BoxMasterManual Final 2.1.17 Web

®
®
BOXMASTER INSTRUCTOR WORKSHOP
® 1
CONTENTS
Welcome Note From Rai Fazio 1
Workshop Overview 2
BoxMaster® Overview 3
BoxMaster Floor Plan Options 4
BoxMaster Set Up 6
Basic Exercise Physiology 7
Key Body Positioning 9
How To Throw Each Punch 11
Additional Boxing Movements 19
How To Throw Combination Punches 21
BoxMaster Coaching Skills 24
Examples Of Active Recovery Exercises 28
Punch Positions for Each Pad 29
BoxMaster Workouts 30
®
WELCOME
Boxing training is said to be one of the toughest

disciplines in the world and probably the most
favoured used by many of the elite sports people
around the world from soccer players to formula
1 drivers.
The BoxMaster® has taken boxing style training

to another level by simplifying it and making
it so much easier to learn by our patented pad
placement angles. You throw the punch and the
correct surface angle is there.
The art of teaching someone to throw a correct

punch is now so much easier and safer by
allowing you the trainer to view the student and
correct their form instead of standing behind
focus mits and risking injury.
Enjoy the course and keep boxing on!
Rai Fazio
Creator of the BoxMaster
® 1
WORKSHOP OVERVIEW
WHAT TO EXPECT FROM THIS COURSE?
The BoxMaster® Instructor Workshop is aimed at providing you with the necessary tools to
safely participate and teach an effective and enjoyable small group training session using
the BoxMaster.
The key areas you will go through include:

• How to safely throw a punch
• How to teach participant’s to safely throw each style of punch
• The structure of a BoxMaster class
• How to lead participant’s through a BoxMaster class
GET READY FOR THE BOXMASTER EXPERIENCE!
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BOXMASTER OVERVIEW ®
WHAT IS THE BOXMASTER?

A form of boxing style training that will bring boxing for fitness to facility members. With the
ability to cater to all types of members, it will excite and encourage greater participation in
boxing style training.
WHY IS THE BOXMASTER NEEDED?

Historically a primary way to train people boxing fitness, was to use focus mitts. Some of the
issues with this are:
• Potential injury to the participants; increasing the insurance risks for both the instructors
and the facility.
• Potential danger for the instructor from impact.
• It can only be done in a 1-on-1 situation.
HOW DOES THE BOXMASTER WORK?

The BoxMaster® pads have been set up specifically to replicate a different style of punch for
each pad. This allows the participant to throw any punch, or any combination of punches at
any time!
HOW DOES IT REDUCE THE RISK OF INJURY?

A large amount of time and thought has gone into the development of the BoxMaster. The
key to its design lays in the spring system attached to each pad. The pads have been set
up to offer a slight ‘give’, therefore replicating punching a focus mitt. The result of this is a
significant reduction in the risk of injury, to both the participants and the instructor.
WHO DOES THE BOXMASTER CATER TO?

The beauty of the BoxMaster is, it caters to every type of exercise participant. Unlike methods
used in the past for boxing training, such as the heavy bag the BoxMaster is a non-intimidating
way to encourage members into a different style of training. We know this to be true because
currently 55% of BoxMaster participants are females.
• The pads are specially set up so they can cater to both right-hand and left-hand (Southpaw)
dominate participants.
• The BoxMaster can be easily adjusted to cater for any height of your participants.
® 3
BOXMASTER FLOOR PLAN OPTIONS ®
The BoxMaster® room is best designed with an optimal number of 4 Single BoxMaster units
or one BoxMaster Quad station. This allows for up to 8 participants (plus the instructor) in the
area at any one time.
BoxMaster Tower
Approx. 16 ft.
Approx
. 10 ft.
BoxMaster Units BoxMaster® Rounds Posters Group 1

Group 2 Active Boxing
Active Recovery
Instructor
Group 2 Group 1
Active Recovery Active Boxing
Instructor
® 4
BoxMaster® Quad
Approx Approx. 16 ft.

. 10 ft.
BoxMaster Quad
BoxMaster® Rounds Posters

Instructor
Group 2
Active Recovery
Group 1
Active Boxing
Instructor
Group 2
Active Recovery Group 1
Active Boxing
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BOXMASTER SET UP ®
There are 3 adjustment levers at the rear of the BoxMaster® that allow the participant/
instructor to adjust the height of the machine.
3 levers to adjust the

BoxMaster. Do not
over tighten
To adjust:
1. Loosen the levers turning counter clockwise
2. Pull the pull pin and rotate to unlock for adjustment
3. Adjust height by grasping onto the lower arms of 10 and 11 and push or pull up/down.
4. Rotate the pull pin to allow pads to lock into position
5. Tighten the levers turning clockwise. Do not over tighten.
BOXMASTER CORRECT HEIGHT

Stand at arm distance from the BoxMaster so that your fists are touching pads 1 and 2 and
are parallel to the floor. Once at this level, secure all 3 tightening handles and make sure
spring loaded pin is completely pushed in and is secure.
® 6
BASIC EXERCISE PHYSIOLOGY
Before starting to teach any type of exercise, you first must understand and have a basic
knowledge of how the human body works.
the body energy systems

The human body possesses three energy systems that create the energy needed to sustain
itself and create the muscle contractions to perform work. ATP, Adenosine Triphosphate, is
the molecule used by the body to create work or contract a muscle. ATP can be created either
aerobically, meaning with oxygen, or anaerobically, meaning without oxygen. The Aerobic
energy system [Oxidative] is primarily used for long term steady state activities; whereas
the body has two Anaerobic energy systems: ATP-CP [Phosphagen] system and Lactic Acid
[Glycolytic] system. Most activities use a combination of all three energy systems to generate
the energy. These systems are composed of complex chemical reactions in order to work;
below is a basic overview of these systems.
AEROBIC ENERGY SYSTEM (OXIDATIVE)

The Aerobic (Oxidative) energy system provides ATP much more slowly than the other two
systems, but the supply is almost unlimited because it uses fat storage for fuel. The oxidative
system by itself is used primarily during complete rest and low-intensity activity. It can produce
ATP through either stored fats (fatty acids) or carbohydrates (glucose). Because fatty acids
take more time to breakdown than glucose, more oxygen is needed for complete combustion.
If efforts are intense and the cardiovascular system cannot supply oxygen quickly enough,
carbohydrates must produce ATP. However, in very long duration activities (i.e., marathons),
carbohydrates can become depleted and the body looks to fats as the energy supplier.
atp-pc (phosphagen) system

This is the simplest energy system and does not need oxygen as the ATP is stored directly in
the muscles. The ATP-PC system is used for short durations of high-intensity work of up to
10 seconds. This is the primary system behind very short, powerful movements like a golf
swing, a 100-meter sprint or power lifting. Because both the ATP and Phosphocreatine, used
to recreate ATP, are both in limited supply within the muscles, this system is duration is very
limited. Replenishment of this system will require oxygen.
ANAEROBIC (LACTIC ACID OR GLYCOLTIC) SYSTEM

