PROGRAM N°. 04 · THE SWEET SCIENCE
Boxing, footwork first.
Timing, angles, precision. Every combination built on the same foundation: balance, distance, and the quiet discipline of throwing less and meaning more.
SHADOWBOX · WK. 01- BEGINNER-FRIENDLY
- No experience needed
- MIXED LEVELS
- Every class, every body
Start your free week of Boxing
Quick answer
Boxing at Kaizen MMA, taught across six Northern Virginia locations. Adult classes for every level, from first-timers to competitors, with a free first class. No experience needed to start.
ABOUT THE PROGRAM
What this actually is.
Boxing strips striking down to its purest form. No kicks, no elbows, just your hands, your feet, and the angles between you and your partner. That simplicity is what makes it so effective. When you can only use two weapons, you learn to use them exceptionally well.
Our boxing program teaches the real fundamentals: how to throw punches with proper mechanics, how to move your feet to create and close distance, how to slip and roll to avoid getting hit, and how to put it all together when it matters. These aren't bag-only classes, you'll work with partners, hold mitts, and develop real timing.
Boxing is also one of the best workouts you'll ever do. The combination of sustained cardio, explosive power, and mental focus burns through stress in a way that nothing else can match. And you don't need to step in a ring to get all the benefits.
A CLASS · STEP BY STEP
What to expect.
Jump rope and shadow boxing warm-up
Technique drills, jab, cross, hooks, uppercuts, defensive movement
Partner mitt work to develop timing and accuracy
Heavy bag rounds for power and endurance
Optional controlled sparring for experienced members
THE ARC · YOUR FIRST QUARTER
How the progression goes.
- WK. 01 to 04
Footing & fundamentals
Stance, distance, movement. No sparring. Coaches scale every drill to where you are.
- WK. 05 to 12
Combinations & reading partners
Single techniques start linking into combinations. Pad rounds stop being choreographed. You'll start reading what your partner does next.
- WK. 13+
Controlled sparring
Light sparring opens up. It stays optional. Plenty of people train for months before they take a round.
WHY TRAIN HERE
What boxing gives you.
Exceptional cardiovascular conditioning
Sharp hand-eye coordination and reflexes
Effective self-defense using the most common striking tools
Stress relief through focused, intense training
Improved footwork and overall athleticism
Discipline and mental toughness built round by round
QUESTIONS
Boxing FAQ.
Training boxing is very different from competing. In our classes, the focus is on technique, fitness, and skill development. Sparring is optional and always controlled, we're not trying to hurt each other.
100%. Boxing is for everyone. We have women of all ages and backgrounds in our boxing classes. The skills and fitness benefits are universal.
We have loaner gloves for your first few classes. Once you're committed, we recommend getting your own pair, our staff can help you pick the right size and type.