Homework 1 Tony Jeffries
Your Boxing Cardio Sucks... Here’s How to Fix It Fast
Main homework for conditioning that respects boxing rounds.
Open on YouTube ↗
Future focus
Conditioning for boxing
In 20 months
Conditioning month keeps fitness tied to boxing. Members should get fitter while still moving, defending, breathing and recovering like boxers.
What
Conditioning for boxing
Boxing-specific conditioning: intervals, footwork, strength basics, recovery and technical quality under fatigue.
How
How to use it
Coaches can use boxing intervals, footwork rounds, strength basics and recovery checks while protecting technique from sloppy fatigue.
Monthly pathway
Current, next and last focus
Start with the active block, look ahead to the next one, then keep last month as a reference rather than the first card.
Why it matters
Fitness should support skill, not replace it.
Fitness should support boxing. If conditioning destroys stance, guard and decision-making, it is not helping the boxer.
The KB conditioning clips are useful because they frame fitness around rounds, recovery and punch-specific work.
For juniors, conditioning must be scaled and coach-led. For adults, the key is intensity that still leaves technique intact.
Coaches will be watching whether stance, guard, breathing and decision-making survive tired moments.
Video homework
Watch before or after class
Use these clips before class or as a reminder afterwards. Each one also opens on YouTube if you want to save it.
Homework 2 Boxing Science
Strength and Conditioning for AMATEUR Boxing | How to Perform During Boxing Sessions
Good amateur-focused conditioning context.
Open on YouTube ↗ Homework 3 Boxing Science
Boxing Strength and Conditioning - Top 6 Punch Specific Exercises - Boxing Science TV Ep 25
Coach reference for punch-specific strength ideas.
Open on YouTube ↗ Homework 4 Boxing Science
10 Minute HIIT Workout for Amateur Boxing
Short interval reference. Scale carefully for juniors.
Open on YouTube ↗Fighters to study
Do not copy the whole fighter. Copy the useful detail.
Anthony Joshua
Structured training blocks rather than random fatigue.
Look at recovery and session purpose.
Study video ↗Manny Pacquiao
Conditioning that supports speed and repeated entries.
Notice rhythm and relaxation under pace.
Study video ↗Gennady Golovkin
Pressure conditioning with balance and posture.
Track how shape survives fatigue.
Study video ↗Naoya Inoue
Explosive training tied to clean technical output.
Study quality, not just intensity.
Study video ↗What classes will feel like
The month builds in layers
Week 1
Build round fitness
Intervals that match boxing rhythm without losing stance.
Week 2
Add footwork fatigue
Movement rounds where feet stay clean under work-rate.
Week 3
Add strength basics
Simple strength and trunk work that supports boxing positions.
Week 4
Recover and repeat
Harder rounds with breathing, hydration and quality checks.
Example drills
Drills coaches may use this month
All levels
Technical interval round
Short work bursts on bag or pads with one technical cue scored.
If the cue disappears, reduce intensity.
Beginners and juniors
Footwork fatigue lane
Step, slide and reset intervals around markers.
No crossing feet when tired.
Coach-scaled
Punch-specific strength circuit
Low-risk movements for legs, trunk and shoulder control.
Quality movement beats load. Scale carefully for age and ability.
All levels
Recovery check round
After a hard interval, boxer must breathe, reset stance and execute a clean jab-cross.
Recovery is part of conditioning.
Member note
Bring this into the gym.
Get fit for boxing, not just tired in a boxing gym.
Check timetable