Jonesy’s Training Camp Schedule

Jonesy’s runs as a 12-week training camp built in three progressive 4-week phases. Each phase levels you up while keeping the same three class types each week so you can hit 2–3 sessions in any order and keep momentum.

Weeks 1–4 · Foundation + Engine
Build rhythm, clean technique, and a base you can count on. Dial in stance, footwork, and the core combos that make everything else easier.
Weeks 5–8 · Volume + Variety
Turn up the output. Longer combos, more angles, and defense-first sequences. You’ll work harder—but you’ll stay sharp doing it.
Weeks 9–12 · Performance + Confidence
Bring it together with “fight feel.” Faster transitions, cleaner decisions, and smart pacing so you finish the camp strong.
Weekly Options: Each week includes three class types — Skill, Strength, and Power.
Hit them in any order. If you do 2 classes, prioritize Skill + Strength. If you do 3 classes, take all three and bring the heat.
Jonesy’s Boxing + Fitness · Weeks 1–4

Foundation + Engine

Each week includes three class types: Skill, Strength, and Power. Hit 2–3 classes in any order and keep the momentum rolling.

Weeks 1–4 are about clean technique, steady pacing, and building an engine that lasts. Sharp reps. Strong base. No sloppy work.

Weekly Class Templates

Skill (9 × 3:00) · Strength (4 × 8:00) · Power (Rounds or Blocks)

Skill Class
Technique, timing, footwork, defense, and clean combo execution
  • Joint prep: neck/shoulders/hips + easy bounce in stance.
  • Footwork: forward/back, lateral step, small pivots.
  • Shadowboxing: light jab/cross, hands return to guard.
  • Breathing cue: relaxed shoulders, steady nose breathing.
  • Round 1: stance, guard, jab mechanics + step-in/step-out.
  • Round 2: 1–2 variations (double jab, jab to body).
  • Round 3: angle exits: step-off or pivot after each combo.
  • Round 4: combo quality, full reset to guard each rep.
  • Round 5: defense cue (slip/roll/block) → counter combo.
  • Round 6: body-head work + clean angle exit.
  • Round 7: intervals (30s work / 15s move) with clean form.
  • Round 8: “rule round” — include a defensive action every minute.
  • Pallof press or band anti-rotation — steady control.
  • Side plank or suitcase hold — 20–40s/side.
  • Finish with 3–5 slow breaths to downshift.
  • Hip flexor + calf stretch, then thoracic openers.
  • Chest/lat opener on wall or post.
  • Slow nose breathing to finish.
Strength Class
Boxing skill blocks + full-body functional strength (4 × 8:00 blocks)
  • Hips + ankles: squat pry, hip openers.
  • Upper back: band pull-aparts or light rows.
  • Easy shadowboxing to groove posture and breathing.
  • Jab mechanics + long guard.
  • 1–2 accuracy focus.
  • Add one defensive exit after each exchange.
  • Defense cue → counter combo → pivot out.
  • Body-head-body sequences for rhythm.
  • Hands return to guard every rep.
  • KB clean → front squat — 4–6/side (or DB clean → squat).
  • 1-arm DB row — 8–12/side (or band row).
  • Move steady; quality reps over speed.
  • DB push press — 5–8 (or strict press lighter).
  • Suitcase carry — 30–45s/side (or farmer carry).
  • Finish with 2–3 deep breaths before cooldown.
  • Hip flexor stretch + glute squeeze.
  • Pec/lat opener and thoracic rotation.
  • Slow breathing to finish.
Power Class
High intent + smart pacing (choose rounds or blocks based on the room)
  • Quick stance + footwork activation.
  • Build-up punches: 60% → 75% over 2 minutes.
  • Two short “wake-up” flurries with full reset.
  • R1: shadow flow + angles.
  • R2–3: heavy bag power combos (hard sets + resets).
  • R4: explosive strength (KB swings / med-ball throw).
  • R5: body-shot emphasis every combo.
  • R6: footwork bursts (enter/exit, stay balanced).
  • R7: fight pace (last 30s push).
  • R8: core reset + breathing.
  • R9: smooth flow finisher.
  • Block 1: bag bursts (15s hard / 30s easy) + angle exit.
  • Block 2: explosive strength (swings/throws) short sets.
  • Block 3: defense → counter → power finish.
  • Block 4: carries + core + downshift breathing.
  • Calves, hamstrings, hip flexors.
  • Shoulder/chest opener.
  • Slow box breathing to finish.

