SCHOOL WORKSHOP

Structure of a Boxing and/or Muay Thai Class at Académie Frontenac

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​Before the Class

It is recommended to arrive 15 minutes before the start of the class to:

• Pick up the necessary equipment at the entrance (gloves, wraps, shin guards, etc.).

• Change in the locker room and prepare mentally for the session.

 

60-Minute Class

5 min – Introduction

• Welcoming participants and explaining the class format.

• Review of safety instructions and session objectives.

5 min – Jump Rope

• Coordination, cardio, and rhythm work.

5 min – Warm-Up

• Joint mobility and muscle activation (shadow boxing, dynamic drills).

35 min – Technical Work

• Learning and improving boxing and/or muay thai techniques (strikes, footwork, dodges).

• Partner drills using pads or heavy bags.

10 min – Workout (Final Conditioning)

• Strength and cardio circuit (burpees, abs, push-ups, etc.).

• Stretching and cooldown.​

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120-Minute Class

5 min – Introduction

• Overview of the class and objectives.

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5 min – Jump Rope

• Cardio and coordination.

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5 min – Warm-Up

• Muscle activation and dynamic drills.

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45 min – Technical Work (Part 1)

• Learning and improving basic techniques.

• Partner work or bag drills.

• 5 min – Break or Group Rotation (if more than 20 students)

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45 min – Technical Work (Part 2)

• Deepening the techniques and combinations.

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10 min – Workout (Final Conditioning)

• Strength and conditioning circuit.

• Stretching and active recovery.

 

Please Note

• Regardless of class duration (60 or 120 minutes), students can choose to focus on one discipline (boxing or muay thai) or combine both.

• Intensity and exercise level are adapted to participants’ experience.

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This structured approach ensures optimal progression while maintaining a dynamic and motivating environment.