What improved?
Choose one number and one technique cue. Avoid treating every metric as a problem to solve.
How to use it: aim for three focused sessions and one recovery day each week. If fatigue, pain or life gets in the way, reduce the round count and keep the habit alive.
The four-week structure
| Week | Theme | What to notice | Suggested sessions |
|---|---|---|---|
| 1 | Clean technique | Guard returns, balance, chin position and a quiet reset. | 3 × 2–3 rounds, easy to moderate pace. |
| 2 | Speed and rhythm | Punch pace, left/right balance and staying relaxed between combinations. | 3 × 3 rounds with short speed bursts. |
| 3 | Power with control | Hip rotation, snap and a stable finish—not wild swings. | 3 × 3 rounds with full recovery. |
| 4 | Proof and progress | Compare a repeatable test round with week one and choose the next focus. | 2 normal sessions plus one benchmark round. |
Weekly review
What is next?
Write one practical recommendation for the next week: hands up, smoother hips, cleaner returns or sustainable pace.
What needs recovery?
Sleep, soreness and motivation matter. Use a lighter day when your body asks for it.
What will you repeat?
Keep the drill that made the change feel obvious. Progress comes from returning to useful work.