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BOXMASTER® INSTRUCTOR WORKSHOP
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CONTENTS
Welcome Note From Rai Fazio
Workshop Overview
BoxMaster® Overview
BoxMaster Floor Plan Options
BoxMaster Set Up
Basic Exercise Physiology
Key Body Positioning
How To Throw Each Punch
Additional Boxing Movements
How To Throw Combination Punches
BoxMaster Coaching Skills
Examples Of Active Recovery Exercises
Punch Positions for Each Pad
BoxMaster Workouts
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2
3
4
6
7
9
11
19
21
24
28
29
30
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WELCOME
Boxing training is said to be one of the toughest disciplines in the world and probably the most favoured used by many of the elite sports people around the world from soccer players to formula 1 drivers. The BoxMaster® has taken boxing style training to another level by simplifying it and making it so much easier to learn by our patented pad placement angles. You throw the punch and the correct surface angle is there. The art of teaching someone to throw a correct punch is now so much easier and safer by allowing you the trainer to view the student and correct their form instead of standing behind focus mits and risking injury. Enjoy the course and keep boxing on! Rai FazioCreator of the BoxMaster
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WORKSHOP OVERVIEW
WHAT TO EXPECT FROM THIS COURSE?
GET READY FOR THE BOXMASTER EXPERIENCE!
The BoxMaster® Instructor Workshop is aimed at providing you with the necessary tools to safely participate and teach an effective and enjoyable small group training session using the BoxMaster.
The key areas you will go through include:• How to safely throw a punch• How to teach participant’s to safely throw each style of punch• The structure of a BoxMaster class• How to lead participant’s through a BoxMaster class
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BOXMASTER® OVERVIEW
WHAT IS THE BOXMASTER?
HOW DOES THE BOXMASTER WORK?
HOW DOES IT REDUCE THE RISK OF INJURY?
WHO DOES THE BOXMASTER CATER TO?
WHY IS THE BOXMASTER NEEDED?
A form of boxing style training that will bring boxing for fitness to facility members. With the ability to cater to all types of members, it will excite and encourage greater participation in boxing style training.
The BoxMaster® pads have been set up specifically to replicate a different style of punch for each pad. This allows the participant to throw any punch, or any combination of punches at any time!
A large amount of time and thought has gone into the development of the BoxMaster. The key to its design lays in the spring system attached to each pad. The pads have been set up to offer a slight ‘give’, therefore replicating punching a focus mitt. The result of this is a significant reduction in the risk of injury, to both the participants and the instructor.
The beauty of the BoxMaster is, it caters to every type of exercise participant. Unlike methods used in the past for boxing training, such as the heavy bag the BoxMaster is a non-intimidating way to encourage members into a different style of training. We know this to be true because currently 55% of BoxMaster participants are females.
• The pads are specially set up so they can cater to both right-hand and left-hand (Southpaw) dominate participants.
• The BoxMaster can be easily adjusted to cater for any height of your participants.
Historically a primary way to train people boxing fitness, was to use focus mitts. Some of the issues with this are:• Potential injury to the participants; increasing the insurance risks for both the instructors
and the facility.• Potential danger for the instructor from impact.• It can only be done in a 1-on-1 situation.
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BOXMASTER® FLOOR PLAN OPTIONS
Approx. 16 ft.
BoxMaster® Rounds Posters
Instructor
Instructor
Group 1Active Boxing
Group 1Active Boxing
Approx. 10 ft.
Group 2 Active Recovery
Group 2 Active Recovery
BoxMaster Units
The BoxMaster® room is best designed with an optimal number of 4 Single BoxMaster units or one BoxMaster Quad station. This allows for up to 8 participants (plus the instructor) in the area at any one time.
BoxMaster Tower
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Approx. 16 ft.
BoxMaster® Rounds Posters
Instructor
Instructor
Group 1Active Boxing
Group 1Active Boxing
Approx. 10 ft.
Group 2 Active Recovery
Group 2 Active Recovery
BoxMaster Quad
BoxMaster® Quad
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BOXMASTER® SET UP
There are 3 adjustment levers at the rear of the BoxMaster® that allow the participant/instructor to adjust the height of the machine.
To adjust: 1. Loosen the levers turning counter clockwise2. Pull the pull pin and rotate to unlock for adjustment3. Adjust height by grasping onto the lower arms of 10 and 11 and push or pull up/down.4. Rotate the pull pin to allow pads to lock into position5. Tighten the levers turning clockwise. Do not over tighten.
3 levers to adjust the BoxMaster. Do not
over tighten
BOXMASTER CORRECT HEIGHTStand at arm distance from the BoxMaster so that your fists are touching pads 1 and 2 and are parallel to the floor. Once at this level, secure all 3 tightening handles and make sure spring loaded pin is completely pushed in and is secure.
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BASIC EXERCISE PHYSIOLOGY
AEROBIC ENERGY SYSTEM (OXIDATIVE)
ANAEROBIC (LACTIC ACID OR GLYCOLTIC) SYSTEM
atp-pc (phosphagen) system
the body energy systems
Before starting to teach any type of exercise, you first must understand and have a basic knowledge of how the human body works.
The Aerobic (Oxidative) energy system provides ATP much more slowly than the other two systems, but the supply is almost unlimited because it uses fat storage for fuel. The oxidative system by itself is used primarily during complete rest and low-intensity activity. It can produce ATP through either stored fats (fatty acids) or carbohydrates (glucose). Because fatty acids take more time to breakdown than glucose, more oxygen is needed for complete combustion. If efforts are intense and the cardiovascular system cannot supply oxygen quickly enough, carbohydrates must produce ATP. However, in very long duration activities (i.e., marathons), carbohydrates can become depleted and the body looks to fats as the energy supplier.
The Glycolytic system (or Lactic Acid system) is the “next in line” tool after the ATP-PC system runs its course and lasts for exercises lasting less than 2 minutes. Dietary carbohydrates supply glucose that circulates in the blood or is stored as glycogen in the muscles and the liver. Blood glucose and/or stored glycogen is broken down to create ATP through the process of glycolysis. Like the ATP-PC system, oxygen is not required for the actual process of glycolysis (but it does play a role with the byproduct of glycolysis, pyruvic acid). An example of an activity of the intensity and duration that this system works under would be a 400 meter sprint.
This is the simplest energy system and does not need oxygen as the ATP is stored directly in the muscles. The ATP-PC system is used for short durations of high-intensity work of up to 10 seconds. This is the primary system behind very short, powerful movements like a golf swing, a 100-meter sprint or power lifting. Because both the ATP and Phosphocreatine, used to recreate ATP, are both in limited supply within the muscles, this system is duration is very limited. Replenishment of this system will require oxygen.
The human body possesses three energy systems that create the energy needed to sustain itself and create the muscle contractions to perform work. ATP, Adenosine Triphosphate, is the molecule used by the body to create work or contract a muscle. ATP can be created either aerobically, meaning with oxygen, or anaerobically, meaning without oxygen. The Aerobic energy system [Oxidative] is primarily used for long term steady state activities; whereas the body has two Anaerobic energy systems: ATP-CP [Phosphagen] system and Lactic Acid [Glycolytic] system. Most activities use a combination of all three energy systems to generate the energy. These systems are composed of complex chemical reactions in order to work; below is a basic overview of these systems.
