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Define Your Journey to Elite Level Boxing Fitness




A FREE Book containing 7 tools and techniques that you can implement right now to properly guide you to the boxing skills and fitness outcomes you want.


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{ 76 comments… read them below or add one }

Rohan Chauhan February 18, 2018 at 5:29 am

Mr Fran thank you so much for providing all this knowledge to us. But can you please give us some guidance on which all methods we can use to train if we do not have many equipments. Like I have only access to basic equipments like gloves skipping rope etc. I am not able to afford even a punching bag. So please guide people like me on alternative ways to train without equipments. Like can you suggest some drills or some alternative things which we can use as our equipments like any alternative for heavy bag etc. Please give some guidance so that economically weaker boxers like me can also train efficiently.


Fran February 18, 2018 at 8:46 pm

Hi Rohan

Thank you for the question. 3 options if you don’t have a heavy bag:

1) Use targets on a wall – punch lightly!
2) Punch the hands of a colleague (pads without the pads).
3) Make a heavy bag out of an old car tyre and a piece of rope.

Lots of shadow boxing, lots of drills, lots of running.

Hope this helps mate


Rohan Chauhan February 18, 2018 at 5:22 am

Mr Fran thank you so much for providing all this knowledge to us. But can you please give us some guidance on which all methods we can use to train if we do not have many equipments. Like I have only access to basic equipments like gloves skipping rope etc. I am not able to afford even a punching bag. So please guide people like me on alternative ways to train without equipments.


smith February 1, 2018 at 10:32 pm

How are you doing today,this is Smith,I got your information through the internet as a reputable sport instructor. I would like to know if you train boxing and how much you charge per hour for your training. I will be looking forward to your response. Also which types of credit card do you accept as means of payment ?

Smith benson


Fran February 6, 2018 at 8:18 pm

Hello Smith

I coach a boxing team and produce video-based coaching products on this site that can be purchased and used as coaching aids. I recommend that you sign up to the Beginner Boxer Toolkit here and watch all of the stuff there that I email you – it will help


lee January 25, 2018 at 11:42 am

Hello Fran.

Came across your videos on youtube, now signed up to your website and reading your boxers toolkit pdf with interest.

I’m 46 year old male contemplating getting into boxing training, I had ago about 3 years ago and progressed into white collar boxing training.

I did sparring probably 10 times but unfortunately give it up, my nerves got the better of me ๐Ÿ˜–
I could relate to your video about Jay, never went into a contest!

But classic newbie errors for me, moving backwards in a straight line, when covering up taking my eyes off my opponent (walking punch bag ๐Ÿ˜)

I was told that i had promise even at my age, for white collar contests.

Unfortunately my skills went out the window under fire in the ring.

I have decided to give it another go in the spring, I’m shadow boxing and doing bag work in my garage again thanks to your great videos!

Even if I decide I’m not cut out for contests or even training at the boxing gym i will keep up the training in my garage.

I don’t know if you’ve seen the latest craze of aqua punch bags? Many videos on youtube of professional fighters using, water filled bags.

I basically copied a youtuber and got a life buoy that hang over ships and float in the sea.

Filled with water and hung on chains, weighs about 40 kg, great for all punches, especially upper cuts which are tricky on some bags.

Water filled bag as aqua bag is kinder on hands, wrists, elbows etc
Meant to be closest bag, resembling hitting someone, ยฃ50 as apposed to ยฃ250 + for aqua bag.

Sorry waffled on a bit.

Thanks again for your videos, sorry to see some of the negative and stupid petty comments left.

Nice to see an experienced and knowledgeable pro and a Brit to boot๐Ÿ‘
Too many people on youtube giving advice, a little knowledge can be a dangerous thing๐Ÿ˜

Wish i lived near your gym Fran.

Kind regards lee dewing๐Ÿ‘


Fran January 26, 2018 at 9:22 pm

Hello Lee

Thanks very much for taking the time to write mate, I really appreciate it.

Saw Sugar Ray on one of those aqua bags, only the other day as it happens – had seen something similar in the past but they do look good. Thanks for the work around – the cheaper options are always really great. The top gyms in Cuba have car tyres linked together on chains as bags and those lads do ok!