Tip: If you do 2 classes in a week, hit Skill + Strength. If you do 3 classes, take Skill + Strength + Power.

Jonesy’s Boxing + Fitness · Weeks 5–8

Build + Power

Weeks 5–8 turn the dial up. More hooks. More uppercuts. More pressure. Output climbs, combos get longer, and the engine gets tested, but the rule stays the same: clean work only.

Hit the three class types in any order: Skill, Strength, and Power.

Weekly Class Templates

Skill (9 × 3:00) · Strength (4 × 8:00) · Power (Rounds or Blocks)

Skill Class
Angles, defense-first combos, hooks + uppercuts, and clean pacing under fatigue
  • Footwork prep: lateral steps + pivots, then light bounce in stance.
  • Shoulder/torso prep: arm swings, trunk rotations.
  • Shadowboxing: 1–2 → slip → 2 (easy pace), hands home.
  • Two short build-ups: 20 seconds smooth / 10 seconds faster.
  • Round 1: jab entry → angle exit (step-off or pivot).
  • Round 2: slip outside → 2–3 (or 2–3–2) → exit.
  • Round 3: roll under → 3–2 → add a body shot every other rep.
  • Round 4: 1–2–3 and 1–2–3–2, snap and hands back home.
  • Round 5: body-head sequences (1–2 to body → 3 to head).
  • Round 6: inside work: short 3–4 and 5–6, then step out.
  • Round 7: 45 seconds steady work / 15 seconds move, repeat.
  • Round 8: “add-on round” — every minute, add one punch to the combo.
  • Rotational control: band anti-rotation press or Pallof hold.
  • Carry option: suitcase carry or standing suitcase hold.
  • Finish with slow breathing to downshift.
  • Hip flexors, calves, then thoracic openers.
  • Chest/lat opener on wall or post.
  • Slow nose breathing to finish.
Strength Class
Boxing skill + heavier full-body strength with explosive intent (4 × 8:00 blocks)
  • Hinge + squat prep: hip openers, squat pry, light good mornings.
  • Upper back: band rows/pull-aparts.
  • Easy shadowboxing with hooks + guard recovery.
  • Feints + double jab variations.
  • Jab to body → exit on an angle.
  • Add one defensive action before each reset.
  • Hook mechanics + roll-under.
  • Roll → 3–2 (or 3–2–3) → pivot out.
  • Finish every exchange with hands back home.
  • DB RDL — 6–10 (or KB deadlift).
  • 1-arm DB row — 8–12/side (or band row).
  • Heavier than Weeks 1–4, but only if reps stay crisp.
  • DB push press — 5–8 (explosive intent).
  • Farmer carry — 40–60 seconds (or suitcase carry).
  • Optional finisher: 20–30 seconds fast hands, then breathe.
  • Hamstrings/hips + pec/lat opener.
  • Thoracic rotation and slow breathing.
Power Class
Higher intensity, stronger bursts, and sharper execution under pressure
  • Footwork activation: step-off, pivot, then reset to stance.
  • Two build-ups: 20 seconds smooth / 10 seconds hard, repeat.
  • Two short power flurries with full guard reset.
  • R1: shadow flow + angles (moderate).
  • R2: power combo sets (1–2–3–2) with full reset.
  • R3: hook/uppercut power (3–2, 3–6–3) then step out.
  • R4: strength burst (KB swings or DB thrusters) + breathe.
  • R5: body-shot pressure (every combo includes a body shot).
  • R6: defense-first (slip/roll) → counter hard.
  • R7: fight pace (last 30 seconds push).
  • R8: core reset + breathing.
  • R9: technical flow downshift.
  • Block 1: bag bursts (15s hard / 30s easy) + angle exit.
  • Block 2: explosive strength (KB swings / DB thrusters) short sets.
  • Block 3: defense → counter → power finish (hooks/uppercuts).
  • Block 4: carries + core + breathing downshift.
  • Calves, quads, hamstrings, hip flexors.
  • Chest/shoulder opener + slow breathing.

