COMMUNITY WORKSHOP

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

 

Before the Class

We recommend arriving 15 minutes before the session begins in order to:

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

• Change in the locker rooms and mentally prepare for the class.

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🕒 60-Minute Class Format

5 min – Introduction
Welcome participants and explain the structure of the session.
Review safety guidelines and outline the goals of the workout.

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5 min – Jump Rope
Focus on coordination, cardio, and rhythm.

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5 min – Warm-Up
Joint mobility and muscle activation (shadowboxing, dynamic drills).

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35 min – Technical Work
Learning and refining boxing and/or muay thai techniques (strikes, defense, footwork).
Partner drills (pads, heavy bag).

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10 min – Final Workout
Physical and cardio conditioning (burpees, crunches, push-ups, etc.).
Stretching and cooldown.

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🕒 120-Minute Class Format

5 min – Introduction
Overview of the class and session goals.

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5 min – Jump Rope
Cardio and coordination work.

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5 min – Warm-Up
Muscle activation and dynamic drills.

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45 min – Technical Work (Part 1)
Introduction and practice of fundamental techniques.
Partner drills or bag work.

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5 min – Break or Group Switch
If there are more than 20 participants.

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45 min – Technical Work (Part 2)
Deeper technical development and combinations.

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10 min – Final Workout
Series of physical exercises to improve overall conditioning.
Stretching and recovery.

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📝 Notes

• Regardless of the class length (60 or 120 minutes), participants can choose to focus on boxing, muay thai, or a combination of both.

• Intensity and difficulty are adapted to the experience level of each participant.

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This structured approach ensures optimal progression while promoting a dynamic and motivating atmosphere.