The Time-Tested Entry Level Training System to build boxing skills and a fighter's fitness
If you can spare 60 minutes, 3 times per week, and you want to create a lasting skills and fitness development regime, then you need to read on...
Before we go any further though, you should know that this is not for everyone.
If you can't commit to the deliberate practice required, this is not for you.
If you are not willing to deal with the frustration of feeling awkward and clumsy, and come back the next day and do it all again, this is not for you.
If you are not willing to begin at the beginning, to build your foundations with determination and honesty, this is not for you.
If you are willing to show up and do the work, this is the perfect training system to get your skills and fitness where you want them to be.
Exactly what you get in this package
- 3 hours and 30 minutes of detailed and precise coaching videos across 47 individual lessons
- An authentic, logical and structured 7-phase boxer's training session:
- Phase 1 - The Warm Up
- Phase 2 - Boxing Drills
- Phase 3 - Shadow Boxing
- Phase 4 - Heavy Bag
- Phase 5 - Jumping Rope
- Phase 6 - The Ton Up
- Phase 7 - The Warm Down
- A 148-page book providing additional structure and quality content
- 16 audio training companions
- 13 Training Aid Posters
- 4 high quality bonus downloads
Real boxing training for Real results
Master footwork, execute clinical combination punching and become a defensive genius, being as elusive as you are dangerous. Get a super-fit, ultra-toned physique and get under the skin of boxing, bringing the wonderful simplicity of this sport into your life. With the right attitude you can achieve amazing results.
- Build a smooth fighting style
Learn the secrets of building a slick, precise and highly effective boxing style. You will be able to combine a range of skills in a structured and easy-to-learn way. With this expert boxing coaching you will astound yourself with your accelerated progress. - Develop smooth combinations and super-slick footwork
Establish a rich and varied training session and quickly develop pinpoint punches combined with footwork brilliance and the endurance to back it up. - Give yourself a fighter’s physique
Watch excess weight fall away to reveal a honed and powerful body capable of delivering the big shots and turning heads at the same time. - Learn to hit and not be hit
Experience the amazing feeling of knowing that you can deliver powerful and accurate combinations of punches whilst being defensively solid. - Undertake a training session that lasts under an hour
This is the ultimate in manageable and workable skills and fitness development regimes, easily fitting into a busy lifestyle and very sustainable in the longer term. - Experience supercharged levels of motivation
Developing genuine skills means that you constantly look fowrard to your next workout driving a real feel good factor. - Watch your punching power go through the roof!
Experience a massive power-to-weight ratio increase. Before you know it, you’ll be punching well above your weight. - Create your own gym at home
Get the knowledge to put together a practical training space in your own home. It’s cheap and you don’t need a big space; this can be your very own gym where you can achieve great things. - Learn to be your own coach
Gain the knowledge and keen eye to become a coach, able to identify areas of improvement in your style and be able to put in place corrective measures. - Get access, right here, right now
Get instant access to your Boxing Training Foundation from anywhere that you can get an internet link, or alternatively download what you need to your home computer, all filmed in HD. - Become a member of an exclusive club
Become a lifetime member of an exclusive club, gaining access to further learning opportunities, follow up videos and having a place to go to ask any questions or get support.
How it Works
The Boxing Training Foundation session consists of 7 phases that you will complete in under an hour. Each phase is designed to provide the most authentic on-line boxing training session. This is a truly interactive digital coaching experience that will shape your boxing approach for years to come.
- Phase 1 - The Warm Up
Phase 1 is the Warm Up. I give a full demonstration of a boxing-specific warm up, a warm up that will prime you for a top performance during your session. We work through various warm up drills that give a full-body session, ensuring that the risk of injuries is minimized and the cardiovascular system and muscles are ready for the challenges of the session.
- Phase 2 - Skills Development
This is where we start the process of learning the technical skills, and boy is there lots of insights and methods to enable an accelerated path to learning how to box. We have an extensive range of 8 core skills, 5 foundation drills and 10 mobility drills all of which have a consistent method of delivery. The core skills give you the individual skill elements, enabling you to master each individual skill to perfection. The foundation drills are designed to develop your ability to combine punching and movement seamlessly, the most challenging aspect of learning the sport. The mobility drills enable you to combine footwork and body movements to help make you elusive and highly controlled. The drills also combine so that the variations available as you develop are pretty much endless.
