What would you do in a 1 hour training session?

[charlie7602]

My first post so hi everyone.

I train for one hour, twice a week for the last 8 months, one-on-one with a talented Thai boxer. Everything is going well however the training sessions feel pretty unstructured. I'm often asked what I'd like to do in the training session - therefore I'd be keen to know how you'd train with a partner in a 1 hour session to best progress.

My initial thought was to break the hour session into 4 components and in this sequence:

1) Shadow boxing (15 minutes)
2) Pad training (15 minutes)
3) Partner training (15 minutes)
4) Sparing (15 minutes)

Does that look sensible, if so is the sequence correct and amount of time allocated for each?

Any feedback appreciated.

Cheers, Richard

[Gocougars3]

If you have a partner, twice a week. I would take full advantage of partner drills. Most guys typically work rounds, not minutes, we work 3 minute rounds with 30 secs rest to work try to get quicker recoveries (instead of a minute). Go in to each session with some ideas about what you are trying to improve on (counter rights, inside work, pivots)

3 rounds shadow or rope to warm up
2-3 rounds mitts each (so that will take six) work on different combinations, pivots, whatever but focus on a skill. You can also work power shots with the larger square pad.
4 rounds drills (head gear/mouth guard), one guy works offense, one guy defense and switch, one guy may work jabs the other guy jab slips, or you can alternate, one guy throws a 1-2-3, the other slips, anchors and counters, you can add complexity. or work catching and countering or parrying,
3-4 rounds of sparring (with a purpose)
couple of rounds of calisthenics or ab work

[charlie7602]

Thanks for your reply - really helpful. Regarding the quote below would 1 round focus on 1 combination/skill?

2-3 rounds mitts each (so that will take six) work on different combinations, pivots, whatever but focus on a skill. You can also work power shots with the larger square pad.

[Gocougars3]

Thanks for your reply - really helpful. Regarding the quote below would 1 round focus on 1 combination/skill?

2-3 rounds mitts each (so that will take six) work on different combinations, pivots, whatever but focus on a skill. You can also work power shots with the larger square pad.

Here is typical mitt work. Start out with some jabs, maybe work a dozen, then work some doubles maybe 6, make sure you move your feet. Work some double jabs and come back with the right. Add some simple combinations, Jab, straight right, hook (1-2-3), (1-2-3-2), then maybe some 2-3-2(counter right, left hook, right). Maybe in the second round work in some slips and anchors with some simple counters. I am not sure how good you guys are with the mitts but you can start working double hooks, hook upper cuts. If your round timer has a warning at 30 secs (you can get a good round timer ap for your phone, ipad or laptop for cheap), spend the last 30 seconds of each round with burn outs (1-2s, followed by alternating hooks). Round 3 you might work counters, guy with the mitts hits a hook to the ribs, guy with the gloves catches it with his elbow and throws 2 or 3 punch counters (keep your elbows in), (if you are countering a hook try to come back with a a counter from the same side). Maybe you work up to to counters on the second punch (guy with the mitts throws 2 and you counter the second). Start mixing up your attacks so the guy with the gloves doesn't know what's coming so he learns to catch and counter instinctivley (left head, left body, right head, right body, left upper head or right upper head). As you get more advanced you can work counters moving backwards or with pivots.

Sorry if this is too basic, I don't know what level you are on. Don't bother with the Mayweather mittwork, it probably sharpens timing and reflexes but I have been around a lot of gyms and it's not taken very seriously.

[charlie7602]

Awesome - thanks again for your reply. Great idea regarding ipad/phone app timer - I was using my default timer on my blackberry which is suboptimal!

Thanks for your reply - really helpful. Regarding the quote below would 1 round focus on 1 combination/skill?

2-3 rounds mitts each (so that will take six) work on different combinations, pivots, whatever but focus on a skill. You can also work power shots with the larger square pad.

Here is typical mitt work. Start out with some jabs, maybe work a dozen, then work some doubles maybe 6, make sure you move your feet. Work some double jabs and come back with the right. Add some simple combinations, Jab, straight right, hook (1-2-3), (1-2-3-2), then maybe some 2-3-2(counter right, left hook, right). Maybe in the second round work in some slips and anchors with some simple counters. I am not sure how good you guys are with the mitts but you can start working double hooks, hook upper cuts. If your round timer has a warning at 30 secs (you can get a good round timer ap for your phone, ipad or laptop for cheap), spend the last 30 seconds of each round with burn outs (1-2s, followed by alternating hooks). Round 3 you might work counters, guy with the mitts hits a hook to the ribs, guy with the gloves catches it with his elbow and throws 2 or 3 punch counters (keep your elbows in), (if you are countering a hook try to come back with a a counter from the same side). Maybe you work up to to counters on the second punch (guy with the mitts throws 2 and you counter the second). Start mixing up your attacks so the guy with the gloves doesn't know what's coming so he learns to catch and counter instinctivley (left head, left body, right head, right body, left upper head or right upper head). As you get more advanced you can work counters moving backwards or with pivots.

Sorry if this is too basic, I don't know what level you are on. Don't bother with the Mayweather mittwork, it probably sharpens timing and reflexes but I have been around a lot of gyms and it's not taken very seriously.

[boxer777]

hi, Your breakdown of the hour sounds pretty good nice variety and your lucky that you get to do partner drills with a skilled guy! in answer to your question - what to do in an hour my advice would be firstly quality over quantity. make sure you are constantly focusing on developing technique and timing etc. secondly , id say have a focus. take 20 mins to sit down at the beginning of the week and plan it out . an example of a focus could be , speed, power, combos, footwork, stamina etc. depending on how many days you are working out each week you can focus of on or 2 things. then for each workout make sure all the drills are designed to work on an element of that focus . ie foot work - you can do step drills, skipping, shadow with only footwork, shadow moving and hitting, defending with only footwork , you get the idea ! probably what you are already doing - just my 2 cents worth.
cheers