SGT Boxing Sparring Sessions

Instructor: Richard Casanova

Tuesdays at 5:15pm, starting on October 25^th

Boxing is an art of Striking without being Struck. In our group classes we focus on RECREATIONAL boxing that allows you to improve physical and motor skills, tactical techniques and conditioning. But if you want to learn defense and attack techniques and put them into practice in REAL COMBAT SITUATIONS, this Small Group Series is for you!

This series will be oriented towards the teaching of the COMPETITIVE SPORT of boxing. With a smaller group, we can provide more attention to each attendee and make more assertive corrections.

Boxing is repetitive, so basic fundamentals are constantly reviewed and drilled. Work is done individually and in pairs. Emphasis is placed on defense, attack, and counter attack. Controlled and supervised sparring is a tool we use to put new skills into practice. There will also be a constant focus on conditioning and mental focus within the training sessions.

The Sessions 1-4 will involve basic drills on improved stance & footwork to consolidate proper technique. Because the learning process is individualized, the level of complexity of the drills will increase at a rate that the participants can accommodate. Sessions 5-8 will focus on punches, combinations, defense, feints, tactics, and more complex drilling. This will lead to controlled and supervised sparring.

Squash Prep, Conditioning, & Injury Prevention

Instructor: Marvin Nixon

Wednesdays at 5:15pm, starting on October 26^th

Squash is the ultimate combination of Power and Reaction. We work diligently to master your swing and your tactics. This 8-week Small Group Training Series will teach you how to combine injury prevention and improved performance to get the most out of your game. Injury prevention in sport requires a focus on mobility, muscle balance and conditioning. This creates a tremendous foundation to build more strength and speed to perform your best.

8 Weeks:

Phase 1: Technique: Mobility, Full-body Strength & Core

Week 1 & 2: Shoulder, Thoracic Spine, Wrist, and Hip Mobility and Core Stability, Glute, Hamstring, and Lat Strength Focus

Week 3: Movement Training – Control and Strength

Phase 2: Movement Strength

Weeks 4-6: Endurance and Unilateral Strength; Movement Training - Unilateral strength at the shoulder, hip and core rotation

Phase 3: Performance: Speed, Power, and Reaction Time

Weeks 7-8: Plyometrics for Power, Stamina, and Reaction Time

Squats & Conditioning

Instructor: Mike Bellissimo

Thursdays at 5:15pm, starting on October 27^th

This small group training class will help to bridge the gap between group exercise and 1-on-1 Personal Training by allowing participants to experience a linear training program. The main focus is to improve strength, stability and power. Focus will be on the squat along with an all-encompassing full body workout that will display the benefits of methodical, progressive overload. 

Session Breakdowns

Week 1-4: 

• Active ROM warm-up
• Spinal stability/Hip stability
• Hip hinge, hip drive, and how to maintain “neutral spine” through hip hinge and hip drive
• Push/Pull variations, shoulder stability, and overhead shoulder work maintaining neutral spine
• Assault bike/sled push and pull (HITT during circuits)
• Work on finding participants loads used for certain rep scheme ie. Find 8,12 and 15 RM

Week 5 & 6:

• Deadlifts (continuing to learn hip hinge)
• Split Squats, hip drive, or hip bridge off of the bench
• Variations of core work ie. reverse crunches (spinal flexion) or leg lowers maintaining neutral spine and bird dog

Week 7 & 8: 

• Power and agility work
• Ladder drills, jump squats, and box jumps
• Continue with different core variations with trunk rotation, side planks