- Phase 3 - Shadow Boxing
Onto that most vital of boxing training activities, shadow boxing. I'll describe how to apply the skills that you have encountered in Phase 2 and use shadow boxing to enhance and sharpen these skills. You'll get insights here that are simply not available elsewhere. Enjoy moving around effortlessly with slick footwork and subtle body movements, all the time firing salvos of perfect shots. This shadow boxing session will allow you to understand why boxers love to shadow box.
- Phase 4 - The Heavy Bag
Phase 4 is when we start really showing off by using the heavy bag. You may notice that I chose the word 'using' and not 'hitting'. There's a lot more to a heavy bag than just hitting it, and you'll appreciate this after working through Phase 4. Again, the skills from Phase 2 are re-emphasized and this really does help with the speed and quality of your development. You'll be working the heavy bag like a pro in no time at all!
- Phase 5 - Jumping Rope
Phase 5 is a complete tutorial to enable you to learn to jump rope like a demon in double-quick time. And bear in mind, some estimates are that you can burn as many calories in 10 minutes of jumping rope as you can in a 45 minute run. It's also an excellent way to improve your upper and lower body co-ordination, vital in boxing. In short, jumping rope is an amazing tool for your boxing fitness bag, and after watching this tutorial you'll have the whirring of the rope mastered sooner than you think.
- Phase 6 - Strength Training
Phase 6 is your introduction to boxing strength training. I'll demonstrate how to use the boxer's 'Ton-Up', 10 exercises that will build the core strength that will enable a continual increase in your power-to-weight ratio. An added bonus is a toned and powerful physique...that will do no harm I'm sure! The Ton Up is another element of the Boxing Training Foundation that can be adapted in many, many ways, and I'll describe exactly how!
- Phase 7 - The Warm Down
It's time for the warm down and flexibility work out. I demonstrate a range of boxing-specific stretching exercises that improve your muscle flexibility, range of movement and your resistance to injury. I cannot emphasize enough the importance of flexibility as a fighter. A flexible fighter is much more likely to hit hard, and undertaking a structured flexibility workout will pave the way. It's a wonderful way to complete our session.
What's in this for you...
- Why a boxer's fitness regime is so super-effective at getting results
- The truth about why boxers require an all-round level of fitness over a prolonged period
- How to get the very best results from a structured training session
- The 7 pieces of equipment that I recommend to get the most from a boxing training session
- The 4 golden rules to follow to give you the greatest chance of success
- Why you should always end your training run with a 30 second sprint
- The simple rules that can help you manage your nutrition
- 5 ways to describe range in boxing and how it will support your development
- How to turn your 'flinch reflex' into an expert response
- How an 8 minute warm up can maximise your performance
- The 8 core skills that build the foundation of your boxing style
- Learn how to find the complementary mechanics of skills to join sequences together in an easy-to-learn way
- The 5 faults that you must avoid when in your boxing stance
- Why the jab is your most important punch and the 4-step sequence to perfection
- How to maximize the stopping power in your straight punches
- How 5 foundation drills can lead to controlled and powerful punching and movement
- Learn to be elusive with 10 mobility drills that combine slips, rolls, ducks and footwork
- How to avoid using shadow boxing as practice for missing the target!
- Get the direct path to becoming a real operator on the heavy bag
- The 5 key steps to mastery of jumping rope
- The 10 exercises that boxers use to build strength and endurance without the need for weights
- Why flexibility and static stretching can minimise the risk of injury and increase your punching power
- The Killer Jab Masterclass (bonus download)
- Southpaw vs Orthodox Explained (bonus download)
- 10 Equipment Essentials for Boxing Success (bonus download)
- The Beginner Boxer Toolkit (bonus download)
What People Are Saying:
Jim, Indianapolis, IN, USA
"Fran's Boxing Training Foundation is outstanding. As someone most interested in the fitness and exercise aspects of boxing, I had tried other programs and always got bored and frustrated with the lack of attention to mechanics and skills. But the Boxing Training Foundation is a perfect combination of a good workout and the enjoyment that comes from learning a true craft."
