Coach Dupre says: November gets busy — the weather cools down, schedules get packed, and everyone’s trying to squeeze in more training before the holidays. That’s when injuries sneak up. This month, we’re training smart: staying mobile, staying healthy, and finishing the year strong.
Why the Fall Season Needs Extra Care
When the weather drops and the holidays get close, here’s what usually happens:
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We push harder. Trying to “catch up” before the break.
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We rush warm-ups. Shorter days mean less time, more skipping the basics.
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We feel tighter. Cold muscles = slower movement and more strain.
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We stack extra rounds. Sparring, bag work, cardio — it adds up fast.
Bottom line: If you don’t move well or recover right, little aches can turn into bigger problems fast.
Common Boxing Injuries
These are the usual suspects we see before the holidays:
Shoulder Pain (Rotator Cuff Irritation)
How it starts: Too many heavy pad rounds and not enough shoulder warm-up.
Lower Back Pain
How it starts: Tight hips and weak glutes make your back overwork.
Knee Pain
How it starts: Doing too many sprints, jumps, or bag rounds too soon.
Wrist or Thumb Sprain
How it starts: Poor hand wraps, punching too hard when tired.
Ankle Sprain or Instability
How it starts: Slipping outside in bad weather or losing balance in drills.
Why Mobility and Recovery Work Matter
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Mobility = how well you can move your joints with control.
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Flexibility = how far you can stretch.
Boxing needs both, but mobility keeps you strong and safe.
Here’s what’s going on inside your body:
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Muscles and tendons need time to adjust. If you add too much too fast, they get irritated.
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Tight muscles = poor control. Moving better matters more than just stretching.
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Good recovery helps you bounce back. Easy movement, good food, and rest all help repair your muscles faster.
Pre-Training Mobility Routine (10–12 Minutes)
Goal: Warm up your joints, wake up your muscles, and get your body ready to move.
When: Before pad work, bag work, or sparring.
How: Do 2 rounds with short rests between.
| Time | Exercise | What to Do |
|---|---|---|
| 0:00–1:30 | Deep Breathing + Arm Circles | Breathe deep through your nose, open up your chest, circle arms forward and back 10x. |
| 1:30–3:00 | Torso Twists | Kneel or stand. Rotate slowly side to side. Eyes follow your hand. Don’t twist your lower back. |
| 3:00–4:30 | Scap Push-Ups | In push-up position, arms straight. Drop your chest slightly, then push your shoulders apart. No bending elbows. |
| 4:30–6:30 | Band Pull-Aparts (or Y-T-I drill) | Use a light band, pull it apart, keeping shoulders down. Focus on squeezing shoulder blades. |
| 6:30–8:00 | Hip Circles | Stand tall. Slowly lift one knee, circle it out and back in. Go slow and controlled. |
| 8:00–9:30 | Glute Bridges | Lie down, feet flat, lift hips high, squeeze your glutes. Add a band around thighs if you have one. |
| 9:30–11:00 | Lunges with Rotation | Step forward into a lunge and twist your body toward your front leg. Control it. |
| 11:00–12:00 | Shadowbox Light | One or two rounds focusing on good balance, breathing, and clean punches — not power. |
Post-Training Recovery Routine (12–15 Minutes)
Goal: Cool your body down, stretch what you worked, and help your muscles recover.
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Easy cardio (2–3 min) – light jump rope or slow walk to bring your heart rate down.
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Stretch (3–4 min) – chest stretch in a doorway and kneeling hip stretch (hold 30–45 seconds each side).
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Foam roll (4 min) – slowly roll your upper back, lats, and thighs. Spend about 1 minute on each.
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Light band work (3 min) – slow, controlled shoulder pulls (focus on smooth return).
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Deep breathing (2 min) – lie flat, inhale for 4 seconds, hold 4, exhale 4, hold 4.
💡 Tip: Drink water and eat something with protein and carbs (like chocolate milk or yogurt with fruit) within 30–60 minutes after training.
4-Week Plan for Busy Fighters
| Week | Focus | Notes |
|---|---|---|
| 1 | Get consistent | Do warm-up and recovery daily, add one easy mobility day. |
| 2 | Build strength | Add light band and slow lower-body work twice a week. |
| 3 | Pull back intensity | Take one full rest or light day. Do balance drills and easy cardio. |
| 4 | Test progress | Add one more hard session, track how you feel (no pain = progress). |
Goal: You don’t need to train harder — just train smarter and let your body adapt.
Tools You Can Use
Keep these handy in your gym bag or at home:
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Foam roller or lacrosse ball
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Resistance bands (light/medium)
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Mini-bands for hips and glutes
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Small balance board or pillow for ankle work
If you’ve had:
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Shoulder surgery: go slow, avoid heavy overhead work.
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Knee or ankle issues: start with balance work on flat ground.
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Older members: shorter sessions, more control, less intensity.
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New boxers: half the reps — focus on learning the form first.
When to See a Pro
Get checked out by a doctor or physical therapist if you:
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Have sharp or sudden pain.
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Can’t lift, walk, or twist without pain.
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Feel numbness, tingling, or swelling.
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Have pain that doesn’t ease up after a week or two.
Finish Strong. Start Stronger.
The holidays don’t have to slow you down — they can set you up.
Join our 8-Week Holiday Hustle Program and train 3x a week with our USA Boxing–certified coaches. You’ll stay fit, focused, and ready to roll into the new year.
💥 Bonus: When you complete the Holiday Hustle, you’ll get 50% off your January membership!
📅 8 weeks. 3 classes a week. No excuses — just results.
👉 Sign up now and let’s finish this year strong, together!
