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White Collar Boxing Training – What to expect and how to prepare for it

Would you purchase a car without test driving it first? Probably not because you’d have no idea what to expect when you purchase it. The same way that you may only sign up for White Collar boxing if you know what to expect during training and know that there are ways you can physically and mentally prepare yourself to start.

Let’s dive straight in.

To begin

Your White Collar boxing training starts out with you and up to 4 other beginners in the session with you. You’ll all have less than six months experience. You’ll be exposed to a variety of classes that will teach you important skills such as timing, using distance, using angles and landing effective strikes!

What most people fear is getting beaten up and bruised, then having to face the working world. With carefully guided professional training and top class trainers, your exposure to contact during the program will slowly increase as you gain confidence and your body is conditioned for the contact – and how to anticipate it. You don’t need to worry about going to work with black eyes or fat lips, it just won’t happen!

Fitness Levels

As you can imagine, the training will be a gauntlet designed to get you into shape, and to get everyone off to a flying start it would be best to know if your base level fitness is on par.

This will also give you a benchmark to assess how the 12 weeks have physically impacted you. You’ll also feel a little more confident stepping into training with a better understanding of yourself.

To determine if you are able to start training without any preparation there are two simple tests you can run on yourself to evaluate your fitness levels.

  1. Cardio – Start with a five-minute jog to warm up. Then you will have to do 3 two minute rounds with a one-minute rest in-between. Run hard for 2 minutes (do not sprint) then take a minute break, repeat 3 times. If you’re not on the floor gasping for air then you’re good.
  2. Shoulder Stability – Test this with two simple push-up routines. If you can do 10 shoulder tap push-ups followed by 10 T-push-ups without falling flat then your shoulder stability is good enough to get started.

If you weren’t able to complete these tests then it’s time to work on your fitness levels before stepping into class for your first session.

Let us know how you did and we’ll give you a routine that’ll get you ready in no time.

Mental State

The training routine and program require you to be fully committed to the outcomes that you are looking to achieve. You, your team and your trainer are all investing in the program to gear you up for White Collar Boxing. Since it is not only you involved here’s what you need to be prepared for;

  • Dedication and Commitment – You will need to commit to 2-time slots per week. These training sessions are crucial and by missing more than three sessions over the twelve weeks you’ll forfeit your chance to compete. Missing any of your sessions means you will not only be letting yourself down but also your trainer and training partners. Victory is reserved for those willing to pay the price, and we’re not training losers.
  • Discipline and Motivation – In order to reach the goals that you set out for yourself, you will need to forsake everything that would hold you back from these achievements. This means having the discipline to ensure you get enough sleep and also to refrain from eating and drinking anything that you shouldn’t be.

We will all work to make sure you stay motivated to keep yourself performing at your peak. Your body and your mind will thank you for it. Read more the extra work you can do to improve outside of class here.

Start stocking up on easy, healthy recipes, get your meal-prep game on and start getting into a routine.

Support system

We’re not going to lecture you about how to juggle your work-life balance but having a good support system in place that allows you to find a happy balance helps when taking up any new activity.

Let your friends and family know that they must respect your time commitments and refrain from encroaching on these – and most importantly not giving you hell if you can’t make brekkie with the boys because you have a session – they’ll forgive you when they have front row seats to your first fight!

It’s also important to stress that training for White Collar Boxing is a commitment similar to your wife’s 9 am Saturday morning yoga class or your son’s rugby practice – this puts your time commitment in a context others can understand and support.


Training is essential and you should see it as you would any other important meeting. Pencil in the time slots for your training to ensure that your work schedule is never taking second place to your training but rather that it is shifting around it, to allow you the time to invest in your own physical and mental development – you should be setting up meetings for you and your future white collar boxing status.

You might think that taking time out of your day for training will make you sluggish, less productive and cause you to fall behind on deadlines. In fact, the opposite is true.

According to HuffPost:

“Over a shorter time-frame, an exercise routine can give you more energy throughout the day. Most of your cells contain components called mitochondria, often referred to as the cell’s “power plant.” Mitochondria produce the chemical that your body uses as energy, known as ATP. Physical exercise stimulates the development of new mitochondria within your cells, meaning that your body will be able to produce more ATP over time. That gives you more energy to exert yourself physically, but it also means more energy for your brain, boosting your mental output.”

If we’re talking in numbers here, you can expect to see around a 167% return on your investment – Google it.

Getting your schedule right ties into preparing your mental state. Before you even start your first class, book these slots out.

If there’s anything else that will make you feel more confident about stepping into your first white collar boxing session, contact us and we’ll give you all the answers!

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