beginner8 weeks
Beginner 8-Week Program
A complete day-by-day plan for the absolute beginner — from zero to your first sparring session.
Goals and structure
Week 1-2: stance, jab, footwork basics. Week 3-4: 1-2 and slip mechanics. Week 5-6: hooks, defence, light pad work. Week 7-8: combinations, conditioning, first sparring round. Sessions are 60 minutes, 4 days per week. Roadwork on alternate days.
Sample week
Monday — gym: 15 min skipping, 15 min shadow, 15 min bag work, 15 min stance/jab drills. Tuesday — roadwork 5km easy + 5 min stretching. Wednesday — gym: as Monday but jab + 1-2. Thursday — roadwork 5km easy. Friday — gym: skipping, shadow, bag, pad work. Saturday — roadwork 4km + sprints. Sunday — rest.