Boxing – Training & Packing List
Complete training checklist and packing list for boxing training – from preparation to follow-up.
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Preparation
Training plan checked (technique, conditioning, sparring)
Equipment complete: gloves, hand wraps, mouthguard, skipping rope
Body properly hydrated (drink at least 0.5 l before training)
Shoes: boxing boots or flat indoor trainers ready
Warm-up (approx. 10–15 min)
Skipping (3 rounds of 3 min) to activate the cardiovascular system
Running drills and lateral movements
Mobilise shoulders, neck and wrists
Shadowboxing – 2 easy rounds to get in the mood
Technique Training
Practise basic stance and footwork
Basic punches: jab, cross, hook, uppercut – single and in combination
Defensive work: cover, slip, roll, parry
Combination work on focus mitts or heavy bag (at least 4 rounds)
Clinch work and distance management with a training partner
Conditioning Training
Heavy bag intervals: 3 min full intensity / 1 min rest (6–8 rounds)
Core training: planks, Russian twists, medicine ball exercises
Press-ups and pull-ups for upper body strength
Sparring (Advanced Only)
Put on mouthguard, head guard and body protector
Agree a clear intensity level with your training partner (e.g. 50% power)
Coach or supervisor present – never spar alone
Cool-down and Recovery
Cool-down jog and static stretching (at least 10 min)
Ice bath or cold shower for muscle recovery
High-protein meal or shake within 30 min after training
Follow-up
Air the gloves and let them dry (never leave them in the bag!)
Wash hand wraps
Keep training notes: what went well? What to improve?
Packing List – Protective Gear
Boxing gloves (10–16 oz depending on the session)
Inner gloves / hand wraps (at least 2 pairs)
Mouthguard (custom-fitted recommended)
Head guard (for sparring)
Body protector / torso guard (for sparring)
Groin guard (men)
Packing List – Sportswear
Boxing shorts or training bottoms
Sports shirt (breathable)
Boxing boots or indoor trainers
Sports socks (spare pair)
Packing List – Training & Accessories
Skipping rope
Water bottle (at least 1.5 l)
Towel
Packing List – Toiletries & Health
Shower gel, shampoo, deodorant
Shower sandals
Change of clothes
Plasters, sports tape, Vaseline (for the face during sparring)
Cold pack (reusable)
Packing List – Organisation
ID card / membership card
Bag / rucksack for wet items
Phone, keys, cash