Tip: If you do 2 classes this week, hit Skill + Strength. If you do 3 classes, take Skill + Strength + Power.

Jonesy’s Boxing + Fitness · Weeks 9–12

Peak + Performance

Weeks 9–12 are where it comes together. Sharper “fight feel.” Better decisions. Faster transitions. Smarter recovery. We’re chasing confident, efficient work that holds up when you’re tired.

Hit the three class types in any order: Skill, Strength, and Power.

Weekly Class Templates

Skill (9 × 3:00) · Strength (4 × 8:00) · Power (Rounds or Blocks)

Skill Class
Decision-making, sharp defense, angles, and high-quality work under fatigue
  • Footwork activation: step-off, pivot, reset to stance.
  • Defense primer: slip-slip-roll (smooth, not rushed).
  • Two build-ups: 20s smooth / 10s fast hands, repeat.
  • Breathing cue: calm face, loose shoulders, hands home.
  • Round 1: entry → 2–3 shots → exit (angle or step out).
  • Round 2: “pressure coming” — defend first, counter, then move.
  • Round 3: “ring craft” — stay off the center line, pivot often.
  • Round 4: hard-to-body, clean-to-head (body shot every combo).
  • Round 5: defense cue → counter combo → finish with one power shot.
  • Round 6: “steal the round” — last 20s push, then control breathing.
  • Round 7: 3-level pacing (60% / 75% / 90%) in 1-minute waves.
  • Round 8: “coach call” — react to cues (defense, angle, power).
  • Anti-rotation: Pallof hold/press (strong bracing).
  • Carry option: suitcase carry or standing suitcase hold.
  • Finish with nasal breathing to downshift.
  • Hip flexors + calves, then thoracic openers.
  • Chest/lat opener on wall or post.
  • Slow breathing to finish.
Strength Class
Full-body strength with intent: crisp reps, fewer junk reps, stronger carries and bracing
  • Hips/ankles + hinge primer (light good mornings, squat pry).
  • Upper back activation (band rows/pull-aparts).
  • Easy shadowboxing: 1–2 → angle exit, relaxed shoulders.
  • “First punch wins” entries: jab or feint → commit.
  • Angle exit after each exchange.
  • Keep volume moderate, quality high.
  • Defense-first: slip/roll → counter → finish shot.
  • Add “touch-touch-BOOM” rhythm (set up then power).
  • Coach cue: hands home, eyes up, chin tucked.
  • KB clean → front squat — 4–6/side (or DB clean → squat).
  • 1-arm DB row — 8–12/side (or band row).
  • Goal: crisp reps, strong bracing, no grinders.
  • DB push press — 5–8 (fast intent).
  • Farmer carry — 45–75 seconds (or suitcase carry).
  • Optional finisher: 1 minute easy shadowboxing to downshift.
  • Hips/hamstrings + pec/lat opener.
  • Thoracic rotation and slow breathing.
Power Class
Fight-pace bursts, smart recovery, and confident finishing
  • Footwork + defense wake-up (step-off, slip, reset).
  • Two build-ups: 20s smooth / 10s hard, repeat.
  • Two “fight pace” flurries with full reset and breathing control.
  • R1: shadow flow + angles (moderate).
  • R2: power sets (3–2 / 2–3–2) with full reset.
  • R3: body-shot pressure (every combo includes a body shot).
  • R4: explosive strength (KB swings / DB thrusters) short sets.
  • R5: defense-first → counter hard → exit.
  • R6: “steal the round” — last 20s push.
  • R7: fight pace intervals (hard / move / hard).
  • R8: core reset + breathing.
  • R9: technical flow downshift.
  • Block 1: bag bursts (20s hard / 25s easy) + angle exit.
  • Block 2: explosive strength short sets (swings/thrusters) + breathe.
  • Block 3: defense → counter → finish shot (clean, violent intent).
  • Block 4: carries + core + breathing downshift.
  • Calves, quads, hamstrings, hip flexors.
  • Chest/shoulder opener + slow breathing.

Tip: If you do 2 classes this week, hit Skill + Strength. If you do 3 classes, take Skill + Strength + Power.