In terms of your step back into boxing, key thing is to nail some basic patterns and then work them in some low pressure technical spars. Basically really controlled sparring so that you get a chance to get used to shots coming towards you in predictable ways. It builds confidence and that’s the key. Check the most recent videos I’ve done with one of my boxers (Tony). You will get the idea. It’s just a case then of getting a willing partner to work with you.

Hope this helps Lee. If you need advice along your journey just let me know.


PS – thankfully the majority of comments I get are positive, from decent people showing gratitude for my efforts. The knobhead comments are water off a duck’s back ๐Ÿ™‚


Amol December 21, 2017 at 7:32 am

Hi Coach,
I am 38 years and just started to learn boxing. pls guide me is it good decision for fitness and over all. Any drawback of this .



Fran December 27, 2017 at 6:55 pm

Hi Amol

Boxing is an amazing way to develop and maintain fitness and strength. Learning a technical discipline helps to keep you continually motivated.


Amol December 21, 2017 at 7:28 am

Hi Coach,
I am 38 years old & just started to learn boxing. I like your advice on my this decision. do any disadvantages learning boxing at this age. I also download your tool kit. Pls reflect your boxing intellect through this medium.


Paul Brady November 17, 2017 at 10:38 am

Hi Fran, I’ve bought both the foundation foundation and the infighting courses and I’ve mixed it in with my kickboxing which I’ve been doing for years. It is absolutely brilliant and i have learned so much still an to be fair. Not everything works with KB buy the vast majority does it can be slightly adapted. I would recommend it highly to anyone who wants to take up the sport out include with their main one. Love it.


Fran November 23, 2017 at 8:04 pm

Thanks Paul, you’re a true gentleman mate. Smiling to myself here, really proud that you feel this stuff improves what you do – as a coach that’s all I need to hear. thanks pal.


Bharat December 15, 2017 at 7:00 pm

Hey fran. How are ya. I wanted to get in touch with you. Can i gyour email if please.


mark November 12, 2017 at 5:27 pm


I commented about the mishap of not being able to receive the book. my email is included here.
I look forward to the book and I thank you for all your help.


Luiz Mauro Lopes November 8, 2017 at 10:58 pm

Hey Fran! I am a 61 years Brazilian guy and started boxing 1 1/2 years ago and I falled in love for it.

I just want to tell you that your videos have been the best motivation for me!

Thank you, Master!

Luiz Mauro from Sรฃo Paulo, Brazil.


Fran November 12, 2017 at 2:18 pm

You are very welcome Luiz – obrigado! Thank you for your comment too!


Hamza September 12, 2017 at 5:32 am

Hi Fran, my name is Hamza and I would appreciate it if you can help me out with this video:

This man is a historical sword fighting instructor and he speaks about fighting in true times, which is: When you deliver a strike with a blade you go with the next order: you lead with the hand Hand then body and finally the foot foot because the and is the fastest moving body part (I also remember you saying this in one of your slipping videos), does this thing apply to boxing and striking? is it the same as snapping a punch? Don’t you need to move your parts in unison to get that power in your punch?

You are one of the view boxing coaches that I watch religiously and I would really appreciate it if you can give your opinion on this matter.

(am the kinda guy that overthinks a lot and tend to focus too much on the text rather on the core idea, so I don’t know if I am missing something. but I lost a ton of punching power when I tried doing it in that order, should I just focus on moving my hands without worrying about that order?)


Rodney September 19, 2017 at 6:31 am

Think about ho a snake attacks. He leads with his head and as he in coils hi body he pushes his body forward using his tail while hi head leads the direction towards the target. So there is truth in what the swordsman has explained. Every movement tart some where.


Fran September 19, 2017 at 6:03 pm

Hey Hamza

Thanks for you question and for the link to the video – I watched some but not all (your question without the video was actually descriptive enough for me to answer).

I would go with the exact opposite for boxing – drive from the foot, progress through the body, finish with the hand/arm.