The Glycolytic system (or Lactic Acid system) is the “next in line” tool after the ATP-PC system
runs its course and lasts for exercises lasting less than 2 minutes. Dietary carbohydrates
supply glucose that circulates in the blood or is stored as glycogen in the muscles and
the liver. Blood glucose and/or stored glycogen is broken down to create ATP through
the process of glycolysis. Like the ATP-PC system, oxygen is not required for the actual
process of glycolysis (but it does play a role with the byproduct of glycolysis, pyruvic acid).
An example of an activity of the intensity and duration that this system works under would
be a 400 meter sprint.
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100
Percent of total energy

50
0
0 60 130
Time (seconds)
Phosphagen
Glycolytic
Oxidative
The table below covers each system and their benefits.
Aerobic Oxidative System Anaerobic Glycolytic System ATP/PC System

Type of system Aerobic Anaerobic Anaerobic
Adenosine
Carbohydrate, Fat (and
Fuel Carbohydrate Triphosphate and
Proteins)*
Creatine Phosphate
Oxygen required Yes No No
Lactate produced No Yes No
Endurance activities and/or low Vigorous activity 10-15
Used In Vigorous activity up to 3 minutes
intensity exercise seconds
Increase in strength. Increase in
Increase in cardiovascular
aerobic capacity. Increase in the Increase in power.
function. Decrease in resting
capacity to withstand the build Improvement in
heart rate. Decrease in blood
up of lactic waste. Increase in speed. Increase
Benefit pressure. Reduced LDL blood
cardiovascular function. Decrease in muscle mass.
cholesterol level. Increase in
in body fat. Increase in muscle Increase in aerobic
blood oxygen levels. Decrease
mass. Improvement in speed, capacity.
in body fat.
strength and power.
*Not commonly used. Only as a last resort for energy production in rare cases where carbohydrates are
depleted and stored fat is minimal.
Benefits that BoxMaster® style training will give participants:
The BoxMaster® (in class format) is set up to have participants complete 90 second rounds using the
BoxMaster (through punch combinations) and active recovery stations. The key benefits of this style of
training will include:
• Increase in strength in all three key areas:
1. Upper body
2. Lower body
3. Core
• Increase in speed
• Increase in the body’s ability to withstand lactic waste and remove this from the body
• Increase in cardiovascular capacity – Increase in V02 Max and decrease in resting heart rate.
Potential benefits of increasing a persons cardiovascular capacity includes:

• Increase in muscular tone
• Decrease in body fat
• Increase in lean muscle mass
Studies have shown that boxing styles of training can burn between 250-400 calories within a 30 minute period.
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KEY BODY POSITIONING IN BOXING
upright stance
• Move back from the BoxMaster® so both arms are fully extended
• Tip of left hand glove should just be able to reach pad 2
• Tip of right hand glove should just be able to reach pad 1
• Bring arms to a relaxed position by sides.
• Place feet a little more than shoulder width apart.

• Left foot should be in line with the middle of pad 10.
• Right foot should be in line with the middle of pad 11.
• Take a half step back with the right foot.
• Take a half step forward with the left foot.
• The above stance is for right handed people called the
ORTHODOX stance.
If a client is left handed the stance is called the SOUTHPAW

stance. The opposite foot stance applies. Advise them to
strike the opposite of the numbers you call.
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STANCE-WEIGHT DISTRIBUTION
• Place 60% of your weight on your rear leg.
• Place 40% of your weight on your front leg.
• Bend both knees slightly and elevate your rear heel so that the ball of your rear foot is
supporting your weight.
guard position
Stance
• Bend your elbows to take your hands up to the sides of your chin.
• Keep your shoulders relaxed.
Head Position
• Adjust your head slightly down so that your fists are covering your cheek bones.
• Tuck your chin into your chest.
Elbow Position
• Your elbows should be in snug to the sides of your body/ribcage.
Movement Bouncing
• It’s harder to hit a moving target than a a stationary one. Movement is also great cardio.
Basic Movement
• Bouncing on toes forward & back.

• Stop bouncing & stabalize movement.
• Resume bouncing forward & back.
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HOW TO THROW EACH PUNCH
the jab (straight left)
Definition: A quick straight punch thrown with the lead hand from the
guard position.
Pad Targets: Pad 1

Pad 12
Note: The jab simply travels out from the left side of the chin in a direct
line to pad 1. To use pad 12, do as above and bend the knees and drop
the body into a squat position.
1. Upon landing you must have rotated the hand so that the fist lands square in a horizontal
position.
2. Once you’ve made contact the fist retracts in a straight line directly back to the chin. Do not
drop down to waist or chest area leaving you open to an attack.
3. Whilst executing the jab the right hand must remain fixed to the right side of the chin.
4. Whilst executing the jab the head and chin must be tucked in so the left shoulder covers
the left side of the face and acts as a guard.
5. When executing the jab push off the ball of the rear foot
6. Take a small forward step with the front foot.
7. Rotate your hip and shoulder/upper torso into the punch.
8. Upon contact, push off your front leg transferring your weight onto your rear foot to move
back to guard position.
9. By stepping forward it bridges the gap between you and the BoxMaster® piece, enabling
you to land the punch correctly. Note— the arm must be fully extended.
10. Keep knees bent.
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straight right (right cross)
Definition: The straight right is a punch thrown from the chin whilst in
guard position traveling in a straight line across the body.
Pad Target: Pad 2
Note: Before the straight right is thrown the elbow should be snug
against the ribcage and not flared away from the body. This increases
accuracy and power.
1. Delivery starts at the rear foot, transferring weight to the front foot.
2. The torso and hips are quickly rotated in an counter-clockwise position for extra power.
3. The head stays in guard position.
4. Once the punch is delivered the fist is retracted straight back to the side of the chin for
protection.
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left hooks (foot movement)
Pad Target: Pad 3
• Push off your right foot and take half a step with your left foot
across your opponent.
• As you do this, thrust your hips and torso in a clockwise motion and
snap your elbow from a vertical to a horizontal position, delivering
the punch from your chin in a semi circular motion as described
above.
• Once this is achieved, your arm and fist retract back to your
body and chin for protection, your elbow goes from horizontal
to vertical position.
right hooks (foot movement)

Pad Target: Pad 4
• Push off your right foot and take half a step with your left foot across
your opponent in the direction of the punch.
• As you do this, thrust your hips and torso in a counter clockwise
move delivering the punch from your chin in a semi circular motion
as described above.
• Once this is achieved, your arm and fist retract back to your body
and chin for protection, your elbow goes from horizontal to vertical
position.
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left hooks
Definition: A hook is a semi circular punch delivered from the chin to
the designated pad. Hand angle – upon landing the punch turn your fist
with your thumb facing towards you or towards the roof in a horizontal
position.
Pad Targets: Pad 3 = High Left Hook

Pad 8 = Left Hook
• Resume correct distance and stance.

