Group Class Manual - Craft Boxing Trainer Curriculum

WWW.CRAFTBOXING.COM 1

Group ClassCraft Boxing Trainer Curriculum

Group Class Manual

WWW.CRAFTBOXING.COM

Table of Contents

Module 1: Introduction…………………………………………………………………………….……………………….………..…………….…..........3

Module 2: Class Types………………………………………………………………………………………………………..………………….…….........4

Module 3: Class Styles…………………………………………………………………………………………………….....………………..…............7

Module 4: Class Formats …………………………………………………………………………………………………….....………………..…...9

Module 5: Executing a Class……………………………………………………………………………………..……………………………………..............10

Module 6: From Good to Great ……………………………………………………………………………………..…………………………………….............15

Module 7: How to Use the App ……………………………………………………………………………………..…………………………………….............17

Group Class Craft Boxing Trainer Curriculum

2

At Craft Boxing, we want to create a welcoming environment where everyoneexperiences a fun yet effective and authentic boxing workout. Craft Boxinggroup classes are designed to teach the basics of a true boxing workout in avariety of classes that incorporate bagwork, shadowboxing, technique, cardio,strength training, and/or conditioning. The group classes are broken down intotypes, formats and styles. The four different types are Shadowboxing, Bagwork,Bodywork and Fundamentals. The two different formats are traditional andcircuit. Lastly, the five different styles are Boxer, Puncher, Brawler, Counter-Puncher, and Boxer-Puncher. They are explained more in detail below.

3

Module 1: Introduction

Craft Boxing Trainer Curriculum Group Class

There are four class types: Shadowboxing, Bagwork, Bodywork andFundamentals. In this module, we will break down these types in more detail.

Class Durations and Rounds:Each class can be either 30 minutes (express) or 45 minutes (standard). Expressclasses are 8 rounds and standard classes are 12 rounds.

Round Types:Craft Boxing’s round types are authentic to the training program a professionalboxer undergoes when preparing for a competitive fight.

Shadowboxing: Rounds that consist of throwing punches and combinationswithout hitting a bag. Boxers often use a mirror to critique their own technique.Not only do these rounds develop endurance, but they also perfect techniqueand strategy by using the mirror to visualize a real opponent.

Bagwork: Rounds of offense and defense on a bag. Bags may include heavybags, uppercut, and/or double end bags. While technique is always important,the purpose of bagwork is to improve power and conditioning.

Bodywork: The purpose of Bodywork is to develop a boxer’s core, conditioningand functional strength. Bodywork rounds are programmed with bodyweightexercises and resistance training equipment, such as dumbbells, kettlebells,medicine balls, and resistance bands.

Module 2: Class Types


4

Classes:Shadowboxing

The Shadowboxing class is a high intensity cardio workout that focuses onmoving your body like a real boxer. In this class, you will work on footwork,coordination, technique, power, endurance, and rhythm.The Shadowboxing classtype consists primarily of shadowboxing rounds, with a few bodywork rounds in45 minute classes. It can be executed without any equipment, but can alsoincorporate strength equipment. In this class, we build on our learnedfundamentals and combine skills into real life simulations. It is here that we canteach individuals how things could unfold in sparring or a bout, even though it’sunlikely that class participants are preparing for either. Your fighters can breakdown movements, as much as they need, and learn how to be their own critic bythe use of a mirror. Simultaneously, they can start bringing life into theirindividual style. It’s important to remember, as a coach, boxing will not look thesame on everyone. We should encourage individuality while still holding ourfighters to the standard of good technique and solid fundamentals.


5

Shadowboxing Class Structure

Warm Up - GeneralWarm Up - PunchesWarm Up - ShadowboxingShadowboxingShadowboxingShadowboxingShadowboxingShadowboxingShadowboxingBodyworrkBodyworkBodywork

Introduction1.2.3.4.5.6.7.8.9.

10.11.12.Cool Down


6

Bagwork

The Bagwork class is a high energy class where you will throw boxingcombinations from real fights. You will learn how to put “weight” behinddefense and punches while learning how to move with the bag. Bagwork is agreat way to condition your entire skill set from boxing technique andcombinations, to shoulder endurance and core strength. The Bagwork classtype consists primarily of bagwork rounds, with a few bodywork rounds in 45minute classes. In this class, we put our skills to the test. We challengeparticipants to transfer the fundamentals to the bag. Here we can work onputting “weight” behind defense and punches while learning how to move withthe object. For example, an entire bag round can be focused solely on footworkby having participants push the heavy bag and learn how to manage distance.More obvious is using the bag to practice combinations and work on technique.Lastly, the bag is a fantastic way to condition the entire skill set fromcombinations, shoulder endurance, and core training.

