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Do You want to

Learn How to Box?


Do you want access to a highly effective and reliable way of

- Building genuine punching power

- Generating blinding speed

- Forming crushing strength and endurance

All at ZERO COST to you?


Time to Experience

REAL Boxing Training!


About Me

My name is Fran Sands and I’m the founder of I first walked into a boxing gym at the age of 6 (back in 1978) and have never really left. After a career consisting of 60 contests I became a boxing coach in 1997. Since then I have put in place the right boxing training regimes to enable a host of boxers achieve success.

In 2010 I founded the MyBoxingCoach website. The site has gone from strength-to-strength, with those who have an interest in using boxing as part of an all-round fitness regime reaping real rewards from the vast resource of FREE and professional quality videos and articles.

Now I am able to help you reach your goals by way of delivering to you a set of super-effective boxing training video drills. These drills are the REAL DEAL that I have used in the gym for many years, and they cannot fail to help you develop your boxing skills.

About The Video Drills

There a 6 highly structured and focused boxing footwork and movement drills that I will send to you. I will explain to you exactly how to incorporate these drills into a simple boxing training session. The drills start simple and build-in the right level of complexity so that you can develop at exactly the right pace.

I will explain to you the 3 techniques used by elite boxers to move in and out with control and precision. These techniques I call ‘The Staple’, ‘The Closer’ and ‘The Stinger’. I also provide insights on the vital principle of combining boxing skills, giving you a logical and easy-to-follow approach to link boxing footwork with head movement.

These boxing training drills will form the basis of an authentic, precise and lung-busting boxing training regime that will enable you to amaze yourself with your accelerated progress.

How These Drills Will Help You

Even though you might be using boxing training purely to establish a great level of all-round fitness, technical excellence in boxing training is critically important and something that you should strive for. This is because maintaining technical discipline for the duration of a round is incredibly tough. Your boxing training session will be more intense, challenging and therefore more effective in terms of your fitness levels.

The drills will allow you to:

  • Get the boxing basics right
    I am a huge believer in the principle of making sure the basics are right. If you look after the basics, they will look after you. The fact is, 95% of what elite fighters do are the basics, they just do them very well. These boxing training drills will instil the basics and allow you to build upon them in a structured and sensible way.
  • Build super-effective footwork
    A great boxing style cannot be achieved without a great boxing stance and great footwork. These drills will enable you to remain fight effective for every second of every round, giving you the ability to significantly increase your punch rate.
  • Get a true foundation for power punching
    Real power punching is more about technique than it is about muscles or body weight! A well-trained boxer will often punch much harder than a non-boxer who is significantly heavier and physically stronger.
  • Benefit from slick balance and precise movement
    No more stumbling around in your shadow boxing or heavy bag work. You can move to the next level of capability with high quality skills!

Simply sign up below and I will email directly to your in box your first boxing training drill. This drill will set the scene and allow you over the coming days to really turbo-charge your boxing training session!

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But it doesn’t end there!


You also get 2 Top Reports

Southpaw Versus Orthodox Explained!

When two boxers meet in the ring, a key factor in the tactics used is whether they are left-handed or right-handed, that is southpaw or orthodox. In this report I describe in detail the benefits of each type of stance and what happens when they meet. There are insights on tactics, patterns of movement, lines of attack and key boxing combinations. Whether you are a southpaw or an orthodox, this report will really expand your knowledge and increase your capability!

10 Equipment Essentials For Boxing Success!

Get the low down on the 10 pieces of basic equipment that I consider would constitute a great home boxing gym. From boxing gloves to heavy bags, from maize bags to motivation aids and hand wraps, it’s all in there. I give you advice for buying and using the boxing equipment that you are looking for. Impartial views with an emphasis on affordability and practicality, this report will give you everything you need to support your boxing training.


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Let’s Get Started!


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I look forward to hearing from you soon and we can start this journey together. I make no false promises, I make no exaggerated claims. This is quite simply PROPER BOXING COACHING. If you have any questions or would like further information, leave a comment below or email me at

{ 81 comments… read them below or add one }

Dave October 4, 2015 at 2:11 am

Awesome site Coach Fran. Haven’t boxed since gym class at a military academy in the 1970′s. Your site has already explained a lot (like what to do with those pesky short guys I always got matched up against). Looking forward to reading more of your work. Thanks for the no-nonsense website.