• A left hook should be delivered with feet as wide as the number 10
and 11 pads. The BoxMaster® post should be directly in the middle
and in front of you.
• When executing the left hook make sure you elevate your elbow from vertical to a
horizontal position as high as your shoulder when rotating to pad 3.
• Make sure your aim is to punch pad 3 aiming your middle knuckles on the number 3
target. If you continue to have problems landing the hook correctly a tip to make it easier
is: move both your feet across to the right hand side approximately 3 to six inches this will
make it easier to land the punches.
DON’T FORGET TO APPLY FOOT MOVEMENT INSTRUCTIONS DESCRIBED EARLIER.
• When executing short hooks on pads 7 and 8 these same principles apply but you will
have to step to the side of each number for better alignment.
• Because pads 7 and 8 are short hooks you need to bend your knees for a lower elevation.
Remember to keep your elbows at a horizontal elevated position.
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right hooks
Definition: A hook is a semi circular punch delivered from the
chin to the designated pad. Hand angle – upon landing the
punch turn your fist with your thumb facing towards you or
towards the roof in a horizontal position.
Pad Targets: Pad 4 = High Right Hook

Pad 7 = Right Hook
• Resume correct distance and stance.

• A right hook should be delivered with feet as wide as the
number 11 and 10 pads. The BoxMaster® post should be
directly in the middle and in front of you.
• When executing the right hook make sure you elevate
your elbow from vertical to a horizontal position as high
as your shoulder when rotating to pad 4.
• Make sure your aim is to punch pad 4 aiming your middle knuckles on the number 4
target. If you continue to have problems landing the hook correctly a tip to make it easier
is: move both your feet across to the right hand side approximately 3 to six inches this will
make it easier to land the punches.
DON’T FORGET TO APPLY FOOT MOVEMENT INSTRUCTIONS DESCRIBED EARLIER.
• When executing short hooks on pads 7 and 8 these same principles apply but you will
have to step to the side of each number for better alignment.
• Because pads 7 and 8 are short hooks you need to bend your knees for a lower elevation.
Remember to keep your elbows at a horizontal elevated position.
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the uppercut
Definition: A powerful punch directed upwards from the torso.
Pad Targets: Pad 5 Right uppercut

Pad 6 Left uppercut
• Uppercuts are usually thrown at close range with either hand and
can be a vertical or diagonal punch.
• Like a hook the uppercuts have the same semicircular shape but
come in on different angles.
• The objective of the uppercut is to elevate the opponents head so
you can follow through with a hook or straight punch.
The left uppercut relates to target number 6 and is a diagonal uppercut.

• The left uppercut is delivered from the left hand side of the chin and is a semicircular
punch pushing 40% off the right foot and 60% off the left knee in an upward motion whilst
also thrusting your torso and shoulders in a clockwise movement to deliver the punch up
to pad 6.
• As the punch comes up, your right hand should remain on guard with your chin tucked
into your chest.
The right uppercut relates to target number 5 and is a diagonal uppercut.

• The right uppercut is delivered from the right hand side of the chin and is a semicircular punch
pushing 60% off the left foot and 40% off the right knee in an upward motion whilst also thrusting
your torso and shoulders in a counter clockwise movement to deliver the punch up to pad 5.
• As the punch comes up, your left hand should remain on guard with your chin tucked into your
chest.
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vertical uppercut
Definition: A powerful punch directed upwards from the torso.
Pad Target: Pad 9
• The vertical uppercut is to be delivered to target number 9 with either

the right or left hand using the same upper body techniques as
described for the diagonal uppercut.
• Because of the change in angle the difference in delivering this punch
correctly is that you must place your right foot directly in line with NO
9 target & your left foot infront and off to the LHS inline with NO 10. (Do
the opposite when using the other hand)
left rip (aka low body hook)

Definition: A body shot where you’re aiming towards the ribs using your
left hand.
Pad Target: Pad 11
• The left rip is a semicircular punch.

• Maintain proper stance, left foot in front of right foot with both feet
apart so that your left foot is in front of BoxMaster® tower and your
right foot is out wider than target number 11.
• The target number 11 should be in line with the middle of your
torso.
• Make sure you are standing the correct distance away from the
BoxMaster so that you have room to slightly arch your back and
lean forward with most of your weight over your left knee whilst
slightly bending your right.
• This will allow you to land your punch without crowding the BoxMaster.
• The punch starts by pushing upwards off the balls of both feet but mostly pushing off the
left.
• The punch explodes off the left foot whilst thrusting your hips and torso in a clockwise
movement whilst delivering the punch.
• Plant your right foot flat on delivery.
• After delivery your shoulders are to retract back to their original position and your left fist
goes back to protect the left side of your chin in guard position.
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right rip (aka low body hook)
Definition: A body shot where your aiming for towards the ribs using
your right hand.
Pad Target: Pad 10
• The right rip is a semicircular punch.
• Maintain proper stance, left foot in front of right foot with both feet
apart so that your right foot is in front of BoxMaster® tower and
your left foot is out wider than target number 10.
• The target number 10 should be in line with the middle of your
torso.
• Make sure you are standing the correct distance away from the
BoxMaster so that you have room to slightly arch your back and lean forward with most of
your weight over your right knee whilst slightly bending your left knee.
• This will allow you to land the punch without crowding the BoxMaster.
• The punch starts by pushing upwards off the balls of the feet, but mostly pushing off the
right.
• The punch explodes off the right foot whilst thrusting your hips and torso in a counter
clockwise movement whilst delivering the punch.
• Plant your left foot flat on delivery.
• After delivery your shoulders should retract back to their original position and your right
fist goes back to the right hand side of your chin in guard position.
To gain extra power in executing a ‘Rip’ punch?