Bagwork Class Structure

Warm Up - GeneralWarm Up - PunchesWarm Up - ShadowboxingBagworkBagworkBagworkBagworkBagworkBagworkBodyworkBodyworkBodywork

Introduction1.2.3.4.5.6.7.8.9.

10.11.12.Cool Down

Bodywork

The Bodywork class is a boxer’s strength and conditioning training. This sweat-inducing cardio and strength workout focuses on increasing balance,coordination, agility, and endurance. It consists solely of bodywork rounds,which means you’ll be teaching strength and cardio movements only. We work tocreate a solid base to give individuals the best physical advantage to absorb thecraft. A bodywork class can focus on endurance, explosiveness, strength, orother aspects of boxing. We can combine these elements within one class or wecan use one element per class. For example, if you wanted to train the explosiveelement of boxing, your class would focus heavily on plyometrics to conditionthe “in and out” style of fighting.


6

Bodywork Class Structure

Warm Up - GeneralWarm Up - PunchesWarm Up - Movements ShadowboxingShadowboxingShadowboxingBodyBodyBody Body Body Body

Introduction

1.2.3.4.5.6.7.8.9.

10.11.12.Cool Down

Fundamentals

The Fundamentals class represents an authentic boxing training session. Thisclass type consists of all of the fundamentals of boxing training, includingshadowboxing, bagwork and bodywork. Your participants will experience what aprofessional boxer would do in preparation for a fight, all in one class.Shadowboxing rounds will focus on technique and endurance, bagwork roundswill focus on power and conditioning, and bodywork rounds will focus on core,conditioning and functional strength.


6

Fundamentals Class Structure

Warm Up - GeneralWarm Up - PunchesWarm Up - ShadowboxingShadowShadowShadowBagsBagsBagsBodyBody Body

Introduction

1.2.3.4.5.6.7.8.9.

10.11.12.Cool Down

There are 5 different styles of boxing that we apply to our classes. They consistof: Boxer, Puncher, Brawler, Counter-Puncher, and Boxer-Puncher. The stylesprovide an authentic way to add creativity and variety to our classes.

Boxer: The boxer style is your classic, “old-school” style of fighter. It embodies the age-old phrase “Hit and don’t get hit.” The boxer has endurance that is unmatchedand is always prepared to go the distance. Boxers want to score points andthrow multi-punch combinations, therefore they want to keep their opponent atarm's length and at the end of their punch. The boxer moves seamlessly aroundthe ring and one can, more often than not, find them moving along the perimeterof the ring without hugging the ropes. Some other characteristics of the boxerstyle include rarely changing strategy, setting traps against opponents, andforcing opponents to change their game plan. Famous boxers include: Williw Pep,Muhammad Ali, Lennox Lewis, and Tommy Hearns, and Oscar De La Hoya

Puncher: The puncher, also sometimes called the slugger, is known for great power andstrength. They are in constant search of that one shot that will knock out (KO)their opponent. Due to the amount of bouts that often result in a KO, one mayfind a puncher has limited endurance. This style isn’t concerned with winning onpoints and has the objective to “be first.” Generally, punchers tend to havestrong chins due to the way they are looking for that opening to land thatpowerful punch and may “take some to get some.” Famous punchers include:Sonny Liston, George Foreman, Joe Louis, and Archie Moore

Brawler:The brawler has top level conditioning, power, and grit and pushes the opponentto their limit. They are constantly pressing and testing their opponents'conditioning with unconventional style. They maintain a goal of throwing theiropponent off their game plan as well as forcing said opponent to work harderthan they had planned. Famous brawlers include: Mike Tyson, Julio CaesarChavez, Roberto Duran, Joe Frazier, and Rocky Marciano

Module 3: Class Styles


7

Counter- Puncher:The counter-puncher has speed, accuracy, balance, agility, and solid reflexes.They are often coined with the phrase “make them miss, make them pay.” Thecounter-puncher lies in wait while the opponent makes the first move so theycan react. They also want to make opponents second guess themselves andhesitate to throw off their rhythm. Famous counter-punchers include: Prince Naseem Hamed, Floyd Mayweather,Charles Burley,

Boxer-Puncher (Fighter):Boxer-puncher and fighter can be used interchangeably to describe this style.This individual is known for being well-rounded, can do anything in the ring, andadjusts, effortlessly, to any style based on their opponent and situation. Famous boxer-punchers include: Sugar Ray Robinson, Sandy Sadler, GennadyGlovkin, and Charlie Sipps


8

Module 4: Class Formats


9

enough equipment available for everyone (no need to share equipment)smaller class sizes

limited equipment (participants must share equipment)larger class sizes

Circuit & Traditional Formats

Craft classes can be taught using a traditional format or circuit format.