Fran October 4, 2015 at 7:47 pm

Thanks Dave, appreciate the feedback.


Patryk September 30, 2015 at 7:02 pm

Dear Mr. Fran Sands in your descriptions of combinations of orthodox vs. southpaw you have one of the combinations being jab pivot midrange left hook. This might sound like ridicules question but if you are a southpaw do you also use left hook or a right hook. Sorry I’m very new to boxing so I don’t know. My brother studies Muya thai a little I don’t. (If you care). Anyway when I tried combination of jab pivot right hook against him he blocked it easily of course if I would continue with left cross combined with left kick to the liver legal in muya thai I might have got different result. If it would be jab pivot left hook, left hook being a powerful shot I might have had different result but stepping to the right I’m not sure if I would have an opening to throw it but maybe. The only hit I managed to hit him with ever was a left hook to the body and my form was incorrect. I did not have enough hip turn so I kind of got lucky. Is it because he is simply far more experienced than me and has very good defense or something else?


Fran September 30, 2015 at 8:44 pm

Hi Patryk

If you are southpaw then it would be the jab (lead/right hand) and lead right hook. It will take time to become slick. Fire in a straight left hand afterwards. As a southpaw, if you jab then pivot left you are at risk of taking an orthodox right hand – just be aware of that.



Dave Collins September 28, 2015 at 2:02 pm

Hi Fran.

My name is Dave and recently my trainer told I will be fighting some tough fighters soon and has explained to me that I’m tall with long arms and legs. He says that a smother my work to much I get too close and swing and he has explained I’m much more better off fighting on the outside (like the klitsckho brothers) is there any videos perhaps that could help me out and train me to do so.

Many thanks
Dave Collins.


Fran September 29, 2015 at 7:39 pm

Hey Dave

Thanks for the question. Got a 90 second video tip coming out tomorrow that will help (dealing with shorter opponents) so keep an eye out. In the meantime, check this one out (angled side step) and this one (simple boxing combinations), both neat long range videos.

Hope this helps


Dave Collins October 2, 2015 at 4:01 pm

Ok thanks.


Selva September 25, 2015 at 8:29 am

hi fran,
im selva and im a state champion boxer. im working in software company as a android developer. now im 24 years old and i would like to learn boxing and imporve my skills in usa or uk countries. Can u please refer me kinda boxing gym that would accept the foreign boxers and also which make an arrangements for them. im looking forward to your reply, thank you



Fran September 27, 2015 at 8:04 pm

Hi Selva

I assume that if your were to come to England then London would be the best place regarding your software development career. If you are there there are many, many boxing clubs that I’m sure would welcome you with open arms.


John September 23, 2015 at 11:05 pm

Dear Fran, I have tried to reset my lost password several times without success. I follow the instructions, but am never given a reset page. Thank you, John.


Fran September 25, 2015 at 10:08 pm

Hi John

I’ve sent you an email to sort this.


vipin chaudhary September 9, 2015 at 9:54 am

Hi Fran
I’m 22year old I’m join the boxing coaching ..plz tell m rights tips &coaching ….


Fran September 19, 2015 at 6:04 pm

Hi Vipin. Plenty of videos on the site, maybe start with this one.


Anonymous July 30, 2015 at 9:23 am

hi I want to learn boxing


jakir hussain May 14, 2015 at 1:32 am

hi sir. how are you? i am a person who want to be a boxer.i am 16 years in bangladesh .you know the facilities of our country. so i need help some one like you.please help me sir..


Jamil "The Bronzeville Boxer" Allen March 18, 2015 at 4:16 pm



Fran March 24, 2015 at 9:19 pm

You’re welcome Jamil, thanks for the comment!


Jamil "The Bronzeville Boxer" Allen March 18, 2015 at 4:15 pm

Please send me all pertinent information.


amit mishra March 18, 2015 at 7:59 am

Hello fran,
I am a big fan of your site. I have signed up for the free coaching lessons. But I only recieved first video after that no vidoes were mailed to me. Please check. I also want to join your foundation course. How should I do it. Waiting for your reply.. tc


Fran March 24, 2015 at 9:17 pm

Hi Amit

Sorry for the delay. I trust you received the remaining videos and the offer on The Foundation :-)


amit mishra March 27, 2015 at 6:40 pm

No fran…still not recieved any email…please check it my friend..or send it again


Fran March 29, 2015 at 8:22 pm

Hi Amit

Can you check your spam folder please. You should find all of the emails in there (spam filters result in lots of ‘lost’ emails). I can resend but unless you ‘approve’ me from a spam point of view my emails will not get through. They have definitely been sent.



