Rangel Plan

Welcome to the Rangel Plan page. Here you can find information about our training programs, schedules, and more.

WARM UPS (w/ Breathing)!

• Jump rope (Jogging Crosses, Boxer’s Bounce, Gallop Bounce, Double Under)
• Jogging w/ Shoulder Pops & Straights
• Circling Around the Ring / Cutting off the Ring
• Shuffling / Walking Around the Ring w/ Juking (w/ Breathing)
• Side Down Ups & Down/Up (Head Movement)
• Marching Combos (w/ Breathing)
• Square Box (Forward, Right, Back, Left)
• Captain Drill
• Touch Down Drill {mix w/ slip counter drill}
• Chest & Body Tag
• Slip Counter Drill (side - side - back foot / front foot)
• Spam to the Body (Sets up Overhand)

Shadow Boxing

• 2-3-6-3 & Shoeshine (moving forward & backward)
• Hi-Low to Counter (1-2 or 3-2) Orth./S.Paw
• Hi-Low to Gazelle-Cross (3-2) Orth./S.Paw
• Jab Tag to Back & forth till (Jab/Cross Low) Orth./S.Paw
• Jab Tag to Exit or (⅓-2) S.Paw Only
• 3 Hand to Jab High, Low & Gazelle Hook
• Body Combo no.1 (Back) & no.2 (Forward) Orth./S.Paw
• Combo Pattern: (1-4-3-2)
• Slip Combo no.1 (Inside) & no.2 (Outside)
• Slip Pattern: (2-3-2)or (Upper-2)
• Trade Combo: 1-2-3-4
• Catch Pattern:(Jab w/ Catch)
• Weights & Resistance Bands
• Shoeshine (Under Neck/`Flurry + Hit then Exit)
• Spam to the Body (Body Jabs that Set Up Overhand)
• Spam to the head (Spam from Inside Position ( S.to S.))

FOOTWORK

• Jump Back / Double Taps
• Back & Front Shuffles
• Feint w/ Feet
• Bouncing
• Go Square / Flick
• Flying Back

RING CONTROL

• Circling Around the Ring / Out-Boxer
• Jabbing to the Side / High & Low
• Checks / Amateur Counters
• Under Overhands & Squat Gazelle
• Cutting off the Ring / Brawler
• Jab High & Low / Feints
• Overhands / Body Combo
• Slip & Counter
• King of the Hill / Both
• Block Turning (R. & L.)
• Catch & Counters

Sparring

• 6–8 rounds minimum (3 min. work / 1 min. rest)
• Quota
• King of the Hill
• War
• Captain's Orders
• Bull & Matador

Partner Drills

• 6–8 rounds minimum (3 min. work / 1 min. rest)
• Quota
• King of the Hill
• War
• Captain's Orders
• Bull & Matador

Strength & Conditioning

• Planks & Leg Raises w/ Push Ups
• H.I.I.T (Jumping Jacks, High Knees, Mountain Climbers, Burpees)
• Long Distance Jumps
• A-Steps, Single Hops, Side to Side
• Medicine Ball Throws

Weights

• Tricep Curls Overhead
• Dumbbell Flyes
• Shoulder Presses
• Lat Raises Leaning Over Bench
• Fighter Specific Drills/Fixes (examples):
• Matthew: Gets hit a lot by Overhands/Right Hands & head is too straight
  • Slip Overhand to Body & Head Hooks
  • Catch & Counter (3-2)
  • Jab High & Lows (until gets countered)
• Caden: Parry hooking while standing still & Overhand/Gazelle catch him
  • Catch & Counter (or Body Combo)
  • Jab–Overhand (head off the line) to Exit
  • 3-2 Forward before Gazelle hits
• Canelo: Head’s way too straight
  • Catch & Counter
  • Jab–Overhand (head off the line) to Exit
  • 3-2 Forward before Gazelle hits

STRENGTH & CONDITIONING (all 3 sets)

