12 Week Boxing bootcamp

week 4: Hands up defense & uppercuts

OVERVIEW

Welcome to a new chapter of the program. In the last chapter, we were utilizing our feet and head movement as defense. We're now introducing hands up defense this week - that's parry, leans, catches, and guard from the last couple weeks. Make sure you watch the videos to know the terminology and what to remember for your mechanics as this is a brand new chapter. We will be continuing to build off these mechanics for the weeks to come. Please pay special attention to 'Hands Up Counters' so you understand the intention behind the drills.

Remember to recover, just like last week. Make sure you're changing rhythm, driving out, rolling out, and/or jabbing out.

KEY CONCEPTS

Super
Set

Perform all three movements consecutively with no break as a super set. Complete 2 super sets with 30-60 seconds rest.

10 reps

Elbow Twist

10 reps

Hinge Raise

10 reps

Body Saw

Plyometric

Complete 2 sets with 30-45 second rest.

8 reps

Burpees

Cardio

Complete 4 rounds of shadowboxing or skipping for 2 minutes with 1 minute rest.

Round 1

30 sec

1-2-1-2 Constant

30 sec

Any Straight Punches

30 sec

Uppercuts & Hooks Constant

30 sec

Anything with Uppercuts & Hooks

Round 2

30 sec

1-2-Guard-1-2

1 min

Anything-Guard-Anything-Guard (Drive Out Shuffle)

1 min

Anything-Guard-Anything-Guard (Roll Out)

Round 3

30 sec

1-2-Guard-1-2

1 min

Anything with Guard (Drive Out Shuffle)

1 min

Anything with Guard (Roll Out)

Round 4

30 sec

Catch-Catch-Lean-Lean

45 sec

1-2-Catch-2-3-2 (Recover)

45 sec

1-2-3-Catch-3-2-3 (Recover)

Round 5

30 sec

Catch-Catch-Lean-Lean

45 sec

1-2-Lean-Uppercut-3-2

45 sec

1-2-3-Lean-Uppercut-2-3

Round 6

30 sec

Catch-Catch-Lean-Lean

45 sec

1-2-Lean-Uppercut-3-2 (Recover)

45 sec

1-2-3-Lean-Uppercut-2-3 (Recover)

Round 7

30 sec

Parry Parry

45 sec

1-2-Parry-2-3-2

45 sec

1-2-3-Parry-1-2-3

Round 8

30 sec

Parry Parry

45 sec

1-2-Parry-2-3-2 (Recover)

45 sec

1-2-3-Parry-1-2-3 (Recover)

Round 9

1 min

Anything with Catch

1 min

Anything with Lean

1 min

Anything with Parry

Round 10

1 min

Hands Up Defense

2 min

Anything with Hands Up Defense

Round 1

30 sec

1-2-1-2 Constant

30 sec

Any Straight Punches

30 sec

Uppercuts & Hooks Constant

30 sec

Anything with Uppercuts & Hooks

Round 2

30 sec

1-2-Guard-1-2

1 min

Anything-Guard-Anything-Guard (Drive Out Shuffle)

1 min

Anything-Guard-Anything-Guard (Roll Out)

Round 3

30 sec

Catch-Catch-Lean-Lean

45 sec

1-2-Catch-2-3-2 (Recover)

45 sec

1-2-3-Catch-3-2-3 (Recover)

Round 4

30 sec

Catch-Catch-Lean-Lean (Recover)

45 sec

1-2-Lean-Uppercut-3-2 (Recover)

45 sec

1-2-3-Lean-Uppercut-2-3 (Recover)

Round 5

30 sec

Catch-Catch-Lean-Lean-Guard

45 sec

1-2-Catch-Catch-Catch-2-3-2 (Recover)

45 sec

1-2-Lean-Catch-3-2-3 (Recover)

Round 6

30 sec

Catch-Catch-Lean-Lean-Guard

45 sec

1-2-Catch-Catch-Catch-2-3-2 (Recover)

45 sec

1-2-Lean-Catch-3-2-3 (Recover)

Round 7

1 min

Anything with Catch (Same or Opposite)

1 min

Anything with Parry

Round 8

1 min

Anything with Guard

1 min

Anything with Leans (Same & Opposite)

Round 9

1 min

Anything with Lean

2 min

Anything with Hands Up Defense

Round 10

3 min

Anything

Stretch

Perform stretches for both sides. Hold each for 20-30 seconds.

Pigeon

Lat Stretch

Cobra Stretch

Round 1

30 sec

1-2-1-2 Constant

30 sec

Any Straight Punches

30 sec

Uppercuts & Hooks Constant

30 sec

Anything with Uppercuts & Hooks

Round 2

30 sec

1-2-Guard-1-2

30 sec

Anything-Guard-Anything-Guard (Drive Out Shuffle)

1 min

Anything-Guard-Anything-Guard (Roll Out)

Round 3

30 sec

Catch-Catch-Lean-Lean

45 sec

1-2-Catch-2-3-2 (Recover)

1-2-3-Catch-3-2-3 (Recover)

45 sec

Anything with Catch (Same)

Round 4

30 sec

Catch-Catch-Lean-Lean

45 sec

1-2-Lean-Uppercut-3-2 (Recover)

1-2-3-Lean-Uppercut-2-3 (Recover)

45 sec

Anything with Lean (Same)

Round 5

30 sec

Catch-Catch-Lean-Lean-Guard

45 sec

1-2-Catch-Catch-Catch-2-3-2 (Recover)

1-2-Lean-Catch-3-2-3 (Recover)

45 sec

Anything with Catch or Lean (Opposite)

Round 6

30 sec

Parry Parry

45 sec

1-2-Parry-2-3-2 (Recover)

1-2-3-Parry-1-2-3 (Recover)

45 sec

Anything with Parry

Round 7

30 sec

Catch or Parry

1.5 min

Anything with Catch or Parry (Same or Opposite)

Round 8

30 sec

Guard or Lean

1.5 min

Anything with Guard or Lean (Same or Opposite)

Round 9

1 min

Anything with Catch or Parry

1 min

Anything with Guard or Lean

1 min

Anything

Round 10

3 min

Anything

Good job!