CORPORAT WORKSHOP

Structure of a Boxing and/or Muay Thai Workshop at Académie Frontenac

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Before the workshop
It is recommended to arrive 15 minutes before the workshop starts to:

• Collect the necessary equipment at the entrance (gloves, wraps, shin guards, etc.)

• Change in the locker rooms and prepare mentally.

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60-minute workshop

1- 5 min – Introduction

• Welcome participants and explain how the workshop will unfold.

• Review safety rules and goals of the session.

2- 5 min – Jump rope

• Coordination, cardio, and rhythm work.

3- 5 min – Warm-up

• Joint mobility and muscle activation (shadowboxing, dynamic drills).

4- 35 min – Technical work

• Learning and refining boxing and/or Muay Thai techniques (strikes, evasions, footwork).

• Partner work (pads, heavy bag).

5- 10 min – Workout (Final conditioning)

• Physical and cardio strengthening exercises (burpees, sit-ups, push-ups, etc.).

• Stretching and cool-down.

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120-minute workshop

1- 5 min – Introduction

• Overview of the workshop and session goals.

2- 5 min – Jump rope

• Cardio and coordination training.

3- 5 min – Warm-up

• Muscle activation and dynamic drills.

4- 45 min – Technical work (Part 1)

• Learning and refining fundamental techniques.

• Partner work or heavy bag training.

5- 5 min – Break or group switch (if more than 20 students)

6- 45 min – Technical work (Part 2)

• Deepening of techniques.

7- 10 min – Workout (Final conditioning)

• Series of exercises to improve overall physical fitness.

• Stretching and recovery.

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Note
Regardless of the workshop duration (60 or 120 minutes), participants may focus on a single discipline (boxing or Muay Thai) or combine both.
The intensity and difficulty of the exercises are adapted to participants' experience.

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This structured approach ensures optimal progression while creating a dynamic and motivating environment.