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Aerobic Oxidative System Anaerobic Glycolytic System ATP/PC SystemType of system Aerobic Anaerobic Anaerobic
Fuel Carbohydrate, Fat (and Proteins)* Carbohydrate
Adenosine Triphosphate and
Creatine PhosphateOxygen required Yes No NoLactate produced No Yes No
Used In Endurance activities and/or low intensity exercise Vigorous activity up to 3 minutes Vigorous activity 10-15
seconds
Benefit
Increase in cardiovascular function. Decrease in resting heart rate. Decrease in blood pressure. Reduced LDL blood cholesterol level. Increase in
blood oxygen levels. Decrease in body fat.
Increase in strength. Increase in aerobic capacity. Increase in the capacity to withstand the build up of lactic waste. Increase in
cardiovascular function. Decrease in body fat. Increase in muscle mass. Improvement in speed,
strength and power.
Increase in power. Improvement in speed. Increase in muscle mass.
Increase in aerobic capacity.
The table below covers each system and their benefits.
Benefits that BoxMaster® style training will give participants:
*Not commonly used. Only as a last resort for energy production in rare cases where carbohydrates are depleted and stored fat is minimal.
Per
cent
of t
otal
ene
rgy
00
PhosphagenGlycolyticOxidative
Time (seconds)60 130
50
100
The BoxMaster® (in class format) is set up to have participants complete 90 second rounds using the BoxMaster (through punch combinations) and active recovery stations. The key benefits of this style of training will include:• Increase in strength in all three key areas: 1. Upper body 2. Lower body 3. Core• Increase in speed• Increase in the body’s ability to withstand lactic waste and remove this from the body• Increase in cardiovascular capacity – Increase in V02 Max and decrease in resting heart rate.
Potential benefits of increasing a persons cardiovascular capacity includes:• Increase in muscular tone• Decrease in body fat• Increase in lean muscle massStudies have shown that boxing styles of training can burn between 250-400 calories within a 30 minute period.
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KEY BODY POSITIONING IN BOXING
upright stance
• Move back from the BoxMaster® so both arms are fully extended • Tip of left hand glove should just be able to reach pad 2• Tip of right hand glove should just be able to reach pad 1• Bring arms to a relaxed position by sides.
• Place feet a little more than shoulder width apart.• Left foot should be in line with the middle of pad 10.• Right foot should be in line with the middle of pad 11.• Take a half step back with the right foot. • Take a half step forward with the left foot.• The above stance is for right handed people called the
ORTHODOX stance.
If a client is left handed the stance is called the SOUTHPAW stance. The opposite foot stance applies. Advise them to strike the opposite of the numbers you call.
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STANCE-WEIGHT DISTRIBUTION
guard position
Movement Bouncing
• Place 60% of your weight on your rear leg.• Place 40% of your weight on your front leg.• Bend both knees slightly and elevate your rear heel so that the ball of your rear foot is
supporting your weight.
• It’s harder to hit a moving target than a a stationary one. Movement is also great cardio.
Basic Movement
• Bouncing on toes forward & back. • Stop bouncing & stabalize movement.• Resume bouncing forward & back.
Stance• Bend your elbows to take your hands up to the sides of your chin.• Keep your shoulders relaxed.
Head Position• Adjust your head slightly down so that your fists are covering your cheek bones. • Tuck your chin into your chest.
Elbow Position• Your elbows should be in snug to the sides of your body/ribcage.
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HOW TO THROW EACH PUNCH
the jab (straight left)
Definition: A quick straight punch thrown with the lead hand from the guard position.
Pad Targets: Pad 1 Pad 12
Note: The jab simply travels out from the left side of the chin in a direct line to pad 1. To use pad 12, do as above and bend the knees and drop the body into a squat position.
1. Upon landing you must have rotated the hand so that the fist lands square in a horizontal position.
2. Once you’ve made contact the fist retracts in a straight line directly back to the chin. Do not drop down to waist or chest area leaving you open to an attack.
3. Whilst executing the jab the right hand must remain fixed to the right side of the chin.4. Whilst executing the jab the head and chin must be tucked in so the left shoulder covers
the left side of the face and acts as a guard. 5. When executing the jab push off the ball of the rear foot 6. Take a small forward step with the front foot.7. Rotate your hip and shoulder/upper torso into the punch. 8. Upon contact, push off your front leg transferring your weight onto your rear foot to move
back to guard position. 9. By stepping forward it bridges the gap between you and the BoxMaster® piece, enabling
you to land the punch correctly. Note— the arm must be fully extended.10. Keep knees bent.
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straight right (right cross)
Definition: The straight right is a punch thrown from the chin whilst in guard position traveling in a straight line across the body.
Pad Target: Pad 2
Note: Before the straight right is thrown the elbow should be snug against the ribcage and not flared away from the body. This increases accuracy and power.
1. Delivery starts at the rear foot, transferring weight to the front foot. 2. The torso and hips are quickly rotated in an counter-clockwise position for extra power. 3. The head stays in guard position.4. Once the punch is delivered the fist is retracted straight back to the side of the chin for
protection.
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left hooks (foot movement)
Pad Target: Pad 3 • Push off your right foot and take half a step with your left foot
across your opponent. • As you do this, thrust your hips and torso in a clockwise motion and
snap your elbow from a vertical to a horizontal position, delivering the punch from your chin in a semi circular motion as described above.
• Once this is achieved, your arm and fist retract back to your body and chin for protection, your elbow goes from horizontal to vertical position.
right hooks (foot movement)
Pad Target: Pad 4
• Push off your right foot and take half a step with your left foot across your opponent in the direction of the punch.
• As you do this, thrust your hips and torso in a counter clockwise move delivering the punch from your chin in a semi circular motion as described above.
• Once this is achieved, your arm and fist retract back to your body and chin for protection, your elbow goes from horizontal to vertical position.
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left hooksDefinition: A hook is a semi circular punch delivered from the chin to the designated pad. Hand angle – upon landing the punch turn your fist with your thumb facing towards you or towards the roof in a horizontal position.
Pad Targets: Pad 3 = High Left Hook Pad 8 = Left Hook
• Resume correct distance and stance.• A left hook should be delivered with feet as wide as the number 10
and 11 pads. The BoxMaster® post should be directly in the middle and in front of you.
• When executing the left hook make sure you elevate your elbow from vertical to a horizontal position as high as your shoulder when rotating to pad 3.
• Make sure your aim is to punch pad 3 aiming your middle knuckles on the number 3 target. If you continue to have problems landing the hook correctly a tip to make it easier is: move both your feet across to the right hand side approximately 3 to six inches this will make it easier to land the punches.
DON’T FORGET TO APPLY FOOT MOVEMENT INSTRUCTIONS DESCRIBED EARLIER. • When executing short hooks on pads 7 and 8 these same principles apply but you will
have to step to the side of each number for better alignment.• Because pads 7 and 8 are short hooks you need to bend your knees for a lower elevation.
Remember to keep your elbows at a horizontal elevated position.
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right hooks
Definition: A hook is a semi circular punch delivered from the chin to the designated pad. Hand angle – upon landing the punch turn your fist with your thumb facing towards you or towards the roof in a horizontal position.
Pad Targets: Pad 4 = High Right Hook Pad 7 = Right Hook
• Resume correct distance and stance.• A right hook should be delivered with feet as wide as the
number 11 and 10 pads. The BoxMaster® post should be directly in the middle and in front of you.
• When executing the right hook make sure you elevate your elbow from vertical to a horizontal position as high as your shoulder when rotating to pad 4.
• Make sure your aim is to punch pad 4 aiming your middle knuckles on the number 4 target. If you continue to have problems landing the hook correctly a tip to make it easier is: move both your feet across to the right hand side approximately 3 to six inches this will make it easier to land the punches.