Rick Bedard, USA
"I Just wanted to let you know how much I’ve enjoyed your Boxing Training Foundation program. As a 60 year old boxer I’ve been in and out of many gyms, each with trainers who have their own styles of teaching. In the end, the most successful trainers reinforce fundamentals no matter the experience level of the boxer. Your approach does just that. I have especially benefited from your footwork drills. My balance is better, punches more powerful and workouts more enjoyable. Thanks for sharing your knowledge and experience!"
Chris, MA, USA
"Like a lot of folks (I imagine), I took an interest in boxing without knowing where to start. The Internet is an amazing resource, but I often found myself confused by the sheer amount of information. For me, the Boxing Training Foundation has been great. Fran starts you off at the start (whoa) without making any assumptions about your level of skill or fitness. He begins with the proper boxing stance and goes from there — and aside from the boxing itself, he also covers the equally important subjects of running, jumping rope, calisthenics, etc. to really make a healthy capable athlete. For my money, the BTF has been the best way to get into the fundamentals of boxing, literally from the ground up. Fran has taken a lifetime of information, cooked off the unneeded fat, and left us with a lean mean guide to truly learning the crucial basics of boxing."
Brian Neary, Wigan, UK
"Would wholly recommend the Boxing Training Foundation for all levels of interest in Boxing and/or fitness. I joined at the very beginning of lockdown looking towards White Collar Boxing for Cancer Research and feel I have benefitted immensely from the drills and fitness I have gained over the past 12 months. No matter what your goals are , whether to begin your boxing journey or just to gain confidence and fitness ( I'm 61 and the fittest I've been for quite a while and I used to run marathons ), this foundation is second to none."
William, MD, USA
"I love the program for two reasons :
- The training program keeps me interested in exercising. I feel like I’m building toward something.
- I you are a boxing fan like I am, the added bonus of the program is that Fran does a superb job explaining what a different fighters a doing in the ring. I actually look at boxing differently."
Marta M, Ottawa, Canada
“(Boxing Training Foundation) is a wealth of video resources, arranged in a logical, step-by-step manner, providing essential tools for any aspiring boxer. Each video is concise and addresses a specific learning point, with an accompanying written summary.
I have had the privilege of first reading Fran Sands’ book “The Beginner Boxer Toolkit”, watching his many Youtube instructions, and eventually working together online. Look no further, if you’re searching for solid fundamentals, straight-to-the-point tips, and sincere encouragement in your boxing journey!”
Pierre, Switzerland
"Boxing Training Foundation is a comprehensive manual, a series of motivational videos, practical tips and even philosophical insights into the art of boxing. Every possible technical aspect of boxing is covered in great detail. As part of the system, regular personal emails from Fran provide me with suggestions on what I might focus in my training during a particular week. With this, boxing, even when practiced alone, never gets boring, in fact I feel I am making progress both in my technical ability and certainly in my overall fitness. I am confident this training will result in more fun at sparring too (once we get out of Covid restrictions here).
The Boxing Foundation is for those who are want to engage seriously in boxing, grow their fitness level and never get bored doing it."
Lee, Hertfordshire, UK
"I have been a member of Boxing Training Foundation and Close Range Fight Control for about 3 years now.
As a man in my mid 40s who uses boxing skills for fitness and for self defence I have found both packages to be a wealth of information.
Boxing is such a huge subject with so much to learn, Fran’s method of describing things is clear and concise."
Alexander, Russia
"I did a lot of sports all my life and boxing among them.
When I saw Fran's videos on the youtube I was impressed by his technique and understanding of the "sweet science". So I subscribed to his channel and soon bought two parts of his training course for my younger son who does boxing with a private coach two times a week in addition to other activities. The same as I.
I liked these videos very much. Frank is a great coach and no doubt about it. After following his instructions for some time we both improved our skills and techniques very much. Our coach who is a former champion of Russia is very proud of our progress because he takes it to his credit.
By the way the price of both parts of the course is equal to what we pay for three hours with our instructor. And in my opinion it's worth every penny of it."
Mickey G, New York, NY
"For those not involved with a live in-person boxing class or coach your boxing program is the most clear, concise, comprehensive boxing program available on the internet. Boxing skills are explained and demonstrated perfectly in both video and written form and you provide the opportunity for feedback and questions to be asked and you do answer them.
This program has helped me become a better coach. I recommend it to all my students as well as anyone i meet that wants to use online tools for boxing and fitness. It is by far the best value available on the internet and gives you as close to 'private' lessons as you will come."
