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Boxing training plan
Your boxing training plan
Physical preparation for boxing — roadwork and heavy-bag conditioning, footwork, strength and power, and mobility — built around your week and adapted as you log. We build the engine, power and movement behind the boxer.
Free in early access · Your full plan before you create an account · Adjust it anytime
What your first week could look like
An example session — with the exact demos from your plan
This is one real conditioning session from a boxing plan: a short warm-up, a four-station round-based circuit, then a cool-down. In the app every drill comes with a short video demo — the same ones below — plus your coach's cue and the exact work and rest.
Run the four stations as a circuit — move through them in order, then recover before the next round.
Jump Rope & Footwork
40 s · rope & feet
Light, quick skips on the balls of your feet, shoulders relaxed. Change the step — boxer's skip, side to side, quick doubles — the same fast feet that keep you moving in the ring.
Heavy Bag Conditioning Rounds
40 s · bag intervals
Work the bag in crisp combinations and snap every punch back to guard. Keep your feet moving and your output steady — this is conditioning, not a knockout, so pace it to last the round. No bag? Throw the same combos on air or pads.
Running Drills
40 s · quick feet & change of pace
Short, sharp footwork — quick strides, in-and-out, and change of direction off the balls of your feet. This is the roadwork sharpness that keeps you balanced and moving late in a fight.
Burpee Broad Jump
40 s · explode & reset
Drop, chest to the floor, then explode up into a broad jump and reset fast. Full-body power on a tired engine — the explosiveness behind a sharp shot when your legs are heavy.
Tap play to watch a drill demo — the same muted, looping clips your plan uses. Unmute or go full screen once it's running.
What your plan looks like in the app
Every session comes with coach guidance — and your progress gets logged, not guessed.
app.getmycoach.ch
app.getmycoach.ch
Your plan is built around you
Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.
Goal
Last deeper into rounds or hit harder late
Level
Fitness boxer, white-collar or competing
Training days
How many days off the ring you can train
Conditioning base
Where your engine and roadwork start today
Equipment
Full gym, a few dumbbells, or bodyweight and a rope
Heavy bag
Bag access, or named substitutes if not
Time per session
30 to 60 minutes
Feedback
How each session felt, so the next adapts
Your coach tells you why you're training something
Who this plan is for
Your plan in 3 minutes
- 1
Pick your goal
Tell your coach what you're training for.
- 2
Set your level & week
Your experience, available days and equipment.
- 3
Preview your plan
See your first weeks day by day — no account needed until you start.
- 4
Train & log
Follow the sessions and log what you actually did.
- 5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.
What this plan covers
Frequently asked questions
- Is this boxing coaching or fitness?
- It's physical preparation — conditioning, strength and power, footwork and mobility for boxing. It complements your work with your boxing coach rather than replacing it; your in-ring skill work stays with them.
- What equipment do I need?
- Very little. Roadwork, rope and shadow footwork need almost nothing; a heavy bag is ideal for bag rounds but the plan names substitutes. Strength uses a full gym, a few dumbbells, or bodyweight.
- What's the difference between the two coaches?
- Golden Age is the engine — high-volume roadwork and bag conditioning for stamina and work capacity. Silver Age is power and speed — sprint intervals, explosive strength and sharp footwork, with recovery built in.
- Is it free?
- Yes, GetMyCoach is free during early access.
Build your first boxing plan
Preview your personal plan first — no account needed — and only start if it fits you.
See your whole plan first — your free account comes when you start it. No credit card.