You told me five things are broken. Here is what each one actually is, and what fixes it.
Four weeks to a
punch you can trust
and a head that moves.
Everything here is built for training alone. Press start on a day and it runs itself — every round, every rest, every call, timed end to end, so your hands stay on the bag and not on the screen.
Your five fixes
Each of these is a diagnosis, not a slogan. Read the cause before you drill the cure — most of the time the cause is somewhere other than where you feel the problem.
Technique
Power audit
Film one round from the side and one from the front. Score yourself out of 8. Every miss you find here is power you already own and are not collecting.
The three shapes
You said you have never slipped a punch. This is the whole of head movement, and there are only three of them. Learn them standing still before you learn them moving.
Building a slip line
Tie a rope, a cord, or a resistance band between two fixed points at your chin height, three to four metres long. Face it side-on. Walk forward along it, slipping your head under and past it each step, then walk backwards doing the same. Your eyes stay on where the line came from. This costs nothing and it is the single highest-value piece of equipment for the problem you described.
Counters
Your counters are wasted because you are treating defence and offence as two movements. They are one. The defensive move must finish in the exact position the counter loads from — if you have to reset first, you are already late. Orthodox versus orthodox below.
| They throw | You do | You answer with | Solo version |
|---|
Muay Thai weapons
You have a boxing base, so the fastest gains are the tools boxing does not have. Stance first: stand a little squarer and slightly more upright than your boxing stance, weight closer to even, lead hand further out. A deep boxing crouch gets you kicked.
Staying in one piece
Track
Score each weakness at the end of every week, honestly. Bars that do not move tell you the drill is wrong or the effort is wrong — either way you learn something.
Baseline tests
Run these on day 1 of week 1 and again on day 6 of week 4. Same time of day, same warm-up, same shoes.
Session log
Ticked sessions across the whole camp. Twenty-four of the twenty-eight days are training days.
Watch and read
Training alone means your feedback loop is video. Watch one thing per week, not ten — pick the topic that matches the week you are in, then film yourself doing it and compare.
How to review your own footage
- Film 90 seconds from the side and 90 from the front, at your normal working speed. Do not perform for the camera.
- Watch it once at quarter speed with the sound off and write down only what you see, no judgement.
- Pick one fault. Not three. The one that appears earliest in the chain — feet before hips, hips before shoulders, shoulders before hands.
- Drill only that fault for a week, then film the same two angles again and compare side by side.