Alan Conley March 10, 2015 at 10:38 pm

What about ordering your DVD set from USA any special shipping charges etc.


Fran March 12, 2015 at 9:30 pm

Hi Alan

It’s an instant-access digital download so there are no physical DVDs. You could of course create your own DVDs from the videos after you download them.



Brad Delport February 18, 2015 at 7:53 pm

Hi Fran

On the 10 February 2015 before your special had ended i tried buying the my boxing foundation and not any of my states or my country is on the list in order for me to make any purchase. I tried paying with my credit card. I have sent two emails to your email address and i just need to make sure if you had received it.

I would of loved it if i could get the information. Would be useful.

South Africa


Fran February 18, 2015 at 8:37 pm

Hey Brad

My sincere apologies. I’ll get an email to you, we will sort something out.




jim February 5, 2015 at 10:20 pm

I need to get back in shape, I have limited space so I bought a freestanding punching bag, will this work with your drills?????


Fran February 7, 2015 at 8:30 pm

Absolutely Jim, a freestanding bag will work fine.


Colin January 19, 2015 at 3:19 am

Fran, want to say Thank You for the information, experience and opinions you present here.

All the time and hard work you put into this is truly appreciated. My coach and gym mates have both commended me on some of the points you presented here that I’ve put into practice. So much so they began to worry I was going to another club when I wasn’t there.

Please keep the information coming. The Internet can never replace a coach but it’s got some serious value of you go to the right source.

Again thank you very much.


Fran January 20, 2015 at 9:34 pm

Thanks so much Colin, that’s a really nice comment. Really happy that you feel that you can genuinely recognise improvements to your style. I absolutely agree, a coach is vital but the right additional information is always a positive.

Cheers Colin


Denise January 14, 2015 at 10:30 pm

Hi fran, I do a regular body combat class and have used your techniques to improve my work out. I have noticed that when we do jabs and crosses the coach never seems to extend his arm…basically his arms stay close to the body with very short a series of upper cuts. Is this wrong?


Fran January 15, 2015 at 9:06 pm

Not sure Denise, I’d have to see it. Those punches sound more like karate/martial arts type punches. Whilst we wouldn’t really use that type of punch in boxing I’m not sure I would define them as wrong. Not sure if this helps???


Stephen W January 6, 2015 at 3:46 pm

Just watched the first two videos and this is honestly my first introduction into the sport, so I feel I am going to have a lot of questions. But, that being said, the first two videos made an extreme amount of sense and I look forward to working on my stance and movement over the next few weeks with my Shadow Boxing weighted gloves until I get my Heavy Bag. I do have one question already Fran, what are some good exercises to work the neck muscles and to strengthen the actual muscles running down the back of your neck? So you can have a stronger chin and guard. Obviously, you would want work your traps and shoulders, but have you had anyone actually lift small amounts of weight with their neck like in American Football with the strap around their head to build their neck muscles? I have many many more questions, but I figured I would start with this one, as this question is my biggest downfall atm, as I need to really build up that section of my body. I was hoping you had a different exercise that works this naturally, as for right now I am just using the large band made of rubber from Physical Therapy to work my neck.

Thanks in advance,


Fran January 13, 2015 at 9:01 pm

Hello Stephen

Thanks for the question. I don’t really do any work to work those specific muscles. Just out of curiosity, what makes you think you have to work those muscles in particular? It’s not something I’d immediately be look ing to achieve, i’d be much more focussed on technique and core level of aerobic fitness along with some general strength work.


Stephen W January 17, 2015 at 6:00 pm

Hello Fran,

Thank for getting back to me. The reason I asked is that I had lost a lot of my Erector Spinae Muscles due to an illness in my back, along with a lot of my back muscle. I have worked a lot to get most of that muscle back, but I am still getting a lot of the smaller muscles in my Erector Spinae. I do not ever actually want to actually fight in a boxing match or spar, I just wondered if there where specific neck exercises you do to strengthen your neck and spine. For now, I am still doing band training on all back exercises, but will soon be allowed to do light weight training to start actually building up a bit of muscle bulk again once I am done with Physcial Therapy. But, even now, I am still hesitant with certain exercises to do any weight training, as certain parts of my back are still tender 2 years later.


