Jonesy’s Champs Training Camp · Week 3

Dec 8–14, 2025

Week 3 continues the Jonesy’s Champs Training Camp foundations block with focused work on jabs, angles, defense, rotational power, and conditioning. Each class follows a familiar structure so you know what to expect when you step on the floor.

This page is a simple training map for the week so you can see the themes and focus of each block. Timing and coaching cues are handled live in class.

Weekly Training Schedule

Foundations · Power · Engine · Flow

Monday · Foundations
Jab, Footwork And Angles
  • Daily focus: sharp, consistent jab and clean footwork.
  • Light joint prep for shoulders, hips, and ankles.
  • March in boxing stance with guard up.
  • Forward and backward steps in stance.
  • Short shadowboxing round using only the jab.
  • Stance and guard reset, jab from a balanced base.
  • Static jab with quick snap and return to guard.
  • Step in jab and step out jab.
  • Double jab and triple jab variations.
  • Jab to head and jab to body with controlled level change.
  • Forward, backward, and lateral step patterns with the jab.
  • Jab while stepping to the outside angle.
  • Jab, pivot, and reset around the bag or cone marker.
  • Light bag or target drill using jabs with balance and control.
  • One two with footwork.
  • One one two and one two one combinations.
  • Jab cross, move, jab cross on the bag or in shadowboxing.
  • Conditioning rounds that mix jabs with simple movement patterns.
  • Continuous jab flow around the bag or room with angle changes.
  • Occasional jab to body mixed with head level jabs.
  • Short bursts of double and triple jabs mixed into the flow.
  • Neck, shoulder, and chest stretch.
  • Gentle forearm and wrist stretch.
  • Short breathing reset before leaving the floor.
Tuesday · Power
Rotational Strength And Hooks
  • Daily focus: building rotational strength for hooks and power punches.
  • Dynamic warm up for hips, mid back, and shoulders.
  • Light shadowboxing with slow, controlled hooks and uppercuts.
  • Kettlebell or dumbbell deadlift to upright row with controlled tempo.
  • Half kneeling band or cable chop.
  • Standing band rotations from boxing stance.
  • Core anti rotation holds in a pallof style position.
  • Lead hook to head, then lead hook to body with technique focus.
  • Rear hook to body with emphasis on hip rotation.
  • One two three and two three two combinations on the bag.
  • Short rounds emphasizing hooks and body work, not just speed.
  • Goblet squats or split squats with kettlebell or dumbbell.
  • Dumbbell or kettlebell Romanian deadlifts.
  • Dumbbell floor press or incline press.
  • Band rows or chest supported rows.
  • Short hook focused bag rounds mixed with shadowboxing bursts.
  • Core pairing such as dead bugs, plank variations, or controlled med ball holds. No slams.
  • Focus on powerful but clean reps instead of sloppy fatigue work.
  • Glute and hamstring stretching.
  • Hip flexor stretch and gentle spinal rotations.
  • Breathing reset to bring the heart rate down.
Wednesday · Engine
Shadowboxing And Bag Conditioning
  • Daily focus: keeping form while the heart rate climbs.
  • Jump rope or light footwork patterns.
  • Shadowboxing with emphasis on rhythm and breathing.
  • Rounds focusing on clean jabs, crosses, and hooks.
  • Head movement, slips, and rolls added in.
  • Work angles by stepping off line and returning to center.
  • Emphasis on smooth, controlled breathing throughout.
  • Short intervals mixing straight punches and combinations.
  • One twos, one two threes, and one two three twos with movement.
  • Maintain guard and technique as fatigue builds.
  • Combination of light footwork drills and bag or shadow rounds.
  • Move around the space, cut angles, then flurry on the bag.
  • Keep everything smooth and controlled rather than frantic.
  • Continuous shadowboxing flow with changing tempos.
  • Short bursts of higher output followed by controlled pace.
  • Finish with relaxed, technical movement as heart rate comes down.
  • Calf, hip, and low back stretches.
  • Gentle shoulder mobility.
  • Nose breathing to bring the system back toward baseline.
Thursday · Flow
Hybrid Boxing, Strength And Conditioning
  • Daily focus: blending skills, strength, and conditioning into one smooth session.
  • Dynamic warm up for hips, shoulders, and trunk rotation.
  • Light shadowboxing round touching all basic punches at an easy pace.
  • Shadowboxing rounds that bring together jabs, crosses, hooks, and simple head movement.
  • Work angles, step in and step out, and stay balanced the entire time.
  • Moderate pace with a focus on rhythm, posture, and clean mechanics.
  • Goblet squats or split squats for legs and stance strength.
  • Rows or pulls to support a strong guard and upper back.
  • Press variation for shoulders and pushing power.
  • Core work that keeps the trunk stable under rotation and impact.
  • Short conditioning intervals that mix straight punches and combinations.
  • Move around the bag, control breathing, and maintain technique as the heart rate climbs.
  • Built in easy pace rounds between efforts to reset form and focus.
  • Longer rounds that combine movement, combinations, and light strength or core work.
  • Emphasis on smooth transitions rather than all out intensity.
  • Goal is to leave feeling worked, but not wrecked, with skills and confidence built for the next session.
  • Stretch for hips, hamstrings, and calves.
  • Gentle shoulder and chest opening work.
  • Calm breathing to leave the floor relaxed and ready for recovery.
Friday · Power
Full Body Power And Combo Flow
  • Daily focus: pulling the week together with powerful but clean work.
  • Dynamic mobility for hips, shoulders, and ankles.
  • Short shadow round touching all basic punches.
  • Goblet squats or split squats with moderate load.
  • Dumbbell or kettlebell deadlifts.
  • Dumbbell push press or strict press.
  • Row variation such as band, dumbbell, or chest supported rows.
  • Heavy one twos with full rotation and a solid stance.
  • One two three two and two three two combinations.
  • Occasional body shots mixed into the power rounds.
  • Short strength segments such as kettlebell swings, band rows, or marching carries.
  • Paired with brief bag flurries or shadowboxing bursts.
  • Goal is to keep power high while maintaining tight technique.
  • Mix of your favorite combinations from the week on the bag.
  • Alternate between heavier rounds and faster, lighter speed rounds.
  • Finish with one relaxed technique only round to bring the system down.
  • Lower body and hip focused stretching.
  • Gentle upper body stretch for chest, lats, and shoulders.
  • Easy breathing to transition out of training mode.