Intermediate 12-Week Program
For boxers with 6-12 months of fundamentals; build sparring competence and ring rhythm.
Block A (weeks 1-4): foundation refresh
Weekly: 4 gym sessions, 3 roadwork sessions, 1 sparring session. Each gym session: 3 rounds skipping, 4 rounds shadow, 5 rounds bag, 4 rounds pads, 3 rounds conditioning circuit. Sparring is light-touch only — focus on rhythm.
Block B (weeks 5-8): sparring volume
Same structure but sparring twice per week, 4-6 rounds per session, building to medium intensity. Pad work focuses on combinations after defensive movements (slip-2, parry-3, etc.).
Block C (weeks 9-12): peak
Three sparring sessions per week, 6-8 rounds each, two of them at 90% intensity. Tapered conditioning — long runs replaced by 30-sec / 60-sec interval sprints. Pad work shortened to 3-4 rounds, focused entirely on the planned tactic for the upcoming fight or grading.