• To gain extra power you can take a 3 inch slide/step across before delivering the punch.
• If delivering a left rip push off your left foot and step/slide across right with your right foot.
• If delivering a right rip push off your right foot and step/slide across to your left with your left foot.
® 18
ADDITIONAL BOXING MOVEMENTS
head movement
• When throwing any punch singularly or in a combination there should be some side to
side head movement. For example, when you are throwing a left jab your head should
slightly move right with your left shoulder covering the left hand side of your jaw and right
fist covering the right side of your jaw in guard position.
• When throwing a straight right your head should slightly move left with your right shoulder
covering the right side of your jaw, and your left fist covering the left side of your jaw in
guard position. When throwing a left hook the same rules apply. Shift your head right.
When throwing a right hook the opposite applies.
• When throwing uppercuts it is a very similar movement except you drive your head up
slightly (this does not mean you expose your chin. Keep it tucked away).
bobbing
• To perform a bob, you simply bend both knees quickly and drop your body straight down
without moving side to side or forwards and backwards.
• This will allow you to incorporate your core as well as incorporating a strength component
for the muscles of your lower body.
weaving
• Weaving is the movement of the body from guard position in a U shape with your fists
each side of your chin for protection. Then rotate in a downward circular motion coming
Coming up and around on the other side of your opponents guard, then quickly returning.
• The leg, abdominal and core muscles are engaged for this rapid movement.
Note: The BoxMaster® multi pad is a great tool for weaving. Use its U shape to follow and
have your students weave under and come up and out to the hook and uppercut pads.
slipping
• Slipping is used to avoid a punch or set up an attack by waiting for your opponent to throw
a straight punch. Example: Use a left jab then either shift your head sharply left or right to
make them miss, then counter punching with either your left or right.
• Slipping helps improve good reflexes and speed.
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body and feet movement
Forward
• When moving forward push off the ball of your rear foot.
• Step forward with the front foot making sure that at no time the feet come together.
Back
• Push off the front foot, stepping away and keeping the distance between the legs so you
still maintain balance.
Side (Floating)
• Floating is when you step either left or right (usually used when avoiding a punch or an
opponent).
• Push off your left foot to move right.
• Opposite method applies to moving left.
• When floating side to side feet can come together.
Bouncing on Toes
• This is a simple transferring of your weight from leg to leg, foot to foot.
• This technique can be used in a class format to increase a participants cardio workout
opposed to standing flat footed during a workout and in between combinations.
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HOW TO THROW COMBINATION PUNCHES
introductory workout — round 1
Pad Targets: Pad 1 - Left Jab
Pad 2 - Straight Right
• In a combination punch, the straight right is usually delivered
after a jab. This is commonly known as a 1, 2. This is the most
basic punch combination.
• The shoulders must rotate to the opposite locked position with the
right shoulder touching the side of the chin in a counter clockwise
move. The left hand must retract straight back to the left hand side
of the face covering the chin/jaw area.
• To progress this combination, use 1+1+2 or Southpaw use 2+2+1
round 2
Pad 3 - High Left Hook
• Hooks are usually thrown after a straight punch or following an
uppercut.
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round 3
Pad Targets: Pad 2 - Straight Right
round 4
Pad 4 - High Right Hook
• To progress this combination, use 1+2+3+4 or Southpaw use 2+1+4+3
round 5
Pad 5 - Right Uppercut
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round 6
Pad Targets: Pad 6 - Left Uppercut
round 7
Pad 6 - Left Uppercut
• To progress this combination,
use 1+2+6+5+3+2 or Southpaw use 2+1+5+6+4+1
® 23
BOXMASTER COACHING SKILLS ®
checklist for class delivery

Participant health check or pre-exercise questionnaire (PAR-Q)
1. Injuries
2. Illness
3. Pregnancy/Post-natal participants
4. Participants returning to exercise after a long break
Check appropriate clothing and footwear
5. Laces tied up correctly

6. Appropriate clothing (slightly lose for flexibility of movement)
Boxing equipment
7. Check wraps and gloves are in good condition

8. Check wraps and gloves are secured correctly
9. Sweat towel
10. Bottle of water
BoxMaster® Set Up
11. Pair participants in groups of 2 — of similar heights (if possible)

12. Adjust the BoxMaster® tower to suit the participants heights.
Positions
Basic explanation and demonstration of the following:
13. Stance
14. Hand and wrist position when throwing a punch
15. Flexing the knees
16. Importance of torso rotation in the movement
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class structure
Pre-Class:
Have all participants, if possible, put on their boxing wraps and gloves before entering the class.
Instructor – make sure that there is nothing left in the room from a previous class that would
get in the way of any participants (trip hazards etc).
WARM UP MAIN BODY COOL DOWN/STRETCH

• Health screen • Punch techniques • Heart rate
• Warm up exercises • CV fitness • Respiratory rate
• Basic ‘How to Throw a • Core strength • Give praise and feedback
Punch’ tips • Upper body strength and • Encourage future participation
• Heart rate endurance • Ask for feedback
• Respiratory rate • Challenge coordination and • Stretch major muscles
• Core Temperature motor skills
• Mental preparation
Warm Up (5 minutes):
• Warm up should consist of neck, arm, shoulder, back leg, calf and core exercises.
• Examples of warm up exercises and stretches to use for a BoxMaster® class are:
• Shadow boxing (use jabs and uppercuts)
• Arm pull backs
• Torso twists
• High knee lifts
• Explain and show the 3 key punches that the participants will perform in a boxing class:
1. Straight Punches
2. Hooks
3. Uppercuts
(This will take approximately the last 30-60 seconds of the warm up).
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body of the class (21 minutes)
• 7 x 90 second rounds on the BoxMaster®
• With a 90 second Active Recovery exercise between each round.
• Allow for 20 seconds of transition time between hitting and active recovery.
cool down (3-4 minutes)

Stretch the key areas of the body such as:
Soleus Calfs Hamstrings Quadriceps
Chest Triceps Shoulders Forearms
leading a class
1. Greet all participants into the BoxMaster class
2. Pair participants up in groups of 2, of similar heights (if possible)
3. Re-adjust the BoxMaster to suit the height of each group.
4. Organise each participant into either Group 1 or Group 2:
• Group 1 – Starts on the BoxMaster (should be 4 people in this group)
• Group 2 – Starts on the Active Recovery stations (should be 4 people in this group)
5. Explain the class format (7 rounds of 90 seconds on the BoxMaster with a 90 second
Active Recovery exercise between each round) and the class duration.
6. Let the participants know that they can pace themselves based on their individual fitness
levels.
7. Emphasize breathing without holding breath when striking the BoxMaster.
8. Before the class begins, check if there are any new participants and perform a verbal
screen of these people (especially injuries and illness).
9. Check that every participant has a sweat towel and water.
10. Explain the objective of the class so everyone feels comfortable and knows what to expect.
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instructor tips
• If a new student is struggling advise them that a simple 1,2 combo is fine. The class is
about getting a workout and more importantly having fun.
• Get the participants to punch through the target, not to the target.
instructing in the gap area

When instructing, the best way to teach a student is standing in the Gap Area, this is the
area between group 1 and 2.
When explaining a punch or punch combination to group 2, face the group when speaking
to them, however, turn your back to them when demonstrating them the punch.
Set up the group completing the Active Recovery exercise first. Once this is done, it will
allow you to focus on the group using the BoxMaster® and pushing this group for the
remainder of the 90 seconds.
The 2 main things students normally get wrong are:

1. Incorrect stance. For example, feet too close or behind one another (remember as wide
as number 10 & 11).
2. Dropping their hands in between punches.
A BoxMaster class will usually run for approximately 30 minutes. The BoxMaster rounds
should be installed on the wall behind the BoxMaster pieces at a height that allows for all
participants in the class to clearly see.
Below are examples of teaching points that you need to continually reinforce often
throughout the BoxMaster class:
SAFETY – Every participant has liquid and is drinking regularly

SAFETY – Each participants shoe laces are tied up safely
SAFETY – Inspect each participant’s wraps and gloves are secured correctly
FORM – Fists clenched loosely
GUARD – Hands to stay on the side of your jaw at all times excluding the punches
FORM – Feet to stay slightly wider than shoulder width apart
GUARD – Chin tucked in
FORM – Stay on the balls of your feet throughout the class / stabalize when punching then
return to balls of feet
FORM – Stabilise through the core
FORM – Participants are always aiming for the CENTRE of each pad
® 27
EXAMPLES OF ACTIVE RECOVERY EXERCISES
run/jog on the spot