DON’T FORGET TO APPLY FOOT MOVEMENT INSTRUCTIONS DESCRIBED EARLIER. • When executing short hooks on pads 7 and 8 these same principles apply but you will
have to step to the side of each number for better alignment.• Because pads 7 and 8 are short hooks you need to bend your knees for a lower elevation.
Remember to keep your elbows at a horizontal elevated position.
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the uppercutDefinition: A powerful punch directed upwards from the torso.
Pad Targets: Pad 5 Right uppercut Pad 6 Left uppercut
• Uppercuts are usually thrown at close range with either hand and can be a vertical or diagonal punch.
• Like a hook the uppercuts have the same semicircular shape but come in on different angles.
• The objective of the uppercut is to elevate the opponents head so you can follow through with a hook or straight punch.
The left uppercut relates to target number 6 and is a diagonal uppercut.• The left uppercut is delivered from the left hand side of the chin and is a semicircular
punch pushing 40% off the right foot and 60% off the left knee in an upward motion whilst also thrusting your torso and shoulders in a clockwise movement to deliver the punch up to pad 6.
• As the punch comes up, your right hand should remain on guard with your chin tucked into your chest.
The right uppercut relates to target number 5 and is a diagonal uppercut.
• The right uppercut is delivered from the right hand side of the chin and is a semicircular punch pushing 60% off the left foot and 40% off the right knee in an upward motion whilst also thrusting your torso and shoulders in a counter clockwise movement to deliver the punch up to pad 5.
• As the punch comes up, your left hand should remain on guard with your chin tucked into your chest.
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vertical uppercut
left rip (aka low body hook)
Definition: A powerful punch directed upwards from the torso. Pad Target: Pad 9
Definition: A body shot where you’re aiming towards the ribs using your left hand.Pad Target: Pad 11
• The vertical uppercut is to be delivered to target number 9 with either the right or left hand using the same upper body techniques as described for the diagonal uppercut.
• Because of the change in angle the difference in delivering this punch correctly is that you must place your right foot directly in line with NO 9 target & your left foot infront and off to the LHS inline with NO 10. (Do the opposite when using the other hand)
• The left rip is a semicircular punch.• Maintain proper stance, left foot in front of right foot with both feet
apart so that your left foot is in front of BoxMaster® tower and your right foot is out wider than target number 11.
• The target number 11 should be in line with the middle of your torso.
• Make sure you are standing the correct distance away from the BoxMaster so that you have room to slightly arch your back and lean forward with most of your weight over your left knee whilst slightly bending your right.
• This will allow you to land your punch without crowding the BoxMaster.• The punch starts by pushing upwards off the balls of both feet but mostly pushing off the
left. • The punch explodes off the left foot whilst thrusting your hips and torso in a clockwise
movement whilst delivering the punch. • Plant your right foot flat on delivery.• After delivery your shoulders are to retract back to their original position and your left fist
goes back to protect the left side of your chin in guard position.
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right rip (aka low body hook)Definition: A body shot where your aiming for towards the ribs using your right hand.Pad Target: Pad 10
• The right rip is a semicircular punch.• Maintain proper stance, left foot in front of right foot with both feet
apart so that your right foot is in front of BoxMaster® tower and your left foot is out wider than target number 10.
• The target number 10 should be in line with the middle of your torso.
• Make sure you are standing the correct distance away from the BoxMaster so that you have room to slightly arch your back and lean forward with most of your weight over your right knee whilst slightly bending your left knee.
• This will allow you to land the punch without crowding the BoxMaster.• The punch starts by pushing upwards off the balls of the feet, but mostly pushing off the
right. • The punch explodes off the right foot whilst thrusting your hips and torso in a counter
clockwise movement whilst delivering the punch.• Plant your left foot flat on delivery. • After delivery your shoulders should retract back to their original position and your right
fist goes back to the right hand side of your chin in guard position.
To gain extra power in executing a ‘Rip’ punch? • To gain extra power you can take a 3 inch slide/step across before delivering the punch.• If delivering a left rip push off your left foot and step/slide across right with your right foot.• If delivering a right rip push off your right foot and step/slide across to your left with your left foot.
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ADDITIONAL BOXING MOVEMENTS
head movement
bobbing
weaving
slipping
• When throwing any punch singularly or in a combination there should be some side to side head movement. For example, when you are throwing a left jab your head should slightly move right with your left shoulder covering the left hand side of your jaw and right fist covering the right side of your jaw in guard position.
• When throwing a straight right your head should slightly move left with your right shoulder covering the right side of your jaw, and your left fist covering the left side of your jaw in guard position. When throwing a left hook the same rules apply. Shift your head right. When throwing a right hook the opposite applies.
• When throwing uppercuts it is a very similar movement except you drive your head up slightly (this does not mean you expose your chin. Keep it tucked away).
• To perform a bob, you simply bend both knees quickly and drop your body straight down without moving side to side or forwards and backwards.
• This will allow you to incorporate your core as well as incorporating a strength component for the muscles of your lower body.
• Weaving is the movement of the body from guard position in a U shape with your fists each side of your chin for protection. Then rotate in a downward circular motion coming Coming up and around on the other side of your opponents guard, then quickly returning.
• The leg, abdominal and core muscles are engaged for this rapid movement.
Note: The BoxMaster® multi pad is a great tool for weaving. Use its U shape to follow and have your students weave under and come up and out to the hook and uppercut pads.
• Slipping is used to avoid a punch or set up an attack by waiting for your opponent to throw a straight punch. Example: Use a left jab then either shift your head sharply left or right to make them miss, then counter punching with either your left or right.
• Slipping helps improve good reflexes and speed.
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body and feet movementForward• When moving forward push off the ball of your rear foot.• Step forward with the front foot making sure that at no time the feet come together.
Back• Push off the front foot, stepping away and keeping the distance between the legs so you
still maintain balance.
Side (Floating)• Floating is when you step either left or right (usually used when avoiding a punch or an
opponent). • Push off your left foot to move right.• Opposite method applies to moving left. • When floating side to side feet can come together.
Bouncing on Toes• This is a simple transferring of your weight from leg to leg, foot to foot. • This technique can be used in a class format to increase a participants cardio workout
opposed to standing flat footed during a workout and in between combinations.
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HOW TO THROW COMBINATION PUNCHES
introductory workout — round 1
round 2
Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right
Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right Pad 3 - High Left Hook
• In a combination punch, the straight right is usually delivered after a jab. This is commonly known as a 1, 2. This is the most basic punch combination.
• The shoulders must rotate to the opposite locked position with the right shoulder touching the side of the chin in a counter clockwise move. The left hand must retract straight back to the left hand side of the face covering the chin/jaw area.
• To progress this combination, use 1+1+2 or Southpaw use 2+2+1
• Hooks are usually thrown after a straight punch or following an uppercut.
