Boxing Workout for Bootcamp: The “Agility Ladder Intervals”

When running a Bootcamp, Boxing Workouts are one of my favourite types of workouts to use! They’re fun, different, a great workout, and allow your participants to interact and get to know each other! Just add it to the list of the fitness benefits of boxing! Today, I’m going to share something a little different; it’s a drill I call the “Agility Ladder Intervals”.

Agility Ladder Intervals: The Basic Drill

The drill is quite simple in nature, it works on a 20:20 timing cycle. Participants will “punch” for 20 seconds and then perform an agility ladder drill of your choosing for 20 more seconds. They repeat this process eight times for a total of 360 seconds (40 seconds x 8 rounds). The Boxer and Pad Holder would then switch roles and repeat the drill.

If you wanted to keep this simple, you could keep the “punch” and the “agility ladder drill” the same each time.

The drill would essentially look like this:

• 20 seconds of straight punches
• 20 seconds of agility ladder jumps/drills

Repeat eight times

Vary the Punch

If you stuck with this simple format for an entire workout, however, could get a little boring. I, therefore, recommend choosing four different “punches” when you run the drill (and do each punch twice).

This version of the drill looks more like this:

• 20 seconds of straight punches
• 20 seconds of agility ladder jumps/drills

Repeat 2 times

• 20 seconds of uppercuts
• 20 seconds of agility ladder jumps/drills

Repeat 2 times

• 20 seconds of sit-up punches
• 20 seconds of agility ladder jumps/drills

Repeat 2 times

• 20 seconds of plank punches
• 20 seconds of agility ladder jumps/drills

Repeat 2 times

 

Vary the Ladder Drill

If you wanted to vary the drill even more, you could also change the agility ladder drill when you change the punch. So for example

• Pair “straights” with “agility ladder jumps”
• Pair “uppercuts” with “lateral agility ladder jumps”
• Pair “sit up punches” with “scissors jumps”
• Pair “plank punches” with “jumping jack jumps”

A few of my other favourite boxing workouts that you should try out include:

• The “10, 10, 10”
• The “10, 20, 30, 4”
• The “2 to 20’s”

 

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