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Home Training

Train Like A Fighter
Between Sessions.

Level-specific programmes built around your Fighter Rating. Train at home, track your progress, and come back stronger.

Level 1 — Prospect
Members Only Content
Full training programmes are available to Ringrise members. Join us on WhatsApp to unlock all levels and features.
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Your Programme

Choose Your Level

Each plan is scaled to your Fighter Rating. Start at your level and work your way up.

Level 1
Prospect
Frequency: 3 days / week
D1
Foundation
Technique + Conditioning
Warm Up
  • 5 min jump rope (no rope: shadow boxing)
  • 30 jumping jacks
  • 20 arm circles (10 forward, 10 back)
Technique
  • 3 × 2min shadow boxing — jab-cross only
  • Reset stance each round
  • Focus: slow and deliberate, no rushing
Conditioning
  • 3 rounds: 10 push-ups, 20 squats, 10 sit-ups
  • 45s rest between rounds
Cool Down
  • 5 min stretch: shoulders, hips, calves
D2
Conditioning
Cardio + Core
Warm Up
  • 10 min warm-up jog or skip
Technique
  • 4 × 1.5min shadow boxing
  • Combo: jab-cross-hook
Circuit × 3
  • 15 push-ups
  • 15 squats
  • 10 mountain climbers
  • 10 burpees
  • 60s rest between rounds
Core
  • 3 × 20 crunches
  • 3 × 15s plank
D3
Power + Recovery
Bag Work + Full Stretch
Warm Up
  • 5 min skip or jog
Bag / Shadow
  • 3 × 3min heavy bag work (or shadow)
  • Focus: power shots — stay relaxed
Strength
  • 2 × 10 explosive push-ups (or normal)
Cool Down
  • 10 min full body stretch
Level 2
Fighter
Frequency: 4 days / week
D1
Technical
Rope + Combo Work
Warm Up
  • 8 min rope work — 30s on / 30s off intervals
Technique
  • 4 × 2min shadow boxing
  • Combos: jab-cross-hook-uppercut
Bag / Shadow
  • 4 × 1.5min power combos
  • 45s rest between rounds
Strength
  • 3 × 15 push-ups
  • 3 × 20 squats
D2
Strength
Upper + Core Focus
Warm Up
  • 10 min dynamic warm-up
Strength
  • 4 × 10 diamond push-ups
  • 4 × 15 squats
  • 4 × 10 pike push-ups
Core
  • 3 × 30s plank
  • 3 × 20 bicycle crunches
  • 3 × 15 leg raises
Cool Down
  • 5 min cool down stretch
D3
Cardio Combat
AMRAP + Shadow
15 Min AMRAP
  • 30s shadow boxing
  • 10 burpees
  • 20 high knees
  • 10 push-ups
  • Repeat as many rounds as possible
Shadow Rounds
  • 3 × 2min shadow boxing
  • 30s rest between rounds
D4
Recovery + Skill
Footwork + Mobility
Warm Up
  • 5 min slow skip or walk
Skill
  • 3 × 3min slow-tempo shadow boxing
  • Focus: footwork — in, out, angles
Recovery
  • 10 min full body stretch
  • Mobility drills — hip flexors, shoulders, thoracic
Level 3
Contender
Frequency: 4–5 days / week
D1
Combination Skill
Full Combo Repertoire
Warm Up
  • 10 min rope intervals — 30s fast / 30s slow
Technique
  • 5 × 2min shadow boxing
  • Full 6-punch combo repertoire
Bag / Shadow
  • 4 × 2min power rounds
Strength
  • 3 × 15 push-ups
  • 3 × 20 squats
  • 3 × 15 dips (chair)
D2
Strength & Explosiveness
Power + Core
Strength
  • 5 × 10 explosive push-ups
  • 5 × 20 jump squats
  • 5 × 10 tricep dips
Core
  • 4 × 45s plank
  • 4 × 20 bicycle crunches
  • 4 × 15 v-sits
Cool Down
  • Stretch + mobility — 8 min
D3
Fight Conditioning
Max Intensity Rounds
Rounds
  • 6 rounds: 3min work / 1min rest
  • Shadow boxing or bag — max intensity
  • Between rounds: 10 burpees
D4
Pad Work / Speed
Hand Speed Drills
Warm Up
  • 10 min warm up
Speed Drills
  • 4 × 2min jab-speed drills
  • Fast double jab + cross combinations
Strength
  • 3 × 1min speed push-ups (as fast as possible with form)
Cool Down
  • Full body cool down
D5
Active Recovery
Optional
Optional
Cardio
  • 20 min jog or 15 min skip
Recovery
  • Full body stretch — 15-20 min
Level 4
Sharp
Frequency: 5 days / week
D1
Technical Mastery
Defence + Counter Work
Warm Up
  • 12 min rope — intervals + double-under attempts
Technique
  • 6 × 2min shadow boxing
  • Defence + counter combinations
Bag / Shadow
  • 5 × 2min at 80% intensity
Strength
  • 4 × 15 push-ups
  • 4 × 25 squats
  • 4 × 12 pike push-ups
D2
Max Power
Explosive Strength + Bag
Strength
  • 5 × 8 explosive push-ups
  • 5 × 15 jump squats
  • 5 × 12 dips
Bag
  • 4 × 1min max power
  • Every punch with maximum intent
Core
  • 5 × 1min plank
  • 4 × 25 bicycle crunches
D3
Sparring Simulation
Real Fight Mentality
Rounds
  • 8 × 3min shadow boxing
  • Treat each round as real sparring
  • Move, defend, counter at all times
  • Between rounds: 10 burpees, 30s rest only
D4
Speed & Reflexes
Hand Speed + Sprints
Speed Work
  • 4 × 3min double-end bag or shadow
  • Fastest possible — maintain form
Sprint Bursts
  • 6 × 30s sprint intervals
  • Jump rope or outdoor sprint
Handspeed Drills
  • 3 × 1min jab-jab-cross as fast as possible
D5
Strength + Recovery
Legs + Stretch + Breathing
Strength
  • 3 × 12 diamond push-ups
  • 3 × 20 Bulgarian split squats each leg
Cardio
  • 30 min easy jog or cycle
Recovery
  • 15 min full body stretch
  • Meditation / breathing work
Level 5
Elite
Frequency: 6 days / week
D1
Championship Rounds
Elite Movement + Strength
Warm Up
  • 15 min rope — intervals + double-unders
Technique
  • 8 × 3min shadow boxing
  • Elite level: movement, feints, defence
Bag / Shadow
  • 5 × 2min max intensity
Strength
  • 5 × 15 push-ups
  • 5 × 25 jump squats
  • 5 × 15 dips
D2
Strength & Conditioning
Max Output
Strength
  • 6 × 10 explosive push-ups
  • 6 × 15 jump squats
  • 6 × 10 muscle-ups or pull-up alternative
Bag
  • 6 × 1min max power
Core
  • 6 × 1min plank
  • 5 × 25 bicycle crunches
  • 5 × 20 hanging leg raises (or v-sits)
D3
Fight Simulation
Championship Pace
Rounds
  • 12 × 3min shadow or bag
  • Championship pace throughout
  • 1min rest only between rounds
  • After rounds 4, 8, 12: 15 burpees
Mental Conditioning
  • 5 min visualisation after session
  • See the fight, feel the win
D4
Speed & Reflexes
Pure Speed Work
Speed Work
  • 6 × 3min pure speed — shadow or bag
Sprint Intervals
  • 8 × 30s sprint intervals
Handspeed
  • 4 × 1min jab blitz
D5
Technical Refinement
Mirror + Form Focus
Self Review
  • Video review or mirror work
  • Slow-motion combinations — spot every flaw
Technical Shadow
  • 5 × 2min — nail form, not fitness
  • Precision over power today
Recovery
  • 20 min active recovery jog
D6
Active Recovery
Rest + Restore
Cardio
  • 30-45 min easy run or swim
  • Keep heart rate conversational
Recovery
  • 20 min full body stretch
  • Breathing work or meditation
  • This session is as important as the rest
How It Works

