Three Progressive Tiers of White Collar Boxing Coaching

Every contender who walks through the doors at Anchor Hall, Barnet (EN5 5EX) brings a different athletic background, schedule, and goal. Whether you are training purely for executive stress relief and peak cardiovascular fitness or preparing for an 8-to-12-week charity bout in front of 500 guests, our curriculum is structured into three progressive tiers.

Intense 1-to-1 executive boxing padwork session in London

Tier 1: Basic / Beginner Boxing Training (The Novice)

Designed for complete newcomers with zero prior boxing or combat sports experience.

Technical Focus: Balanced orthodox and southpaw stance, guard discipline, distance management, footwork pivots, and crisp straight punches (jab and cross) plus foundational hooks.
Conditioning: Boxing-specific skipping, shadow-boxing rounds, heavy-bag combinations, and core stability circuits.
Contact Policy: 100% non-contact. You work exclusively on the focus mitts with Gary Foley or Sean Murphy and on the leather heavy bags.

Tier 2: Amateur / Mid-Level Boxing Training (The Contender)

Built for intermediate boxers and professionals preparing for their first regulated white collar or charity boxing match.

Technical Focus: Multi-punch combinations (3 to 5 punch sequences), defensive head movement (slips, rolls, pull-counters), parrying, and ring cutting.
Conditioning: High-intensity 2-minute and 3-minute interval rounds engineered to replicate the anaerobic demands of a 3 × 2-minute white collar bout.
Contact Policy: Optional, closely refereed technical drills and progressive sparring in full protective equipment (16oz sparring gloves, cheek-protector headguard, custom gumshield, and groin guard).

Boxer wrapping hands in crimson and black cotton wraps next to leather heavy bags

Tier 3: Advanced Competitive Fight Camp (The Main Event)

Tailored for experienced white collar boxers and returning contenders targeting high-profile London gala shows.

Technical Focus: Advanced counter-punching, rhythm manipulation, inside fighting, southpaw/orthodox tactical adjustments, and opponent-specific game plans.
Conditioning: 8-to-12-week periodised fight camp covering strength, explosive power, weight management, and 8-to-10 championship rounds per session.
Fight Night Support: Full dressing-room hand wrapping, warm-up pad work, and experienced ringside cornering from Gary Foley and Sean Murphy.

Tier Comparison Matrix

Training Dimension	Tier 01: Basic / Beginner	Tier 02: Amateur / Mid-Level	Tier 03: Advanced Fight Camp
Prior Experience Required	None (Complete Beginners)	4+ weeks foundational boxing	Previous bout or advanced camp
Round Structure	6 × 2-minute technical rounds	8 × 2-minute high-pace rounds	10 × 3-minute championship rounds
1-to-1 Pad Work	Foundational mechanics & defence	Combination flow & counter-punching	Tactical fight-night simulation
Sparring & Contact	Non-contact (Pads & Heavy Bags)	Controlled technical sparring (16oz)	Full refereed fight-camp sparring
Target Outcome	Executive fitness, fat loss & skill	First charity / white collar bout	Main-event white collar competition

Mandatory Equipment & Safety Governance

We adhere strictly to International White Collar Boxing Association (IWCBA) safety principles:

Hand Protection: Every boxer must wear 4.5-metre cotton hand wraps under properly weighted leather gloves (14oz to 16oz for bag and pad work; strictly 16oz for any sparring).
Protective Gear for Sparring: Fitted boil-and-bite or custom dentist gumshield, padded headguard, and groin protector are mandatory before stepping through the ropes for contact drills.
Coach Matchmaking: Sparring partners are matched strictly by weight, reach, technical control, and temperament — never thrown in unmanaged.

Ready to discover which tier fits your current baseline? Book your 1-to-1 assessment in Barnet or call Gary Foley directly on 07749 116927.