Exceptional experience
Passionate coaches
 Guaranteed results
 Great atmosphere

Can you handle the heat in the ring?

White Collar Boxing  – it’s not an underground club and we’re not going to ask you to pick fights with strangers. What we will ask you though, is whether you can handle the heat (and yourself) in the ring.

Who is White Collar Boxing for?

You don’t need to be selling soap or have insomnia in order to justify taking up White Collar Boxing.

The sport is aimed at white-collar professionals in their 20’s to 40’s, looking for an outlet and a way to use their boxing skills competitively instead of ending their experience when class is over.

White Collar Boxing is for the guys (and girls) who are white collar professionals that thrive on competition and perform their best when there’s a goal in site. Our program, for example, prepares you over 12 weeks to step into the ring and experience a real white collar boxing fight. With the prep, the spotlight, the entrance music, the weigh-ins and the whole nine yards like a real boxing match.  

What to expect during training

There are 2 main reasons why participants are often hesitant to start White Collar boxing:

  1. The fear of being ‘the new guy/gal’ and getting bullied and beat up.
  2. Going to work with black eyes or bloody lips

We’re here to lay it all out for you so there are absolutely no surprises.

When you start your beginner to White Collar training program, you’re grouped with up to 7 other beginners – you’re all rookies and there is zero chance of you being shown-up or paired up with a malicious partner.

Contact during training will start off lightly and over the next 12 weeks, it will gradually increase as you become more comfortable and conditioned. Your experienced, professional coach will help you develop skills, techniques and reflexes that’ll give you a major advantage in the ring. They will also ensure that you’re protected during training to avoid bloody noses and black eyes when you need to go to work.

By the end of the 12 weeks, you’ll feel confident about stepping into the ring equipped with skills and abilities and a support team waiting to congratulate you when the fight is over.

The rules of White Collar Boxing

You have your day job – you’re a white collar professional. Once the fight is over, you’re going to have to return to work, face clients and your in-laws. The rules are tailored to suit the fact that you cannot train like a professional boxer or an Olympic hopeful.


Bouts are usually three 2-minute rounds (“3×2” format), unlike the longer three 3-minute rounds (3×3) in the Amateur Code for men and 4×2 format for women.

Contact levels:

Contact during a fight is heavily moderated and protection is non-negotiable.

Sixteen-ounce gloves are standard in the white-collar-boxing ring in order to protect competitors from heavy blows and hand injuries. Headgear, groin protectors, and mouthguards are obligatory requirements inside the ring


Just like your training, you will be paired up against an opponent with the same experience as you. You’ll have a fair fight.

Improving outside of class

With 2 lessons, twice a week – you have plenty of time outside your program to work on your skills and condition in preparation for a fight.


As a fighter, your biggest goal should be obtaining lean muscle mass. To achieve this, you’ll need to focus on consistency within your diet – eating the right foods regularly throughout the day in small portions. When you start with us we can give you a meal plan for the duration of your program.

Our simple tips include:

  1. Eat more vegetables
  2. Eat less garbage
  3. Cut down on milk, sugar and bread.


Your trainer will give you homework each session to practice and develop your own skills in your own time. You can also supplement the skills training with roadwork & other forms of physical activity on your non-training days.


According to Sports Lab: “Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day.”

Ask anyone with a fitness tracker – deep sleep makes up for only about 12-23% of your sleep cycle. This is the sleep stage that physical recovery takes place. If you’re not getting the recommended about of sleep, you’re doing your body a severe injustice for rest and recovery – not only physically, but mentally too.

Explaining White Collar Boxing to friends and family

There are many reasons why you’re considering white collar boxing. You’re looking for one, or a combination of the following:

  • To test yourself in a real fight in a controlled environment.
  • To push yourself with competition.
  • To see how far your skills have progressed.

So you know why you want to try it out. Your significant other (and even kids), may not get it.

Here’s how you can explain it to them (please take the tips respectively – we don’t want you telling your kids that if you don’t take up a new sport you’re going to start drinking every afternoon with their best friend’s parents):

  1. Explain the motivation Some people take up white collar boxing to fill a void or counter-act dissatisfaction they’re experiencing in other facets of their lives. Some people find their thing is running, others enjoy soccer, some enjoy good ol’ fashioned intelligent violence.
  • ReassureThe biggest concern of others would be your safety. Knowing what you know about the length, moderation and opponents of WCB you’ll be able to reassure them.
  • InviteOpen the invitation for your friends and family to come and watch you in action to see what you’ve been working for! It’ll definitely be one-up from ‘accountant of the month’.

For anything else you need to know about White Collar boxing, pop us an email or leave us a comment in the thread below.

Until then, we look forward to seeing you on day 1 of your Beginner to White Collar program.

We use cookies on our website to see how you interact with it. By accepting, you agree to our privacy policy and the use of such cookies.