• To progress this combination, use 1+2+3 or Southpaw use 2+1+4
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round 3
round 4
round 5
Pad Targets: Pad 2 - Straight Right Pad 3 - High Left Hook
Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right Pad 3 - High Left Hook Pad 4 - High Right Hook
Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right Pad 3 - High Left Hook Pad 5 - Right Uppercut
• To progress this combination, use 2+3+2 or Southpaw use 1+4+1
• To progress this combination, use 1+2+3+4 or Southpaw use 2+1+4+3
• To progress this combination, use 1+2+3+5 or Southpaw use 2+1+4+6
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round 6
round 7
Pad Targets: Pad 6 - Left Uppercut Pad 5 - Right Uppercut Pad 3 - High Left Hook Pad 2 - Straight Right
Pad Targets: Pad 1 - Left Jab Pad 2 - Straight Right Pad 6 - Left Uppercut Pad 5 - Right Uppercut Pad 3 - High Left Hook
• To progress this combination, use 6+5+3+2 or Southpaw use 5+6+4+1
• To progress this combination, use 1+2+6+5+3+2 or Southpaw use 2+1+5+6+4+1
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BOXMASTER® COACHING SKILLS
checklist for class delivery
Participant health check or pre-exercise questionnaire (PAR-Q)
1. Injuries2. Illness3. Pregnancy/Post-natal participants4. Participants returning to exercise after a long break
Check appropriate clothing and footwear
5. Laces tied up correctly6. Appropriate clothing (slightly lose for flexibility of movement)
Boxing equipment
7. Check wraps and gloves are in good condition8. Check wraps and gloves are secured correctly9. Sweat towel10. Bottle of water
BoxMaster® Set Up
11. Pair participants in groups of 2 — of similar heights (if possible)12. Adjust the BoxMaster® tower to suit the participants heights.
PositionsBasic explanation and demonstration of the following:
13. Stance14. Hand and wrist position when throwing a punch15. Flexing the knees16. Importance of torso rotation in the movement
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class structurePre-Class:Have all participants, if possible, put on their boxing wraps and gloves before entering the class.
Instructor – make sure that there is nothing left in the room from a previous class that would get in the way of any participants (trip hazards etc).
WARM UP MAIN BODY COOL DOWN/STRETCH• Health screen• Warm up exercises• Basic ‘How to Throw a
Punch’ tips• Heart rate• Respiratory rate• Core Temperature• Mental preparation
• Punch techniques• CV fitness• Core strength• Upper body strength and
endurance• Challenge coordination and
motor skills
• Heart rate• Respiratory rate• Give praise and feedback• Encourage future participation• Ask for feedback• Stretch major muscles
Warm Up (5 minutes):• Warm up should consist of neck, arm, shoulder, back leg, calf and core exercises.• Examples of warm up exercises and stretches to use for a BoxMaster® class are:
• Shadow boxing (use jabs and uppercuts)• Arm pull backs• Torso twists• High knee lifts
• Explain and show the 3 key punches that the participants will perform in a boxing class: 1. Straight Punches2. Hooks 3. Uppercuts
(This will take approximately the last 30-60 seconds of the warm up).
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body of the class (21 minutes)
cool down (3-4 minutes)
leading a class
• 7 x 90 second rounds on the BoxMaster®
• With a 90 second Active Recovery exercise between each round.• Allow for 20 seconds of transition time between hitting and active recovery.
Stretch the key areas of the body such as:
1. Greet all participants into the BoxMaster class2. Pair participants up in groups of 2, of similar heights (if possible)3. Re-adjust the BoxMaster to suit the height of each group.4. Organise each participant into either Group 1 or Group 2:
• Group 1 – Starts on the BoxMaster (should be 4 people in this group)• Group 2 – Starts on the Active Recovery stations (should be 4 people in this group)
5. Explain the class format (7 rounds of 90 seconds on the BoxMaster with a 90 second Active Recovery exercise between each round) and the class duration.
6. Let the participants know that they can pace themselves based on their individual fitness levels.
7. Emphasize breathing without holding breath when striking the BoxMaster.8. Before the class begins, check if there are any new participants and perform a verbal
screen of these people (especially injuries and illness).9. Check that every participant has a sweat towel and water.10. Explain the objective of the class so everyone feels comfortable and knows what to expect.
Soleus
Chest
Calfs
Triceps
Hamstrings
Shoulders
Quadriceps
Forearms
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instructor tips
instructing in the gap area
• If a new student is struggling advise them that a simple 1,2 combo is fine. The class is about getting a workout and more importantly having fun.
• Get the participants to punch through the target, not to the target.
When instructing, the best way to teach a student is standing in the Gap Area, this is the area between group 1 and 2.
When explaining a punch or punch combination to group 2, face the group when speaking to them, however, turn your back to them when demonstrating them the punch.
Set up the group completing the Active Recovery exercise first. Once this is done, it will allow you to focus on the group using the BoxMaster® and pushing this group for the remainder of the 90 seconds.
The 2 main things students normally get wrong are:1. Incorrect stance. For example, feet too close or behind one another (remember as wide
as number 10 & 11).2. Dropping their hands in between punches.
A BoxMaster class will usually run for approximately 30 minutes. The BoxMaster rounds should be installed on the wall behind the BoxMaster pieces at a height that allows for all participants in the class to clearly see.
Below are examples of teaching points that you need to continually reinforce often throughout the BoxMaster class:
SAFETY – Every participant has liquid and is drinking regularlySAFETY – Each participants shoe laces are tied up safelySAFETY – Inspect each participant’s wraps and gloves are secured correctlyFORM – Fists clenched looselyGUARD – Hands to stay on the side of your jaw at all times excluding the punchesFORM – Feet to stay slightly wider than shoulder width apartGUARD – Chin tucked inFORM – Stay on the balls of your feet throughout the class / stabalize when punching then return to balls of feetFORM – Stabilise through the coreFORM – Participants are always aiming for the CENTRE of each pad
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EXAMPLES OF ACTIVE RECOVERY EXERCISES
run/jog on the spot
shadow boxing
squats
lunges
Tips:• Get participants to lift their knees as high as they can• Get participants to kick their glutes with their heels
Tips:• Use either jabs or uppercuts
Tips:• Keep back straight• Weight should stay in the heels (heels to stay on the floor)
Tips:• Back straight• Both feet should be pointing directly forward• Drop your back knee straight down to the ground
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PUNCH POSITIONS FOR EACH HAND
pad 1 pad 2 pad 3 pad 4
pad 5 pad 6 pad 7 pad 8
pad 9 pad 10 pad 11 pad 12
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TRAINERS NOTES
Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you a blow-by-blow description on how to throw each punch. Take note of height adjustment, correct stance and distance from BOXMASTER.
STRUCTURE OF A CLASS
It is recommended that all classes use the introduction round as the first round/warm up round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to 2 minutes with a 20 second change over period for the second participant. So 90 seconds boxing, 90 seconds rest/recovery.
IMPORTANT
Movement is 50% of this workout, so it is important to have students bouncing on toes forward and back between combinations. Just before executing the combination, stop bouncing, do the combination then bounce out again on your toes (do not continue bouncing whilst punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.
COMBINATIONS - WORKOUT 1
WATCH THE VIDEO
youtube.com/watch?v=XIG545qMYfI
31®
INTRO / FAMILIARIZATION ROUND
SQUAT
1
6
3
10
7
12
2
5
4
11
8
9
+
+
+
+
+
x20
x20
x20
x20
x20
x20
Straight Left Jab
Left Uppercut
Left Hook
Left Body Rip
Short Left Hook
Straight Left Jab
Vertical Uppercut
Straight Right
Right Uppercut
Right Hook
Right Body Rip
Short Right Hook
Straight Right
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side chin weave under and up to the side of target allowing you enough room to hit target, then weave back under and up to the other side and do the same.
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt opposite side stance and use left fist.
