Integral Training – HP Coaching Tips

The Integral Training is an exercise regularly used  in the High Performance Unit to Integrate both Physical and Technical Skills of the Boxer.

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  1. 2 minute Shadowboxing
  2. 5 jumps and 1 Press Ups 4-2 3-3 1-5
  3. Finger Pointed Rotation 15 seconds
  4. Side Steps To each other 2 minutes
  5. Wrestling 2 minutes
  6. Boxing Movements With Side to Side Rotation, Changing by Whistle 3 minutes
  7. #1 boxer holds #2 by elbows while #2 tries to punch, then reverse by whistle 2 minutes
  8. Punching by Stance 2 minutes
  9. #1 Jumping over #2 then under the legs, reverse 2 minutes
  10. Fast movement with punches from stance forward and back or side. Attack and counter attack 2 minutes
  11. #1 Jump 360 Reverse #2 Attacks, #1 Must Take Side Step
  12. 5 jumps 1 press up 4-2 3-3 1-5
  13. Boxing movement in circle. Change direction after each combination; side steps; attacks; double attacks; attack after
  14. Press ups 1 minute
  15. Footwork 1-2-3, forward back; left and right. Foot movement 1-2, 2-1 from stance; side steps from stance with punches 3 minutes
  16. One leg raised from stance push shoulder to shoulder, change legs after 1 minute, 2 minutes all together
  17. #1 spinning rotation from stance #2 ducking and rolling #1 change every 5 seconds by whistle.                         Duration 1 minute
  18. Boxing movements double left 1 right to head, step back 3 punches from back hands going forward then step back punches by 3 moving back. 2 minutes
  19. Shifting and side steps with punches 2 minutes
  20. Shadow boxing 2 minutes

Duration of circuit roughly 30 minutes