Tips:
• Get participants to lift their knees as high as they can
• Get participants to kick their glutes with their heels
shadow boxing
Tips:
• Use either jabs or uppercuts
squats
Tips:
• Keep back straight
• Weight should stay in the heels (heels to stay on the floor)
lunges
Tips:
• Back straight
• Both feet should be pointing directly forward
• Drop your back knee straight down to the ground
® 28
PUNCH POSITIONS FOR EACH HAND
pad 1 pad 2 pad 3 pad 4
® 29
COMBINATIONS - WORKOUT 1
TRAINERS NOTES
Read BOXMASTER instructor workshop manual before using BOXMASTER. This will give you
a blow-by-blow description on how to throw each punch. Take note of height adjustment,
correct stance and distance from BOXMASTER.
STRUCTURE OF A CLASS
It is recommended that all classes use the introduction round as the first round/warm up
round. It will familiarize the clients with BOXMASTER. Rounds can be from 90 seconds to
2 minutes with a 20 second change over period for the second participant. So 90 seconds
boxing, 90 seconds rest/recovery.
IMPORTANT
Movement is 50% of this workout, so it is important to have students bouncing on toes forward
and back between combinations. Just before executing the combination, stop bouncing,
do the combination then bounce out again on your toes (do not continue bouncing whilst
punching). See BOXMASTER INSTRUCTOR WORKSHOP MANUAL page 20 for description.
WATCH THE VIDEO
youtube.com/watch?v=XIG545qMYfI
® 30
INTRO / FAMILIARIZATION ROUND
1 + 2 x20
Straight Left Jab Straight Right
3 + 4 x20
Left Hook Right Hook
7 (WEAVE) 8 x20
Short Left Hook Short Right Hook
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands
along side chin weave under and up to the side of target allowing you enough room to hit
target, then weave back under and up to the other side and do the same.
6 + 5 x20
Left Uppercut Right Uppercut
10 + 11 x20
Left Body Rip Right Body Rip
SQUAT + 12 x20
9
Vertical Uppercut
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right
fist, then adopt opposite side stance and use left fist.
® 31
WORKOUT 1 - ROUND 1
1 1 2
Double Jab Straight Right
4X U/CUT TO 6 + 5
1 1 2
4X KNEES
1 1 2
4X WEAVE
BOUNCE OUT AND START AGAIN
® 32
WORKOUT 1 - ROUND 2
2 3 2 3 2 3
Straight Right + Left Hook x 3
BACK STEP, BOUNCE FOR 2 - 3 SECONDS

FAVOURING RHS OF BOXMASTER
5 5 3 2
Double Right U/Cut Left Hook Straight Right
2X KNEES TO 9
® 33
WORKOUT 1 - ROUND 3
1 2 3 2
Left Jab Straight Right Left Hook Straight Right
BOUNCE OUT IN BOXING STANCE

NOTE: ADD AN EXTRA 5 & 6 IF YOU LIKE
5 6 5 6 5 3 2
5 x U/Cut Left Hook Straight Right
RESET FEET APART TO SQUAT POSITION

SQUAT 12 X 4 + JUMP
4 STRAIGHT PUNCHES TO NO. 12 + JUMP UP EXITING FLOOR
® 34
WORKOUT 1 - ROUND 4
NOTE: FOR THIS ROUND RELOAD AND TWIST TORSO BEFORE EVERY PUNCH.
START LEFT HAND ONLY
1 6 6 3
Left Jab RELOAD Left U/Cut x 2 RELOAD Left Hook
BOUNCE OUT, RIGHT HAND ONLY
2 5 5 4
Straight Right RELOAD Right U/Cut x 2 RELOAD Right Hook
6 5 6 5 6 5
6 x U/Cuts
® 35
WORKOUT 1 - ROUND 5
1 10 11 10 11
Left Jab Right Rip + Left Rip x 2
BOUNCE OUT, RE-ENTER

FAVOURING LHS OF BOXMASTER
9 8 4
Right U/Cut Short Hook Right Hook
STEP ACROSS WITH RIGHT FOOT TOWARDS NO. 3
3
Left Hook
® 36
WORKOUT 1 - ROUND 6
1
Left Jab
1 2 3 5 3 2
Left Jab Straight Right Left Hook U/Cut Left Hook Straight Right
9 8 4 9 8 4
Left U/Cut Right U/Cut Left U/Cut Right U/Cut Left Hook Straight Right
® 37
WORKOUT 1 - ROUND 7
1 2 1 2 1 2
6 x Straight Punches

FAVOURING LHS OF BOXMASTER
8 4 8 4 8 4
6 x Short Hook + Right Hook
BOUNCE OUT, RE-ENTER IN CENTRE
6 5 6 5 6 5
6 x U/Cuts

FAVOURING RHS OF BOXMASTER
3 7 3 7 3 7
6 x Left Hook + Short Hook
® 38
TRAINERS NOTES
IMPORTANT
WATCH THE VIDEO
youtube.com/watch?v=CHdSglV-ylc
® 39
1 + 2 x20
3 + 4 x20
7 (WEAVE) 8 x20
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With
hands along side chin weave under and up to the side of target allowing you enough room to
hit target, then weave back under and up to the other side and do the same.
6 + 5 x20
10 + 11 x20
SQUAT + 12 x20
9
Vertical Uppercut
® 40
WORKOUT 2 - ROUND 1
1 2 3 2
BOUNCE OUT
4X KNEES TO 9
® 41
WORKOUT 2 - ROUND 2
1 2 3 2
2 3 2 3 2 3
2X KNEES TO 10 & 11
® 42
WORKOUT 2 - ROUND 3
1 2 3 2
2 X WEAVE
6 6
Double Left U/Cut
RELOAD THE LEFT HAND + TWIST TO THE LEFT
3 2
Left Hook Straight Right
® 43
WORKOUT 2 - ROUND 4
1 6 6 3 3
Left Jab Right Hook Left U/Cut RELOAD Left Hook Straight Right
BOUNCE OUT
6 5 6 5 6 5
6 x U/Cuts
RESUME SQUAT POSITION,