(WEAVE)
32®
WORKOUT 1 - ROUND 1
1
1
1
1
1
1
2
2
2
Double Jab
Double Jab
Double Jab
Straight Right
Straight Right
Straight Right
4X U/CUT TO 6 + 5
4X KNEES
4X WEAVE
BOUNCE OUT AND START AGAIN
33®
WORKOUT 1 - ROUND 2
232
55
3
3
2 3
2
Straight Right + Left Hook x 3
BACK STEP, BOUNCE FOR 2 - 3 SECONDSFAVOURING RHS OF BOXMASTER
2X KNEES TO 9
BOUNCE OUT AND START AGAIN
Double Right U/Cut Left Hook Straight Right
34®
WORKOUT 1 - ROUND 3
2
5
1
65
3
6
2
5 3 2
RESET FEET APART TO SQUAT POSITIONSQUAT 12 X 4 + JUMP
4 STRAIGHT PUNCHES TO NO. 12 + JUMP UP EXITING FLOOR
BOUNCE OUT IN BOXING STANCENOTE: ADD AN EXTRA 5 & 6 IF YOU LIKE
BOUNCE OUT AND START AGAIN
5 x U/Cut
Left Jab Straight Right Left Hook Straight Right
Left Hook Straight Right
35®
WORKOUT 1 - ROUND 4
61
52
56
6
5
65
3
4
56
Left U/Cut x 2
Right U/Cut x 2
Left Jab
Straight Right
6 x U/Cuts
Left Hook
Right Hook
RELOAD
RELOAD
RELOAD
RELOAD
BOUNCE OUT, RIGHT HAND ONLY
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT AND START AGAIN
NOTE: FOR THIS ROUND RELOAD AND TWIST TORSO BEFORE EVERY PUNCH.START LEFT HAND ONLY
36®
WORKOUT 1 - ROUND 5
101
9
11
8
3
10 11
4
Left Jab
Right U/Cut Short Hook
Left Hook
Right Rip + Left Rip x 2
Right Hook
BOUNCE OUT, RE-ENTER FAVOURING LHS OF BOXMASTER
STEP ACROSS WITH RIGHT FOOT TOWARDS NO. 3
BOUNCE OUT AND START AGAIN
37®
WORKOUT 1 - ROUND 6
5
9
1
9
1
3
8
2
8
2
4
3
4
Straight Right
Right U/Cut
Left Jab
Left U/Cut
Left Hook
Left U/Cut
Left Jab
U/Cut
Right U/Cut
Left Hook
Left Hook
Straight Right
Straight Right
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT AND START AGAIN
38®
WORKOUT 1 - ROUND 7
4
2
5
7
8
1
6
3
8
1
6
3
4
2
5
7
4
2
5
7
8
1
6
3
6 x Straight Punches
6 x U/Cuts
6 x Short Hook + Right Hook
6 x Left Hook + Short Hook
BOUNCE OUT, RE-ENTER FAVOURING LHS OF BOXMASTER
BOUNCE OUT, RE-ENTER FAVOURING RHS OF BOXMASTER
BOUNCE OUT, RE-ENTER IN CENTRE
BOUNCE OUT AND START AGAIN
39®
TRAINERS NOTES
Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you a blow-by-blow description on how to throw each punch. Take note of height adjustment, correct stance and distance from BOXMASTER.
STRUCTURE OF A CLASS
It is recommended that all classes use the introduction round as the first round/warm up round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to 2 minutes with a 20 second change over period for the second participant. So 90 seconds boxing, 90 seconds rest/recovery.
IMPORTANT
Movement is 50% of this workout, so it is important to have students bouncing on toes forward and back between combinations. Just before executing the combination, stop bouncing, do the combination then bounce out again on your toes (do not continue bouncing whilst punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.
COMBINATIONS - WORKOUT 2
WATCH THE VIDEO
youtube.com/watch?v=CHdSglV-ylc
40®
INTRO / FAMILIARIZATION ROUND
SQUAT
1
6
3
10
7
12
2
5
4
11
8
9
+
+
+
+
+
(WEAVE)
x20
x20
x20
x20
x20
x20
Straight Left Jab
Left Uppercut
Left Hook
Left Body Rip
Short Left Hook
Straight Left Jab
Vertical Uppercut
Straight Right
Right Uppercut
Right Hook
Right Body Rip
Short Right Hook
Straight Right
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side chin weave under and up to the side of target allowing you enough room to hit target, then weave back under and up to the other side and do the same.
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt opposite side stance and use left fist.
41®
WORKOUT 2 - ROUND 1
2 3 21Straight RightLeft Jab Straight RightLeft Hook
BOUNCE OUT
4X KNEES TO 9
BOUNCE OUT AND START AGAIN
42®
WORKOUT 2 - ROUND 2
2
2
1
32
3
3 3
2
2
2X KNEES TO 10 & 11
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT AND START AGAIN
Straight RightLeft Jab Straight RightLeft Hook
Straight Right + Left Hook x 3
43®
WORKOUT 2 - ROUND 3
2
6
3
1 3
6
2
2
RELOAD THE LEFT HAND + TWIST TO THE LEFT
2 X WEAVE
BOUNCE OUT AND START AGAIN
Straight Right
Left Hook
Left Jab Straight RightLeft Hook
Straight Right
Double Left U/Cut
44®
WORKOUT 2 - ROUND 4
61
12
56
6
12
6
12
5
3 3
5
12
6
Left Jab Right Hook
Left Jab Straight Right Left Jab Straight Right
Left U/Cut
6 x U/Cuts
Left Hook Straight RightRELOAD
BOUNCE OUT
RESUME SQUAT POSITION, FEET WIDE APART SQUAT
45®
WORKOUT 2 - ROUND 5
11 11
Left Jab + Straight Right x 3
Right Rip + Straight Right x 3
Double Left Body Rip
TWIST TO LEFT, BEND KNEES
TWIST TO LEFT, STRAIGHTEN UP
BOUNCE OUT AND START AGAIN
2
2
1
3
1
3
2
2
2
2
1
3
RELOAD
46®
WORKOUT 2 - ROUND 6
11
3
3
10
4
4
8
1
8
7
2
7
Left Jab
2 x Short Hooks
2 x Short Hooks
Straight Right
2 x Body Rips
2 x Body Rips
Left Hook Right Hook
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT IN BOXING STANCE
SQUAT + JUMP
BOUNCE OUT AND START AGAIN
47®
WORKOUT 2 - ROUND 7
SQUAT JUMP X 2REPEAT UNTIL END OF ROUND OR 1 TIME THROUGH
SQUAT JUMP X 2
SQUAT JUMP X 2
3
7
4
8
+
+
x20
x20
1 2+ x20
Left Jab
Left Hook
Right U/Cut
Straight Right
Right Hook
Left U/Cut
48®
TRAINERS NOTES
Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you a blow-by-blow description on how to throw each punch. Take note of height adjustment, correct stance and distance from BOXMASTER.
STRUCTURE OF A CLASS
It is recommended that all classes use the introduction round as the first round/warm up round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to 2 minutes with a 20 second change over period for the second participant. So 90 seconds boxing, 90 seconds rest/recovery.
IMPORTANT
Movement is 50% of this workout, so it is important to have students bouncing on toes forward and back between combinations. Just before executing the combination, stop bouncing, do the combination then bounce out again on your toes (do not continue bouncing whilst punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.
COMBINATIONS - WORKOUT 3
WATCH THE VIDEO
youtube.com/watch?v=N3Jg-Wz4oKY
49®
INTRO / FAMILIARIZATION ROUND
SQUAT
1
6
3
10
7
12
2
5
4
11
8
9
+
+
+
+
+
(WEAVE)
x20
x20
x20
x20
x20
x20
Straight Left Jab
Left Uppercut
Left Hook
Left Body Rip
Short Left Hook
Straight Left Jab
Vertical Uppercut
Straight Right
Right Uppercut
Right Hook
Right Body Rip
Short Right Hook
Straight Right
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side chin weave under and up to the side of target allowing you enough room to hit target, then weave back under and up to the other side and do the same.
