Conditioning Circuit

Mobilisation (5 minutes)

• Neck rolls: 8 each direction
• Arm swings: 10 forward, 10 backward
• Hip circles: 10 each direction
• Leg swings front to back: 10 each leg
• Leg swings side to side: 10 each leg
• 10 bodyweight squats
• 10 walking lunges (5 each leg)

Warm-Up Drills (10 minutes)

Progressive shadow boxing (10 mins)

3 x 2-minute rounds with 30-second rest. Each round increases intensity.

• Round 1 (50% effort): light movement, single jabs, focus on breathing and footwork
• Round 2 (70% effort): combinations, more head movement, faster feet
• Round 3 (90% effort): sustained output, fast hands, constant movement. This sets the tone for the conditioning ahead.

Main Session (35 minutes)

Circuit Setup

Six stations. 3-minute rounds. 30-second rest between stations (time to rotate). Members complete 2 full rotations through all 6 stations (12 rounds total, 42 minutes - but the warm-up shadow rounds count toward the total).

Run 5 complete rotations (30 minutes of circuit work). If time is tight, run 4 rotations plus a final burnout round.

Station 1: Heavy Bag - Punch Output

Sustained punching on the heavy bag. Not maximum power - moderate power, high volume. The goal is maintaining a steady output for the full 3 minutes without stopping.

• Beginners: jab-cross at a steady rhythm. Stop to breathe if needed but get back on within 5 seconds.
• Intermediate: 1-2-3 combinations, constant. Mix head and body.
• Advanced: no breaks. 3 minutes of continuous combination work, changing levels, adding angles.

Station 2: Resistance Band Partner Work

Pairs. Partner A wraps a resistance band around Partner B's waist from behind, holding both ends. Partner B moves forward against the resistance, throwing punches in the air.

• 90 seconds of Partner B working against the band
• Swap. 90 seconds of Partner A working.
• The resistance forces proper engagement of the legs and core while punching. Arms alone will not move you forward.

Station 3: Medicine Ball Slams

Stand with feet shoulder-width. Lift the medicine ball overhead, then slam it into the ground as hard as possible. Catch the bounce. Repeat.

• Beginners: moderate pace, 15-20 slams per round
• Intermediate: 25-30 slams, faster tempo
• Advanced: 30+ slams, add a squat between each slam

If no medicine balls are available, substitute with heavy bag uppercuts (explosive, from a crouch).

Station 4: Bag Punch-Outs

This is the hardest station. Stand close to the heavy bag. Throw punches as fast as possible - not hard, fast. Imagine trying to land 200 punches in 3 minutes.

After every 30 seconds, drop and do 5 press-ups, then get back on the bag. The transitions should be immediate - no resting between the press-ups and the bag.

Station 5: Footwork Cones

Set up 6 cones in two rows of 3, about 1 metre apart. Members weave through in boxing stance using step-and-slide footwork. At the end of the cones, throw a 1-2-3 combination in the air, then weave back.

• Beginners: walk through in stance
• Intermediate: quick feet, stay low
• Advanced: sprint through, add a roll or slip between cones

Station 6: Core and Plank Punch-Outs

High plank position. Alternate tapping opposite shoulder with each hand (plank shoulder taps).

• 30 seconds plank shoulder taps
• 30 seconds rest (or sit-ups if advanced)
• 30 seconds plank then extend one arm forward in a punching motion, alternate arms
• 30 seconds rest
• 30 seconds plank hold, no movement, maximum tension
• 30 seconds Russian twists (seated, feet off the ground, twist side to side)

Running the Circuit

Coach sets the timer and circulates. Spend 20-30 seconds at each station per rotation.

Key things to watch:
- Heavy bag: are they actually punching or just tapping? Call out "work the bag, do not tickle it"
- Resistance bands: is the holder giving enough resistance? Should be challenging but not immovable
- Medicine ball: are they catching the bounce properly or letting it roll away?
- Punch-outs: this is where people stop. Push them through the wall
- Footwork: are they crossing their feet? Correct stance while moving
- Core: plank form deteriorates fast. Hips should not sag or pike

Conditioning Finish (7 minutes)

Final burnout on the heavy bag. Everyone on a bag.

• 1 minute: steady combination work
• 30 seconds: maximum output (everything you have)
• 30 seconds rest
• 1 minute: steady combination work
• 30 seconds: maximum output
• 30 seconds rest
• 1 minute: steady work
• 1 minute: final push, leave nothing in the tank

Cool Down and Reflection (3 minutes)

Extended stretching after conditioning work. Hold each for 20 seconds:
- Shoulder stretch across chest, each side
- Tricep stretch overhead
- Chest stretch against wall
- Quad stretch
- Hamstring stretch (touch toes or wall stretch)
- Hip flexor lunge stretch

"Conditioning is not about suffering. It is about being fit enough to maintain your technique when you are tired. If your guard drops in round 3 because your arms are gone, conditioning is the fix."

Coaching Notes

• This session attracts the fitness-focused members who want intensity. Give them intensity, but maintain form standards. Fast and sloppy is worse than moderate and clean.
• Scale for beginners by allowing more rest within stations. They can work for 2 minutes and rest for 1, rather than working the full 3.
• The resistance band station needs pairs of similar size. If there is an odd number, the spare person joins the core station and does an extended core round.
• Watch for members who go 100% in rounds 1-2 and then have nothing left for rounds 3-6. Encourage pacing: 80% effort sustained is better than 100% followed by 50%.
• If a member looks genuinely distressed (not just tired), pull them out for a round. Water, breathe, then back in.
• This session can replace one of the weekly training sessions as a "fitness day." It is complementary to technique work, not a replacement for it.