Training for your first bout in six weeks

Most people who sign up for Old Rivals have never stepped into a ring. That is the whole idea. Six weeks is not long, but with a coach and a plan it is enough to walk out confident.

Get checked first

Before you start, see your GP and tell them you are training for a boxing bout. It takes ten minutes and it is the smartest thing you will do all camp.

Weeks one and two: the basics

Stance, guard, footwork and a straight jab. It sounds simple, and it is meant to. The basics are what keep you safe when you are tired and someone is coming at you. Expect to feel uncoordinated. Everyone does.

Weeks three and four: fitness and combinations

Three minutes is a long time when you are throwing punches. Skipping, pad work and bag rounds build the engine you need. Your coach will add simple combinations and teach you to move your head and stay in range.

Weeks five and six: sparring and sharpening

Controlled sparring with your coach's say so, so the first punch you take is not on fight night. Then you taper. Lighter sessions, plenty of sleep and a clear game plan for your rounds.

On the night

Eat a normal meal a few hours before, warm up with your coach and listen to your corner. Then enjoy it. You have earned the walk out, and the room is on your side.

Not registered yet? Fill in your tale of the tape and call out your rival. The six weeks start when you are matched.