programs

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There are many types of students that seek us out to learn "the sweet science" of Boxing. They could be recreational, competitive, or just interested in the sport. No matter the type of student, they will learn that as simple and natural as it may look to spectators, boxing is an art with more complexity and subtleties than most people could ever imagine. We provide a very structured approach to learning the fundamentals and advanced techniques of the sport. We will make sure that you develop the basics in a fun and challenging way (sparring when you are ready), then allow you to move up to the next level when you are ready. For the advanced students there are 8 boxing workouts per week of 90 minutes each to choose from. Our boxing program is broken up into the following skill levels:

​Beginners I and II: Stance, Footwork, Punching Body Mechanics, Head Movement, Basic Combinations, focus mitt work, and conditioning. Time necessary to complete this levels depends on individual's abilities: 24 to 50 classes of BOXING FUNDAMENTALS – or approximate time of 2 to 5 months.

Intermediate: Advanced footwork and combinations, sparring drills, bag work, focus mitts work, conditioning. Approximately 40 classes of BOXING FUNDAMENTALS, and 40 classes of Intermediate Boxing – time to complete +/- 6 months

Advanced: competitive boxing and sparring. Requires attending 2 classes/week of BOXING FUNDAMENTALS, 2 classes/week of INTERMEDIATE BOXING AND OPTIONAL PARTICIPATION IN SPARRING SESSIONS. The really interesting training begins at this level. 

For your individual training level and program, always consult with your main coach. 

VIEW Boxing Training Plans & Schedules 

Muay Thai is a combat sport from Thailand that uses stand-up striking along with various clinching techniques. This physical and mental discipline is known as "the art of eight limbs" because it is characterized by the combined use of punches, elbows, knees, and kicks. Muay Thai is excellent for conditioning, and its techniques are seen at every level of mixed martial arts competition. For advanced students, the program offers 12 workouts per week, including Muay Thai and supplemental training to choose from. Our program is broken up into the following groups of classes:
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​Beginners - Level I: Requirements to complete this level: 40 classes of Muay Thai Beginners and of Muay Thai Punching Fundamentals on Saturday. Approximate time to complete - 3-4 months

Beginners - Level II: Requirements to complete this level: 40 classes of Muay Thai Fundamentals. Supplemental classes of Boxing and Wrestling Fundamentals. Approximate time to complete - 3-4 months. Advancement to Intermediate is based on coaches' approval. 

Intermediate: Requirements to complete this level: 40 classes of Muay Thai Intermediate, and 10-20 classes Muay Thai Punching Fundamentals.  Supplemental classes of Boxing and Wrestling Fundamentals are included for overall development. Approximate time to complete - 6 months.
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Advanced: Students continue attending 2-3 classes/week of Muay Thai Fundamentals, 2 classes/week of Muay Thai Intermediate.  Supplemental classes of Intermediate Boxing and Wrestling Fundamentals are included for overall development.  Advanced Sparring and Training for competition begin at this level.

For your individual training level and program, always consult with your main coach. 

VIEW Muay Thai Training Plans & Schedule

Mixed Martial Arts (MMA) combines striking, submission grappling and wrestling into one complete fighting sport. It uses techniques from Boxing, Muay Thai, wrestling, Brazilian Jiu-Jitsu and other combat sports, but adapts them to work together under MMA rules. Fighters must be able to strike, take an opponent down, defend takedowns, fight on the ground and return safely to their feet. MMA training therefore focuses not only on the individual skills, but also on integrating them. 

Beginners MMA - Our program starts by developing the fundamentals of striking and grappling as individual aspects of the sport before integrating them.  This level is dedicated to learning the fundamentals of striking, submissions and wrestling as separate skill sets. Included are 2 workouts a week dedicated to submissions, 3 to striking fundamentals and 1 to wrestling fundamentals. The approximate time required to complete this level is 6 months.

Intermediate MMA - This is where we begin integrating all the aspects above into a single system. In addition to continuing the work on the fundamentals from the previous level, we add 3 Intermediate MMA workouts per week focusing on transitioning between the different skill sets and using them together as a single system. We continue working on fundamentals as well.
The approximate time required to complete this level is 12 months.
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Advanced MMA - At this level we begin individualizing each student's skill set and refining the use of strategies based on the student/fighter's strengths and weaknesses, as well as the type of opponent.
In addition to the workouts included in the previous 2 levels, we add advanced striking and advanced submission workouts, as well as serious sparring. 

Preparation for competition begins at this level.

For your individual training level and program, always consult with your main coach. 

VIEW MMA Training Plans & Schedules 

Brazilian Jiu-Jitsu (BJJ) is based on the principle that a smaller person can successfully defend against a larger, stronger opponent through leverage, positioning, and proper technique. Training includes takedowns, positional control, joint locks, chokeholds, technical drilling, and live sparring commonly called “rolling.” BJJ can be practiced for self-defense, gi and no-gi grappling competition, or mixed martial arts.

Our BJJ program is divided into the following training groups:

Beginners: Students attend the Monday and Wednesday gi and no-gi classes and Saturday Greco Basics. Training focuses on fundamental positions, escapes, submissions, takedowns, and safe live drilling.

Non-Beginners: Students may attend gi and no-gi classes Monday through Thursday and Saturday Greco Basics. Training includes more advanced techniques, combinations, positional sparring, and live rolling.

Advanced Belts: Advanced students attend the full gi, no-gi, and Greco Basics schedule. 

They may also participate in the optional MMA classes on Monday, Wednesday, and Saturday to integrate their grappling with striking and complete MMA training.

Progression between training groups is based on experience, performance, and coaches’ approval. 

VIEW BJJ Training Plans & Schedules

For Children (ages 8-13), we offer Boxing, Brazilian Jiu-Jitsu and Wrestling classes 5 days a week. 

• Kids Boxing Learn the fundamentals of boxing while improving physical fitness! 
• Kids Jiu-Jitsu Learn the basics of Brazilian Jiu-Jitsu grappling and how to defend yourself.
• Kids Wrestling Learn folkstyle and Greco-Roman wrestling. Build athleticism for high school sports.

VIEW Kids Class Schedule