12-Week Boxing Training Plan for Beginners

Warm up (10 min)

• Neck rotations, shoulder rolls, hip circles
• Jump rope, 2 rounds of 2 minutes at easy pace

Technical block (25 min)

• Stance check in the mirror, 3 sets of 1 minute holds
• Lead hand jab in the air, 4 rounds of 2 minutes, reset stance every 10 reps
• Jab and step jab on the heavy bag, 3 rounds of 2 minutes at 50 percent power

Conditioning (15 min)

• Shadow boxing, jab only, 3 rounds of 2 minutes
• Push ups, 3 sets of 10
• Plank, 3 sets of 30 seconds

Cool down (10 min)

• Walking, 5 minutes
• Shoulder and hip mobility flow

Warm up (10 min)

• Jump rope, 3 rounds of 2 minutes
• Ankle mobility flow

Footwork block (30 min)

• Step forward, step back, reset stance, 4 rounds of 2 minutes
• Pivot off the lead foot, 4 rounds of 2 minutes, 10 pivots per round
• Lateral shuffle in a 6 foot box, 3 rounds of 2 minutes

Bag work (15 min)

• Jab plus step, 3 rounds of 2 minutes, reset distance every combo

Cool down (5 min)

• Hip flexor stretch, calf stretch

Easy run (30 min)

• Zone 2 jog at conversational pace
• Every 5 minutes, 30 seconds of shadow boxing jabs at walking pace

Strength finisher (15 min)

• Push ups, 4 sets of 8
• Bodyweight squats, 4 sets of 15
• Dead bug, 3 sets of 10 per side

Warm up (10 min)

• Jump rope, 3 rounds of 2 minutes

Heavy bag (25 min)

• Jab only, 5 rounds of 3 minutes at 60 percent power, reset stance between every punch

Shadow review (15 min)

• Film one 2 minute round, self audit stance and jab path

Cool down (10 min)

• Walking, shoulder mobility

Warm up (10 min)

• Jump rope, 3 rounds of 2 minutes

Technical (30 min)

• Cross in the air, rotate from the ball of the rear foot, 4 rounds of 2 minutes
• Jab cross combination on the bag, 4 rounds of 2 minutes at 60 percent
• Focus on returning the cross to the chin, not the shoulder

Defense intro (15 min)

• Shell guard hold, 3 rounds of 1 minute
• Slip left and slip right in the air, 3 rounds of 2 minutes, 20 slips per round

Cool down (10 min)

• Neck flow, shoulder flow

Warm up (10 min)

• Jump rope

Footwork (20 min)

• L step drill, 4 rounds of 2 minutes
• Pivot after jab cross on the bag, 3 rounds of 2 minutes

Slip drill (20 min)

• Partner or rope slip line, 6 rounds of 2 minutes
• Slip and return jab, no counter yet

Cool down (10 min)

• Mobility flow

Intervals (35 min)

• 10 minute easy jog warm up
• 6 rounds of 1 minute moderate, 1 minute easy
• 10 minute easy jog cool down

Core (15 min)

• Hollow body hold, 3 sets of 20 seconds
• Bird dog, 3 sets of 10 per side
• Plank, 3 sets of 45 seconds

Warm up (10 min)

• Jump rope

Heavy bag (40 min)

• 6 rounds of 3 minutes, 1 minute rest
• Round 1 to 3: jab and jab cross only
• Round 4 to 6: add pivot after each combination

Cool down (20 min)

• Walk, foam roll, hydration

Warm up (10 min)

• Jump rope, mobility

Hook mechanics (25 min)

• Lead hook to the air, elbow at shoulder height, 4 rounds of 2 minutes
• Jab, cross, lead hook on the bag, 4 rounds of 2 minutes
• Focus on turning the hip, not arm punching

Combination work (20 min)

• Double jab, cross on the bag, 3 rounds of 2 minutes
• Jab, cross, hook, 3 rounds of 2 minutes

Cool down (15 min)

• Mobility, hydration

Warm up (10 min)

• Jump rope

Pad rounds (35 min)

• 5 rounds of 3 minutes with a coach calling combinations
• If no coach, shadow with combinations called by voice memo

Defense drill (15 min)

• Slip, slip, return jab cross, 4 rounds of 2 minutes
• Roll under the lead hook line, 3 rounds of 2 minutes

Cool down (10 min)

• Walk, mobility

Run (30 min)

• 30 minute zone 2 run, steady nasal breathing

Strength (20 min)

• Push ups, 4 sets of 12
• Goblet squat, 4 sets of 10 at moderate load
• Hollow hold, 3 sets of 30 seconds

Warm up (10 min)

• Jump rope, shadow

Bag rounds (45 min)

• 8 rounds of 3 minutes, 1 minute rest
• Rounds 1 to 4: combinations of 2 to 3 punches
• Rounds 5 to 8: add pivot or slip between combinations

Cool down (20 min)

• Foam roll, hydration

Warm up (10 min)

• Jump rope

Pad rounds (30 min)

• 5 rounds of 3 minutes, combinations plus defensive response
• Slip after every third combination

Footwork (20 min)

• Ring cutting drill, 4 rounds of 2 minutes
• Pivot off the jab, 4 rounds of 2 minutes

Cool down (15 min)

• Mobility flow

Warm up (15 min)

• Jump rope, shadow

Sparring (30 min)

• Week 10: 2 rounds of 2 minutes at 30 percent contact
• Week 11: 3 rounds of 2 minutes at 30 percent contact
• Week 12: 3 rounds of 3 minutes at 40 percent contact
• Goal is to maintain stance and defense, not to win exchanges

Cool down (30 min)

• Film review, mobility

Run (35 min)

• 35 minute run including 4 x 2 minute tempo segments at moderate hard pace

Strength (25 min)

• Pull ups or inverted rows, 4 sets of 6 to 8
• Goblet squat, 4 sets of 8
• Hollow hold, 3 sets of 45 seconds

Warm up (15 min)

• Jump rope, shadow

Bag rounds (45 min)

• 10 rounds of 3 minutes, 1 minute rest
• Mix 3 to 5 punch combinations with defensive movement

Cool down (15 min)

• Foam roll, mobility