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt opposite side stance and use left fist.
50®
WORKOUT 3 - ROUND 1
2
2
2
1
1
1
1
3
6
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT AND START AGAIN
Straight Right
Straight Right
Straight Right
Left Jab
Left Jab
Left Jab
Left Jab
Left Hook
Left U/Cut
51®
WORKOUT 3 - ROUND 2
2
10
1
1110
3
11
4
10 11
2 x KNEES to 9
BOUNCE OUT AND START AGAIN
Straight RightLeft Jab Right HookLeft Hook
6 x Body Rips
52®
WORKOUT 3 - ROUND 3
21 3 2
SQUAT x 2
RELOAD THE 2
BOUNCE OUT AND START AGAIN
Straight RightLeft Jab Straight RightLeft Hook
562 6 5 3Left U/CutStraight Right Right U/Cut Right U/CutLeft U/Cut Left Hook
53®
WORKOUT 3 - ROUND 4
4 2
4
4
4
1
3
3
3
3Left Jab to all - Stepping around while punching
Right Hook
Right Hook
Right Hook
Left Hook
Left Hook
Left Hook
4 x KNEES to 10 & 11
BOUNCE OUT AND START AGAIN
54®
WORKOUT 3 - ROUND 5
3 x WEAVE UNDER MULTI PAD STARTING ON LHS
BOUNCE OUT AND START AGAIN
3
35
2
2
1
11
2
5
Left Jab
Right U/Cut
Straight Right
Left Body Rip
Straight Right
Left Hook Straight Right
Left Hook
Right U/Cut
55®
WORKOUT 3 - ROUND 6
6
1
6
5
2
3
6
1
5
5
2
4
4 x Straight Punches
4 x U/Cuts
BOUNCE OUT IN BOXING STANCE
4 x KNEES to 5 & 6
BOUNCE OUT AND START AGAIN
Right U/Cut Right Hook Left HookLeft U/CutRELOAD RELOAD
56®
WORKOUT 3 - ROUND 7
START WITH LEFT FOOT IN FRONT OF BOXMASTER POST BEHIND NO. 9, RIGHT FOOT ACROSS TO THE RIGHT AT 4 O’CLOCK, TWIST TORSO SO RIGHT
SHOULDER FACING NO.11
11
10
11
10
3
4
BEND KNEES, WIDE BOXING STANCELEFT FOOT TO FRONT LHS OF BASE, RIGHT FOOT ON RHS
STEP ACROSS TO LEFT WITH A FLURRY OF U/CUTS
STEP ACROSS TO RIGHT WITH A FLURRY OF U/CUTS
Left Body Rip
Right Body Rip
Left Body Rip
Right Body Rip
Left Hook
Right Hook
Left Hook Straight Right
65 5 6
RELOAD
RELOAD
RELOAD
RELOAD
4 x U/Cuts
656 5 3 24 x U/Cuts
57®
TRAINERS NOTES
Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you a blow-by-blow description on how to throw each punch. Take note of height adjustment, correct stance and distance from BOXMASTER.
STRUCTURE OF A CLASS
It is recommended that all classes use the introduction round as the first round/warm up round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to 2 minutes with a 20 second change over period for the second participant. So 90 seconds boxing, 90 seconds rest/recovery.
IMPORTANT
Movement is 50% of this workout, so it is important to have students bouncing on toes forward and back between combinations. Just before executing the combination, stop bouncing, do the combination then bounce out again on your toes (do not continue bouncing whilst punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.
COMBINATIONS - WORKOUT 4
WATCH THE VIDEO
youtube.com/watch?v=PF2pmiu68kw
58®
INTRO / FAMILIARIZATION ROUND
SQUAT
1
6
3
10
7
12
2
5
4
11
8
9
+
+
+
+
+
(WEAVE)
x20
x20
x20
x20
x20
x20
Straight Left Jab
Left Uppercut
Left Hook
Left Body Rip
Short Left Hook
Straight Left Jab
Vertical Uppercut
Straight Right
Right Uppercut
Right Hook
Right Body Rip
Short Right Hook
Straight Right
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side chin weave under and up to the side of target allowing you enough room to hit target, then weave back under and up to the other side and do the same.
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt opposite side stance and use left fist.
59®
WORKOUT 4 - ROUND 1
32 51 26
BOUNCE OUT IN BOXING STANCE
RESET FEET TO SQUAT POSITIONSQUAT X 2
BOUNCE OUT AND START AGAIN
Left HookStraight Right Right U/CutLeft Jab Straight RightLeft U/Cut
60®
WORKOUT 4 - ROUND 2
2
4
1
34
3
3
4
4 3
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT AND START AGAIN
Straight RightLeft Jab Right HookLeft Hook
6 x Hooks
61®
WORKOUT 4 - ROUND 3
21 3 2
4 X KNEES TO 9
RELOAD RIGHT HAND
BOUNCE OUT AND START AGAIN
Straight RightLeft Jab Straight RightLeft Hook
62 3 2Straight Right Left U/Cut Straight RightLeft HookRELOAD
62®
WORKOUT 4 - ROUND 4
TWIST TORSO LEFT, RIGHT SHOULDER TOWARDS TARGET 11POSITION BODY FAVOURING RHS/LEFT FOOT IN FRONT OR
BOXMASTER
TWIST TO LEFT, STRAIGHTEN UP
BOUNCE OUT AND START AGAIN
1
11
3
1
11
5
Double Left Jab
Double Left Body Rip
3 2Left Hook Straight RightRight U/Cut Left Hook
63®
WORKOUT 4 - ROUND 5
STEP RIGHT FOOT TOWARDS (3)
BOUNCE OUT AND START AGAIN
1
2
9
3
1
9
2
2
3
Left Jab
Double U/Cut up the middle
Straight Right Left Jab
BOUNCE OUT, COME IN THEN JUMP TO LHSSPINNING YOUR RIGHT LEG BEHIND YOU, PLACING YOUR FOOT AT 6 O’CLOCK POSITION, IN LINE WITH THE BOXMASTER POST AND YOUR LEFT FOOT LANDING IN THE TOP LEFT HAND CORNER IN LINE WITH
(4). MAINTAIN CORRECT DISTANCE AWAY FROM THE BOXMASTER.
Left Hook + Straight Right x 2
64®
WORKOUT 4 - ROUND 6
8
3
3
2 8
2
5 3
82
1
35
2
2
5
Straight Right + Short Left Hook x 3
Right U/Cut + Left Hook x 3
BOUNCE OUT AND RE-ENTER FAVOURING RHSMAINTAINING CORRECT DSTANCE
BOUNCE OUT, BEND KNEES LOWER & RE-ENTERFAVOURING LHS MAINTAINING CORRECT DISTANCE
2 X KNEES TO 9
BOUNCE OUT AND START AGAIN
Left Jab Straight Right Left Hook Straight Right
65®
WORKOUT 4 - ROUND 7
2 X KNEES
2 X KNEES
2 X KNEES
Left Hook + Right Hook x 3
Left U/Cut + Right U/Cut x 3
Left Body Rip + Right Body Rip x 3
10
1
11
2
10
1
11
2
10
1
11
2 3Left Jab + Straight Right x 3 Finish with Left Hook
4
5
3
6
4
5
4
5
3
6
3
6
66®
TRAINERS NOTES
Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you a blow-by-blow description on how to throw each punch. Take note of height adjustment, correct stance and distance from BOXMASTER.