Fran January 20, 2015 at 9:19 pm

Ok Stephen

Sorry to hear that. To be honest mate I am always reluctant to give out advice of this nature when it’s someone who’s dealing with/recovering from muscle damage, especially what sounds like a serious condition. I simply don’t consider myself to hold enough knowledge in that area to qualify me to provide safe and effective advice. I would say though that the process of boxing i.e. correct technique, shadow boxing, bag work etc certainly makes the back muscles work. Most boxers have big backs through boxing rather than weight training. So, it’s worth undertaking in my opinion.


Stephen W January 20, 2015 at 9:51 pm

Thanks Fran,
Thank Fran,
That is what I was wondering. If it was essentially from hours of bag training or weight training. I been taking it quiet slow just to work my back muscles in general with band training from PT. But I have been watching your videos and have been through the first through and been working on my basics. I have to honestly say, just working on those is a workout in itself. Because just holding my arms up perfectly like that for an extended period of time helps work my back out really well. Aside from punching the bag for sessions at a time. Just the first few videos I have been able to get through so far have shown me every flaw in my stance and punch. Its amazing how much longer I can already go just from holding my arms correctly. I appreciate all the knowledge you share on this site. It certainly has helped me Fran.


Stephen W January 21, 2015 at 8:18 pm

Hey Fran,

I thank I was pretty thankful yesterday, lol. Looks like I made a little grammar mistake there on my reply, but I do mean what I said. Got through another video yesterday, and I appreciate them greatly Fran. The more and more I practice, the more and more I am enjoying the sport and more interest grows inside of me to actually take it up. I stated that I would never fight, and this is due to my illness. But I think with some time, I would like to start at least sparring one day and get to a point where I can maybe do some amateur boxing. I will have to see how far my body allows me to go. Every day I push my body further and further, and will continue to do so. This site has given me a really great needed boost of confidence in my self and and has shown great results if you take the time to follow the processes you have laid down. Cheers mate, I honestly could not say Thank You enough for this site.

Stephen W.

Kevin Sloan December 22, 2014 at 9:19 pm

Thanks for the great video on slipping punches. I am always going back to it for reminders. Have a great holiday.


Fran December 22, 2014 at 10:54 pm

You’re welcome Kevin and thank you for taking the time to let me know. You have a fantastic Christmas.


John Connolly December 20, 2014 at 12:46 am

Hi Fran,
Could you please help I am having trouble accessing the website I think it is my user name as I have reset the password but I still cannot log in.
Thanks for your help and an excellent site


Fran December 22, 2014 at 10:38 pm


I have sent you an email to resolve this.



praveen December 17, 2014 at 2:01 am

Hello fran sensei! !!
I honoured to chat with u…..I’m an Indian boxer,
Im 23 yrs old..Is there any chance to participate in WBC ??
If it is possible plz let me know tat how can I participate …n also I honoured to meet you!!! Your drills are most useful n its makes me mould myself. …I’m looking forward your reply soon….
Thank you so much


Fran December 17, 2014 at 8:40 pm

Hi Praveen.

Not sure what you mean friend. Are you an amateur boxer now, competing in India?


praveen March 18, 2015 at 8:52 am

yes sensei!!! im a state champion of amateur boxing tournament 2013…


praveen March 18, 2015 at 8:54 am

give me some advice to get in to professional fights.
im looking for your reply soon.
thank you so much.


Fran March 24, 2015 at 9:18 pm

Hi Praveen

State Champion – great to have a talented and active boxer using the site. Do you not fancy The Olympics?

praveen April 6, 2015 at 12:01 pm

I can’t get u what r u talking abt fancy sensei!!!!
I just wanted u to show me the way to get that WBC stage.
And one thing I wanted to ask u..
Coming 17 April 2015 open state champion ship if I win this bout
I’ll able to enter in national championship right away
Bless me!! I’m gonna use everything I learn from ur videos tat u have gave me thanks a lot sensei!!!!