FEET WIDE APART SQUAT
12 12 12 12
Left Jab Straight Right Left Jab Straight Right
® 44
WORKOUT 2 - ROUND 5
1 2 1 2 1 2
Left Jab + Straight Right x 3
TWIST TO LEFT, BEND KNEES
11 RELOAD
11
Double Left Body Rip
TWIST TO LEFT, STRAIGHTEN UP
3 2 3 2 3 2
Right Rip + Straight Right x 3
® 45
WORKOUT 2 - ROUND 6
1 2 3 4
Left Jab Straight Right Left Hook Right Hook
8 7 11 10
2 x Short Hooks 2 x Body Rips
8 7 3 4
2 x Short Hooks 2 x Body Rips
SQUAT + JUMP
® 46
WORKOUT 2 - ROUND 7
1 + 2 x20
Left Jab Straight Right
SQUAT JUMP X 2
3 + 4 x20
SQUAT JUMP X 2
7 + 8 x20
Right U/Cut Left U/Cut
SQUAT JUMP X 2
REPEAT UNTIL END OF ROUND OR 1 TIME THROUGH
® 47
TRAINERS NOTES
IMPORTANT
WATCH THE VIDEO
youtube.com/watch?v=N3Jg-Wz4oKY
® 48
1 + 2 x20
3 + 4 x20
7 (WEAVE) 8 x20
6 + 5 x20
10 + 11 x20
SQUAT + 12 x20
9
Vertical Uppercut
® 49
WORKOUT 3 - ROUND 1
1 2 1
Left Jab Straight Right Left Jab
1 2 3
Left Jab Straight Right Left Hook
1 2 6
Left Jab Straight Right Left U/Cut
® 50
WORKOUT 3 - ROUND 2
1 2 3 4
2 x KNEES to 9
10 11 10 11 10 11
6 x Body Rips
® 51
WORKOUT 3 - ROUND 3
1 2 3 2
RELOAD THE 2
2 6 5 6 5 3
Straight Right Left U/Cut Right U/Cut Left U/Cut Right U/Cut Left Hook
SQUAT x 2
® 52
WORKOUT 3 - ROUND 4
4 2 1 3
Left Jab to all - Stepping around while punching
4 3
Right Hook Left Hook
4 3
4 3
4 x KNEES to 10 & 11
® 53
WORKOUT 3 - ROUND 5
1 2 3 2
3 x WEAVE UNDER MULTI PAD STARTING ON LHS
5 11 5 3 2
Right U/Cut Left Body Rip Right U/Cut Left Hook Straight Right
® 54
WORKOUT 3 - ROUND 6
1 2 1 2
6 5 6 5
4 x U/Cuts
5 4 6 3
Right U/Cut RELOAD Right Hook Left U/Cut RELOAD Left Hook
4 x KNEES to 5 & 6
® 55
WORKOUT 3 - ROUND 7
START WITH LEFT FOOT IN FRONT OF BOXMASTER POST BEHIND NO. 9,

RIGHT FOOT ACROSS TO THE RIGHT AT 4 O’CLOCK, TWIST TORSO SO RIGHT
SHOULDER FACING NO.11
11 11 3
Left Body Rip RELOAD Left Body Rip RELOAD Left Hook
STEP ACROSS TO LEFT WITH A FLURRY OF U/CUTS
5 6 5 6
4 x U/Cuts
BEND KNEES, WIDE BOXING STANCE

LEFT FOOT TO FRONT LHS OF BASE, RIGHT FOOT ON RHS
10 10 4
Right Body Rip RELOAD Right Body Rip RELOAD Right Hook
STEP ACROSS TO RIGHT WITH A FLURRY OF U/CUTS
6 5 6 5 3 2
4 x U/Cuts Left Hook Straight Right
® 56
TRAINERS NOTES
IMPORTANT
WATCH THE VIDEO
youtube.com/watch?v=PF2pmiu68kw
® 57
1 + 2 x20
3 + 4 x20
7 (WEAVE) 8 x20
Note: begin with legs wide apart and maintain correct distance from BOXMASTER. With hands along side
chin weave under and up to the side of target allowing you enough room to hit target, then weave back under
and up to the other side and do the same.
6 + 5 x20
10 + 11 x20
SQUAT + 12 x20
9
Vertical Uppercut
Note: Drop right leg back and in line with BOXMASTER post at 6 o’clock position. Use right fist, then adopt
opposite side stance and use left fist.
® 58
WORKOUT 4 - ROUND 1
1 2 6 5 3 2
Left Jab Straight Right Left U/Cut Right U/Cut Left Hook Straight Right
RESET FEET TO SQUAT POSITION

SQUAT X 2
® 59
WORKOUT 4 - ROUND 2
1 2 3 4
4 3 4 3 4 3
6 x Hooks
® 60
WORKOUT 4 - ROUND 3
1 2 3 2
RELOAD RIGHT HAND
2 6 3 2
Straight Right Left U/Cut RELOAD Left Hook Straight Right
4 X KNEES TO 9
® 61
WORKOUT 4 - ROUND 4
1 1
Double Left Jab
TWIST TORSO LEFT, RIGHT SHOULDER TOWARDS TARGET 11

POSITION BODY FAVOURING RHS/LEFT FOOT IN FRONT OR
BOXMASTER
11 11
Double Left Body Rip
TWIST TO LEFT, STRAIGHTEN UP
3 5 3 2
Left Hook Right U/Cut Left Hook Straight Right
® 62
WORKOUT 4 - ROUND 5
1 2 1
Left Jab Straight Right Left Jab
BOUNCE OUT, COME IN THEN JUMP TO LHS

SPINNING YOUR RIGHT LEG BEHIND YOU, PLACING YOUR FOOT AT 6
O’CLOCK POSITION, IN LINE WITH THE BOXMASTER POST AND YOUR
LEFT FOOT LANDING IN THE TOP LEFT HAND CORNER IN LINE WITH
(4). MAINTAIN CORRECT DISTANCE AWAY FROM THE BOXMASTER.
9 9
Double U/Cut up the middle
STEP RIGHT FOOT TOWARDS (3)
3 2 3 2
Left Hook + Straight Right x 2
® 63
WORKOUT 4 - ROUND 6
1 2 3 2
BOUNCE OUT, BEND KNEES LOWER & RE-ENTER

FAVOURING LHS MAINTAINING CORRECT DISTANCE
2 8 2 8 2 8
Straight Right + Short Left Hook x 3
BOUNCE OUT AND RE-ENTER FAVOURING RHS

MAINTAINING CORRECT DSTANCE
5 3 5 3 5 3
Right U/Cut + Left Hook x 3
2 X KNEES TO 9
® 64
WORKOUT 4 - ROUND 7
1 2 1 2 1 2 3
Left Jab + Straight Right x 3 Finish with Left Hook
2 X KNEES
3 4 3 4 3 4
Left Hook + Right Hook x 3
2 X KNEES
6 5 6 5 6 5
Left U/Cut + Right U/Cut x 3
2 X KNEES
10 11 10 11 10 11
Left Body Rip + Right Body Rip x 3
® 65
TRAINERS NOTES
IMPORTANT
WATCH THE VIDEO
youtube.com/watch?v=hf2hwE_EXnc
® 66
1 + 2 x20
3 + 4 x20
7 (WEAVE) 8 x20
6 + 5 x20
10 + 11 x20
SQUAT + 12 x20
9
Vertical Uppercut
® 67
WORKOUT 5 - ROUND 1
1
Left Jab
1 2
1 2 3
1 2 3 2
® 68
WORKOUT 5 - ROUND 2
1 2 3
2 3 2
Straight Right Left Hook Straight Right
5 3 2
Right U/Cut Left Hook Straight Right