Traditional Format: Participants are doing the same exercises at the same timeduring each round. Traditional format is preferred when you have:

Circuit Format: Participants are doing different exercises at different stationsduring the same round. Circuit format is preferred when you have:

Examples

Traditional Circuit

Structure:

Introduction:In the introduction, introduce yourself and the class that you are teaching, andprovide a brief overview of the class and round structure.

Introduction Example:

Warm up:The warm up will be the first 2 or 3 rounds of class depending on class duration.The purpose of the warm up is to prepare the body for exercise while alsoteaching participants the movements and punches they will encounterthroughout class. As such, the warm up will include class-specific movementsand stretches. The warm up will vary depending on the type of class being taught(see Table 1). In most cases, the first 2 rounds will be a general warm up andteaching the punches, respectively. The third warm up round may consist ofshadowboxing or bodyweight movements. All 3 rounds are still considered “thewarm up” to get ready for class.

Rounds:

Module 5: Executing a Class


10

Hi everyone! My name is Kelli and today’s class is Bagwork. This classwill be 30 minutes long, which includes 8, 2 minute and 30 secondrounds. You will get a 1 minute recovery between rounds where you cancompletely rest or focus on active recovery. The intervals within eachround will be broken up into 30 seconds of work/10 seconds of rest.Rounds 1 and 2 will include the warm up.

Cooldown:The cooldown will be 5 minutes long. The purpose of the cool down is to returnyour heart rate close to resting and allow your muscles to recover properly. Thecool down will include movements and stretches that correlate with themovements that were done in class. Make sure to close with a motivationalstatement and let the participants know that you will stick around after class ifanyone has any questions or needs help with anything that they learned in class.


11

Round Types by class:

Traditional

Circuit

*Shadowboxing class only taught in traditional format’*Each person spends 3 rounds at each station before switching to the next

Arrive on time (20 minutes before).Playlist should be prepared in advance and playing in the studio asparticipants arrive.Craft Boxing Web App is open with the workout on the screen.Walk the room to ensure there aren’t any safety hazards.Start on time.End on time.Clean up the room after class.

Execution

The following elements are critical to the success of a Craft Boxing class andcreating a positive class experience for the participant.

Preparation and Clean Up

Make sure to engage with the participants before and after class.Wrapping hands is a great way to get to know your participants.

Discuss modifications and always ask for injuries.Ask for First Timers.

Gather first timers FIVE MINUTES BEFORE CLASS and speak with them offof the mic.Address the structure of class along with any safety tips that would behelpful

Examples of safety tips: wrap hands, keep a tight fist when punching,bring your hands back to your face after throwing a punch, exhalewhen throwing punches, etc.

Create a welcoming environment and make the first timer feelcomfortable (i.e. smiles and fist bumps).During class, show them some compassion and patience by giving themextra attention and guidance.After class, gather first timers and answer any questions they might have.

Pre- and Post-Class Engagement and First Timers


12

Execute each class according to the class structure, including round and restdurations and round interval structure.Every round will be 2 minutes and 30 seconds long with a 1 minute restbetween rounds.Every class will include an:

Introduction Warm Up 8 or 12 RoundsCooldown

Follow the programming provided in the Craft Trainer App.

Demonstrate proper technique for all punches and movements.Use the warm up to teach participants how to properly and safely execute thepunches and movements they will perform during class.Provide corrections and modifications in real time, especially safety cues.

Use countdowns to move from one punch or movement to the next.Countdowns help keep participants moving at all times and enhance the flowof your class.

