxing coaching.
Throughout the site you will find a wide range of quality coaching videos and articles that will empower you to bring real boxing skills development into your fitness regime.
There are videos covering pretty much every individual skill executed in boxing, from straight punches through to uppercuts and hooks, from slipping and ducking to rolls, blocks and parries.
There are also a full range of boxing drills, tactical insights and fighter analysis videos that allow you to get ‘under the skin’ of boxing in order to give yourself the best possible opportunity to implement a lasting boxing training regime as part of your fitness programme.
I pride myself on providing clear, structured and actionable instruction so that you can begin the learning process right away.
More courses from the same author: Fran Sands
When will I receive my course?
You will receive a link to download your course immediately or within 1 to 21 days. It depends on the product you buy, so please read the short description of the product carefully before making a purchase.
How is my course delivered?
We share courses through Google Drive, so once your order is complete, you’ll receive an invitation to view the course in your email.
To avoid any delay in delivery, please provide an Gmail and enter your email address correctly in the Checkout Page.
In case you submit a wrong email address, please contact us to resend the course to the correct email.
How do I check status of my order?
Please log in to Skills Course account then go to Order Page. You will find all your orders includes number, date, status and total price.
If the status is Processing: Your course is being uploaded. Please be patient and wait for us to complete your order. If your order has multiple courses and one of them has not been updated with the download link, the status of the order is also Processing.
If the status is Completed: Your course is ready for immediate download. Click “VIEW” to view details and download the course.
Where can I find my course?
Once your order is complete, a link to download the course will automatically be sent to your email.
You can also get the download link by logging into your skillscourse.net account then going to Downloads Page.