Mohamed Bugazia December 3, 2014 at 4:58 pm

Hi fran, i have been boxing for around a year now, and my amateur career is successful so far, i depended on being a brawler and it has taken me far enough,
then i have found your page and started following your techniques , my defense has gone up from 0 to a 100, unbelievable ! i like how you teach us what we need in order to survice in the ring not what might look cool , you teach solid Basics, effectively. i have one problem though ,
i learned your jab technique but i feel like it has slowed me down alot, i became a better defensive fighter, i walk away from fights and sparring session with no marks in my head, BUT as i said my jab has slowed down alot, i don’t know how to execute your jab in a sparring match as fast as i used to with my old style, not to mention your Jab has alot more power to it! Alot more, yet slower in my experience with, DOES THAT BOXING FOUNDATION INCLUDE INSTRUCTIONS OF HOW TO MOVE IN THE RING , HOW/WHEN TO JAB, AND DRILLS TO INCREASE JAB SPEED ?


Fran December 5, 2014 at 10:29 pm

Hi Mohamed

Thank you for the comment and it’s nice to know that the stuff on the site helps out.

Regarding the jab, there’s a couple of things. Firstly, the question should be is your jab landing more? If so, then that’s likely to be the result of the technical improvement and that’s great – good technique is the key to getting the jab to land more. Secondly, there should be no reason why this should slow you down. Make sure that you accelerate the shot and check out this article on improving punch speed.

Finally, the Boxing Training Foundation has a bunch of stuff on jabbing and movement. It also comes with a full money-back guarantee, no questions asked. If you don’t like it/think it helps I’ll give you your money back.

Hope this helps Mohamed, and again thanks for your comment. Best of luck with your boxing.



philemon October 13, 2014 at 4:25 pm

boxing great world in sport


philemon October 13, 2014 at 4:23 pm

my name is philemon and i love boxing


Michal September 19, 2014 at 2:13 pm

I paid for Boxing Training Foundation few hours ago via PayPal but I still don’t have my training material, I haven’t received email with membership details after completing the payment process (according to the website I should receive it shortly after paying).
Can you help me please?


Fran September 19, 2014 at 6:28 pm

Hi Michal

I have checked and can see that you have created your account. I have sent you an email reminder of your username and some instructions on how to change your password.



Michal Szulc September 19, 2014 at 6:50 pm

Thank you for responding and helping me.
I’m sorry for harassing you a little with emails and my comment above. I was confused and had no idea what to do. Everything is OK now, I have full access to Boxing Training Foundation ebook and videos.
Again, thank you.
Best wishes


Fran September 23, 2014 at 7:50 pm

Not a problem at all Michal. Thank you for buying. If you need any further help let me know.



Danny September 11, 2014 at 6:07 pm

Hi Fran I am 72. Would you say this is good for me? I had a new hip put in about 16 months ago. All is well. When you say free does it mean free or is there a catch down the line. Thank you. Danny


Fran September 12, 2014 at 8:28 pm

Hey Danny. You get a whole bunch of stuff free, no obligations at all.


Andy Maran August 25, 2014 at 5:45 am

Brilliant Fran. One question, is ‘the Stinger’ you coach the same as the pendulum step? Thanks


lashon August 21, 2014 at 1:01 am

i love your videos very helpful thank you


Fran August 25, 2014 at 6:56 pm

Thank you and you’re welcome.


Choki June 27, 2014 at 12:36 pm

I can’t watch the videos you send.
It’s the worst thing to join


Fran June 27, 2014 at 8:16 pm

I’m sorry about that. I can think of no reason why you can’t view the videos.


Fernando martinez June 26, 2014 at 10:21 pm

Love to get your vid to start practicing soon. Sounds great


Fran June 27, 2014 at 7:50 pm

Practice makes perfect Fernando.


Tracy Smith June 11, 2014 at 10:30 pm

I am a physical education teacher in Ohio. I want tto construct a teaching unit for boxing. Can you help?


Fran June 16, 2014 at 8:50 pm


Sounds like the Boxing Training Foundation is for you. I’ve dropped you an email.


Chris June 5, 2014 at 1:39 pm

Hey Fran.

Question… I want to get started into your video’s. Where do I start from. What moves can I combined to make something happen or should I just pick and go threw them. There’s so many of them. Just need a jump start, thanks


Fran June 5, 2014 at 9:11 pm

Hey Chris.