For example: “In 10 seconds, we will be going into squat jumps… In 5, 4, 3, 2,1, squat jumps”

Always demonstrate the movement you are counting down. In the previous example, you should be performing squat jumps as you say“3, 2, 1, squat jumps”

Use different types of cueing during the warm up and throughout class toaccommodate various learners:

Auditory – learn through hearing. These people learn by listening toinstructions and verbal cues.Visual – learn through seeing. These individuals learn through visual tacticsand seeing physical movements demonstrated.Kinesthetic – learn by doing. These people learn by executing and practicingthe movement with manual adjustments.

Let your participants know how much longer they have to push hard during thehighs and let them know how long they have to recover during the lows.

Class Structure & Timing

Programming

Technique & Safety

Countdowns & Cueing


13

Provide modifications for each movement in the warm up.Make eye contact with your participants and give them tips about how theyshould be moving. If the class isn’t doing the movements properly, you want to positively givefeedback and cues. Without singling anyone out, make your cues concise,intention, and positive .They are there to learn from you and get a goodworkout, so they need to know how to do it safely.If you notice a specific participant is performing the movement incorrectly,approach and correct them off of the mic.If they don’t correct themselves after you offer help, don’t badger.

Making Corrections & Providing Modifications


14

Your energy is contagious. Share yours as your class may need it.Be engaging, attentive and true to yourself.Bring your own “swag” as that is what will differentiate you from all the otherclasses. Be present.

Spend time finding music that represents you and your personal style.If the music keeps you entertained, chances are that energy will shinethrough to your class.Choose music that is censored and clean. No curse words. When making your playlist, put your more high energy songs in the middle andtowards the end of class. You want your participants to stay engaged andmotivated.

While the elements in Module 5 are critical to executing a good Craft Boxingclass, mastering the following intangibles will help take your class from good togreat, and keep your participants coming back.

Energy

Music & Building a Playlist

Module 6: From Good to Great

Transitions from one round to the next should be smooth and seamless. Keep participants moving at all times, except when they are resting.Countdowns will help the class transition from one movement to the nextwithout a ton of down time.

Be present. As Craft Boxing trainers, we have the opportunity to impactpeople who take the time out of their busy schedules to follow and learnfrom us. Give them your full attention.Be nice and kind.Show the class that you enjoy being there (smile, bring your swag, havefun).Motivate the class with motivational phrases or sayings.

Flow

Presence & Motivation


15

Make it your goal to provide a personal touch to every person in your class,Whether it’s a smile, motivational cue or correction, make each person feel seen.Mention a fun fact about yourself every once in a while. It will help the class get toknow you a little better.Learn the participants' names before class and say their names while teaching.Acknowledge when they are doing well!Managing a Poor Experience.If a participant isn’t pleased with the class, ask for feedback after class and takethe time to talk through any questions or concerns they may have.Take the feedback into consideration and share it with your fellow trainers if youfeel it is constructive. Teach to all fitness levels.Read the room during the warm up and make sure your workout is tailored to allthe fitness levels in the room.Offer modifications when needed and if a participant needs a little extra attentionor help, turn your mic off and provide help in a timely manner.

Congratulate your members at the end of the workout and mention yourappreciation for them showing up.Recap what they learned and give them a reason to keep practicing and to return. Let them know you are happy to answer their questions and ask them to comeback again.

After class is over, stick around for an extra 10-15 minutes to engage withparticipants. This is a good way to build rapport, receive feedback, and answerany questions they may have. This will help with client retention along with a greatcoach/client relationship.Social media

If you have social media (instagram, facebook, etc), you can use your platformto excite people for your classes and answer any questions your participantsmay have.

1 on 1 client (only applies to Personal Trainers)You will notice that some participants may need extra attention outside of thegroup class. This is a good opportunity to gain clients for Personal Training. Letyour participants know that you are available for 1 on 1 training if they needextra help. If you aren’t available for 1 on 1 training, you can let them know thatyou will take down their information and hand it over to a personal trainer whowill be the best fit for them.

Engagement During Class & Touches

Class Closing

Out of Class Engagement


16

Step 2: Click the up arrow in the box and then click ‘Add to Home Screen.’

Step 1: Go to cbclub.app

Module 7: How to Use the App


17

Step 3: Click ‘Add’ at the top right hand of the page.

Step 4: Go to your home screen to access the app. Click the “Craft Boxing" web app.

Step 5: Filter by style and equipment before choosing your workout.


18

Step 6: Choose which type (Fundamentals, Bagwork, Bodywork, orShadowboxing) from the dropdown menu.

Step 7: Choose circuit and/or express format, if needed.


19

Documents

Group Class Manual - Craft Boxing Trainer Curriculum