3 parts of an exchange

week 2: COMBINATION

OVERVIEW

You've learned how to close the distance last week, now we're going to build off of it. We go over the possible scenarios once you're getting your offense off. Often I see people training on their own and they only visualize themselves landing all their shots, being successful. This means your training isn't going to translate into the ring as being successful in every exchange is highly unrealistic. We will spend this week addressing the other possibilities to ensure what you do in QB Online has practical applications in the ring.

As these are deeper explorations into these topics, please make sure you watch the key concept videos below.

Make sure you complete a warm-up before starting and a cool down after completing the workout below. Warm-up and cool down ideas are available here.

KEY CONCEPTS

Round 1

30 sec

Uppercuts & Hooks

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 2

30 sec

Uppercuts & Hooks

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 3

30 sec

Any 5 Setup Punches

30 sec

Feint

1 min

Follow Up and Land Shots (Drive Out Shuffle or Roll Out)

Round 4

2 min

Pop shot-Land All-Out (Drive Out Shuffle or Roll Out)

Round 5

30 sec

Parry-Land All-Out (Drive Out Shuffle or Roll Out)

30 sec

Slip-Land All-Out (Drive Out Shuffle or Roll Out)

30 sec

Guard-Land All-Out (Drive Out Shuffle or Roll Out)

30 sec

Pull-Land All-Out (Drive Out Shuffle or Roll Out)

Round 6

2 min

Counter Jab-Combination-Out (Drive Out Shuffle or Roll Out)

Round 7

30 sec

1-1-2-Combination-Out (Drive Out Shuffle or Roll Out)

30 sec

1 to Body-2-3-Combination-Out (Drive Out Shuffle or Roll Out)

30 sec

2 to Body-3-2-Combination-Out (Drive Out Shuffle or Roll Out)

30 sec

1-2-3-Combination-Out (Drive Out Shuffle or Roll Out)

Round 8

30 sec

3-2-Combination-Out (Drive Out Shuffle or Roll Out)

30 sec

1 to Body-2-3-Combination-Out (Drive Out Shuffle or Roll Out)

30 sec

2 to Body-3-2-Combination-Out (Drive Out Shuffle or Roll Out)

30 sec

1-2-3-Combination-Out (Drive Out Shuffle or Roll Out)

Round 9

2 min

Anything-Combination-Out (Drive Out Shuffle or Roll Out)

Round 10

2 min

Setup-Combination-Out (Drive Out Shuffle or Roll Out)

Round 1

30 sec

Uppercuts & Hooks (Constant)

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 2

30 sec

Uppercuts & Hooks (Constant)

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 3

2 min

Pop Shot-Combination-Out (Drive Out Shuffle or Roll Out)

Round 4

2 min

Counter Jab-Combination-Out (Drive Out Shuffle or Roll Out)

Round 5

2 min

Anything-Combination-Out (Drive Out Shuffle or Roll Out)

Round 6

30 sec

Counter with Guard and Roll (Mid-Range)

30 sec

Counter with Catch and Roll (Mid-Range)

30 sec

Counter with Parry and Roll (Mid-Range)

30 sec

Counter with Hands Up Defense (Mid-Range)

Round 7

30 sec

Counter with Lean (Mid-Range)

30 sec

Counter with Chop (Mid-Range)

30 sec

Counter with Body Defense (Mid-Range)

30 sec

Counter with Hands Up Defense, Body Defense and Roll (Mid-Range)

Round 8

45 sec

Counter with Hands Up Defense and Roll (Mid-Range)

45 sec

Counter with Body Defense and Roll (Mid-Range)

30 sec

Counter with All (Mid-Range)

Round 9

2 min

Counter with All (Mid-Range)

Round 10

45 sec

Mid-Range (Light)

15 sec

War

45 sec

Mid-Range (Light)

15 sec

War

45 sec

Mid-Range (Light)

15 sec

War

Round 1

30 sec

Uppercuts & Hooks (Constant)

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 2

30 sec

Uppercuts & Hooks (Constant)

30 sec

Uppercuts & Hooks (Own Rhythm)

30 sec

Mid-Range Offense

30 sec

Mid-Range Defense

Round 3

2 min

Pop-Shotting

Round 4

2 min

Anything with Countering the Jab

Round 5

2 min

Anything

Round 6

45 sec

Counter with Hands Up Defense and Roll (Mid-Range)

45 sec

Counter with Body Defense and Roll (Mid-Range)

30 sec

Counter with All (Mid-Range)

Round 7

2 min

Counter with All (Mid-Range)

Round 8

45 sec

Mid-Range (Light)

15 sec

War

45 sec

Mid-Range (Light)

15 sec

War

45 sec

Mid-Range (Light)

15 sec

War

Round 9

2 min

Setup-Land All Shots-Out (Drive Out Shuffle or Roll out)

Round 10

2 min

Setup-Counter-Out (Drive Out Shuffle or Roll out)

Round 11

2 min

Setup-War-Out (Drive Out Shuffle or Roll out)

Round 12

2 min

Setup-Combination-Out (Drive Out Shuffle or Roll out)

Good job!