What the guys describe in the vid might be perfectly sensible for swordsmanship, I don’t know, but it does not translate.

Not only will you lose power in boxing but you put yourself at real risk of adding all of your bodyweight to the opponent’s incoming punch.

That’s my view anyway – hope this helps pal


Alex October 21, 2017 at 1:13 pm

They say the ‘hand then body then foot’ thing in modern competitive fencing too.

I think it has a lot to with the fact that power is not so important (compared to boxing) but rather reach is everything.

The benefit of keeping as much of your target (your body) away as long as possible outweighs the drawback of losing power / balance momentarily.

This is in fencing, though. Boxing has a whole different set of considerations.


Fran October 21, 2017 at 4:08 pm

Brilliant comment, thanks for helping with the clarification Alex. Makes perfect sense on the range aspect and the fact that the origins of fencing mean that the blade does the damage without, a you say, the need to generate great power.

Appreciate you taking the time to contribute. Thank you


Varun Sukthankar September 3, 2017 at 6:14 am

Hi Fran, I find your videos extremely simple to follow and helpful. I signed up to your mobility toolkit book, however the link is broken. Please could provide me with a new link or send me the PDF copy. Thanks Varun


Danny August 29, 2017 at 4:09 am

Hi fran,

As a local lad who moved to Sydney a year ago, it’s great to hear the scouse accent when I’m watching your vids. I took up boxing over here, and I’ve got my first bout coming up In November. I’m “5,10” and working towards 83kg, so I’m going to be fighting taller guys. I’m hoping you can show me more of the “peeka boo” style ,or anything that’s going to help me close the distance.

Thanks in advance, Danny


Fran September 3, 2017 at 6:54 pm

Hello Danny

Thanks for the comment mate. Spent time in Sydney myself and a couple of my boxers have recently moved out there. Can’t blame you all, great city.

Have a look at this video Dan:

It’s short and there’ll be stuff in there to help you out.

Have a look at this one too on peek-a-boo:

Key tip though mate, don’t pigeon hole yourself just because of your physical size or stature – great boxing is great boxing. I think the 1st vid will really help.

Keep in touch and let me know how things go.

Cheers lar



Tommy Duquette August 17, 2017 at 10:27 pm


I am a co-founder of Hykso. We make wearable punch trackers that are used in training by many of the best boxers and MMA fighters in the world. I would love to send you a set of our trackers so that we can get your feedback. If interested in trying them out, please respond with your shipping address.

Best Regards,

– Tommy


Fran August 20, 2017 at 7:11 pm

Hello Tommy

Thanks for this. Sent you an email.


Vicente San Teodoro August 16, 2017 at 6:58 pm

Dear Frank,

Could hoy pls. explain how to use the rope for slip and
roll, also if it can be used for delivery shots withouth moving the head ??

Many thanks in advace for this and for all knowling shared.


Arturo August 16, 2017 at 3:29 am

Grazie per la tua guida. La leggerรฒ attentamente. Arturo


Fran August 16, 2017 at 7:02 pm

Grazie mille Arturo ๐Ÿ™‚


Damien August 5, 2017 at 8:29 pm

Hey Fran,
Thanks for the great tutorials. It helped me a lot every day in the gym.
Could you provide me with your PDF containing the drill layout.


Fran August 8, 2017 at 5:46 pm

Hello Damien

No worries. Here is a link.


Jason harber August 1, 2017 at 8:55 am

Hi fran it’s Jason a pal of Brian Johnson who’s been singing your praises iwant to learn to box to a ok ish level and looking for a white collar fight as I’m to old to fight. Hope this all makes sense. Thanks mate.


Fran August 2, 2017 at 6:10 pm

Hello Jason

I’ve sent you an email.


Frank Mitchell July 19, 2017 at 1:12 pm

Hi, I go to the “Boxing Fitness Academy” in Lostock, Northwich. I just browsed through your new “Beginner Boxer Toolkit” pdf. I really appreciated the hints on Shadow Boxing and Bag Work.