STRUCTURE OF A CLASS
It is recommended that all classes use the introduction round as the first round/warm up round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to 2 minutes with a 20 second change over period for the second participant. So 90 seconds boxing, 90 seconds rest/recovery.
IMPORTANT
Movement is 50% of this workout, so it is important to have students bouncing on toes forward and back between combinations. Just before executing the combination, stop bouncing, do the combination then bounce out again on your toes (do not continue bouncing whilst punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.
COMBINATIONS - WORKOUT 5
WATCH THE VIDEO
youtube.com/watch?v=hf2hwE_EXnc
67®
INTRO / FAMILIARIZATION ROUND
SQUAT
1
6
3
10
7
12
2
5
4
11
8
9
+
+
+
+
+
(WEAVE)
x20
x20
x20
x20
x20
x20
Straight Left Jab
Left Uppercut
Left Hook
Left Body Rip
Short Left Hook
Straight Left Jab
Vertical Uppercut
Straight Right
Right Uppercut
Right Hook
Right Body Rip
Short Right Hook
Straight Right
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side chin weave under and up to the side of target allowing you enough room to hit target, then weave back under and up to the other side and do the same.
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt opposite side stance and use left fist.
68®
WORKOUT 5 - ROUND 1
2
2
2 2
1
1
1
1
3
3
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT AND START AGAIN
Straight Right
Straight Right
Straight Right Straight Right
Left Jab
Left Jab
Left Jab
Left Jab
Left Hook
Left Hook
69®
WORKOUT 5 - ROUND 2
2
3
3
3
1
2
5
6
3
2
2
2
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT IN BOXING STANCE
Only add last combo for experience clients, no newbies
BOUNCE OUT AND START AGAIN
Straight Right
Left Hook
Left Hook
Left Hook
Left Jab
Straight Right
Right U/Cut
LeftU/Cut
Left Hook
Straight Right
Straight Right
Straight RightRELOAD
70®
WORKOUT 5 - ROUND 3
2
23
1
32
3
32
2 X WEAVE UNDER MULTI PAD STARTING ON RHS
BOUNCE OUT AND START AGAIN
Straight RightJab Left Hook
65 2 3Right U/Cut Left U/Cut
Straight Right + Left Hook x 3
Left HookStraight RightRELOAD
71®
WORKOUT 5 - ROUND 4
LEFT FOOT IN FRONT OF LEFT HAND CORNERSTART ON LHS OF BASE
RIGHT LEG BAK & INLINE WITH NO. 9
STEP ACROSS RIGHT FOOT
TWIST TORSO TO LEFT
4 X KNEES TO 10 & 11
3
8
7
4
3
8
7
4
Left Hook
Short Left Hook
Short Right Hook
Right Hook
Short Right Hook
Right Hook
Left Hook
Short Left Hook
91 9Double U/CutLeft Jab
72®
WORKOUT 5 - ROUND 5
RELOAD/RECOIL
4 X KNEES TO 9
BOUNCE OUT AND START AGAIN
2
7
4
1
6
2
3
3
Note: Start with left foot directly in front and in line with BOXMASTER post. Right foot wide at 4 o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.
Left Jab
Overhand Right
Straight Right
Left U/Cut
Left Hook
Left Hook
Short Hook
Straight RightSTEP ACROSS& RELOAD
73®
WORKOUT 5 - ROUND 6
3
4
4
7
3
3
1
5
4
2
9
3
REWIND RIGHT HAND 3 TIMES & RELOAD
BOUNCE OUT AND START AGAIN
Left Jab
Right Hook
Straight Right
Left Hook
Left Hook
Right Hook
Short Hook
Left Hook
Small step back clockwise to land R U/Cut to (5). Another step back clockwise so right foot is at 6 o’clock to land R U/Cut to (9). RELOAD for a right hook to (4) and step right foot across towards (3) and left hook.
74®
WORKOUT 5 - ROUND 7
SQUAT DOWN
JUMP BACK UP AND GO AGAIN
AFTER 1 MINUTE BEGIN NEXT EXCERCISE FOR 1 MIN
6 x U/Cuts
6 x Short Hooks
6 x Body Rips
6 x Straight Punches
6 x Straight Punches
6 x Hooks
5
7
11
2
4
12
6
8
10
1
3
12
5
7
11
2
4
12
5
7
11
2
4
12
6
8
10
1
3
12
6
8
10
1
3
12
75®
TRAINERS NOTES
Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you a blow-by-blow description on how to throw each punch. Take note of height adjustment, correct stance and distance from BOXMASTER.
STRUCTURE OF A CLASS
It is recommended that all classes use the introduction round as the first round/warm up round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to 2 minutes with a 20 second change over period for the second participant. So 90 seconds boxing, 90 seconds rest/recovery.
IMPORTANT
Movement is 50% of this workout, so it is important to have students bouncing on toes forward and back between combinations. Just before executing the combination, stop bouncing, do the combination then bounce out again on your toes (do not continue bouncing whilst punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.
COMBINATIONS - WORKOUT 6
WATCH THE VIDEO
youtube.com/watch?v=6b9-1flxkPg
76®
INTRO / FAMILIARIZATION ROUND
SQUAT
1
6
3
10
7
12
2
5
4
11
8
9
+
+
+
+
+
(WEAVE)
x20
x20
x20
x20
x20
x20
Straight Left Jab
Left Uppercut
Left Hook
Left Body Rip
Short Left Hook
Straight Left Jab
Vertical Uppercut
Straight Right
Right Uppercut
Right Hook
Right Body Rip
Short Right Hook
Straight Right
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side chin weave under and up to the side of target allowing you enough room to hit target, then weave back under and up to the other side and do the same.
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt opposite side stance and use left fist.
77®
WORKOUT 6 - ROUND 1
1
2
1
2
2
1
SWITCH STANCE TO SOUTHPAW (RIGHT FOOT IN FRONT)
BACK TO NEUTRAL STANCE
4 X U/CUTS TO 6 + 5
4 X KNEES TO 9
BOUNCE OUT AND START AGAIN
Left Jab
Right Jab
Left Jab
Right Jab
Straight Right
Straight Left
78®
WORKOUT 6 - ROUND 2
3
21
2
6
RELOAD
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT AND START AGAIN
Left Hook
Straight RightLeft Jab
Straight Right
Left Hook
2 6+ x6
Straight Right Left U/Cut
79®
WORKOUT 6 - ROUND 3
23
14
32
41
32
41
SWITCH STANCE TO SOUTH PAW
SWITCH BACK TO NEUTRAL POSITION
4 X KNEES TO 10 & 11
ADOPT CORRECT SQUAT STANCE
4 X STRAIGHT PUNCHES TO 12 + JUMP BACK UP
Straight Left + Right Hook x 3
Straight Right + Left Hook x 3
BOUNCE OUT AND START AGAIN
80®
WORKOUT 6 - ROUND 4
BOUNCE OUT IN BOXING STANCE
4 X KNEES TO 10 & 11 ACROSS BODY
STEP ACROSS TO 4FAVOURING LHS OF BOXMASTER MAINTAINING A WIDE STANCE
8
3
10
2
84
1
4
2
U/CutOverhand Right
Left Jab
Right Hook
Straight Right
Body Rip
Straight Right
U/Cut
Left Hook
BOUNCE OUT AND START AGAIN
81®
WORKOUT 6 - ROUND 5
STEP BACK DIRECTLY IN CENTRE, BEND KNEES
START ON RHS OF BOXMASTER, LEFT FOOT IN FRONT FACING NO. 4
BOUNCE OUT AND START AGAIN
3 4
3
1011
4
8
2
7
1Left Jab to all, float back foot around clockwise & change anges during combination.
