This 8-week plan is designed for someone with zero boxing experience who wants a structured progression from absolute beginner to functional boxer with solid foundational technique and good conditioning. It's written around 3 sessions per week — enough to see real results without requiring a professional training commitment.
Before Week 1: What You Need
You don't need much to start. Your minimum equipment:
- Hand wraps — Buy these before your first session. 4.5m cotton wraps protect your wrists and knuckles.
- Training gloves — Get these by session 2 or 3. Most gyms have loan gloves to trial your first session.
- Athletic clothing and flat-soled training shoes
- Water bottle
Weeks 1–2: Foundation
Focus: Stance, guard, jab, and cross. Learn to move.
Session structure (each session):
- Warm-up: 5 min skip (focus on rhythm, not speed) + dynamic stretching
- Technical drill: Jab from stance, 3 × 3 min, 1 min rest. Return to guard after every punch.
- Bag work: Jab-cross, 3 × 2 min, 1 min rest. Focus on stance and guard, not power.
- Cool-down: 5 min static stretching, shoulder focus
Key points for weeks 1–2: Speed doesn't matter. Go slow enough to feel each punch land correctly. The nervous system is building motor patterns — this can't be rushed.
Weeks 3–4: Add the Hooks
Focus: Lead and rear hooks. Begin 3-punch combinations.
Session structure:
- Warm-up: 6 min skip + shadowboxing
- Technical: Jab-cross-lead hook (1-2-3), 3 × 3 min
- Bag work: 4 × 3 min, 1 min rest. Alternate 1-2 and 1-2-3.
- Conditioning: 3 × 2 min skipping at intensity
- Cool-down: 5 min stretching
Key points for weeks 3–4: The hook generates power from hip rotation — body turn first, then the arm. Slow it down until you feel the rotation before adding speed.
Weeks 5–6: Introduce Defensive Movement
Focus: Slipping, rolling under hooks, footwork patterns.
Session structure:
- Warm-up: 8 min skip + shadowboxing
- Technical: Slip-counter drills (slip-jab, slip-cross), 3 × 3 min
- Bag work: 4 × 3 min. Add movement between combinations — don't stay in one place.
- Conditioning: 3 × 3 min skip at intensity + 2 min rest
- Core: 3 sets planks + bicycle crunches
- Cool-down
Key points for weeks 5–6: Boxing is 70% defence. The defensive movement feels awkward initially — persist with it. Slipping punches is a skill that takes weeks to develop.
Weeks 7–8: Consolidation and Pad Work
Focus: Full 6-punch combinations, technical sparring preparation.
Session structure:
- Warm-up: 10 min skip + shadowboxing
- Bag work: 5 × 3 min, 1 min rest. Full combination variety: 1-2, 1-2-3, 1-2-3-2, 1-2-3-body-head.
- Pad work with partner or coach (if available): 3 × 3 min
- Conditioning circuit: 3 rounds of (30 sec bag, 30 sec burpees, 30 sec sit-ups, 30 sec rest)
- Cool-down
Key points for weeks 7–8: By now your combinations should feel mostly automatic at moderate speed. Technical sparring (at a good gym with supervision) is appropriate for some people by the end of week 8 — but only with coach guidance and proper equipment.
What Equipment to Add for Sparring
If you're approaching sparring readiness at week 8:
- Sparring Gloves 16oz — Required before any contact sparring
- Closed Guard Head Guard — Maximum protection for new sparrers
- Mouthguard (from any sports retailer)
Training at Killa Boxing Marrickville
This plan is most effective with qualified coaching. Killa Boxing Marrickville runs beginner fundamentals classes 7 days a week — structured sessions with coaching that progress exactly as described above. First class is free. Book at kbf.pro.
Address: 80 Maude Ln, Marrickville NSW 2204. See our full gym guide for schedule and directions.