Sign up to the free video lessons, they’ll give you some structure. Also, check out this post on the 10 most important boxing skills. Hope this helps.



younes boudehane June 2, 2014 at 8:52 am

Hi Mr Fran Sands, my name is younes boudehane i am from algeria I like your site and i hope for your success


Fran June 6, 2014 at 7:40 pm

Thank you very much Younes, that’s very kind of you and I’m glad that you like the site.


Eddie Santos June 1, 2014 at 6:29 pm

Quite obviously I meant to put Yetyeka where I was typing Groves. My opinion of Groves is the same after watching their first fight. It was early…


Joe June 1, 2014 at 3:58 pm


I’ve been coaching for quite some time, but every time I log into your YouTube channel, I always learn something new. Thanks for taking the time to do this for free. I enjoy your style, and my clients have benefited greatly from your tutelage. Great job, sir.

Joe Soto


Fran June 5, 2014 at 8:24 pm


Thanks very much mate, always means so much when a fellow coach ‘gets’ what I’m doing here (most do to be fair).

Thanks for taking the time to comment Joe.


Eddie Santos June 1, 2014 at 12:59 pm

Hey Fran. I couldn’t watch Groves vs. Froch last night but I woke up this morning and watched Groves vs. Donaire that was being re-aired. I certainly could see why you picked Froch based on what little I’ve seen of Groves. I will preface what I am about to say about Groves by saying he would beat the snots out of me and I respect him as a pprofessional warrior. Having said that I will say he looks like a sloppy fighter to me. By the fourth round vs. Donaire he was winded, mouth open and hands being held in front of his chest as opposed to anywhere near his face which Donaire had little trouble hitting and eventually knocking him down before the fight went to the score cards because of an unintentional head butt. I’ve heard it said fatuige will make a coward of anyone. No matter how tough or crazy you are. It’s amazing how round by round as fatigue sets in you can watch fundamentals disappear. Conditioning is everything. Good prediction on the winner of this contest. I wouldn’t have picked Groves based on what little I’ve seen of him either. Again, based on what you’ve taught me, he’s just plain sloppy. What’s my method of payment to join the boxing foundation Tuesday? Do I have to change your name from the bad ass Brit to the brilliant Brit because of your psychic like boxing prediction? Haha. Cheers. Again, how do I pay for the foundation?


Fran June 5, 2014 at 8:18 pm

Hi Eddie

Sorry for the delay…busy week!!!

I’ll have to catch up with the Yetyeka v Donaire fight, not seen it yet. And you could not be more right, the technical discipline can only be maintained with the right level of fitness. There’s plenty of skilled boxers who have lost fights because the other guy was just fitter and not necessarily better – pet hate of mine!

The last sentence of your comment is priceless :-) Brilliant or Baddas…who knows :-)

BTW, payment for The Foundation is via PayPal, there’s links within the emails.

Take care mate, hope you keep enjoying the site!


gibrilla kanu May 22, 2014 at 8:02 am

i will like you to join me ,i just started coaching i live in australia irealy need help this is my contact ….


Fran May 23, 2014 at 8:40 pm

Hi Gibrilla. As much as I love Australia (been there 3 times) I actually live in the UK. I hope that the site helps you in your coaching career. Best of luck.


mick ham May 2, 2014 at 1:17 pm

Hi Fran I am trying to learn to be a pad man and coach working here on costa del sol, would appreciate anything you can send me many thanks Mick


Fran May 2, 2014 at 7:50 pm

Hello Mick

Pads in the sun eh mate, sounds nice :-)

There’s a few vids on the site with some pad stuff. Here’s the boxing punch pads category. There’s 4 articles in a series (the top 4) that provide some insights. Start with the earliest (this one) one and work on from there.

Hope this helps Mick.



Fran January 22, 2015 at 10:04 pm

Grammar mistakes are not a problem Stephen, I just love the fact that heartfelt and genuine comments are posted – it’s a great thing :-)

Boxing, maybe more than any other sport, has a habit of driving you to test yourself. It’s just one of those things. Indoor climbing walls are fantastic, but at some point sooner or later you are going to want to do an outdoor climb!

Made up that the site is helping your recovery and journey. long may it continue. Keep me posted pal.


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