Getting Started

Three simple steps to making home training work for you.

01
Find your level
Your level matches your Fighter Rating in My Account. If you don't have a rating yet, start at Level 1 — Prospect.
02
Follow the plan
3 to 6 sessions per week depending on your level. Rest days are part of the programme — recovery is when you improve.
03
Log your sessions
Use the training log below to record home sessions. Keep your gym attendance and rating up to date in My Account.
Nutrition

Fuel The Work

Training hard only works if you fuel and recover properly. These principles apply at every level.

Fuel Before
1–2 hours before training
  • Oats with banana
  • Rice with chicken
  • Wholegrain toast with eggs
  • Avoid: heavy fats, processed sugar
  • Avoid: large volumes close to training
Recover After
Within 45 minutes of finishing
  • Protein: eggs, Greek yoghurt, meat, legumes
  • Target 20–30g protein per meal
  • Carbs: banana, rice, sweet potato
  • Replenish glycogen for next session
Stay Hydrated
Every day, especially training days
  • 2–3 litres water daily minimum
  • More on training and hot days
  • Don't train on caffeine alone — it masks fatigue
  • Cramping, slow reactions, poor stamina = dehydration
Weekly Framework
Build these habits every week
  • 3–5 portions of vegetables per day
  • Lean protein at every meal
  • Minimise ultra-processed food and alcohol
  • Sleep 7–9 hours — recovery happens overnight
Training Log

Your Progress

Log every home session. Stay consistent — every rep counts.

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