Squad Sessions

There are four levels of training classes for members. Each level is to certify that you are at a certain stage of your training week by week. Each level is a progression of abilities; from punch combinations, to bag work, to defense, to reading your opponent, to developing your cardiovascular fitness.

Summary: Mastering your boxing fundamentals.
{click here to read more about the 4 LEVELS}

All workouts begin with 20 minutes of nonstop aerobic movement. This vigorous warm-up covers basic footwork, upper body movement and blocking. Classes then focus on mind and response conditioning. Students practice with partners to stimulate their instinct and ability to 'read' an attack and effectively avoid it. The body-conditioning portion of the class involves sport-specific exercises for the muscles used in both offense and defense, while strengthening the supporting muscle groups.

Basic Boxing (4 Weeks) {Basic Lesson Plan}

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In Basic Boxing the main focus is on proper punching technique and the '3 Pillars of Defense': Footwork, Upper Body Movement, and Blocking (which involves a minimal amount of contact).

Intermediate Boxing (4 Weeks) {Intermediate Lesson Plan}

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Intermediate Boxing begins where the basic class leaves off. Students have reached a point where action/reaction start to become automatic; punches, combinations and drills are memorized and can be executed on command; and, a higher level of intensity is desired. Intermediate material includes advanced block and counter drills as well as more complex punching combinations. At this point some students make the jump into actual sparring and competition.

Advanced Boxing (8 Weeks)

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Once a student makes it to the advanced level they are expected to have a firm grasp of beginning and intermediate material and be comfortable with a moderate to heavy level of contact. Situational sparring drills are designed to simulate free sparring as closely as possible while operating in a controlled fashion. Students are encouraged to practice with an intensity comparable to the full contact or competition level, but with various (predetermined) levels of contact ranging from 10% to 100%. When a student is comfortable with advanced drills and has demonstrated proficiency they may then request the privilege of participating in free-style sparring and even competition.

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