The cheap “Syneco” white 7mm poly rope from “Homebase” could be okay for a home-made skipping rope if like me you’re too tall for most commercial offerings. It’s very plasticy and doesn’t knot well, so you may need to learn about Double Overhand Stopper Knots and suchlike. If in doubt they also sell a heavier 10mm diameter version.

Lidl and Aldi offer bargain sports equipment, including Exercise Mats. I got a very nice mat from Lidl. But these are occasional offers, so you need to shop there regularly and keep an eye open.

I have misgivings about wall-mounted brackets for hanging Heavy Bags. Not only can they fall off the wall, I’ve heard of them bringing part of the wall down.

If you have a mate to hold the Pads, you might get round to Light Sparring. If so it’s advisable to both wear mouthguards.


Fran July 20, 2017 at 8:18 pm

Thanks for the feedback Frank and for the skipping tips for you tall fellas! I’m sure this comment will help some site users.


Luis Morales July 18, 2017 at 2:55 pm

I box when I was 14 yrs old. Want to do it again. I’m 59 yrs old now. I’m in very good shape.


Fran July 18, 2017 at 7:14 pm

Excellent Luis. No reason why you can’t enjoy the skills of the sport again…it’s like riding a bike ๐Ÿ™‚


Edmund June 8, 2017 at 7:26 pm

Hey Fran,

I would really appreciate it if you could provide me with your PDF containing the good drill layout (with measurements etc.)๏ปฟ I would like to work on my stance and lateral movement.

Thanks for the great tutorials, truly inspirational and comprehensive.


Fran June 10, 2017 at 6:19 pm

I have sent you an email Edmund


David June 7, 2017 at 8:32 pm

Hello ive been watching your videos and they seem very good i have just started boxing and i enjoy it so much and i was wondering if you could may be send me some plans for bag training or excersises just to get my speed and combinations and stuff better.


Fran June 10, 2017 at 6:15 pm

Hi David

Firstly, sign up to the free emails, there’s a bunch of drills and stuff available there. Secondly, here’s some advice around building punch speed.


Dave Collins May 16, 2017 at 10:52 am

Hi fran,

I’m a southpaw and I’m also quite tall. I was wondering if you have any links for tips, drills, types of training etc based on these two factors, you don’t quite see them anywhere and figured your the man for this kind of stuff. Cheers.


FhLo May 15, 2017 at 9:36 pm



werewolf April 20, 2017 at 9:14 am

Hi Fran,

just wanted to say how much I learnt from your videos and articles and how they inspired me. I entered a white collar competition for the second time in March and trained real hard for it. I started boxing very late and although I have an amazing coach I must say your approach to publishing online is second to none: there is a lot of rubbish out there and your back to basics, straight to the point, uncomplicated yet detailed coverage is awesome. Keep it up !
Nothing replaces hard work and practice but your sound advice and guidance is the best there is online by a long way.


Fran April 20, 2017 at 6:31 pm

That’s brilliant, thank you very much for the feedback, that’s really nice of you to say.
If this stuff helps you on your journey then my work here is done ๐Ÿ™‚

I like you final sentence by the way ๐Ÿ™‚


Bill Schwenk March 28, 2017 at 7:56 pm

I started going to boxing classes 7 months ago. I’ve done other arts such as BJJ while in the US military the last 19 years. I finally decided to commit to participate in the 2017 Ringside Masters World Championships 24-25 March 2017. I have an OUTSTANDING coach, but was looking for ways to absorb more knowledge. I watched several online coaches/guys. Although 90% of what they taught was solid. I watch a ton of your videos. 99% I would bounce them off my coach as a test. Your youtube videos where the online ones that always passed the test with my coach. I ended up winning the 2017 Ringside Masters World Championship for the 35-45 180-190 weight categories!!! I wanted to say “Thank You”. Those videos helped me in that process. Getting in the rig for the first time at 38 was intense, but between my coach and your tips. I knew I was ready! I have feel in love with the sport. Hopefully one day I’ll get to come train with you in person. Thank You again! Gods Speed


Fran March 31, 2017 at 8:10 pm

Hey Bill

What an awesome bit of feedback and what an AMAZING achievement. Very well done mate, I mean that. I can guess at the level of commitment from both you and your coach. i am really happy that you feel my videos have helped. Really though, you and your coach are the real deal.