• H.I.T training
• Abs
  • Knees to chest
  • Leg raises
  • Toe touches
• Neck training
• Plank Ups & Downs / Leg Raises
• Hanging Knee Raises
• A-skips (double bounce & knee up)
• (3x back & forth)
• Resistance band push-ups (8 push-ups)
• Medicine Ball Slam (side-to-side) (10 slams)
• Rope runs (30–60 seconds)
• Long jump (3x across the ring)
• Resistance Straights (8 punches)
• Landmine press (8 lifts)
• Pull Ups
• Farmer Walks
• Shoulder Flys
• Overhead Tricep
• Banded Clams
• Band side Leg raises
• Russian twist (core)
• Side Plank
• Supine Hold (reverse Superman)
• Band pull (core)
• Abs
  • Touching toes
  • Knees to chest
  • Up and over
  • Russian twist
  • Side crunch
• Planks & leg raises
• Arms
  • Push-ups w/ Chair
  • Bent over row
  • Chest Press sitting
  • Dumbbell Flys
  • Rope
• Broad Jumps, A Skips, One leg
• Legs
  • Squat
  • Bulgarian Squat Dumbbells
  • Military Lunge
• Medicine Ball
  • Obliques
  • Throws
• HIIT
  • Broad jumps
  • A-Skips
  • One legged

WEIGHTS

• Barbell/Dumbbell Bench Press [.80–.90× bodyweight] (Push & Chest)
• Shoulder Press
• Squats (Knees)
• Bulgarian Split Squat (Knees)
• Goblet Squat
• Deadlift [1.5× bodyweight] (Hip Lower Body)
• Barbell/Dumbbell Overhead Press (Push)
• Walking Lunge (Knee)
• Bent Over Row – Barbell/Dumbbells
• Horizontal Pull (Lats)

RECOVERY

• Floor Joint Mobility
• Sitting Banded Pulls (Scapula)
• Scapula Push-Up
• Wall Stretches
  • Hands on Wall
  • Side Reaches
  • Y Pose

Boxing Schedule/Program:

STRETCHING

• Leg Stretches
  • Leg Stretch
  • Hamstring Stretch
  • Calf Stretches
• Wall Stretches
  • Shoulder Stretch
  • Scapula Stretch
  • Elbow Stretch

WARM UPS

• Jogging & Loosen Up (w/ Flailing Arms & Shoulder Popping)
• Jump Roping
• Captain Drill
• Shadow Boxing
• Slip Line
• Shoulder Tag

WORKOUTS

• Shoulder Tag
• Slip Line
• Captain Drills

BAGS

• Straights only (w/ Framing & Head Movement)
• Quick Combos/Shoeshine (Resting then Explode)
• Body Shots & Hooks (Doubling Up & Sitting Down)
• FreeStyle
• Taps Entire Round

NOODLE DRILLS

• Reflexes (All styles)
• 3 ways
• Head Movement (Slipping, Rolling, Squatting)

PARTNER DRILLS

• Inside Fighting (Shoulder to Shoulder / Ear to Ear / High Guard)
• Jabs Only (Lead Hand)
• Fakes then Attack
• Body Only
• Catch & Counter
• Throw Away Hooks & Squat to Clinch
• Rule of 3: Uppercut, Straight, Hook
• Slip & Counters

SPARRINGS (GAMES)

• Group Sparrings Crowded (w/ Master Class)
• Individuals (Workshop & Maintenance)
• King of the Hill (staying in middle)
• War (2 min. of punching non-stop)
• Bull & Matador (1 Out Boxing, 1 Pressure Fighting)
• Zombie Rush (Stick & Move, Chase & Clinch)
• Make your Quota (Min. Jabs/Punches 30)
• Strike Out (Lead hand only, 3 clean shots, 60 seconds)
• Michael Myers Game (Survive the Noodles)
• Boss’s Order (8 seconds to Land)

MITTS

• Call Outs
• Catch & Countering
• Pop Shotting w/ Counters

STYLE DRILLS

Modern Style

• High Guard / Playing Possum
• Dip & Back / Pull
• High Guard / Push Off

Mexican Style

• Side Down Up (Triangle)
• 3 Way (w/ Overhead)
• Feint w/ Feet

American Style

• Pull Back
• Shoulder Roll
• Up Downs / Shakur

Old School Style

• Skating (w/ Shoulder Jabs)
• Go Square (Skating to Square)
• Grab & Spin

Soviet Style

• Bounce Forward & Back (1-1-2)
• Check Hook
• Go Square then Shuffle

Oriental Style

• Forward Forward / Back Back
• Oriental Cross
• Go Square Then Shuffle

Matrix

• Side to Side
• Watch Out & Reset
• 2-1 Combo

Showman

• Relax till Impact (Open Hand → Closed)
• Air Pushes (Explosive)
• Puppet Arms (Hands out)
• Shoulder Pops
• Resistance Bands

POWER TRAINING

• Mind to Body Connection (Visualize Energy to Power)
• Elbow Up (Golovkin Hooks)