Only add last combo for experience clients, no newbies
6 3 2
LeftU/Cut RELOAD Left Hook Straight Right
® 69
WORKOUT 5 - ROUND 3
1 2 3
Jab Straight Right Left Hook
5 6 2 3
Right U/Cut Left U/Cut RELOAD Straight Right Left Hook
2 X WEAVE UNDER MULTI PAD STARTING ON RHS
2 3 2 3 2 3
® 70
WORKOUT 5 - ROUND 4
LEFT FOOT IN FRONT OF LEFT HAND CORNER

START ON LHS OF BASE
RIGHT LEG BAK & INLINE WITH NO. 9
1 9 9
Left Jab Double U/Cut
TWIST TORSO TO LEFT
8 4 8 4
Short Left Hook Right Hook Short Left Hook Right Hook
STEP ACROSS RIGHT FOOT
3 7 3 7
Left Hook Short Right Hook Left Hook Short Right Hook
4 X KNEES TO 10 & 11
® 71
WORKOUT 5 - ROUND 5
Note: Start with left foot directly in front and in line with BOXMASTER post. Right foot wide at
4 o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.
1 2 3 7
Left Jab Straight Right Left Hook Short Hook
RELOAD/RECOIL
4 6 3 2
Overhand Right Left U/Cut STEP ACROSS Left Hook Straight Right
& RELOAD
4 X KNEES TO 9
® 72
WORKOUT 5 - ROUND 6
1 2 3 7
REWIND RIGHT HAND 3 TIMES & RELOAD
5 9 4 3
Small step back clockwise to land R U/Cut to (5). Another step back clockwise so right foot
is at 6 o’clock to land R U/Cut to (9). RELOAD for a right hook to (4) and step right foot across
towards (3) and left hook.
4 3 4 3
Right Hook Left Hook Right Hook Left Hook
® 73
WORKOUT 5 - ROUND 7
1 2 1 2 1 2
6 5 6 5 6 5
6 x U/Cuts
SQUAT DOWN
12 12 12 12 12 12
JUMP BACK UP AND GO AGAIN
AFTER 1 MINUTE BEGIN NEXT EXCERCISE FOR 1 MIN
3 4 3 4 3 4
6 x Hooks
8 7 8 7 8 7
6 x Short Hooks
10 11 10 11 10 11
6 x Body Rips
® 74
TRAINERS NOTES
IMPORTANT
WATCH THE VIDEO
youtube.com/watch?v=6b9-1flxkPg
® 75
1 + 2 x20
3 + 4 x20
7 (WEAVE) 8 x20
6 + 5 x20
10 + 11 x20
SQUAT + 12 x20
9
Vertical Uppercut
® 76
WORKOUT 6 - ROUND 1
1 1 2
Left Jab Left Jab Straight Right
SWITCH STANCE TO SOUTHPAW (RIGHT FOOT IN FRONT)
2 2 1
Right Jab Right Jab Straight Left
BACK TO NEUTRAL STANCE
4 X U/CUTS TO 6 + 5
4 X KNEES TO 9
® 77
WORKOUT 6 - ROUND 2
1 2 6
RELOAD
3 2
Left Hook Straight Right
2 + 6 x6
Straight Right Left U/Cut
® 78
WORKOUT 6 - ROUND 3
2 3 2 3 2 3
SWITCH STANCE TO SOUTH PAW
1 4 1 4 1 4
Straight Left + Right Hook x 3
SWITCH BACK TO NEUTRAL POSITION
ADOPT CORRECT SQUAT STANCE
4 X STRAIGHT PUNCHES TO 12 + JUMP BACK UP
® 79
WORKOUT 6 - ROUND 4
1 2 3 2
STEP ACROSS TO 4
FAVOURING LHS OF BOXMASTER MAINTAINING A WIDE STANCE
4 8 10 8 4
Overhand Right U/Cut Body Rip U/Cut Right Hook
4 X KNEES TO 10 & 11 ACROSS BODY
® 80
WORKOUT 6 - ROUND 5
START ON RHS OF BOXMASTER, LEFT FOOT IN FRONT FACING NO. 4
4 2 1 3
Left Jab to all, float back foot around clockwise & change anges during combination.
STEP BACK DIRECTLY IN CENTRE, BEND KNEES
11 10 8 7 3 4
2 x Body Rips 2 x Short Hooks 2 x Hooks
® 81
WORKOUT 6 - ROUND 6
Note: Start with left foot directly in front and inline with BOXMASTER post. Right foot wide at 4
o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.
1 2 3 7
JUMP TO LHS
SPIN YOUR RIGHT LEG BEHIND YOU, PLACING YOUR RIGHT
FOOT AT 6 O’CLOCK, IN LINE WITH THE BOXMASTER POST
AND YOUR LEFT FOOT SHOULD BE IN THE TOP LEFT
HAND CORNER OF THE BASE, IN LINE WITH TARGET
(4). MAINTAIN CORRECT DISTANCE AWAY FROM THE
BOXMASTER.
9 8 4
TWIST TORSO
Right U/Cut Short Hook Right Hook
TO LEFT
6 5 6 5 3 2
4 x U/Cuts Left Hook Straight Right
® 82
WORKOUT 6 - ROUND 7
1 2 3
BOUNCE OUT
2 3 2 3 2 3
BOUNCE OUT
5 3 5 3 5 3
Right U/Cut + Left Hook x 6
BOUNCE OUT
4 3 4 3 4 3
Left U/Cut + Right Hook x 6
BOUNCE OUT
® 83
TRAINERS NOTES
IMPORTANT
WATCH THE VIDEO
youtube.com/watch?v=M7EE4XoVmeo
® 84
1 + 2 x20
3 + 4 x20
7 (WEAVE) 8 x20
6 + 5 x20
10 + 11 x20
SQUAT + 12 x20
9
Vertical Uppercut
® 85
WORKOUT 7 - ROUND 1
1 2 3 5 3 2
Left Jab Straight Right Left Hook Right U/Cut Left Hook Straight Right
® 86
WORKOUT 7 - ROUND 2
1 4 6
Left Jab Right Hook Left U/Cut
2 3 2
Straight Right Left Hook Straight Right
5 3 2
Right U/Cut Left Hook Straight Right
® 87
WORKOUT 7 - ROUND 3
1 2 3 2
STEP ACROSS TO 3
FAVOURING RHS OF BOXMASTER, MAINTAINING A WIDE STANCE
3 5 11 5 3
Left Hook U/Cut Body Rip U/Cut Left Hook
4 X KNEES TO 10 & 11 ACROSS BODY
® 88
WORKOUT 7 - ROUND 4
START ON RHS OF BOXMASTER IN BOXING STANCE FACING NO. 4
4 2 1 3
Left Jab to all, float back foot around clockwise & change angles while punching
9
Right U/Cut up the middle
SWITCH STANCE TO SOUTHPAW ON LHS OF BOXMASTER FACING NO.

