What's going on, contenders!
Many of us are gonna be in that high-pressure sparring session, or fight,
where we face a relentless, non-stop puncher.
And we need to be ready for it.
One of the best ways to prepare yourself
is to simulate the event as closely as possible.
And in this workout we're gonna do just that
with a high-intensity shadowboxing interval set.
For 8 seconds you're gonna hold your ground,
and go all out with offense.
Punching, head movement, angles,
just pure pressure.
Then for 12 seconds you're gonna go on the defensive.
You're gonna move, defend and avoid punches.
Disengage and make yourself hard to hit.
We're gonna do this for 20 sets.
Now, you don't want to train this way all the time.
You need days where you focus on technique, stamina and high volume.
I recommend doing this as a section of your workout twice per week.
All right, contenders!
L
LE
LET
LET'
LET'S
LET'S G
LET'S GO
LET'S GO!
All right, contenders, get ready to work.
We're gonna start with some high pressure,
and we're gonna keep it going with movement and defense at each section.
(Bell dings)
Ready, go, time in, pressure!
Punching, punching, punching!
Head movement, angles, anything you've got, all offense.
(Bell dings)
All right, switch, you're on the move, you're defensive.
Blocking, moving, avoiding, disengaging.
If you want to hold your ground and block - that's okay for a little bit.
But make sure you disengage.
(Bell dings)
Back to pressure, go, go, go!
Work it, hands moving, hands moving!
Go, go, go!
(Bell dings)
Yes, that's it, back! On the move, on the move!
Keep working, we got a lot of sets to go.
You're gonna really see the benefit from your high-intensity working pressure.
Moving, defending.
(Bell dings)
All right, time in, go, go, go!
Work it, work it, work it!
Hands moving, pressure!
High volume, go!
(Bell dings)
Nice, back to movement, defense.
Disengage.
Get away, get away from the pressure.
(Bell dings) All right, you're back at it!
Go, you're on the offense, it's your turn!
Go, go, go!
Work it, work it!
Head, hands, feet, head, hands, feet!
(Bell dings)
All right, now get out of there, move!
Don't be there.
Move your head as you move.
Lateral motion, footwork!
(Bell dings)
All right, go, let the hands work!
Back in there, you're back in there!
It's your turn!
(Bell dings)
Nice, on the move, go, get out again!
Lateral motion, hard to hit.
You're like Ali, hard to hit.
Can't be touched.
(Bell dings)
All right, work, back in!
Let the hands go, work it, work it!
You're back in there.
(Bell dings)
Back out again, hard to hit!
Can't be touched!
Back in, when you go back in...
you can move your head, create angles too.
But you're on the move right now.
(Bell dings)
All right, back in, back in!
Move the head too if you want.
Come back with the counters, keep working!
Angles!
(Bell dings)
Nice, nice, back out!
Way to work, we're doing well, keep it up!
You've got to train for this, you've got to be ready.
(Bell dings)
All right, work, let the hands fly!
Go, go, go!
Looking good!
Keep it up, keep it up!
(Bell dings)
Moving, get away!
Lateral motion, head movement!
Evasive, evasive!
(Bell dings)
All right, go, put the heat back on!
Put the heat on, go!
Hands, hands, hands!
Work!
(Bell dings)
And move, and move, go!
Get away.
Nice job, nice job.
(Bell dings)
All right, you're back in there.
Let the hands go!
Work it, work it, work it!
Let the hands go!
(Bell dings) Come on, punch, move!
Get away now, get away, that's it!
Keep moving, keep moving, lateral motion!
Lateral motion, get away!
(Bell dings) All right, you're back in there!
Now we're past halfway, we're on like the 11th set.
Work it, work it, work it, hands!
Moving, moving, moving!
(Bell dings) All right, get away, disengage!
Catch your breath, catch your breath as you move.
This is hard work!
We're past halfway, we've got to hang in there.
If you're getting tired, that's okay, you're working hard.
You should feel that.
(Bell dings)
All right, you're back in again, you're back in!
Just give me what you've got!
Whatever you've got left, keep working it.
(Bell dings)
And move and move, and get away again.
Evasive, evasive, evasive!
Nice work, nice work!
Make sure you're breathing.
(Bell dings)
All right, go! Punch, punch, punch!
Let the hands go, work!
Let the hands go!
(Bell dings)
All right, ready, move! Get away, get away!
Evasive!
Footwork, lateral motion, head movement.
(Bell dings)
Back in there, hands working!
Punching, punching, punching!
Nice work!
(Bell dings)
All right, move, you're slick, move again!
Go, go, go!
That's right, get away, get away!
Make sure you're breathing, stay relaxed!
(Bell dings)
And back in there, give what you've got, get back in there!
Get back in there and work!
Create an angle and work!
Move your head and work.
Pressure, it's yours.
(Bell dings)
Okay, move away, go, go, go!
Nice work, you're slick!
(Bell dings) All right, beautiful!
Pressure, pressure, pressure, just a few more sets to go!
Pressure, give me what you've got, pressure, keep working!
Nice work, nice work!
(Bell dings)
And away again, get away again!
There's a few more sets to go, we've got about 4 more sets to go.
Get away, get away!
We're getting there, we're at the end of the last minute, last round.
You still want to win it.
(Bell dings)
You're back in there, you still want to win it!
Hands going, hands working, hands moving!
That's it, that's it!
(Bell dings)
And you're out again, you're gonna win this round!
You're gonna steal it!
You're out again, you're out again, you're moving!
You can't be touched, don't be touched!
Moving, moving, moving!
(Bell dings)
Nice, back in there, go, go, go!
This is set 18, we've got 19 and 20 to go.
Go, go, go!
(Bell dings) Ready, move!
Get away, block, defend, slip!
That's it.
Keep moving, keep moving, breathing, relaxed!
(Bell dings) All right, back in there, hard work.
Pressure, pressure, hard work! Let the hands go!
Keep it up, keep it up, go, go, go!
(Bell dings) All right, get away, get away!
We got one more set of pressure,
but then we've got to get away for the last few seconds of the round.
Moving, moving...
(Bell dings) All right, nice work!
Pressure, the last one, go, go, go!
Come on, come on, give me what you've got, go, go, go!
Dig deep, dig deep!
That's it!
(Bell dings) All right, move, move!
The bell is gonna go, keep moving!
Lateral motions, slick.
That's it!
Go, go, go!
Smooth!
(Bell dings)
And time.
Activity completed, nice work.
All right, excellent work, contenders.
That is not easy.
But it's what we have to do to prepare for those high-pressure situations.
High-pressure fights, sparring situations,
where the opponent is relentless and non-stop.
We've got to be ready on the offense,
we've got to be ready on the defense,
and we've got to be ready on the footwork and mobility.
Make sure to KO the subscribe and the like buttons,
give them your best one too. (1 - 2?)
And check out https://precisionstriking.com
if you want to learn how to box from the ground up,
I got a ton of instructionals over there.
And until next time,
keep your hands up, chin down and eyes on the prize!
Peace.