Competition Prep

Mobilisation (5 minutes)

• Neck rolls: 10 each direction
• Shoulder circles: 10 forward, 10 back
• Hip circles: 10 each direction
• Thoracic rotation: 10 each side
• Leg swings: 10 each leg, each direction
• Bodyweight squats: 10 reps
• Shadow boxing on the spot: 30 seconds, light, shaking out the arms

Warm-Up Drills (10 minutes)

Fight-pace shadow boxing (5 mins)

3 x 1-minute rounds with 30-second rest. These mirror the round structure of an amateur fight.

• Round 1: loose, finding rhythm. Jab, move, jab, move.
• Round 2: increase the output. Combination work, head movement.
• Round 3: fight pace. Sustained output, constant movement, combinations of 3-4 punches.

Pad work sharpener (5 mins)

Quick pad rounds with the coach or an experienced member holding. 2 x 1-minute rounds. The pad holder calls the fighter's best combinations - the ones they would use in competition. This is not learning time. This is sharpening what they already know.

Main Session (35 minutes)

Fight Simulation Rounds (25 mins)

This is the core of the session. Run it like a real fight.

Setup:
- Fighters paired by the coach (matched weight, matched experience)
- Full gear: 16oz gloves, headguard, gumshield
- Timer set to 3 x 3-minute rounds with 1-minute rest (senior amateur format)
- Coach acts as corner for each fighter between rounds
- If possible, have a second coach or experienced member act as referee

Round 1 (3 mins):

The first round is about range finding. Fighters should be using the jab, establishing distance, and feeling out their opponent's rhythm. Coach watches from outside the ring, noting tendencies.

1-minute rest after round 1:

Coach goes to each fighter (if only one coach, alternate between them round by round). Corner talk should be:
- One thing they did well: "Your jab is working. Keep using it."
- One tactical instruction: "He is dropping his right hand after the cross. Next round, slip and counter with a left hook."
- Breathing reminder: "Breathe. In through the nose, out through the mouth. Relax your shoulders."
- Water. Sip, do not gulp.

Round 2 (3 mins):

This round should have more output. Fighters apply the corner advice. Coach watches for improvement and new tactical openings.

1-minute rest after round 2:

Corner talk:
- Specific tactical advice: "You need this round. Increase your work rate. Do not wait for him to throw first."
- Energy management: "You have 3 minutes left. You can push harder than you think."
- Reminder of what is working: "The body shots are landing. Keep going there."

Round 3 (3 mins):

The championship round. This is where fitness and mental toughness decide the outcome. Coach encourages from the corner throughout: "Work! Hands up! Move!"

Post-fight debrief (2 mins per pair):

Bring both fighters together. Honest, constructive feedback:
- What each fighter did well
- What each fighter needs to work on
- What they would do differently if they fought again right now

Rotation

If the group has more than 2 fighters, rotate pairs. Each fighter should get at least one full 3-round fight simulation. If time allows and the group is small (4-6 members), run two sets of fight simulations.

While one pair fights, the other members either:
- Shadow box at fight pace (simulating the energy)
- Watch and learn from the sparring (coach can point out tactical moments in real time to the observers)
- Work the heavy bag at fight intensity

Corner Work Masterclass (8 mins)

After the sparring is complete, teach the group about corner work. This applies to anyone who might work someone else's corner at a competition.

Between-round checklist for a corner:
1. Water first. Always. Fighter drinks while you talk.
2. One clear instruction. Not three. One. The fighter is tired and cannot process multiple instructions.
3. Positive reinforcement. "You are winning this fight" (if they are). "This is your round" (if it is close).
4. Breathing instruction. "Deep breath in, slow breath out. Again."
5. Timer awareness. "10 seconds. Spit out the water. Gumshield in. Stand up."

Practice: pair members. One sits on a stool, the other practises the corner routine. 60 seconds. Time it. They will realise how fast 1 minute goes when you are trying to give advice, manage water, and calm someone down.

Mental Preparation Discussion (2 mins)

Quick group discussion on fight-day routine:

• Eat 3-4 hours before the fight. Light meal. Carbohydrates.
• Arrive early. Warm up. Shadow box. Stay loose.
• Do not watch the other fights if it makes you nervous. Some people get energy from watching. Some people get anxiety. Know which one you are.
• Trust your training. You have done the work. The fight is just the test.

Conditioning Finish (7 minutes)

Fight-pace bag work. Simulating the intensity of a competitive round.

• 3-minute round on the bag at fight pace. Sustained output. Do not stop. Combinations, head movement, angles, body shots. Imagine an opponent in front of you.
• 1-minute rest
• 2-minute round. Higher intensity. Last 30 seconds are maximum output - this simulates finishing a close round strong.
• 30-second rest
• 1-minute round. Everything you have. Empty the tank.

Cool Down and Reflection (3 minutes)

Extended stretching. After a fight-simulation session, cool down matters.

• Neck stretch: 15 seconds each direction
• Shoulder stretch: 15 seconds each side
• Hip flexor stretch: 20 seconds each side
• Hamstring stretch: 20 seconds
• Deep breathing: 5 deep breaths, eyes closed

"Competition is not a different sport. It is the same boxing you do in training, with more adrenaline. The fighters who perform best are the ones who can control their nerves and execute what they know. Today was about practising that."

Coaching Notes

• This session works best with small groups (4-6 fighters). With 8-10, you need at least 2 coaches to provide corner work, or some fighters will not get the full experience.
• Corner work is a skill most coaches do not practise. Dedicate time to it. A good corner can turn a fight. A bad corner can lose one.
• The 1-minute rest goes faster than anyone expects. Time it strictly. If the coach is still talking when the buzzer goes, the fighter missed information. Be concise.
• Do not save this session only for fighters with upcoming bouts. Running fight simulations periodically builds comfort with the format. Members who have done 20 simulated fights will be far calmer on fight day than those who have only sparred in training.
• If a fighter is clearly losing the sparring, do not stop it unless safety is at risk. Part of competition prep is learning to fight through difficulty. But ensure the contact stays light and controlled.
• Keep notes on each fighter's performance. Specific notes: "Drops right hand after the cross in round 3 when tired." "Good body work in round 1, stops going to the body when under pressure." These notes inform future training plans.
• For fighters with a bout in the next 2 weeks: this session should happen at least twice. Once 2 weeks out, once 1 week out. The last session before fight week should be lighter - technique sharpening, not hard sparring.