3
3 1 2 4
Left Jab to all, float back foot around clockwise & change angles while punching
9
Left U/Cut up the middle
SWITCH STANCE BACK TO ORTHODOX FACING

NO. 4 AND GO AGAIN
® 89
WORKOUT 7 - ROUND 5
1 2
BOUNCE OUT
3 4 3 4 3 4
6 x Hooks
BOUNCE OUT
8 7 8 7 8 7
6 x Short Hooks
BOUNCE OUT
10 11 10 11 10 11
6 x Body Rips
2 X KNEES TO 9
® 90
WORKOUT 7 - ROUND 6
Note: Start with left foot directly in front and inline with BOXMASTER post. Right foot wide at 4
o’clock so that you can access target (7) easily. Maintain correct distance from BOXMASTER.
1 2 3 7
JUMP TO LHS
SPIN YOUR RIGHT LEG BEHIND YOU, PLACING YOUR FOOT AT 6
O’CLOCK, IN LINE WITH THE BOXMASTER POST AND YOUR LEFT
FOOT SHOULD BE IN THE TOP LEFT HAND CORNER OF THE BASE, IN
LINE WITH TARGET (4). MAINTAIN CORRECT DISTANCE AWAY FROM
THE BOXMASTER.
9 9
Double U/Cut up the middle
TWIST TORSO TO LEFT AFTER LANDING THE SECOND (9) SO THAT

YOU CAN ACCESS (8) EASILY
8 4 8 4 8 4
Short Hook Right Hook Short Hook Right Hook Short Hook Right Hook
® 91
WORKOUT 7 - ROUND 7
HOOKING AND RIPPING DRILL

START ON LHS OF BOXMASTER, RIGHT FOOT IN LINE WITH
BOXMASTER POST, DIRECTLY BEHIND NO. 9. LEFT FOOT DIRECTLY
ACROSS TO LHS
4 8 10 8 4
Right Hook Left Short Hook Right Body Rip Left Short Hook Right Hook
(continuous - next is 8, 10, 8, 4, 8, 10 etc.)
CALL OUT CHANGE – FLURRY OF U/CUTS – 6,5,6,5

MOVING OVER TO RHS SO LEFT FOOT IS IN LINE
WITH BOXMASTER POST, DIRECTLY BEHIND NO. 9
RIGHT FOOT SHOULD NOW BE DIRECTLY ACROSS TO RHS – FEET IN
LINE SHOULDER WIDTH APART
3 7 11 7 3
Left Hook Right Short Hook Left Body Rip Right Short Hook Left Hook
(continuous - next is 7, 11, 7, 3, 7, 11 etc.)
CALL OUT CHANGE – FLURRY OF U/CUTS – 6,5,6,5

MOVE BACK OVER TO LHS SO RIGHT FOOT IS BACK IN LINE WITH
BOXMASTER POST ETC.
® 92
NOTES:
® 93
®
CERTIFICATION OF ATTENDANCE
This is to recognize
For successful completion of
BOXMASTER® INSTRUCTOR WORKSHOP
Date of Training Master Instructor Rai Fazio Certified

WORLD HEADQUARTERS www.corehealthandfitness.com
4400 NE 77th Avenue, Suite 300 Vancouver, WA 98662
Corp +1 (800) 228 6635
EMEA HEADQUARTERS www.startrac.com/europe

Unit 4, The Gateway Centre, Coronation Road
Cressex Business Park, High Wycombe, Bucks HP12 3SU United Kingdom
Tel +44 (0) 1494 688260 Fax +44 (0) 1494 688269
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Tel +86 (0) 592 624 8296
WEST COAST SHOWROOM

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Corp +1 (800) 228 6635
EAST COAST SHOWROOM

8401 Southern Blvd. Youngstown, Ohio 44512
Corp +1 (800) 228 6635
® 97
©2016 Core Health & Fitness LLC. All rights reserved. StairMaster and the StairMaster Logo are registered trademarks of Core Health & Fitness, LLC. Schwinn is a registered
trademarks of Nautilus Inc. used under license to Core Health & Fitness LLC. BoxMaster is a registered trademark held by Fightmaster Pty Ltd COMPANY AUSTRALIA.

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Welcome Note From Rai Fazio 1

BoxMaster Floor Plan Options 4

Basic Exercise Physiology 7

Key Body Positioning 9

How To Throw Each Punch 11

Additional Boxing Movements 19

How To Throw Combination Punches 21

BoxMaster Coaching Skills 24

Examples Of Active Recovery Exercises 28

Punch Positions for Each Pad 29

Boxing training is said to be one of the toughest

The BoxMaster® has taken boxing style training

The art of teaching someone to throw a correct

Enjoy the course and keep boxing on!

The key areas you will go through include:

GET READY FOR THE BOXMASTER EXPERIENCE!

WHAT IS THE BOXMASTER?

WHY IS THE BOXMASTER NEEDED?

HOW DOES THE BOXMASTER WORK?

HOW DOES IT REDUCE THE RISK OF INJURY?

WHO DOES THE BOXMASTER CATER TO?

BoxMaster Units BoxMaster® Rounds Posters Group 1

Approx Approx. 16 ft.

BoxMaster® Rounds Posters

3 levers to adjust the

BOXMASTER CORRECT HEIGHT

the body energy systems

AEROBIC ENERGY SYSTEM (OXIDATIVE)

atp-pc (phosphagen) system

ANAEROBIC (LACTIC ACID OR GLYCOLTIC) SYSTEM

Percent of total energy

The table below covers each system and their benefits.

Aerobic Oxidative System Anaerobic Glycolytic System ATP/PC System

Potential benefits of increasing a persons cardiovascular capacity includes:

• Place feet a little more than shoulder width apart.

If a client is left handed the stance is called the SOUTHPAW

• Bouncing on toes forward & back.

Pad Targets: Pad 1

Pad Target: Pad 2

right hooks (foot movement)

Pad Targets: Pad 3 = High Left Hook

• Resume correct distance and stance.

Pad Targets: Pad 4 = High Right Hook

• Resume correct distance and stance.

Pad Targets: Pad 5 Right uppercut

The left uppercut relates to target number 6 and is a diagonal uppercut.

The right uppercut relates to target number 5 and is a diagonal uppercut.

• The vertical uppercut is to be delivered to target number 9 with either

left rip (aka low body hook)

• The left rip is a semicircular punch.

To gain extra power in executing a ‘Rip’ punch?

• To progress this combination, use 2+3+2 or Southpaw use 1+4+1

• To progress this combination, use 6+5+3+2 or Southpaw use 5+6+4+1

checklist for class delivery

Check appropriate clothing and footwear

5. Laces tied up correctly

7. Check wraps and gloves are in good condition

11. Pair participants in groups of 2 — of similar heights (if possible)

WARM UP MAIN BODY COOL DOWN/STRETCH

cool down (3-4 minutes)

Chest Triceps Shoulders Forearms

instructing in the gap area