Would be great to see any footage of your performance(s). If there’s any about on YouTube please do send me the link.

Thank you again and once more very well done CHAMP…feels good to be in the club doesn’t it mate ๐Ÿ™‚


Bill Schwenk May 17, 2017 at 4:18 pm

I haven’t put the fights on youtube. Mostly because I’ve gained so much information off my second opponent due to this being on youtube. I loaded them on youtube for you coach. The first one is my first fight that the tournament. I don’t remember much (nerves) and you might have to skip a few minutes of the prefight stuff. The second is the championship fight the next day. I was super comfortable for a couple reasons. I had film and dissected it. Having a game plan was huge!! Plus I talked to the guy and sensed fear. I did lose a fight recently. I took a fight on short notice with a much bigger opponent. I made a mistake and paid the price. FYI, I have been training since August 2016. Anyway here are the links coach:,, I’ve been told by another coach that trains some high level guys. That I need to drop down to 178 or lower. Plus lose some upper body to help increase my speed. I was at 188 the first two and 197 the last fight ( I had to carb load to gain weight). Anyway, per your request. Let me know what you think ( Good, bad, and ugly). You can also email at xxxxxxxxxxxxxxxx or I’m on facebook.


Fran May 17, 2017 at 7:08 pm

Thanks Bill

I’ll make some time to have a look over the next week or so. I’ve removed your email address from the comment section – leaving your email on comments on the Web will get you a ton of spam.



max March 15, 2017 at 12:59 am

Hi, what club do you coachat?


Fran March 20, 2017 at 8:42 pm

Hello Max. I coach at Sefton ABC in Liverpool


AJ January 13, 2017 at 2:05 pm

Hi Fran,
Would we be able to send you videos for your review with our membership?

Thank you respectfully.


AJ January 13, 2017 at 1:33 pm

Hi Fran,
I was wondering if you review video and make recommendations with our sign up membership.


Joboxer December 10, 2016 at 3:13 pm

I’m wondering since we pay on this site, are we accessing videos and concepts that aren’t posted on YouTube? Or does everyone have the ability to watch these videos? Basically, are we getting more for signing up or not? I see a lot of your videos on YouTube and wanted to make sure this was a special package. Thanks


Joboxer December 19, 2016 at 11:37 pm

I am Joboxer, and I just tried to sign in and the site is telling me I don’t have access or password or anything. Please assist me in finding the problem here


Joboxer December 19, 2016 at 11:41 pm

Got it covered. I will let you know if the problem occurs again. Thanks


Joboxer December 19, 2016 at 11:50 pm

Im not able to access any special videos or package, I’m pretty sure i paid for something here? Please help


Fran December 20, 2016 at 8:56 pm

Hey there

I’ve sent you an email to clear things up.

Zidm November 12, 2016 at 1:43 pm



Matthew October 31, 2016 at 9:17 pm

I boxed a little when at college a very long time ago. Now, at the age of sixty-one, I’m training again alongside my son who’s thirty years younger. I’ve found your utube clips extremely inspiring and very helpful in reawakening the moves and drills that lie somewhere deep in my muscle memory.
Thanks in part to you I’ve not been in quite such good shape as I am now for some time.


Fran November 6, 2016 at 7:59 pm

Brilliant Matthew, thank you for the feedback, that has really given me a lift. Let me know if I can be of any help as you get up close and personal with the noble art again ๐Ÿ™‚


Loren Picker July 29, 2016 at 4:27 am

Great resource right here! Keep it up Fran!


Fran July 16, 2016 at 6:51 pm

Hey William

Sent you an email


Cal July 12, 2016 at 8:59 pm

Hi Fran,

Although I’ve been boxing for some time I’ve never really been good at initiating an exchange, my main sparring partner has good countering ability and i feel as though whenever I try to start an attack I am worried about being countered. Is there something I can do to improve this aspect and overcome this fear.

