Programa de entrenamiento 2026

Key goals/objectives for the 2026 training program (Black Box / “Black Hour”)

Technical (3 months for beginners)

• Help complete newcomers learn to use boxing equipment and auxiliary materials with good technique
• Improve performance across:
  • Punching bag work (different bags/partners)
  • Shadowboxing (looking good with form)
  • Mitt work
• Ongoing refinement after 3 months under coach supervision

Tactical

• Teach combat resources and how to create strategies
• Provide coach-led guidance on when, where, and how to apply techniques
• Optional potential for coach-controlled, directed sparring (sparring is not mandatory)

Physical

• Build definition, fat burning, strength, and endurance
• Develop an “athletic body”

Psychological / wellness habits & mindset

• Build healthy habits that improve overall well-being
• Instill values: discipline, resilience, willpower, respect
• Improve self-concept, confidence, and security
• Use boxing bag work as a stress/tension release tool

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“Black Hour” experience: 5 components (always kept at 100%)

1) Quality facilities

• Clean, fully operational spaces
• Coaches/staff continually check that relationships, equipment readiness, and service quality remain strong

2) Effective routine

• Intense, dynamic, varied, complete, educational
• Must ensure participants learn boxing content, not just exercise

3) Music with intention

• Pleasant music aligned with the activity
• Appropriate volume depending on participants and class timing

4) Hand-holding / coach attention

• Coach-to-user face time
• Personalized correction (coach speaks to participants, corrects form)

5) Constant correction

• Coaching’s core role: continuous technique feedback during both functional and boxing exercises

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Rituals (to create memory + class identity)

Opening bell + welcome

• Explain philosophy: the space helps people “download what doesn’t serve them” and leave “a better version”

Participation check-ins

• Encourage responses to coach during explanations (e.g., “yes coach / no coach”)

Round structure ritual

• Clap signals for the 10 seconds in each round
• Final bell + cheer/war cry (class identity moment)

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Training methodology (the “Black System” / “vehicle”)

• Framework: built on scientific training principles
• Objectives supported: technical, tactical, physical, psychological

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Methods used (with what they target + structure)

1) Circuit (strength + discipline + teaching rounds)

• Duration: ~35 minutes
• Structure:
  • 10 rounds of 3 minutes
  • 30-second full recovery breaks between rounds
• Focus:
  • Develop strength
  • Functions as a teaching tool (learning discipline/technique through rounds)
• Additional note: designed with high variability (not fixed 10×3 exactly as described, but follows the same concept)

2) FarelC (aerobic capacity / rhythm + intensity; no rest)

• Duration: ~30 minutes
• Structure:
  • 2-minute intervals
  • 10 stations, max two people per station
  • No rest (“two for one” teamwork model)
• Focus:
  • Aerobic capacity, rhythm, intensity
  • Mainly used in athletics/boxing context

3) Interval Discontinuous (combat training + core; includes coached explanations)

• Duration: ~35 minutes
• Structure:
  • Round → then rest (active rest / correction round / explanation in intervals)
  • 10 group rounds, moving round-by-round
  • Active and full breaks included
• Focus:
  • Combat training and core strength
  • Used heavily for a “round-by-round” routine style

4) AMRAP (progress tracking + full-body control)

• Meaning: “as many reps as possible”
• Format: circuit of 4 exercises (up to 5 mentioned, but described as four “sales”/exercises)
• Duration: 10 minutes
• Focus:
  • Full-body work (examples include push-ups + upper/lower/body combinations)
  • Self-control + measurable progress
• Progression mechanic:
  • Each session tries to increase the number of completed rounds
  • Users track improvement by trying to beat prior round totals

5) EMOM / every minute (minute-by-minute repetition + timed rest)

• Format: ~10 minutes with 5 exercises completed twice
• Rule:
  • In each 1-minute block, do a set number of reps
  • Remaining time becomes rest
  • Next minute starts a new exercise (different muscle focus)
• Example behavior:
  • If reps take 30 seconds → 30 seconds rest; later reps may take longer → less rest
• Benefits:
  • Dynamic + challenging
  • Enables tracking via rest time earned
  • Strength + special endurance improvement

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Weekly training approaches (how classes are scheduled)

• 3 approaches total, rotated through the week using the methods above:

1. Boxing school + functional exercise

   • Used with all methods except Farlec
   • Scheduled: Mondays + Thursdays

2. Combat school + core force

   • Mainly: Interval Discontinuous
   • Also: Circuit (especially on additional days)
   • Scheduled: Wednesdays + Saturdays

3. Technical boxing + endurance

   • Especially: Farel c
   • Also: Circuit and Interval Discontinuous
   • Scheduled: Tuesdays + Fridays

Goal: provide variety—so frequent and less-frequent clients (e.g., 3x/week) still get appropriate progression and different approaches depending on the days they attend.

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Coach productivity/process tip (how trainers should think about the system)

Coaches must learn to distinguish and manage:

• Training approaches (what you’re improving: technical/functional, combat/core, technical/endurance)
• Training methods (the tools used to execute those approaches)

Each method has distinct:

• Time structure
• Parts/segments
• Execution rules

Coaches are responsible for ensuring correct timing and full application.

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Presenters / sources

• No specific person names were provided in the subtitles (only “the coach” / “we”).