Boxing

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Whether for fitness or competition, this guide is perfect for beginners in boxing. Professional coach R. Michael Onello presents a comprehensive 12-week course suitable for home or gym workouts. Start with a conditioning program that targets overall strength, particularly focusing on the abs, chest, and arms. The course begins with fundamental lessons on stance, movement, defensive tactics, and hand-wrapping techniques for protection during training. As you progress through the twice-weekly lessons, you'll master key punches like the jab, straight right, uppercut, and hook, practicing them in isolation and combinations to enhance speed, accuracy, and power. The structured lesson format mirrors drills used by professional trainers, detailing repetitions, equipment needed, strategic advice, and essential focus points for improvement. Once the basics are mastered, you can partner up for offense-defense drills, counterpunching, and sparring practice to apply your skills. The program concludes with tips for creating a rotating 12-week training schedule, introducing advanced training concepts and workout variations. Additionally, a chapter for trainers and coaches offers sample program handouts and training insights.