Thank you


Fran July 13, 2016 at 6:59 pm

You need to use feinting Cal! Check out this link.


Ace June 16, 2016 at 10:59 pm

Hey Fran

I love your videos. I have a nasty habit of leaning back on my right foot when delivering the left hook. I think this may be in part to me going up on my toes on the lead foot in an attempt to get proper rotation. Any tips for getting better with the hook and staying on balance?




Fran June 20, 2016 at 6:43 pm

Hey Ace.

Maybe for a while focus on rotating hips from the front foot drive as opposed to a major push onto the back foot. Do you feel like your are losing power, because actually ending up with your weight on the back leg is not particularly something to be terribly worried about.


Ace June 25, 2016 at 11:06 pm

Hey Fran

Thanks for the reply. I feel like I can’t really crack the mitts with my left hook. I’ve tried to break down all the steps. I may be chicken winging my left elbow a bit which is losing power. As I understand it, the left elbow should stay in close to the ribs as I rotate my hips, and really you’re just “turning the punch over” by bringing the elbow up and finishing on the back foot for the transfer of my full weight? I also think I may not be getting my elbow behind my fist which makes it more like a weak uppercut.

I think the left hook is a lot like a golf swing. I may be overanalyzing, but I haven’t had that “aha” moment with it when understanding that I needed to twist my hips and foot to deliver a powerful right cross.

Do you recommend any drills to improve the hook or is it just practice?




Fran July 8, 2016 at 5:50 pm

Drills always help Ace, sorry for the delay by the way. Try adding your definite slip before the hook (don’t let your body weight go over your front foot though). This will add power. Make sure the rotation is ahead of the shot too, creating whiplash with the shot momentum. Hope this makes sense and helps


kimyouchel May 28, 2016 at 1:30 am

I am korean
you see youtv
you are good man very very thank
l hope you happy
thank you
l am not english sorry


JJ May 12, 2016 at 3:18 am

Hi Fran, I find this information very useful and understand it for the most part. I have a question though. Today was my second day of boxing im 28 141 pounds and about 5’8 and my trainer wanted me to spar 3-90 second rounds. I got a couple good shots in but he kept saying throw the left lead jab then straight right and get out of there because i was taking punches that i am fully capable of talking but would rather not because of his length. I was sparring with a guy that has been training for a year and a half and id say he was 5’10-5’11. Everytime i got out of there he was saying ur moving around to much and wasting to much energy. What is your opinion on what I should do next time to take full advantage of his length? I find the pivot complicated and yet it looks like such an easy maneuver. Thanks for your time


Fran May 18, 2016 at 7:37 pm

Difficult to say without seeing the spar JJ. Get the basics right, use the double arm block (find a video on the site) and listen to your coach.


Alex May 10, 2016 at 7:38 pm

Hi Fran,

I have just started boxing at the tender age of 31. Obviously I’m never going to be a world champion but I would like to become technically proficient and just see where it takes me. I discovered your Youtube videos tonight and am very impressed with the clarity of instruction. Great work! I am a teacher myself and frequently make instructional videos in my subject area so I know a good thing when I see one.

I’m just wondering what the key areas are that I should focus on as an absolute beginner- I’ve watched your video on how to avoid punches and punch back on Youtube and have started practising the jab-duck-jab technique.

Best Regards,



Fran May 18, 2016 at 7:02 pm

Hi Alex

Sign up to the free videos and really focus on your footwork – that is incredibly important. If the feet are wrong everything else will be. Keep it simple.


Michael May 9, 2016 at 2:56 pm

Hi Fran,

Really enjoy your advice and the teaching you provide. Only one issue I seem to have is when I get tired and come up against a boxer who is better skilled than me, my coach says I drop my arms by my side which leaves me open to hooks. I am a come forward boxer who likes to take the initiative but sometimes when I want to sit back and take a breather, I seem to get tagged by stupid hooks that I should know better. Any advice would be appreciated. Thanks


Fran May 17, 2016 at 8:14 pm

Hey Michael. Make use of the double arm block (find the video under the ‘Boxing Skills’ section). Make it habit.


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