2 x Body Rips 2 x Short Hooks 2 x Hooks
82®
WORKOUT 6 - ROUND 6
3
8
5
7
4
3 2
1
9
56
2
6
JUMP TO LHSSPIN YOUR RIGHT LEG BEHIND YOU, PLACING YOUR RIGHT FOOT AT 6 O’CLOCK, IN LINE WITH THE BOXMASTER POST
AND YOUR LEFT FOOT SHOULD BE IN THE TOP LEFT HAND CORNER OF THE BASE, IN LINE WITH TARGET (4). MAINTAIN CORRECT DISTANCE AWAY FROM THE
BOXMASTER.
BOUNCE OUT AND START AGAIN
Left Jab
Right U/Cut
4 x U/Cuts
Straight Right Left Hook
Short Hook
Left Hook
Short Hook
Right Hook
Straight Right
Note: Start with left foot directly in front and inline with BOXMASTER post. Right foot wide at 4 o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.
TWIST TORSO TO LEFT
83®
WORKOUT 6 - ROUND 7
3
3
3
3
2
5
4
3
3
3
1
3
3
3
2
5
4
2
2
5
4
BOUNCE OUT
BOUNCE OUT
BOUNCE OUT
BOUNCE OUT
BOUNCE OUT AND START AGAIN
Left Jab Straight Right
Straight Right + Left Hook x 6
Right U/Cut + Left Hook x 6
Left U/Cut + Right Hook x 6
Left Hook
84®
TRAINERS NOTES
Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you a blow-by-blow description on how to throw each punch. Take note of height adjustment, correct stance and distance from BOXMASTER.
STRUCTURE OF A CLASS
It is recommended that all classes use the introduction round as the first round/warm up round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to 2 minutes with a 20 second change over period for the second participant. So 90 seconds boxing, 90 seconds rest/recovery.
IMPORTANT
Movement is 50% of this workout, so it is important to have students bouncing on toes forward and back between combinations. Just before executing the combination, stop bouncing, do the combination then bounce out again on your toes (do not continue bouncing whilst punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.
COMBINATIONS - WORKOUT 7
WATCH THE VIDEO
youtube.com/watch?v=M7EE4XoVmeo
85®
INTRO / FAMILIARIZATION ROUND
SQUAT
1
6
3
10
7
12
2
5
4
11
8
9
+
+
+
+
+
(WEAVE)
x20
x20
x20
x20
x20
x20
Straight Left Jab
Left Uppercut
Left Hook
Left Body Rip
Short Left Hook
Straight Left Jab
Vertical Uppercut
Straight Right
Right Uppercut
Right Hook
Right Body Rip
Short Right Hook
Straight Right
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side chin weave under and up to the side of target allowing you enough room to hit target, then weave back under and up to the other side and do the same.
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt opposite side stance and use left fist.
86®
WORKOUT 7 - ROUND 1
32 51 23
BOUNCE OUT IN BOXING STANCE
4 X KNEES TO 10 & 11
BOUNCE OUT AND START AGAIN
Left HookStraight Right Right U/CutLeft Jab Straight RightLeft Hook
87®
WORKOUT 7 - ROUND 2
4
3
3
1
2
5
6
2
2
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT IN BOXING STANCE
BOUNCE OUT AND START AGAIN
Right Hook
Left Hook
Left Hook
Left Jab
Straight Right
Right U/Cut
Left U/Cut
Straight Right
Straight Right
88®
WORKOUT 7 - ROUND 3
2
3
1
53
3
5
2
11
BOUNCE OUT IN BOXING STANCE
STEP ACROSS TO 3FAVOURING RHS OF BOXMASTER, MAINTAINING A WIDE STANCE
4 X KNEES TO 10 & 11 ACROSS BODY
BOUNCE OUT AND START AGAIN
Straight Right
Body Rip
Left Jab
U/CutLeft Hook
Left Hook
U/Cut
Straight Right
Left Hook
89®
WORKOUT 7 - ROUND 4
SWITCH STANCE TO SOUTHPAW ON LHS OF BOXMASTER FACING NO. 3
START ON RHS OF BOXMASTER IN BOXING STANCE FACING NO. 4
1
2
9
9
2
1
4
3
3
4
Left Jab to all, float back foot around clockwise & change angles while punching
Left Jab to all, float back foot around clockwise & change angles while punching
Right U/Cut up the middle
Left U/Cut up the middle
SWITCH STANCE BACK TO ORTHODOX FACING NO. 4 AND GO AGAIN
90®
WORKOUT 7 - ROUND 5
2
3
8
10
4
7
11
1
4
7
11
3
8
10
4
7
11
3
8
10
BOUNCE OUT
BOUNCE OUT
BOUNCE OUT
2 X KNEES TO 9
BOUNCE OUT AND START AGAIN
Straight RightLeft Jab
6 x Hooks
6 x Short Hooks
6 x Body Rips
91®
WORKOUT 7 - ROUND 6
3
9
4
7
8 4
1
48
2
9
8
JUMP TO LHSSPIN YOUR RIGHT LEG BEHIND YOU, PLACING YOUR FOOT AT 6
O’CLOCK, IN LINE WITH THE BOXMASTER POST AND YOUR LEFT FOOT SHOULD BE IN THE TOP LEFT HAND CORNER OF THE BASE, IN LINE WITH TARGET (4). MAINTAIN CORRECT DISTANCE AWAY FROM
THE BOXMASTER.
TWIST TORSO TO LEFT AFTER LANDING THE SECOND (9) SO THAT YOU CAN ACCESS (8) EASILY
BOUNCE OUT AND START AGAIN
Left Jab
Right HookShort Hook
Straight Right
Short Hook
Left Hook
Right Hook
Double U/Cut up the middle
Short Hook
Short Hook Right Hook
Note: Start with left foot directly in front and inline with BOXMASTER post. Right foot wide at 4 o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.
92®
WORKOUT 7 - ROUND 7
HOOKING AND RIPPING DRILLSTART ON LHS OF BOXMASTER, RIGHT FOOT IN LINE WITH
BOXMASTER POST, DIRECTLY BEHIND NO. 9. LEFT FOOT DIRECTLY ACROSS TO LHS
CALL OUT CHANGE – FLURRY OF U/CUTS – 6,5,6,5MOVE BACK OVER TO LHS SO RIGHT FOOT IS BACK IN LINE WITH
BOXMASTER POST ETC.
CALL OUT CHANGE – FLURRY OF U/CUTS – 6,5,6,5MOVING OVER TO RHS SO LEFT FOOT IS IN LINE
WITH BOXMASTER POST, DIRECTLY BEHIND NO. 9 RIGHT FOOT SHOULD NOW BE DIRECTLY ACROSS TO RHS – FEET IN
LINE SHOULDER WIDTH APART
10
11
8
7
4
3
4
3
8
7
Right Hook
Left Hook
Left Short Hook
Right Short Hook
Right Body Rip
Left Body Rip
(continuous - next is 8, 10, 8, 4, 8, 10 etc.)
(continuous - next is 7, 11, 7, 3, 7, 11 etc.)
Left Short Hook
Right Short Hook
Right Hook
Left Hook
93®
NOTES:
®
For
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ul c
omp
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ize
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97®
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®